An eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, good food, writing, music, and fun with family and friends.
Oh wait! Real quick… For the women who have not tried CrossFit, check out this cool video! If I can do CF at 48, so can you!!!
My daughter took this picture last summer (August 2012). I was about one month into CrossFit. A combination of eating well and consistent CF, nets amazing results. Footnote… When I’m not doing CF, I’m running on average 7-10 miles 4-5 days a week.
“Without deviation from the norm, progress is not possible.” -Frank Zappa
Wednesday’s Work Out of The Day
Warm Up/Mobility:
Run 400M
3 Mins Toes To Bar (Kipping)3 MinsStrict T2B *Advanced Use Rings
3Rds Of 1 Arm KB Snatch 30 Secs L/R Run 40M
SWOD: 10 Min Snatch EMOM
– Use First 5 Mins Build To Have Hang Snatach
or Hang Power Snatch
Increasing Weight Every Min Util Med/Heavy (80-85% 1RM)
WOD: AMRAP In 12 Min 2
20 Power Snatch @ 75/55
20 Burpees (W/Out Push Up)
20 Double Unders or 20 Box Jumps
This afternoon I experienced progress! During the Toes To Bar Kipping, I got my toes within one inch of the bar!!!! Considering that I was in the 3:30 p.m. class and that I am still trying to figure out my pre-work out diet, I was shocked–but truly happy!!!
Although challenging, I completed the 20 Power Snatches at 55 pounds… Another milestone!! When I started CF, I struggled with just the bar, now I can do the lift with weights! Woohooo! My form still needs improvement, but I am getting stronger and better.
The biggest milestone for me today was celebrating my mom’s 80th birthday!
I’ve briefly written about our tumultuous relationship. We view the world through different lenses and butt heads on just about every topic. Regardless, I always respect her.
At 80, she can do everything for herself. She proudly drives her black CTS Caddy around. Cooks when she wants to, and still cusses people out at the drop of a hat. My friends have affectionately nick-named her “Grand mom Dynamite.”
I woke feeling extremely blessed this morning. Losing my dad to cancer at 17 was one of the most difficult and darkest periods of my life.
Fast forward 31 years later and I have this wonderful opportunity to see mother reach a milestone of 80 years old!!!
Think about the number 80! That is a lot of years to have walked this hearth. She has seen and lived through hard times.
Having 12 siblings and growing up disadvantage, statistics were not on her side. To her, today was “just another day.”
But to me, this birthday excited me the most. I’m not sure why. Maybe because the older I get, the more precious life becomes. Perhaps I realize that everyone doesn’t get the privilege to live to see age 80 or older. Heck, mom has out lived her nieces and nephews.
I made progress today with mom too. After receiving a stunning oversized and beautiful vase of flowers today, she planted a smile on her face… The smile and pep in her step remained for the duration of the day.
She loves flowers so they were the perfect gift for her. So that she could smell the fresh flowers in her room throughout the day, wake up to the vivid colors, and drift off to a dreamy picturesque scene, I situated the flowers on a portable table at the foot of her bed. She was the happiest that I’ve seen her in a very long time and for that I am grateful.
Now that I have returned to work, many of my blog posts begin on the football field sidelines.
I am sitting on the sidelines at my son’s football practice. At 6:15 p.m., the current temp is 82 degrees. I can still feel the sun on my back, but there’s a nice breeze. My tank is dry. Unlike this afternoon… After a brisk walk on the Atlantic City Boardwalk, I returned to the jury room with horizontal water stains lining the front and back of my tank top.
I am trying to constructively work through frustration this afternoon. Jury Duty caused me to miss CrossFit today. Once I realized I was going to miss the class, I hurried to Sports Authority to buy a new pair of Asics Gel Nimbus. I really need a new pair.
My running sneaks were worn down more than I realized. The hint? An aching hip. After closely examining them, I realized they are badly worn on the outer heals of both sneaks. Running in worn sneakers is the worst thing you can do, at least if you’re over 40.
I found my sneaks, but they didn’t have my size. I was disappointed. However, a friendly sales clerk saved me a few dollars and ordered them online for me. I pray they are delivered to my home by Saturday morning. I desperately NEED a long run.
Last Saturday, with two beautiful women supporting me, I conquered the bridge!!!! And you know what? I stressed for nothing!!
The night before my walk, I tossed and turned a bit before falling to sleep. The morning before the walk, my nerves ran me to the bathroom several times. I probably lost a pound or two before walking. LOL!
My fears were counterproductive. In my mind, I knew that my fear of heights would paralyze me. I was confident that my fear would overwhelm my spirit and possess me to grip the railings while sobbing all the way across the bridge. I even thought I might even end up crawling to the other side.
Well…
I was incredibly wrong about crossing the OC bridge. No crying. No gripping the rails. No heart palpitations. Nothing whatsoever!!
My walk across the bridge was peaceful, pleasant, and breathtaking! I am sorry that I haven’t walk the bridge sooner. It was built with pedestrians in mind.
The bridge’s walkway is wide enough for at least four people to hold hands and stroll across. At 8:00 a.m., the bridge had a steady flow of friendly walkers, runners, and bicyclist.
After the first quarter mile, I was relaxed and began to really enjoy the morning sun, the calm bay, and the great conversation. I began to appreciate the beauty and the blessing of being on the bridge.
A visitor’s center and fishing pier is located half-way across the bridge. This is also where the urge to RUN set in. I was dumbfounded that I was afraid of this beautiful and serene like place.
This picture was taken as we approached the bridge. Yes, I was still nervous!This picture was taken about a quarter-mile into our walk. This is not the highest point of the bridge.
I was encouraged by my friend Nicole to take this picture as proof that I crossed the bridge. LOL!
Power Clean (BK) + Squat Clean (Hip) + Squat Clean (Hang) + Squat Clean (BK) – *Empty Bar or PVC
5 MIN To Warm To (Correct Weight)
OTM For 12 Min – 1 Clean + Jerk + Burpees At Smooth Pace Until 30 Sec Mark
WOD: 3 Rounds of (Hell)* – These are my words
10 Burpees
200 M Run
20 Squat Clean @ 95/65 RX Int. 75/55
10 Burpees OVER the bar
Rest 3 Min
(20 Min Cap)
There is something to be said about perseverance! Anyone who does CrossFit, if they are honest, will tell you that some days you want to quit the WOD. But the beast within you pushes you to keep going.
You pause.
You grunt.
You Curse.
Then you go back to the WOD. Today was one of those days. Call me crazy, but I loved every minute of it!! LOL!
I gotta go. Tomorrow morning I have to get up at 5 a.m. I should have already be asleep, but I had to post this.
Mobility/SWOD:
25 Min Cap To Complete Both A & B 3 Rds Of
(A) Tight Single Strict Press With KB 8L/8R
Windmills 8L/8R
200M Row
(B) 3 Rds: Turkish Get up 3L/3R
3 Strict Hanging Leg Raises
(RX - Legs Straight, Adv. Windshield Wipers)
2 Walk Walks
200M Run
WOD: 3 Rds For Time:
Today was my second day of work after having two months off. I figured out the only way to fit CrossFit into my fall/winter routine is to indulge in the 3:30 class.
I am a morning person. With little hesitation, my body happily responds to early morning work outs. The afternoon drive is slow to show up. Maybe once the school year kick in and the tension, anxiety, and adrenalin from an average school day, invades my body, I will be more eager to burn it all off in the afternoon class.
I got a peek of the WOD in advance and was sorry that I did. I kinda laughed when I saw it, because the number had to be wrong.
All day, I thought about my greatest challenge: Wall balls!!!! did the math.
Forty times three… Ummm…. that’s an astounding 120 WB’s!
Say what??
Well, it’s possible! I did them with a 10 pound ball instead of a 14 pound ball. I’m getting closer to succeeding at Toes To Bar. I did Knees To Chest and I’m excited because my form is improving and they were pretty good. Wooohooo! Woop! Woop!
Although exhausted, I completed 2 Rounds of the WOD and did 80 Reps– 10 reps shy of completing the prescribed three rounds. Heeey!
Quick note before ending this post….
Saturday morning at 8 a.m., I’ve taken on the challenge of facing one of my biggest fears… heights! I repeat, heights!! I struggle walking across the little bridge boarding a cruise ship, so crossing the two-mile (one-way) Ocean City bridge will be a memorable experience.
I am taking on the fear with at least one person and possible others.
I’m afraid! Oh yes, I’m terrified!
While driving across this bridge, I’ve notice the pedestrian walk… it looks small. I’m just saying. Oh Lord! The bridge will be on my mind until Saturday. I may need CrossFit after crossing this bridge. I will share Saturday with you.
Health & Wellness by Lexa's Journal 