My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou
What we put into our bodies is equally as important as our fitness routine. What I love most about Jersey is fresh produce. The summer is the perfect time of year to load up on fresh home grown South Jersey produce.
Yesterday I picked up these beauties at a road size market.
I am not only grateful for today, but for everyday that God breathes life into me.
I found this wonderful image on Pinterest and I just had to share it with you!
8-30-13 Workout Of The Day SWOD: 8 Minutes to build to first set of the following: SDLHP 3, 3, 3 @ Med to heavy weight WOD: For Time: 20 Back Squats 30 Chest 2 Bar Pull Ups 40 Burpees
Spent! Wiped Out! Sore! Today was day 5 of CrossFit for me. Why? Because I could so I did. LOL! I contemplated not going today, but my friend Tee wanted to go. We did the 8:30 a.m. class because I had back-to-school shopping to do. Nope! Not what you think. The shopping was for mommy dearest and I had a blast.
Let me back up for minute. You must know by now that I live for an intense workout. Since I return to my regular grind next week, I just had to get my last morning session in and that is the real reason why I pushed myself to go today.
My friend Tee pushes me to go harder. While doing SDLHP (Sumo-Deadlift-High-Pull) I know.. .what the heck is that? I said the same thing when I looked at the board. While writing this post, I couldn’t remember what the acronym meant, so I had to look it up.
Anyway, Tee pushed me on the SDLHP’s. I thought my max was 55 pounds, but she pushed me to 77! Do I feel it now? Yeees! Her new name is “Sarge” because she ORDERS me to put more weights on, she never asks my opinion.
This is why it helps to have a dedicated partner and friend to workout with. I push her when we run, and she pushes me at CrossFit. If you don’t have a partner, find one; it will make a huge difference in your daily routine, especially on the days when you don’t feel like working out.
Okay it is late, I’m tired and must get some sleep. It’s a holiday weekend and I plan to rest.
Enjoy your weekend!
Warm up: KB Snatch Review 8 Mins
Mobility/SWOD: 10 Min AMRAP of:
5 KB Snatch L/R (Light) + 10 (T2B, K2C, or K2E)
5 Min AMRAP of:
Weighted Pull up/Strict Pull up
2 Min Transition
WOD: 15 Min AMRAP
30 KB Snatch 15 L/15 R
30 KB Thrusters 15 L/15 R
30 Double Unders or 30 Box Jumps (12”)
Don’t judge a book by its cover! I’m for real. We’ve all heard the phrase, but this morning when I looked at the 12” box jumps, that is exactly what I did. LOL! The joke was on me.
Note, I opted out on the double unders. Buying a jump rope is my to-do list. I’m determined to get the double unders, I just need practice.
Two weeks ago, I kicked it out on the 24” box jumps, so how hard could 12” boxes be? Haaa! Do you know Alicia Keys, “This girl is on fire?” I swear I was singing a similar tune about my quads—and that was only after round one (30).
Though the box was shorter, the pace was faster. Geez… I’m trying to remember how many rounds, but I’m so wiped out. I think I did four or five rounds. Either case, I did at least 90 reps of each.
If you’re reading this and you don’t work out. Stop!
Do you care about your health and well-being? Just for fun, I googled the phrase, “Why should I work out?”
A ton of articles popped up. My favorite ones are listed below. Take a few minutes to read through whichever headline resonates with you. I hope that at least one of the articles strikes a nerve in you… to the point that you decide to get moving. Start with a 30-minute walk two to three times a week. When you walk the same distance in a shorter amount of time, challenge yourself to walk further and faster. I promise, you’ll feel it.
Later we will talk about CrossFit. 🙂
TTYL!
Thought Provoking Reads
Why Should I Work Out? 9 Awesome Reasons Other Than Weight Loss
Exercise: 7 Benefits Of Regular Physical Activity
Why We Should Exercise–And why we don’t
“You have to set the goals that are almost out of reach.
If you set a goal that is attainable without much work or thought,
You are stuck with something below your true talent and potential.” –Steve Garvey
Workout Of The Day Warm UP: Coaches Choice SWOD:
Front Squat 2.2.2. @ 88% of 1 RM 3 Min Rest/Transition 10 Min EMOM To Build To 1 Heavy Bear Complex (ie: Clean + Thruster To Back Squat + Thruster = 1) WOD: 3 RDS All Out:
5 Power Cleans (Heavy) 5 Front Squats (Heavy) 5 Push Press (Heavy)
Reading Steve Garvey’s quote earlier today got me to thinking about my attitude toward weight lifting. I realize that I’ve handicapped myself by limiting myself.
I will confidently look directly at a set of weights and say, “I can’t lift a certain weight. When I say that I can’t lift something, my friend Tee, who encouraged me to start CrossFit, stares me down and says, “girl, you can lift that!” Everyone needs a Tee at the gym. Thanks girl!
Limiting myself with negative self-talk in the gym is ridiculous because nowhere else in my life do I tell myself that I can’t do something.
My fitness goals are always aligned with running. Wait. What I meant to say was, I set goals related to running such as completing a ten-mile event with a personal best time.
However, since I started dedicating more time to CrossFit, my goal is to simply develop strength. That’s kind of cheesy and vague but the reality is that the less specific the goal, the less I need to concern myself with the big “F” word– Failure.
Now, I am not the kind of girl who runs from a challenge. I am the tom-boy who, years ago, wrestled and boxed my male cousins just to prove that girls COULD beat boys. LOL!!
I am successful at everything I do– so I need to stop pussy-footin around and set some real fitness goals for myself. If I continue to avoid setting specific long and short-term fitness goals (other than running), as Garvey suggests, I will be stuck with something below my true talent and potential. Clearly being stuck there is unacceptable. It was meant for me to read this quote today.
Okay so I’m going to put it out there… I want [scratch that] plan to push my body to the max to become lean… lean as in 10% body fat with defined sculpted muscles in all the right areas I’ve mentally toyed around with the idea of figure competition…. Hmm… Now everyone knows!
TTYL!
8-27-13 WOD
WU/SWOD: 5 RDS Of Double Unders 30 Sec. On 30 Sec. Off
*Single Unders Straight Through
For 5 Mins.
3 RDS 15 Perfect Thrusters At Light Weight Rx-(45/35)
Rest For 1 Min
WOD: INT 6 RDS For Time
6 Burpee Ring Pull Ups
5 Ring Dips
9 Thrusters @ 75/55 UNBROKEN
Rest 1 Min
*Scale Back For Time:
6 Burpees
6 Pull Ups
6 PLYO Box Dips
9 Thrusters (UNBROKEN) (45/35) or PVC
Due to allergies, I’m hanging on by a thread. umpteen sneezes, a running faucet for a nose, and eyes that are on fire was pretty much my condition for most of the day. At this point, only sleep is going to put me out of my misery.
For the record, I did the Scale Back WOD with a 35 pound bar. During warm ups, I broke out into a sweat like I ran 5 miles. I’m a sweater… what can I say. No longer am I self-conscious about the sweaty crotch and the dripping wet work out gear, it’s who I am so, folks can pinch their nose and get over it. LOL!
Sweet dreams!
Health & Wellness by Lexa's Journal 