Health & Wellness by Lexa's Journal

My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou

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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.

  • Challenge Yourself To See Change

    “If it doesn’t challenge you, it doesn’t change you.

    -Fred Devito

    8-26-2013  WOD

    Warm Up:     200M Run – Burpee Broad Jump – Charlie’s Angels – Inch Worm

    Mobility:        5 Minutes

    SWOD:   Work Up To Heavy Power Clean & Push Jerk in 10 Min Floor Press 8, 6, 4, 2 – 1 Min Rest In Between

    WOD:

    OTM For 20 Min Alternate Between

    Min 1= 2 Power Clean & 1 Push Jerk

    Min 2 = 2 Ring Handstand Push ups or

    4 Handstand Push ups or Elevated Push ups

    Min 3 = 10 Back Squat @ BW 60% 1RM

    1 Wall-walk or (5 Bear Crawls)

    Repeat WOD

    9 Back Squat, 1 Wall Walk, 8 Back Squat, etc…

    

    Okay so I opted for the Elevated push ups and will eventually work may way up to handstand push ups.  Last week I worked on the HS push ups…. but must develop more strength to complete the move.  I have faith that I will get there.  After all, my wall walks are getting better.   Today was my first time doing the floor press.   I’m thrilled!  While I have a bar and weights at home, I haven’t done the press at home because I don’t have a stand.  I learned the proper technique, so I’m excited that I can practice outside of the gym.
    

    After having resting my muscles for two days, I felt stronger today.  I know that as the week goes on, I’ll have to push myself harder, but I’m getting five days in again this week.  Next week I return to work and my workouts will move from mornings to afternoons.  OMG!  I’m not liking this at all, but the reality is I work for a living and it’s time to get back to business.   Mentally I’m preparing myself and already have a new schedule worked out.   How does the saying go?  Something like,   “…failure to plan, is planning to fail…”  You get the point.
    

    I will miss the last few weeks of taking Tailor to the gym each morning.  At a young age, he is developing an understanding of the importance of nutrition and fitness.  His small frame is lean, but he is strong.  This morning I shot this video of him scaling the rope the way I’d like to.  LOL!  His treat for waiting patiently is a few minutes to do a few rounds of pull ups and rope climbing.  Oh boy!  We’ve got another beast in the family!  Love it!
    

    

    

    TTYL
    
		
    


  • 




    

    Here Is A Great Protective Syle
    



    

    

    

    



    The summer is my favorite season to rock my wild and natural curls. I especially enjoy the unpredictability of my hair and how my curls respond to the heat, humidity, and hot radiant sun. The color becomes more vivid and my fro grows bigger and wilder as the day goes longer.
    

    Back in the day when I was permed, the sizzling hot summer days constantly held me hostage to closed windows and air conditioning in my car, and major dilemmas of how to style my hair after a long ten-mile run.
    

    

    Now, I’m free to be me!  Hairs that are out-of-place are in place and exactly where they belong.  Three years into my journey, I am having more fun than ever.
    

    

    With September only one week away, it is time for me to transition to the new school year. The spare time that I indulged in July and August will soon quickly disappear. The slots will be filled with strict early morning routines, football practice, home work, dinner, and barely enough time to get to CrossFit. Oh, and I left out my hair in the mix.  Length retention means more time required to co-wash, condition, moisturize, twist, and style. Whew!
    

    So what’s a curly girl to do?  Visit her favorite stylist to find the perfect protective style. I am so excited! I decided to go with temporary loc extensions, styled by the one and only Vicky at KinHairitage.  After staring in envy at several photos posted by KH, I knew exactly what I wanted.
    

    My natural hair is safely tucked away and my new regime is reduced to moisturizing my roots and grabbing a satin bonnet at night.  And the best part…  after a long run or CrossFit, no hair maintenance is required!   Heeeey!  I can sleep a few minutes later now too.  Check out my new style.
    

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    Loving the highlights!
    

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    Styled and photographed by stylists Victoria at KinHairitage Salon
    

     
    
		
    


  • 




    

    Struggle But Do Not Quit
    



    

    

    

    



     8/22/13 WOD

Warm Up/Mobility:
Snatch Complex
 10 Min AMRAP 1 (Hip) + 1 (Hang) +1 (Below The Knee)+ 1 OH Squat 
 Strict Press From Squat Position
 30 Secs of Squat Therapy (Wide Stance)
 Run 100M + 1 Min of Self Massage (Self Prescribed)
Then Do:

SWOD: OTM For 10 Min Do:
1 Hang Power Snatch + 2 Snatch Balance

WOD:

3 RDS @ 95% Effort
20 Squat Snatch @ 75/45
200M Run
20 Push Press @ 75/45
Rest 3 Min
    

    What can I say… my greatest challenge today was the three rounds of Squat Snatches… I struggled, but I did not quit…. so at the end of the class, I walked out the door drenched in sweat, with fatigued muscles, extremely exhausted, but proudly with my head held high. That is what life is about. Giving it your all without quitting.
    

    Next week marks the end of my summer break. Boooo! Starting week with CrossFit, for the past two months, and getting it in four to five days a week has been a real treat! Yeah, you heard right… “a treat!” Call me crazy– hubby says I’m a beast. Lol! Plain and simple, I love a good physical challenge, so CrossFit is perfect for me.
    

    September marks the start of the school year for my son and I.  It also means a demanding and tight schedule, but I’m excited because my fitness center schedules classes based on the their clients needs, so I will be able to continue with CrossFit during football season.  My workout will move from mornings to afternoons.  My greatest challenge will be food intake before an afternoon CrossFit class, but I’ve already begun working on this and will have it figured out soon.
    

    
		
    


  • 




    

    Hump Day Hurdles
    



    

    

    

    



    8/21/13 WOD
Warm Up:   Run 100M, Toy Soldier, Run 100 M, 20 Push Ups, Run 100 M

SWOD/Mobility: 4 RDS 1 Min AMRAP of HSPU (Hand Stand Push Ups) or        Kipping HSPU Practice Mixed with Scheduled 1 Min Mobility

Then Do:  3 RDS For Time:
    

    3 Turkish Getups
3 Strict Hanging Leg Raises (N/S Legs Straight)
2 Wall Walks
200M Run
    

    WOD: 3 RDS For Time:
    

    35 Wall Balls
25 Toes To Bar
15 Pull Ups
    

    Seriously this was torture!  Last summer was the first time I ever heard of a wall walk, let alone try one.  Today… I DID wall walks!!   Heeeey!!
    

    My two greatest hurdles today were wall Walks and the three rounds of 35 Wall Balls, but neither exercise stopped me.  I pushed… pushed some more… and pushed again until the clock stopped.
    

    I am praying for leg work tomorrow, but will take on whatever challenge that awaits me.
    

    TTYL
    
		
    


  • 




    

    This Workout Was Grueling!
    



    

    

    

    



    YOU ARE WHAT YOU EAT
    

    Today's WOD

Warm Up:      400 M Run
Mobility:     6 Mins
SWOD:         6 Mins To Warm Up to First Set of Back Squats Going EOM
              OTM 1 – 82.5% for 5 Reps
              OTM 3 – 82.5% for 5 Reps
              OTM 5 – AMRAP
Then Do:      2 Min Transition
EMOM For 10 Mins 2 Squat Hang Clean + 1 Split Jerk
WOD:          4 RDS: 2 Min AMRAP of
                     6 Thrusters + 6 Burpees Over Bar
                     Rest 2 Min    RX (95/65)
    

    Yesterday, a couple of hours after the WOD, I ran 5 miles. Today, I sat my behind down!  The leg work was grueling.  LOL!
    

    After I recovered, hubby and I finished painting our son’s bedroom walls.  Thankfully tomorrow we have only trim work to do and the paint project will be complete.  Yay!
    

    Oh and the quote, I absolutely love, which I borrowed from Pinterest.   The next time you grab to eat something Fast, Easy, Cheap, or Fake, think twice about it.
    

    TTYL!
    

    


  • 




    

    A WOD And Then some!
    



    

    

    

    



    “Wake up with DETERMINATION,
    

    Go to bed with SATISFACTION.”  – Unknown via Pinterest
    

    

    Today’s WOD
    

    Warm up:
    

    4 Min of Partner Assist Handstand Hold
    
4 Mins Practice Double Unders
    

    2 Rounds Partner Rowing 1 Min While Partner Planks
    

    Mobility:   6 Minutes
    

    WOD:
    

    2 Rounds for Time: Ring Muscle Ups* OR 20 Pull ups + 20 Ring Dips
    
20 Pistols (10 L/R) or 50 Air Squats
    

    Then Do:
    

    10 Min AMRAP of 200 M Run
    
15 Box Jumps (30/24)
    

    *I don’t have the strength to do Muscle Ups….yet, so I did pull ups & ring dips (both with the assistance of a band).  Initially I was hesitant performing the box jumps on the 24 inch box because my shins are still healing from last week’s slip.  With encouragement– actually it was more like a direct order from the instructor I “man-upped” and completed my rounds on the 24″.   Whew, no slip ups!
    

    Although I’ve completed more challenging WOD’s, I was still fatigued when I finished.  Tomorrow’s WOD might be one to contend with.
    

    Immediately after the class, hubby and I made a few stops to get supplies to begin painting Tailor’s room.  Once we got home, I ate a quick snack (a Gala apple & some cashews) and started priming the wall.  The primer needed one hour to dry.
    

    During the hour wait, an intense urge of wanting to run returned.  I wanted to run yesterday, but the day got away from me and I ran out of time.  Mentally I went back and forth. Should I or shouldn’t I?  Hubby said, “just go run, you know you want to!”
    

    That’s all I needed, so I ran. My sore hip is healing and I don’t want to push it, so I planned to run 3 easy miles.  Well… it felt darn good to be out there, I ran longer. Lol!  Trying to put how I felt into words is difficult.  As I listened to my favorite play list, I laughed and enjoyed every step. My run was heavenly!!
    

    While cooling off and walking up the driveway, I looked at my stats and fell out laughing in amazement. This is what I saw:
    

     
    

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    During my run, I didn’t feel like I was running hard, I got into a nice rhythm and ran at a comfortable pace.  There is no doubt that I am seeing the wonderful benefits of CrossFit.   Even though I haven’t ran much in the past two-months, my pace and splits continue to improve.  I am over-joyed!
    

    TTYL!