“Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas Edison
Warm up: Run 200 Mters + 10 Clean w/bar Run 200 Meters + 10 Ft. Squats + 10 Push Jerks W/Bar (8 Min CAP)
Mobility: 3 Rounds
30 Secs of Self Massage of the PSOAS
30 Secs of Band Self Massage
30 Secs of Squat Therapy (W/toes facing forward
30 Secs of Shoulder Ext. W/PVC
2 MIN for Transition
SWOD: Back Squat:
Min 1 60% X 8
Min 3 70% X 5
Min 5 80% X 3
Min 7 80% X 3
Min 9 80% X 3
Then Do: 1 Min to find (70-80%) of 2 Cleans + 1 Front Squat + 1 Jerk
Then Do: 8 Min EMOM
*Newbies - 2 Power Clean (HIP)* + 1 Ft. Squat + 1 Push Press
WOD: 6 MIN AMRAP
15 Wall Ball (20/14)
20 DU's or 10 Box Jumps (24/ 20)
Run 100 Meters or 10 Burpees (to avoid running in the rain)
Today’s workout was long, but the grunt and grind was worth every minute of the WOD, especial the end. I don’t know why, but just before I arrive at CrossFit, I swear I experience anxiety. LOL! Is this normal? I haven’t the slightest idea as to why, but I feel the need to share, especially for those starting out with any fitness routine.
I don’t experience self doubt, I just get really anxious–
My heart races, sometimes I feel like I have to go to the bathroom, and then the sweating begins. Once the workout start, I completely relax and the fun begins. Does anyone else experience this?
I am convinced that fitness mirrors life.
The above quote from Thomas Edison is indicative of life as well as fitness. We set goals. We stumble. We fall. We either stay down or get up. Those who stay down will never experience the joy and fulfillment of achieving personal or professional goals. Those who get up and keep trying, experience the euphoria of accomplishing a goal. You laugh, you cry, you celebrate and recall the moments when you almost gave up. The feeling is a long lasting amazing high.
Box Jumps are my favorite exercise in CrossFit. When I box jump, I feel like every single jump up on that big behind is an
an accomplishment. I got a surprise today! I completed three rounds of 10…. only to find out (at the end of the workout) that I was jumping up on a 24 inch box!! LOL! After the first few jumps, I thought the box was a little high, but since I was making it up there, I kept going. I did faltered once:
Yeah it hurt, but I kept going anyways. Don’t we experience the same hiccups in life? At around 19 years old, I was overlooked for a promotion at work. I was MORE than qualified and held an impeccable work record. A co-worker was chosen over me. I was shocked and carried a bruised pride. I had to know why I didn’t get the promotion and politely asked my supervisor. He told me that it was a tie between me and Kathy. The tie breaker was that she had a college degree and I did not. What? Was he kidding! The degree had nothing to do with the job, but I understood.
At that moment, I decided that that would NEVER happen to me again. I immediately enrolled in courses at the community college. Over ten years later, after marriage, a child, and life, I earned a Bachelors of Arts from Rowan University. Thank God I never gave up. Faith in God and amazing support from my village moved me forward. I am “successful” in that I continue to set and achieve new goals. I am “successful” in that I am blessed with health, family, friends, a career, and the ability to do anything I want to do.
I have to go now and tend to my bruised shin and finishing removing wall paper from my son’s room.
Have an incredibly fabulous day!
Health & Wellness by Lexa's Journal 