Better Than A Cup Of Coffee

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WOD:  “Titus”

10 Min AMRAP

5 Thrusters (155/115)

5 Burpee Over The Bar  *Score total reps

3 Min Rest/Transition

SWOD:  3 RDS

6 Turkish Get up (3L/3R)

Then Do:  5 RDS:

5 Strict Toes To Bar (3 Sec. up/down)

10 Strict V-Ups (3 Sec. up/down)

Working out at 9:30 a.m. on a weekday morning  was invigorating!  Oh how I miss it!   When the instructor asked for feedback about the WOD, I said that, “it was better than a cup of coffee.”

True, I’m getting stronger, but 115 pound thrusters for the women?  Nope.  I don’t think so!  LOL!!  I worked hard lifting at 75 pounds because I’m still perfecting my form.  I like to remind myself that form is more important than trying to impress others with heavier weights.  In due time, the heavier weights will come.   With a competition six months away, this is not the time for an injury.  My score:  20 (in 10 minutes).

The Turkish Get ups are difficult and require good focus.  I left a puddle of sweat on the floor, but I did them well;  consistently and methodically.  Yay!!  It’s hard to imagine that back in July, I could barely do one Turkish Get up.  That is one of the amazing benefits of CrossFit.  If you stick with it, you will see results.

No matter how hard, you push and push until you think you have nothing left.  Then… push some more!


Friday’s WOD

WOD:  “Helen”

3 Rds of

Run 400m

11 pull ups

21 KBS

Rest 2 mi

SWOD: 5 Rds of:

OTM 1: 3 strict pull ups (+ weight if needed) + 3 burpees

OTM 2: 5 Strict Dips + 6 Box Jumps (24/20)

My body knows when Friday arrives.  Immediately after work and about an hour before CrossFit class, my body needs a 16 oz. dose of caffeine (hazelnut cream and sugar).   I need time for the caffeine to take effect.   I know.  I know.  Eating clean means that I should avoid the cream and the sugar.   I’m working on that.

For now, my compromise is driving around with sandwich bags stuffed with Sugar In The Raw packets in my glove compartment.  Whenever I buy java on the road, I add my sugar.  The Sugar In The Raw is natural unrefined sugar.  Yeah, it’s still sugar, but more natural than the other options.

Although challenging, today’s WOD was refreshing compared to yesterday’s “Halloween Gone Bad,” it still was no picnic.   Completing 5 rounds of strict pull ups with a thinner blue band was super sweet!  Gotta love progress!

B’Dazzle (my son) completed the 400M runs with me, so that was fun.  By the way, “B’Dazzle” is what he insists we call him; before B’Dazzle, he insisted we call him “medium.” He was tired of being called “little man.”   I think, B’Dazzle, has a lot to do with his football game and how quickly he gets into the backfield!  He’s cute!  B’Dazzle did burpees for most of the hour long class.  Kids have so much energy!

He’s excited about fitness and that’s the way it should be with kids.  I set a good example for him and he’s certainly picking up on my lifestyle.  Last week hubby called me to tell me that B’Dazzle ordered a veggie sub over something with meat!  Oh man!  Those kind of choices get my hyped, especially because I wasn’t present.  He is enrolled in the kids CrossFit  and loves the class.

Today when I got home, there was a medium size white envelope on the kitchen counter.  The envelope was addressed to my mom, but had a written note, “For Tanya, love mother.”

Today is not my birthday, so it was a “just because” gift.  Ironically, I just picked up a cool “just because” gift for her.   Mother saw this night-shirt in a catalog and felt it suited me perfectly!  Lol!  We rarely see eye-to-eye on anything, so this gesture is huge!  Thanks mom!

Well it is another late night and it’s definitely time to crash.   Sweet dreams!!

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This is a t-shirt dress (night gown) that mom brought me today.


Friday’s WOD… Commitment

Commitment

WOD

Row 300M

21 – 15 – 9  X 3

Box Jumps (24/20)

Pull-ups

Wall Balls (20/14)

– 2 Min Rest –

AMRAP (As many Reps As Possible) until WOD is done

20 Thrusters (75/55)

1 Rope Climb (4 ascents)

100 M Run

Although today was my first WOD in CrossFit for this week, it was not my first workout this week.  On Wednesday and Thursday, I put in 90 challenging minutes each day of working on arms and shoulders. While I realize an hour and half isn’t an unordinary amount of time to spend at the gym, considering my midweek schedule, that’s pretty good.

It’s interesting how on day two, the “ache” in the muscles reaches its peak!  Earlier today, I was talking to a colleague not realizing I held my arms at 90-degree angle.  When I dropped my hands to my side….   Yowza!!!  I thought my little guns were gonna pop!  LOL!

For me, the most challenging part of the WOD were the thrusters.  I broke them down into sets of five (5).  By the time I reached 18, 19, and 20, I had to dig deep.  My friend, fatigue visited and tried to take me out of my game.

For the warm up, we worked in teams: two teams of three people—girls vs. boys.  We rotated anyway we wanted to for 8 min keeping count and trying to perform as many repetitions as possible.

8 Min AMRAP Calories & Burpees

I love that stuff!  Near the end, I worked hard to catch my male counterpart in calories burned while rowing.   I rowed hard like I was sprinting toward a finish line at a track me.  LOL!  If I remember correctly, my calorie count was 109; his 114 or 115.   Darn!!  I wanted so badly to catch and pass him.  Overall the guys barely beat us out.  Notice I said, “barely!”  LOL!

There’s something very cool to me about beating the guys physically at anything!  That’s the silly competitor in me.  I’m pretty sure that it came from my childhood days of playing football and boxing with my male cousins.

Anyways, I enjoyed the WOD, the instructor, and my fellow CrossFitters.  Tomorrow is leg day for me at the gym and a  big football game for my son’s team, so I’m off to finish my laundry.

I still remember the ceramic tile hanging over the sink in my mom’s kitchen,

“A man works from sun to sun, but a woman’s work is never done!

True dat!

Have a fabulous weekend!



Feverishly Waiting For Thursday

The body Achieves

WOD

5 Rounds 1 Min AMRAP Each- Cal Row

– KBS (55/35)

– Burpees

– Situps

– Dips (Power Monkey or box)

Rest 1 Min

Today was my Monday of CrossFit.  I hate that!    Frustrated on Monday, Tuesday, and Wednesday, because I couldn’t get to class. Feverishly I waited for Thursday.

The WOD was perfect for me today.  My first round of kettlebells, I used 20 pounds, which wasn’t challenging enough.  So the remaining four rounds, I used the 35 pound KB.  Oh boy…  I was challenged!

The 35 pound KB forced me to really focus.  I credit improper form to losing my balance and  half stepping backward.  “Focus!” I snapped at myself as I softly whispered the proper movement for the exercise.   “Use your hips!”   I swear the self talk helps.

The loud squawking of a classmate, motivated me to push harder.   It wasn’t any easier for her so why should it be for me.  We counted reps; I completed 360.  Yay!!!’

I’m exhausted.  And I have the chance to rollover sleep early and I get to sleep almost two hours later tomorrow morning.  Sweet!!

Sweet Dreams!


This One Was Hell!

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Warm Up/Mobility (16 Min Cap)

2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC

2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold

2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball

SWOD:

3 Rds: 30 Secs on 30 Secs of Rest Of

Strict HSPU or Incline /L Seat Push Ups

3 Rds:

30 Secs on 30 Secs of Rest Of:

Kipping HSPU 1 Min Rest/Transition

2 Rds: AMRAP Strict T2B or windshield Wipers

WOD: AMRAP: 20 Min AMRAP

10 Burpee Wall Ball (14/20)  Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M

20 Burpee Wall ball (14/20)  Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M

30 Burpee Wall ball (14/20) Over Pull Up Bar  + 30 DU’s or Jump Tucks + run 200 M

40 Burpee Wall ball (14/20) Over Pull Up Bar +  20  DU’s or Jump Tucks + run 100 M

Buyout: 40 V-Ups W/Weight (14/20)

I’ll be straight up with you.

This workout was pure hell and kicked my butt!

Did I finish?  Nope!  I ran out of time on #27 of the 30 burpee wall balls.   I felt like I did them all.    LOL!  The jump tucks did me in.  LOL!  Some WODS you enjoy.  While others you hope to NEVER see again.  This WOD I can live without ever seeing or doing again.

Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring.  I have to keep pushing.  Giving up is not an option.

Seriously, it’s late and I gotta stretch out…

TTYL