Monday’s Motivation

“Write your injuries in dust, your benefits in marble.”

Benjamin Franklin

Warm Up:  High Knees, Run 100M, Toy Soldier, Run 100M, Butt Kicks

Mobility: 6 MINS

WOD:   4 RDS – 1 MIN On Each Station 20 Sec Rest/Transition

  • CAL Row
  • Burpees
  • Box Jumps (24/20)
  • Pull Ups
  • KBS (55/35)
  • Run 100 M

*Scoring Every 5 Reps (or 5 CAL Row) is 5 Points

Run = 0 Points

Athlete Does 9 Burpees = 5 Points
Needs to hit that last burpee to make 10 reps to get additional 5 points

Other than another nasty and painful bump on my shin that I earned from fatigue and carelessness doing the box jumps, the WOD wasn’t too bad.

I didn’t jump high enough, so I scraped my left shin on the box.  Ouch!!  The pain was excruciating!  But I kept going.   I repeatedly whispered out loud to  myself,

“You don’t feel anything!  Keep going! It’s all in your head girl!”

The blaring rock music in the background also help to keep up the momentum.  The music’s base and rhythm would not allow me to stop.

Seriously, mental endurance is as, maybe even more important than physical endurance.  When your body aches and fatigue is in overdrive, only a strong mind with determination will keep you going.

I used a 26 pound Kettle bell, but will use the 35 pound KB next time.  Overall I am pleased with my performance.  My score was 280.

The best part of my day today was when the UPS driver pulled up to the house to deliver my running sneakers.  Happy doesn’t begin to describe my emotions.  I ripped open the box and my face lit up with joy.  Call me crazy, but I wanted to put them on and go for a long run right then.   I couldn’t because I had to tend to my son.  Y’all non-runners, just don’t understand.  LOL!

Ascis Gel Nimbus 15 - Titanium/Hot Pink/Mint

Ascis Gel Nimbus 15 – Titanium/Hot Pink/Mint


These are the some of the chicken breast and pork loin that I marinated yesterday.  After CrossFit and dinner, I tossed them on the grill.  Yummy!

These are the some of the chicken breast and pork loin that I marinated yesterday. After CrossFit and dinner today, I tossed them on the grill. Yummy!

The sadness in today is the shooting at the Washington Navel Base this morning.  My thoughts and prayers are with the families, friends, and colleagues of those who were killed today.  So Sad!


Deviating From The Norm

“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.

Sweet dreams!

Thursday’s WOD

I learned patience, perseverance, and dedication. Now I really know myself, and I know my voice. It’s a voice of pain and victory.

Anthony Hamilton


September 5, 2013 WOD

Warm Up: 400M Run
Mobility: 6 Mins

5 Min EMOM of Clean Complex

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

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.


What Is Acceptable?


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!

Today’s WOD

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!

Failure Versus Success

“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 

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!