Go Hard

WEDNESDAY 7.2.14
SWOD: 10 min to work up to 90% clean and jerk
4 min amrap at 75% clean and jerk

WOD: 20 min amrap (As many reps as possible)
min 1 – calorie row
min 2 – burpees

Forget the SWOD. This WOD was the longest 20 minutes in my life!!!!

Rarely during a WOD do I look at the clock, but today I snuck a peek.

Through the sweat burning the mess out of my eyes, I could barely see the time.

I started out so strong, but by the end, I felt like a helpless and weak fish laying on a boat deck, who fought a hard battle and lost! Lol!! For real!!

When I finished, I stood hunched over in front of the huge orange floor fan, palms resting on my thighs, while laughing and reminding myself why I love the torture.

We counted burpees and rowed for calories then combined the total score.

Burpees:  109
Calories:  108

Total:  217

Don’t be deceived by the number. We worked our butts off today. I wore the right shirt.

shirt

Seriously, you either love CrossFit or you hate it.

The key to a steady fitness routine is to try different regimes (yoga, boot camp type class, spinning, CrossFit, weight training, walking, biking, or something else). Pick two or three that you enjoy and mix it up weekly. Most importantly, HAVE FUN!!

Happy 4th of July and enjoy the weekend!

Try And Triumph

I did the 9:30 morning crossFit class today. After warm ups, we started with five minutes of butterfly pull up practice.  I didn’t think much of it because I’m accustomed to meeting the bar half way only to fail without a band.

As usually, I say, what the heck and I give it a try with a lot of UMPH….

try

Image courtesy of POPSUGAR Fitness on Pinterest

Instead of using a box to reach up to the high bar, I jumped up to grab the bar and immediately started my Kipping practice.  Focusing on the movement I practice moving the hips forward, then backward.

Guess what?  After a dose of inspiration (watching fellow crossFit chicks knock out several butter fly pull ups), I gave an extra umph…

Whatta you know….

My chin touched the bar!!!!!

Oooooh…my….gosh!!  High fives and cartwheels are in order!  Who knew that the kipping would get me up there?  Lol!!  Everyone but me.  🙂

The rest of the SWOD was:

3 strict, 3 butterfly, 3 c2b (chest to bar)

With the assistance of green ban, I completed the 5 rounds above.

Moving on to today’s WOD.

WOD:

15-12-9-6-3

Hang Snatch 95/65  75/55   65/45

OHS (Overhead Squat) 95/65   75/55    65/45

Ring Dips

My first 15 hang snatches, I did with 55 pounds; however, by the count of 10, I began to compromise my form, so I removed the weight and used only the 35 pound bar. My form improved so I completed the WOD without using weights.

Also, I knew that I would struggle with the OHS lifting 55 pounds, so I did it the safe and most effective way.

I completed the ring dips with the assistance of a band but that didn’t stop the sweat from rolling.  As I moved from station to station, the volume of sweat intensified.  Hair, clothes, sneaks, and the floor; all soaked.   I feel disgusting but love the sweat pouring from my body.  Sick right?  You’ve gotta love working out to appreciate these moments.

Yes, there was a buy out, which was all ab work.  Sorry, I can only remember the name of one: abmat sit ups.  We did two rounds of 25 reps of three different ab exercises.  My abs were on fire the entire time.

Every day that I awake to see the sun shine, breath in fresh air, move about freely on my own, and spend time with my family is really a good day.  Successfully performing my first butterfly pull up made the day especially good.

I’m here to say, don’t give up and keep it movin’!  🙂

 

Friday’s WOD

 

Obsession, commitment or both?  Just wondering.

Obsession, commitment or both? Just wondering.

Daniel

50 Pull-ups
400 meter run
21 Thrusters 95/65
800 meter run
21 Thrusters 95/65
400 meter run
50 Pull-ups

Refreshing! Now that I am on my summer break, I get to do the morning WOD’s.

With 15 minutes to spare, I dropped B’Dazzle off at camp at 8.15 a.m and made it to the 8:30 a.m. CrossFit class.

The morning clouds were disappointing because hubby and I had plans to hit the beach. Surprisingly the sun appeared about half way through the WOD and I became more energized.

My thrusters are getting better. I completed the thrusters lifting 55 pounds, focusing on form. I did well and broke them down into sets of 10.

Pull-ups were deadly!! I rotated between the blue and green bands but was disappointed that I did not complete more with the blue band. I finished and that’s what matters.

After completing the workout, I left the floor to retrieve my belongings and to cool down. Someone yelled,

“You missed the buyout!”

Oh wow! I had no idea. Silly me. Quickly I picked up a kettlebell and began my sit-ups, Russian twists and two other grueling ab exercises. I finished half way before a group picture and the start of the next class.

20140627-153425-56065303.jpg

Today’s WOD was the perfect start to a summer weekend.

What’s next? What else but the beach at the Jersey Shore.

First beach day of summer 2014; Ocean City, NJ

First beach day of summer 2014; Ocean City, NJ

Cooling it with hubby under the umbrella.  Summer 2014

Cooling it with hubby under the umbrella. Summer 2014

Happy Friday and enjoy your weekend.

 

What Seems Impossible Is Anything But!

Friday’s WOD

“Wittman”
7 rounds
15 kb swing 53/35
15 power clean 95/65
15 box jump 24/20

Rest 5 min

SWOD/buyout
Work up to 3rm for front squat then take 50% of that number and do an unbroken amrap (as many reps as Possible)

The first thing I do when I walk in the door is scan the white board for the days WOD.

Hmm… Whittman. I haven’t done him before. Initial thought, not too bad.  Of course I didn’t see the

7 rounds

15 minutes into the WOD, a puddle of water forms under my bar bell. I realize this is going to be more challenging than I thought. But I felt strong, rested & up for the challenge.

My primary focus was to complete the 105 box jumps without injuring my shins. I did that! Sweet!

My power cleans improved with each round.  Encouragement & critique from the instructor made a world of difference. If you are not careful and get caught up in beating others or just completing the WOD, you risk sacrificing form. Having an instructor who pays attention to members helps to break bad habits, improve form, and prevent injuries. It makes for a better overall experience.

I completed the rounds and felt great. Time: 24:27 (if I remember correctly).  What I didn’t see coming was AMRAP front squats as the buyout. Yikes!

Before starting the front squats, we were told that 34 was the most reps done for the day. I thought that was amazing. After hearing who the beast was that did the 34 squats, I counted myself out.

By squat number 20, I was the only one left doing reps. The instructor snapped at other members to cheer me on, and so they did.

I got to 34 and some mumbled and pleaded,

“one more!”  35!  Ugh!

I hear a male’s voice near me saying,

“You’ve got 40 in you!’

A guy in front off me is giving me cues.  “Use your hips!”  “Look up!”

They were right,

I did 40 unbroken front squats!!!

Their encouragement pumped me to keep going.  I am amazed and happy as ish!  LOL!

34 front squats with 55 lbs.,  seemed impossible.  In actuality, the squats were more than possible.

We, including myself, have to stop setting ridiculous limitations for ourselves.

Decide to blow off that stupid little voice in your head that says, You can’t do that, and just go for it!

By the way, if you’re new to CrossFit and wonder where the names of the WODS come from, they are named after our United States Heroes, who died serving our country. Click here to learn about U.S. Army Sergeant Jeremiah Wittman.   That you Sergeant Wittman for your service!

Thanks for stopping by.  Make it a great day!

Tuesday’s WOD

Row 1000 M

40 Back Squats (135/115) (95/75)

30 Pull Ups

20 T2B (Toes to bar)

Rest 4 Mins

Buy Out

Prowler push (Modified due to class size)

25 pounds on sled 20 yard shuttle (10 up/10 back)
Rest as needed between each shuttle.


OMG!!  I actually did T2B (toes to bar) today!!  I was so darn excited that I actually did them that I lost count.

One second I’m gripping and dangling from the bar.  The next second, I look up and my toes are touching the bar!  Holy cow!

Whoop!  Whoop!  Hey! Hey! Hey! At that very moment, I felt like doing a happy dance, but you don’t stop in the middle of a WOD to celebrate.  Progress is a beautiful thing.

T2B require core strength, something I lacked before hitting the gym.  Thanks to seven months of intense training, I whipped my feet up with no problem… not without pausing in between, but gone are the days of knees to chest and elbows are gone.  Yippie!

The 75 lb. back squats were too light. Surprise! Surprise! I stepped away from the bar with the weight on my back expecting a challenge. Nope! I knocked out 4 sets of 10’s with no problems.  Next time, I need to try at least 95 and go from there.

The most challenging part of the WOD was the prowler push.  I didn’t mind the bright sun outside, but by hamstrings were on fire!!  By the time I was into the second 20 yards, I realized I would have to dig deep to complete the 10.

It is great to be back.  Don’t get me wrong, I know that I’m going to be sore tomorrow, but I got such a high from today’s WOD!!  Endorphins, I love you!

I’m taking off tomorrow, but plan to do back in the gym on Thursday and will figure out the rest of the week as I go along.

Until next time!

Smooches and sweet dreams!

Behind The Scenes

Two days post competition turned out to be a perfect and my last day of “cheating.”  Lol!

A personal day off from work gave me time to enjoy a spa day. I took my son to school and immediately drove to the spa for a day of pampering with a girlfriend.

The Hot Rock Massage was exactly what my body needed and then some.  Just heavenly!  Massage…jacuzzi…sauna…steam room…pool…DRINKS!  Lol!  Oh yeah!

The activities that take place behind the scenes are just as, if not more interesting, than what occurs on stage.  Lots of muscle pumping, tanning, and prepping.  I respect fellow competitors privacy, so I won’t include any of their shots.  The vibe in the prep room is all good and I felt welcomed.

I received many well wishes lots of smiling faces.  I even received advice from the more experienced competitors, which I thought was cool.

Speaking of behind the scenes, I must give props to my seamstress, Decked In Diamonds, who did a phenomenal job on my suit!  Heeey!   We never met in person and all the measurements and fittings were done through the internet or snail mail.  And… she nailed it!

Well tomorrow, it’s back to the grind!

Happy almost Tuesday!