WOD With The Fellas

This picture was taken of me during Thursday's WOD.  I had no idea!  Heey!

This picture was taken of me during Thursday’s WOD. I had no idea! Heey!

SWOD:  6 X 200m Row (Roughly 1.1 Work/Rest)    

WOD:   20 – 15 – 10 – 5

Pull Ups

C & J @ 95/65

T2B

Wall ball

Starting Friday’s 5:30 p.m. work out with an intense row was right up my alley.  Cardio baby!  I just can’t get enough. Loved every minute of it!

Yesterday while I was rowing my little heart out, unbeknown to me, my picture was being taken.   Not bad for an action shot!  I’m told that my back “is beautiful,”  “is ripped,” and  “looks great,” but I haven’t really checked it out.

My results are from eating clean (90% of the time) and consistently working out.  My big cheat… 337!!   According to medical studies, red wine contains resveratrol, which may be good for the heart— in moderation of course.  Okay- this isn’t a wine ad, so I’m done.   But really, if you enjoy a good “Cab,”  I suggest you give it a taste.

Anyway, I need to hurry along in this post.  Tomorrow morning at 7:00 a.m., I’m working on this lovely back of mine.  Ahh yes, it’s only going to get better.  I’m excited!

Real quick!  Today was my first time taking the 5:30 p.m. class.  Well!  I looked around and I was the only female in the box.  Did I miss the memo?  LOL!

Working out with the fellas is highly motivating for me and it doesn’t matter if I’m running, shooting hoops or anything else.   I’m a subtle competitor who is joyful when I beat a guy at anything!  Sprinting it out across the finish line at the end of a 10-mile run in front of some guy who can’t catch me is an incredible high!  LOL!    Seriously though, guys you are encouraging!

I have to get some rest for tomorrow’s work out.

Sweet Dreams!

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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


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.


Are You Willing To Experience Discomfort?

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Warm Up:  Agility Ladder Drills For 4 Minutes

Mobility:  5 Minutes

SWOD:  8 Min To Warm Up To First Set For Front Squats
Front Squat: EOM (Every Other Minute) Do 3 Reps

Then Do:

Power Snatch 1.1.1. X 3 2-3 Mins
( . ) Denotes a 10 Sec Pause Between Reps

WOD: For Time:

20 Overhead Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Front Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Back Squats (95/65)
15 Shoulder to Overhead (95/65)

Who knew that ladder drills would make my gluts and a few other muscles burn so badly? I certainly did not. Wow!! The next time I watch my son and his team mates complete rounds of ladder drills, I’m going to cheer something fierce.

I completed the WOD reps with 45 pounds, which was a struggle and down right uncomfortable. To develop strength, the struggle and the discomfort is necessary.  Sometimes when my muscles are shaking and puddles of sweat are beneath me on the floor I have to remind myself of my personal goals.

The most difficult and uncomfortable exercise for me today was by far the overhead squat.  Don’t get me wrong, the power snatches weren’t cake either, but the overhead squats require good core strength and solid form. About half-way into my squat, I struggled to keep the chest up, and the back straight, all while trying to push my butt out. Maybe I should have used less weight; I’m not sure, but to perfect my form, I will practice with my 25 pound bar at home.

I smile a lot when I work out. Actually, I smile a lot period. Today was not the first time that the instructor either told me or asked why I was smiling. LOL! I might be smiling outside, but that obnoxious filthy mouth inner voice is saying stuff like, “Come on! Get your ass movin!” “Don’t F’N punk out!” That sweet voice says other crazy ish, but you get the point. The inner voice, who bitches like a military drill instructor is encouraging and motivates me to push myself harder.

Yáll keep it movin!