Conditions For Success… One Rep At A Time

If you are serious about your goals, drop the conditions.  Go directly to your goal.  Be your goal.

Be your goal! Conditions often disguise strategies for escaping accountability.  Why not just take charge and create the experience you are looking for.

Eric Allenbaugh

By 7:45 this morning, I was well rested and warming up on the treadmill. Coasting along at 3.5 mph I hum and sing along to the music pumping into my ears. Give or take about 15 fellow gym rats ran on the tread, glided on an elliptical, or banged out weights to their maximum ability.

Anticipating today’s work out stirred me. For nearly three months, we’ve yet to repeat a routine, and that’s so cool. The routine is always a surprise–I only know that the routine will be increasingly challenging.

Within 30 minutes, my biceps and triceps “felt like fire running through my veins.”  That’s what my friend and trainer told me my arms would feel like.  She was right!  Some of the sets that flamed my muscles were:

The burning, the aching, and the explosive muscle stinging is necessary for muscle growth.  During the lifting phase of strength training, the muscles tear and are broken down.  Proper nutrition and rest allows the muscles to repair and grow.

Hallelujah!  It’s not easy, but I’m finally meeting my daily calorie goals. I forced this plate of food (dinner) down tonight because I cannot skip a meal.  I’ve gotta eat.

6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach

6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach

The LIVESTRONG application is helpful.

Because of my high metabolism, my daily calorie goal is 2000 - 2400

Because of my high metabolism, my daily calorie goal is 2000 – 2400

I got my hands on some fabric samples for my competition suit.  The vivid colors and the soft fabric are beautiful!  I have no idea what color suit I’ll be wearing, but I do know that it will be bright.  I love bright colors and they look stunning against my dark tanned skin.

fabric

There’s just so much to think about.  I know that schedule wise, I’m on track, but I’m a planner and will not satisfied until all the pieces are in place.

One day at a time and one rep at a time puts me one step closer to my goal.

Enjoy your weekend!


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!