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


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.

Hump Day Hurdles

8/21/13 WOD
Warm Up:   Run 100M, Toy Soldier, Run 100 M, 20 Push Ups, Run 100 M

SWOD/Mobility: 4 RDS 1 Min AMRAP of HSPU (Hand Stand Push Ups) or        Kipping HSPU Practice Mixed with Scheduled 1 Min Mobility

Then Do:  3 RDS For Time:
3 Turkish Getups
3 Strict Hanging Leg Raises (N/S Legs Straight)
2 Wall Walks
200M Run
WOD: 3 RDS For Time:
35 Wall Balls
25 Toes To Bar
15 Pull Ups

Seriously this was torture!  Last summer was the first time I ever heard of a wall walk, let alone try one.  Today… I DID wall walks!!   Heeeey!!

My two greatest hurdles today were wall Walks and the three rounds of 35 Wall Balls, but neither exercise stopped me.  I pushed… pushed some more… and pushed again until the clock stopped.

I am praying for leg work tomorrow, but will take on whatever challenge that awaits me.


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!


Are You Better Than You Were Yesterday?

Fitness is not about being better than someone else…. It’s about being better than you use to be.”   – Unknown
August 12, 2012 WOD

Warm Up: 200 Meter Run, 20 Air Squats, 40 Jumping Jacks, 20 Push Ups
Mobility: 10 Minute Stretch
SWOD: 5 Rounds
OTM1 - 20 Strict G-Rings Dips
 or Dips off Box
OTM2 - 12 Strict Pull Ups
 or Body Rows
WOD: 4 Rounds of 1 Min. AMRAP of Each
Row for Calories
 RKBS (55/35)

I completed the pull ups assisted by a green band, and I must say, progress is a beautiful thing!   A year ago I could not complete one pull up… even with the assistance of the band.  Keeping in mind that during the 10 month school year (9/2012 – 6/2013),  my workouts (except for running)  were randomly performed at home.

Now, after only two months of 4-5 days a week of CrossFit, I can do 16 assisted pull ups with a green band. Yay!!!!!  Progress is a beautiful thing. I know, I said that already, but this is a major accomplishment for me.  I want to become stronger so, I think I am (cautiously) ready to move up to a blue band.

Moving up a band will mean that I will work harder, but I’m cool with that.  In fitness, you only get stronger by setting new goals and consistently pushing yourself.

My goal is to gain the same level of strength that I have in my legs as in my upper body.  I don’t know if this is realistic, but that’s the plan.  Martial Arts and, mainly running has strengthened my legs very well.  Now it’s time to balance things out with increased upper body strength.

After three days off from CrossFit and no other workouts over the weekend, my start today was sluggish.  As we moved along in the WOD, I warmed up nicely and began to enjoy the workout, especially the row for calories, but definitely not those darn burpees.   Tomorrow is a new day!  I hope you got your workout in today.

Enjoy the day!

Thursday’s WOD

fitness quote

This was my 9:30 am working out this morning:

WOD (Workout of the Day)

Warm Up:         Coaches Choice

Mobility:            8 Minutes

SWOD:               Back Squat 77% 5 Reps For 5 Min EMOM (Every Minute on the Minute)

 2 Min Rest

 1 Snatch Grip DL + 1 Power Snatch +

 1 Hang Squat Snatch OTM For 15 Mins

 *Adjust weight as needed

WOD:                 6 Min  AMRAP (As Many Reps/Rounds As Possible):

18 Wall balls 14 lbs

14 KB (Kettle Balls) 26 lbs

10 Burpees

I am a runner!  As a freshman in high school, I started running.  With the exception of recovering from injuries, over the past 30+ years, I never stopped feeding my addiction to the endorphin rush (runners high).

Running keeps me fit.  I feel jubilant when I run.  When I run I know I can do anything.  So last summer my friend Tee urged me to try CrossFit with her. Thanks so much Tee for the invite!!

Since July 2012, CrossFit is becoming somewhat of an addiction to me.  I go five days a week and love every minute of it!!

During the summer, I typically run between seven and ten miles,  five or six days a week!  Over time, I think CrossFit could surpass my running fixation.

Lol!  I never thought this was possible.

CrossFit challenges me every day, but much different from running. It is the perfect combination of cardio and strength training and provides me with the opportunity to achieve optimum fitness.  Last year, I was amazed at how much CF improved my running.  I ran faster and longer and improved my times.

The terminology of CF is my first challenge.  I walk in the door, look at the posted WOD and feel like a dummy because I don’t know what I read.  I am getting better, but still have a ways to go.

Second:  figuring out what the workout of the day (WOD) is.  Some days I ask for translation.  Other days I just wait for instructions.

Then it’s figuring out the weight measurements, so I know exactly how much I’m lifting.

Next I try to perfect my form and finally pushing through the warm ups, mobility, and finally getting busy with the actual WOD.  Some days bring on fatigue before I even start the work out. Ha! Ha!

The rest of the workout involves and requires resilience, determination, balls–yes, I said that, will, and belief in yourself.

If you want or need to get fit, I encourage you to first, see your doctor, then register for a Crossfit class near you.  In CF, you will find diversity.  Young, old, older, men and women of all shapes and sizes.  You don’t have to be fit to take CF.  I repeat, you don’t have to be fit to take CF.

A combination of three classes per week and a balanced diet will give you amazing results.   To help you out, I’ve posted a few interesting and informative links.

Your body is the only body you have, cherish it!

Further Reading

Thanks for visiting!