The Right Order: Massage First, CrossFit Second

WOD:  Heavy Fran

21-15 – 9 (15 Min Cap)
Thrusters (135/95)

Rest 3 Minutes

5 Rounds of

OTM1: 3 Reps Back Squat (light/medium)
OTM2: 20 DU’S or 10 Box Jumps (24/20)

Two and a half hours before class, I enjoyed a relaxing full body massage. Lying on the massage table as the therapist stoked my fatigued muscles, I wondered if I would make it back to LivingWell for the 5:30 CrossFit class. I adore the place! Small and intimate, friendly, professional, and staffed with all the right services to meet an athlete’s needs.

I left LivingWell at 4 p.m. Although my day started with less than five hours of sleep, I returned for the 5:30 p.m. class feeling rejuvenated and refreshed. The massage did wonders for my body.

Thrusters are not at the top of my favorite list, but today, I kicked them out with 55 pounds.  I did thrusters last week with the same amount of weight, but my form today was better.

Form first… weight second…that’s my rule!

I completed my five rounds of back squats with 95 pounds.  My friend T. said that the weight was light and I could do more. LOL!  Next time my friend, I’ll push harder.

The class was packed but, true to form, the group was fun and encouraging.  Am so glad I made it tonight.  Awesome!

Sweet dreams!

Friday’s WOD


Warm UP:

3 Rounds of 8 Box Step Ups
12 Band Lat Activation (stiff arm pulling from extended to waist)

Mobility: 7 Minutes


Weighted Pull Ups/Strict Pull Ups: 5, 5 AMRAP
2 min Rest In Between, After 15 Fast Air Squats


3 Rounds For Time:

10 Deadlifts (275/185)
15 Groblet Squats (70/44)
10 HSPU (I did pikes off the box)

TGIF!   Today marks the end of my second week of the fall hustling schedule.   Here’s a sample

4:45 a.m. – Roll out of bed
6:45 a.m. – Drive Tailor to school (20-30 min away)
7:15 a.m. – Arrive in parking lot & wait for a “before care” staff member (school doesn’t    official open until 7:30 a.m., but they try to arrive as early as they can)
7:30 a.m. – Race to work (20 minutes)
2:40 p.m. – Work day ends. Drive to pick up Tailor from school
3:00 p.m. – Arrive at Tailor’s school (Get in and out of the building as fast as possible)
3:10 p.m.- Depart for CrossFit (20 Minutes)
3:30 p.m. Arrive at CrossFit
4:30 p.m. Leave CF for home
4:50 p.m. Arrive at home – shower – eat (leftovers)
5:30 p.m. – Leave for Tailor’s football practice (three days a week)
5:45 p.m. – Arrive at football field. Sit on sidelines. Watch practice and try to write
8- 8:15 p.m. – Depart field for home
8:30 p.m. – Arrive home-pack tomorrow’s lunch; pack workout gear; unwind….. and prepare to do it all over again the next day.

LOL!  Yes, I’m serious; this is real!  There are days when hubby takes our son to school. But still the schedule is tight.  Before my son’s football games on the weekend, I spend a lot of time in the kitchen cooking for the week.  The preparation ensures that I eat healthy throughout the week.

Remember, planning ahead is the key.  If you don’t plan your meals, you will find yourself eating unhealthy foods, loaded with sugar, sodium, and all kinds of unnatural ingredients.

When Friday rolls around, I’m happy and exhausted!

Before my 4:30 p.m. CrossFit class today, I had a full body massage.

The masseur worked through my tight muscles as though a magnifying glass exposed each tissue that needed attention.

As I relaxed on the table, slowly and methodically, the tension escaped my body. The ultimate relaxation…at least for me.  I need to make this experience a Friday afternoon ritual.

I wondered how my body would do at CrossFit after an hour of complete relaxation.  Would my muscles tighten up again?  Would I be motivated enough to push myself harder when needed?

Surprisingly I did very well.  I was relaxed and ready for the challenge. I challenged myself with the pull- ups and used the blue bands.  The third round of pull-ups called for AMRAP (as many reps as possible). I did 9 straight pull ups and was quite pleased.

On to the WOD.  I performed the deadlifts with 108 lbs.  However, after round two of deadlifts, I realized I could have gone heavier, but I kept going.

I am now curious about my maximum ability… (as I eagerly rub my hands together). LOL!!

Call me crazy, but after this work out, I would have enjoyed a 5-6 mile run.  Maybe it was the massage.  Perhaps I am just getting strong.  Either way, I feel great.  I hope that my new Asics Gel Nimbus arrive in the mail tomorrow.  I’m feeling a run on Sunday.  Particularly the Ocean City bridge that I walked last week.  OMG, I’m smiling just thinking about it.  Cross your fingers please!

Sweet Dreams!