Better Than A Cup Of Coffee

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WOD:  “Titus”

10 Min AMRAP

5 Thrusters (155/115)

5 Burpee Over The Bar  *Score total reps

3 Min Rest/Transition

SWOD:  3 RDS

6 Turkish Get up (3L/3R)

Then Do:  5 RDS:

5 Strict Toes To Bar (3 Sec. up/down)

10 Strict V-Ups (3 Sec. up/down)

Working out at 9:30 a.m. on a weekday morning  was invigorating!  Oh how I miss it!   When the instructor asked for feedback about the WOD, I said that, “it was better than a cup of coffee.”

True, I’m getting stronger, but 115 pound thrusters for the women?  Nope.  I don’t think so!  LOL!!  I worked hard lifting at 75 pounds because I’m still perfecting my form.  I like to remind myself that form is more important than trying to impress others with heavier weights.  In due time, the heavier weights will come.   With a competition six months away, this is not the time for an injury.  My score:  20 (in 10 minutes).

The Turkish Get ups are difficult and require good focus.  I left a puddle of sweat on the floor, but I did them well;  consistently and methodically.  Yay!!  It’s hard to imagine that back in July, I could barely do one Turkish Get up.  That is one of the amazing benefits of CrossFit.  If you stick with it, you will see results.

No matter how hard, you push and push until you think you have nothing left.  Then… push some more!

The Beauty Of Running At The Jersey Shore

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So I finally got the chance to run in my new running sneaks. I was eager to run because I needed to figure out if my hip issue was due to my run down sneaks.   Although I’m having fun doing CrossFit, I still miss my running.  Sniff!  Sniff!  Today would determine if I needed an X-Ray or MRI.

You know what?  It was the sneakers!!!

Shame on me for not keeping up with my mileage! I know better.

The great thing about today’s run?  I know that I can run the Atlantic City Marathon!!!!   I am going to run the half-marathon (13.1 miles).   While I haven’t been training for the Half-Marathon; I am well conditioned and have time to prepare, so I am flying high!

Today’s weather was ideal for runners.  Seriously!  The sun was out; not too hot, but perfect enough to break out into a good sweat.

Oh– there was another reason I was eager to run…  My first time running the Ocean City bridge…. alone!

Although two weeks ago, I walked the bridge with two beautiful women, Nicole and Tara, I needed to run it the first time alone.  I still got nervous as I approached  the bridge.

But I stayed to the left of the walkway, carefully avoiding the right side railing…  It is still scary to me. Eventually I settled in to take in the beauty of the day around me.

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The bridge was steep, but breath-taking. My hamstrings and quads burned like someone lit a match to them, but was worth every step.

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After my run, I walked under the bridge to my car. This was the breath-taking view. I quietly stood, taking in the calm waters, the beautiful bridge, the clear sky, and the fact that I just ran the bridge with an abundance of gratitude in my heart.

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Boaters and jet skiers enjoyed the day as well.

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Another shot from under the bridge. So peaceful as the waters softly crashed against the rocks.

Monday’s Motivation

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“Write your injuries in dust, your benefits in marble.”

Benjamin Franklin

Warm Up:  High Knees, Run 100M, Toy Soldier, Run 100M, Butt Kicks

Mobility: 6 MINS

WOD:   4 RDS – 1 MIN On Each Station 20 Sec Rest/Transition

  • CAL Row
  • Burpees
  • Box Jumps (24/20)
  • Pull Ups
  • KBS (55/35)
  • Run 100 M

*Scoring Every 5 Reps (or 5 CAL Row) is 5 Points

Run = 0 Points

Example:
Athlete Does 9 Burpees = 5 Points
Needs to hit that last burpee to make 10 reps to get additional 5 points

Other than another nasty and painful bump on my shin that I earned from fatigue and carelessness doing the box jumps, the WOD wasn’t too bad.

I didn’t jump high enough, so I scraped my left shin on the box.  Ouch!!  The pain was excruciating!  But I kept going.   I repeatedly whispered out loud to  myself,

“You don’t feel anything!  Keep going! It’s all in your head girl!”

The blaring rock music in the background also help to keep up the momentum.  The music’s base and rhythm would not allow me to stop.

Seriously, mental endurance is as, maybe even more important than physical endurance.  When your body aches and fatigue is in overdrive, only a strong mind with determination will keep you going.

I used a 26 pound Kettle bell, but will use the 35 pound KB next time.  Overall I am pleased with my performance.  My score was 280.

The best part of my day today was when the UPS driver pulled up to the house to deliver my running sneakers.  Happy doesn’t begin to describe my emotions.  I ripped open the box and my face lit up with joy.  Call me crazy, but I wanted to put them on and go for a long run right then.   I couldn’t because I had to tend to my son.  Y’all non-runners, just don’t understand.  LOL!

Ascis Gel Nimbus 15 - Titanium/Hot Pink/Mint

Ascis Gel Nimbus 15 – Titanium/Hot Pink/Mint

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These are the some of the chicken breast and pork loin that I marinated yesterday. After CrossFit and dinner, I tossed them on the grill. Yummy!

These are the some of the chicken breast and pork loin that I marinated yesterday. After CrossFit and dinner today, I tossed them on the grill. Yummy!

The sadness in today is the shooting at the Washington Navel Base this morning.  My thoughts and prayers are with the families, friends, and colleagues of those who were killed today.  So Sad!

TTYL

What Is Acceptable?

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crawling

I found this wonderful image on Pinterest and I just had to share it with you!

8-30-13 Workout Of The Day

SWOD: 8 Minutes to build to first set of the following:
 SDLHP 3, 3, 3 @ Med to heavy weight
WOD: For Time:
 20 Back Squats
 30 Chest 2 Bar Pull Ups
 40 Burpees

Spent!  Wiped Out!   Sore!  Today was day 5 of CrossFit for me.  Why? Because I could so I did.  LOL!  I contemplated not going today, but my friend Tee wanted to go.  We did the 8:30 a.m. class because I had back-to-school shopping to do. Nope! Not what you think. The shopping was for mommy dearest and I had a blast.

Let me back up for minute.  You must know by now that I live for an intense workout.  Since I return to my regular grind next week, I just had to get my last morning session in and that is the real reason why I pushed myself to go today.

My friend Tee pushes me to go harder.  While doing SDLHP (Sumo-Deadlift-High-Pull) I know.. .what the heck is that?  I said the same thing when I looked at the board.  While writing this post, I couldn’t remember what the acronym  meant, so I had to look it up.

Anyway, Tee pushed me on the SDLHP’s.  I thought my max was 55 pounds, but she pushed me to 77!  Do I feel it now?   Yeees!  Her new name is “Sarge” because she ORDERS me to put more weights on, she never asks my opinion.

This is why it helps to have a dedicated partner and friend to workout with.  I push her when we run, and she pushes me at CrossFit.  If you don’t have a partner, find one; it will make a huge difference in your daily routine, especially on the days when you don’t feel like working out.

Okay it is  late, I’m tired and must get some sleep.  It’s a holiday weekend and I plan to rest.

Enjoy your weekend!