Thursday’s WOD

I learned patience, perseverance, and dedication. Now I really know myself, and I know my voice. It’s a voice of pain and victory.

Anthony Hamilton


 

September 5, 2013 WOD

Warm Up: 400M Run
Mobility: 6 Mins


SWOD:
5 Min EMOM of Clean Complex

Power Clean (BK) + Squat Clean (Hip) + Squat Clean (Hang) + Squat Clean (BK) – *Empty Bar or PVC

5 MIN To Warm To (Correct Weight)
OTM For 12 Min – 1 Clean + Jerk + Burpees At Smooth Pace Until 30 Sec Mark


WOD:
3 Rounds of (Hell)* – These are my words

10 Burpees
200 M Run
20 Squat Clean @ 95/65 RX Int. 75/55
10 Burpees OVER the bar

Rest 3 Min
(20 Min Cap)

 

There is something to be said about perseverance!  Anyone who does CrossFit, if they are honest, will tell you that some days you want to quit the WOD.  But the beast within you pushes you to keep going.

You pause.

You grunt.

You Curse.

Then you go back to the WOD.  Today was one of those days.  Call me crazy, but I loved every minute of it!!  LOL!

I gotta go.  Tomorrow morning I have to get up at 5 a.m.  I should have already be asleep, but I had to post this.

TTYL.

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What Is Acceptable?

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!


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.

TTYL


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

http://www.crossfit.com/cf-info/what-is-crossfit.html

http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/

http://health.howstuffworks.com/wellness/diet-fitness/information/crossfit.htm

http://www.eatcleandiet.com/what_is_the_eat-clean_diet.aspx#.Ufh7dhz3IrM

Thanks for visiting!