Challenge Yourself To See Change

“If it doesn’t challenge you, it doesn’t change you.

-Fred Devito

8-26-2013  WOD

Warm Up:     200M Run – Burpee Broad Jump – Charlie’s Angels – Inch Worm

Mobility:        5 Minutes

SWOD:   Work Up To Heavy Power Clean & Push Jerk in 10 Min Floor Press 8, 6, 4, 2 – 1 Min Rest In Between

WOD:

OTM For 20 Min Alternate Between

Min 1= 2 Power Clean & 1 Push Jerk

Min 2 = 2 Ring Handstand Push ups or

4 Handstand Push ups or Elevated Push ups

Min 3 = 10 Back Squat @ BW 60% 1RM

1 Wall-walk or (5 Bear Crawls)

Repeat WOD

9 Back Squat, 1 Wall Walk, 8 Back Squat, etc…


Okay so I opted for the Elevated push ups and will eventually work may way up to handstand push ups.  Last week I worked on the HS push ups…. but must develop more strength to complete the move.  I have faith that I will get there.  After all, my wall walks are getting better.   Today was my first time doing the floor press.   I’m thrilled!  While I have a bar and weights at home, I haven’t done the press at home because I don’t have a stand.  I learned the proper technique, so I’m excited that I can practice outside of the gym.

After having resting my muscles for two days, I felt stronger today.  I know that as the week goes on, I’ll have to push myself harder, but I’m getting five days in again this week.  Next week I return to work and my workouts will move from mornings to afternoons.  OMG!  I’m not liking this at all, but the reality is I work for a living and it’s time to get back to business.   Mentally I’m preparing myself and already have a new schedule worked out.   How does the saying go?  Something like,   “…failure to plan, is planning to fail…”  You get the point.

I will miss the last few weeks of taking Tailor to the gym each morning.  At a young age, he is developing an understanding of the importance of nutrition and fitness.  His small frame is lean, but he is strong.  This morning I shot this video of him scaling the rope the way I’d like to.  LOL!  His treat for waiting patiently is a few minutes to do a few rounds of pull ups and rope climbing.  Oh boy!  We’ve got another beast in the family!  Love it!

TTYL

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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


A WOD And Then some!

“Wake up with DETERMINATION,

Go to bed with SATISFACTION.”  – Unknown via Pinterest

Today’s WOD

Warm up:

4 Min of Partner Assist Handstand Hold
4 Mins Practice Double Unders

2 Rounds Partner Rowing 1 Min While Partner Planks

Mobility:   6 Minutes

WOD:

2 Rounds for Time: Ring Muscle Ups* OR 20 Pull ups + 20 Ring Dips
20 Pistols (10 L/R) or 50 Air Squats

Then Do:

10 Min AMRAP of 200 M Run
15 Box Jumps (30/24)

*I don’t have the strength to do Muscle Ups….yet, so I did pull ups & ring dips (both with the assistance of a band).  Initially I was hesitant performing the box jumps on the 24 inch box because my shins are still healing from last week’s slip.  With encouragement– actually it was more like a direct order from the instructor I “man-upped” and completed my rounds on the 24″.   Whew, no slip ups!

Although I’ve completed more challenging WOD’s, I was still fatigued when I finished.  Tomorrow’s WOD might be one to contend with.

Immediately after the class, hubby and I made a few stops to get supplies to begin painting Tailor’s room.  Once we got home, I ate a quick snack (a Gala apple & some cashews) and started priming the wall.  The primer needed one hour to dry.

During the hour wait, an intense urge of wanting to run returned.  I wanted to run yesterday, but the day got away from me and I ran out of time.  Mentally I went back and forth. Should I or shouldn’t I?  Hubby said, “just go run, you know you want to!”

That’s all I needed, so I ran. My sore hip is healing and I don’t want to push it, so I planned to run 3 easy miles.  Well… it felt darn good to be out there, I ran longer. Lol!  Trying to put how I felt into words is difficult.  As I listened to my favorite play list, I laughed and enjoyed every step. My run was heavenly!!

While cooling off and walking up the driveway, I looked at my stats and fell out laughing in amazement. This is what I saw:

 

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During my run, I didn’t feel like I was running hard, I got into a nice rhythm and ran at a comfortable pace.  There is no doubt that I am seeing the wonderful benefits of CrossFit.   Even though I haven’t ran much in the past two-months, my pace and splits continue to improve.  I am over-joyed!

TTYL!