Friday’s WOD

WOD:  “Helen”

3 Rds of

Run 400m

11 pull ups

21 KBS

Rest 2 mi

SWOD: 5 Rds of:

OTM 1: 3 strict pull ups (+ weight if needed) + 3 burpees

OTM 2: 5 Strict Dips + 6 Box Jumps (24/20)

My body knows when Friday arrives.  Immediately after work and about an hour before CrossFit class, my body needs a 16 oz. dose of caffeine (hazelnut cream and sugar).   I need time for the caffeine to take effect.   I know.  I know.  Eating clean means that I should avoid the cream and the sugar.   I’m working on that.

For now, my compromise is driving around with sandwich bags stuffed with Sugar In The Raw packets in my glove compartment.  Whenever I buy java on the road, I add my sugar.  The Sugar In The Raw is natural unrefined sugar.  Yeah, it’s still sugar, but more natural than the other options.

Although challenging, today’s WOD was refreshing compared to yesterday’s “Halloween Gone Bad,” it still was no picnic.   Completing 5 rounds of strict pull ups with a thinner blue band was super sweet!  Gotta love progress!

B’Dazzle (my son) completed the 400M runs with me, so that was fun.  By the way, “B’Dazzle” is what he insists we call him; before B’Dazzle, he insisted we call him “medium.” He was tired of being called “little man.”   I think, B’Dazzle, has a lot to do with his football game and how quickly he gets into the backfield!  He’s cute!  B’Dazzle did burpees for most of the hour long class.  Kids have so much energy!

He’s excited about fitness and that’s the way it should be with kids.  I set a good example for him and he’s certainly picking up on my lifestyle.  Last week hubby called me to tell me that B’Dazzle ordered a veggie sub over something with meat!  Oh man!  Those kind of choices get my hyped, especially because I wasn’t present.  He is enrolled in the kids CrossFit  and loves the class.

Today when I got home, there was a medium size white envelope on the kitchen counter.  The envelope was addressed to my mom, but had a written note, “For Tanya, love mother.”

Today is not my birthday, so it was a “just because” gift.  Ironically, I just picked up a cool “just because” gift for her.   Mother saw this night-shirt in a catalog and felt it suited me perfectly!  Lol!  We rarely see eye-to-eye on anything, so this gesture is huge!  Thanks mom!

Well it is another late night and it’s definitely time to crash.   Sweet dreams!!

20131101-235042.jpg

This is a t-shirt dress (night gown) that mom brought me today.


No Blurred Lines Here!

Looking at a video of someone performing a wall walk might give you the impression that it’s a relatively easy move to do. Well… It’s not.  The wall walk requires core and upper body strength.

“Holy Cow!”  Was my response after trying it for the first time! Lol! I recall thinking, this is a maneuver that kids should be performing, not a grown ass woman like me.

Wall walks appear in our CrossFit WOD occasionally, but just enough for me to inch my belly button a tad bit closer to the wall each time.

Low and behold, I recently stuck my 40 somethin’ year old belly to the wall!!!!   Hey! Hey! Hey!   You know the tune from Robin Thick’s summer hit, “Blurred Lines.”  Well there ain’t no blurred lines here!!  I did it!

Last week’s WOD included a series of wall walks.  Our instructor, carefully demonstrated the correct technique.  I observed him.  He then asked for volunteers.  A female classmate volunteered.  I closely studied her. I identified with her struggle just to get about a foot from the wall.  The coach complimented her on her effort and recommended that she get as close as possible without compromising form, technique, or safety.  He told us that we’d be performing walk walls in a series of 5-3-1.

He looked at me…. “Wanna try?”  “Sure why not.”

I assume the push up position on the floor and mentally walk through his queues. I take a deep breath and walk my feet up the wall using quick large steps.

Gasping and breathing slowly, I push myself… faster! Faster!  I can hear the coach and others saying, “Keep going!”  I continue to move along and.. what do you know…

Before I know it, I am upright and my damn belly is up against the wall!

I just want to scream like I climbed to the top of a mountain or something!  Before walking down,  I savor the moment and hold the position.  It’s not a dream girl, you finally got up there.  Pinch me!  Lol!

Coming down the wall is like trying to rapidly peddle a bike down a steep hill– It takes control.  Slowly…as slow as I possibly can I walk my feet down the wall to assume the push up position flat on the floor.

I slowly rise.  The instructor says, “Good job!”

My confidence on the day’s WOD shot up 200%!

Here’s the WOD:

400M Run
21 HSPU or 5 wall walks
21 Pull ups

400M Run
15 HSPU or 3 wall walks
15 Pull ups

400 M Run
9 HSPU or 1 wall walks
9 Pull ups

Seriously, whether you workout or not. Recall the feeling of when you accomplished a daunting task that seemed impossible, even though your mission was to make this thing possible, by any means necessary. Awesome feeling right? Yeah, I know. I think I’m addicted to the feeling.

I’ve referenced Henry Ford’s quote before, but he insightful when he said, “whether you think you can, or whether you think you can’t, you’re right.”  I truly believe that all things are possible. Some dreams take longer to carry out. Other dreams require creativity and slight adjustments to come to fruition, but all are worth the painful tears and grimy sweat.


Prepping For My New Challenge

20131015-131106.jpg

Meet Stan!

Life is precious and it is short.  The thought of aging and having to sit and ponder over the  What ifs  in my life just doesn’t sit well with me.

Meet my new best friend, Stan.  I’m embarking on a new personal and physical challenge that will require me to rely heavily on him.

I am terrified, but cannot resist this challenge. My heart races and goose bumps cover my body every time I think about it, but I refuse to run away or hide.  My mind and my heart screams, “Go for it!”  So I am.  Stayed tuned!

Enjoy this beautiful fall day!


Friday’s Flow

Warm Up:     Coaches Choice

Mobility:       8 Min

WOD: TRIO

– 500M Row
– 40 Air Squats
-30 Sit Ups
-20 Push-ups
-10 Pull-ups

500 Meters didn’t seem like much.  Ha! Ha! I was very wrong!  Only after the first round, my legs felt like rubber bands.  As I moved on to the air squats my thighs were on fire! I reminded myself that the burn nets results– I listened to the music, found my rhythm and kept getting them in.

I forgot to record my time on my cell phone, but if I remember correctly, I completed the WOD in 13:36.  This was my best today, but I would like to try this WOD again on a different day–preferably in the morning. I’m certain I can do better.

Overall this was a good ending to a long work week. Next week I’ll return to CrossFit, but look forward to running this weekend.

Sweet dreams!


Tuesday’s WOD

Warm Up:       2 RDS   200m Run, 10 Push Ups, 20 Air Squats, 30 Push Ups

Mobility:         6 MINS

SWOD:            Back Squat:   5 MIN To Find 5 RM Then For 3 MINS   3 Reps Every 30 Secs, Last Set AMRAP

WOD:              OTM 1:   2 Tire Jumps + 2 Tire Flips + 2X Sled Push (Up & Back)

                        OTM 2:    2 Rope Climbs or 12 Chin Ups, 100 M Run

                        OTM3:      OH Lunge 45/25 10 L/10R

Exhausted and wiped out pretty much sums up my post workout mode. Even after the warm up and the stretching, I still felt tight and wanted to take a two-mile run to loosen up.

I think if  I had done this WOD at 9:30 a.m.,  throughout the workout, I would have felt more energized.   Overall I actually enjoyed the workout, especially the Tire Jumps, Tire Flips, and Sled Push.  We did those outside and the cool breeze hitting my face sustained me  enough to move to the next exercise.  

My goal this week is to attend CrossFit at least four (4) days this week; two down, two more to go.  After CrossFit, I watched my son’s football practice from the sidelines.  It was frigid .  I swear it felt like late October or early November.

The cold temps depleted my remaining energy, so I am going to bed now.

Sweet dreams!


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!