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


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!


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.


Are You Willing To Experience Discomfort?


Warm Up:  Agility Ladder Drills For 4 Minutes

Mobility:  5 Minutes

SWOD:  8 Min To Warm Up To First Set For Front Squats
Front Squat: EOM (Every Other Minute) Do 3 Reps

Then Do:

Power Snatch 1.1.1. X 3 2-3 Mins
( . ) Denotes a 10 Sec Pause Between Reps

WOD: For Time:

20 Overhead Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Front Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Back Squats (95/65)
15 Shoulder to Overhead (95/65)

Who knew that ladder drills would make my gluts and a few other muscles burn so badly? I certainly did not. Wow!! The next time I watch my son and his team mates complete rounds of ladder drills, I’m going to cheer something fierce.

I completed the WOD reps with 45 pounds, which was a struggle and down right uncomfortable. To develop strength, the struggle and the discomfort is necessary.  Sometimes when my muscles are shaking and puddles of sweat are beneath me on the floor I have to remind myself of my personal goals.

The most difficult and uncomfortable exercise for me today was by far the overhead squat.  Don’t get me wrong, the power snatches weren’t cake either, but the overhead squats require good core strength and solid form. About half-way into my squat, I struggled to keep the chest up, and the back straight, all while trying to push my butt out. Maybe I should have used less weight; I’m not sure, but to perfect my form, I will practice with my 25 pound bar at home.

I smile a lot when I work out. Actually, I smile a lot period. Today was not the first time that the instructor either told me or asked why I was smiling. LOL! I might be smiling outside, but that obnoxious filthy mouth inner voice is saying stuff like, “Come on! Get your ass movin!” “Don’t F’N punk out!” That sweet voice says other crazy ish, but you get the point. The inner voice, who bitches like a military drill instructor is encouraging and motivates me to push myself harder.

Yáll keep it movin!