Tuesday’s WOD

The “big storm” forecasted for the Jersey Shore today was a bust.  By six this morning, the school closing list was longer than I cared to read.  My district was not on the list because they opted for an early dismissal at 12:15 p.m.  By three this afternoon, the roads in my area were wet, but were not impacted by the snow.

By noon I planned to drive straight home and take a much-needed siesta.  Now ask me if I took my nap?  No!  Instead I went to CrossFit.  I know.  How the heck did I go from sleeping to an doing an intense workout?  Well for the past two weeks, I have worked out hard in the gym, but missed CrossFit.

While I prepped my steel oats in a crock pot, I dreamt of sleeping knotted up on the sofa under a soft throw blanket.  Then my friend nudged me with a text, “Are you going to CrossFit?”  It has been a few weeks since we’ve taken a class together.  I floundered for a minute or two, then I realized that I should go, so I agreed to the 3:30 p.m.

Today’s WOD

Warm up:

3 rounds
10 kb swings
10 push ups
10 jump tucks

Mobility: 7 min

SWOD:

8 min EMOM – 2 cleans, go up as needed

WOD:  “Roy”

5 rounds
15 deads 225/155
20 box jumps 24 inch/20 inch
25 pull ups

25 min cap

November 11, 2013, I dead lifted 75 pounds (25-15-9) in CrossFit.  Wow! What a difference a month makes.  I did five rounds at 125!  Woot! Woot!

I started my pull ups with a medium-sized blue band, but quickly abandoned it for a green band.  It felt good to be back in class; I missed the rush.

Anyways, I didn’t think I would finish the WOD within the 25 min cap, but darn if I didn’t come close!  Thanks to a coach who pushed me through round four, I only fell short of completing round 5 by 13 pull ups!   Kudos to Lisa; she is good at pushing hard.

The mind is so powerful!  The ability to control our mind is rooted within us.  Yet, if we are not careful, we can easily fall victim to negative thoughts, which can sabotage our ability to succeed.

I “thought” I was too sleepy to do anything, but I was wrong.  After CrossFit, I felt energized.  I’m so glad that my friend texted me.

Training for next year’s figure competition is going well.  I am amazed at my progress and the subtle changes in my body.  Within the week, I will post pictures.  For now, I must get me some Zzzzz.

Sweet dreams!


Painful But Bitter Sweet

Warm Up:
Round1
12 jumping jacks
Spiderman lunge
5 burpees

12 jumping jacks
inch worm
5 burpees

12 jumping jacks
Charlie angels
5 burpees

Mobility: 7 min

SWOD:
8 min EMOM
2 Clean and Jerk (add weight when needed)

WOD:
10-1 (Do 10, then 9, 8, 7, etc….)
Push Press 95/75
Burpee Box Jump
T2B (Toes to Bar)

Crashing my shin AGAIN on the box, somewhere around half-way through was frustrating, painful, and BITTER!

Setting a personal best record by completing the Push Press with 75 Pounds was SWEET!

I was on my set of 4’s when the next to last person finished. Completing the PUSH PRESS was the hardest part of the WOD. I told myself if I had to stay for another hour, so be it, “I am going to finish this WOD!”

Seventy-five pounds was so hard, but focusing on my technique and encouragement from classmates helped me finish.  Lord! Thank you for my strong legs and for my determination to not give up. Afterwards I did the math… 10 + 9 + 8…..  equals 55!  Yikes.  I am so glad that “10 – 1”  was written on the board and not 55 reps.  It really is all mental.

The key is to avoid counting yourself out.  At the very moment you want to quit, stop the negative thoughts and coax yourself along.  Be mindful of your personal goals and focus, and tell yourself that you can do it.  It works for me.

My calves are still sore from Monday’s leg workout, so a soothing bubble bath is in order. Look at this shin! LOL!

Sweet dreams!

20131120-194945.jpg


Say WOD?

Slide1

At school today, every time a student or colleague asked, “What’s today’s date?”  I eagerly responded, “11-12-13” and chuckled.  I know– corny! LOL!   Little did I know how much counting I would do later this afternoon.

Gingerly I stroll into CrossFit. I glance to my left to casually read the WOD, hand written on the white board, and stop dead in my tracks. To clarify what I think I just read, I move closer re-read the board.  Mmm… the numbers didn’t change.  Oh my! How on earth am I going to do all that?

“Angie” had been waiting for me all day. What the heck!?  Really??  All in one day?  “Angie” is the WOD (workout of the day)

WOD:   Angie

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

*You cannot move on to the next exercise until you complete 100 of the first exercise and so on.

A green band assisted me with the 100 pull ups.  After that, the WOD was all about my will and my desire to finish.  My classmates moved faster than me, but I focused on my counts, my form, and just finishing the WOD.  I was the last woman standing.  Seriously, as I started my sit ups, they (2 women and 3 men) were finished and had moved on to cooling down and stretching.  Steadily I focused on finishing.

The best way to complete a WOD like this is to break each exercise into sets of 10.  Pause and do 10 more and so on.  It reminds me, of my approach to running long distance. You focus on each step, then each mile and before you know it, you’ve reached your distance goal of 10 miles or whatever your goal is.

I completed the WOD in 25:39!    Until we meet again Angie!


Monday’s WOD

SWOD: 5 rounds of:

OTM (on the minute) 1: 3 Snatch (TNG) @ 75% or Med light + 30 Du’s (double under’s) or 15 Box jumps
OTM (on the minute) 2: Rest
3 mins for transition
4 EMOM (every minute on of 5 back squats @ 80%, Last set do AMRAP (as many reps as possible) score reps
2 mins transition

WOD:
21 – 15 – 9
Deadlifts (225/135) use Snatch grip
HSPU (handstand push ups)

Today was my first day back to work since last Monday.   Family and friends don’t think that I have days when I don’t feel like working out, but I do.  Today was one of those days.   Time seemed to pass in super slow motion.  You know, like the instant replay during a Sunday afternoon pro football game.

Folks don’t realize that days like today, I push myself just to get there.  If you’re committed to a healthy lifestyle or maybe you have a personal goal of some sort, you have no other choice but to push yourself to do what you gotta do.  I set a goal to compete in May.  And although I could not work out with my trainer today, nothing prevented me from squeezing in an hour-long crossFit class.  So as tired as I was, I went to class.  Of course, I felt better afterward, but the long day has finally caught up to me.

Right now, I’m too sleepy to say what I really want to say.  My eyes are watery and runny like I’m watching some sad love story.  On top of that, I’m slowly bopping my head to the grove of Jaheim’s, Appreciation Day CD, which of course, is putting me in a completely different mode.  Ha! ha!

Anyway, I’m a little irked with myself.  Why?  Because I heeded to the instructor’s warning a little too much to be careful with the deadlifts.  I only lifted 75 pounds and in the end, I realized I could have lifted a heavier weight.  I blew through the 21-15-9 deadlifts and handstand push ups, off the 20 Inch box, in less than 6 minutes.  Next time I am going to take the time to figure out my max and work my way from there.

Okay, seriously, after CrossFit, I sat on the sidelines of B’Dazzles’s football practice til 8 p.m.  I’m delirious and have to get some sleep.

Sweet dreams!


Better Than A Cup Of Coffee

image

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!


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.