Workout Of The Day

“To the timid soul, nothing is possible.

To the aggressor,

everything is possible.”

John Bach, NBA Coach

Monday, December 16, 2013 –  (8 more shopping days til Christmas)

Warm Up:       3 Rounds – 5 Jump Squats, 10 Push Ups, 10 Air Squats

Mobility: 7 Min

WOD: 21 – 15 – 9

Power Clean (115/75)
Burpee
Rest 2 Min
**REPEAT**
20 Min Cap

SWOD: 5 Min EMOM of

5 Strict Press **Go Up As Needed**

Buyout: Cal Row 2 Min AMRAP
Rest 1 Min

2 Min AMRAP ABMAT Sit Up Wall ball (20/14)

The word “timid” is often and inappropriately associated with females.  Growing up I was surrounded and dominated by males my age and older. One particular cousin made it his business to try— notice the word “try” to show me that boys always win over girls.  Ha! Ha!  Pre-puberty years created an equal playing ground and I also enjoyed the wins.

Only two months separated us in age, but once the teen years arrived, the physical battles became an uphill battle.  In my mind, beating 15-year-old Curt was always possibly.  To win, I physically fought hard and sometimes dirty.   In the back yard, I took the hits, never let him see me cry, bit down and came back fighting with a vengeance.

Today we laugh at the silliness of our competitive spirits, but those early years seasoned me and toughened me well for life.

The WOD today was definitely not for the timid.  LOL!  As with many WOD’s, the door to the mental opportunity to quit is always cracked.   From the start, you’ve gotta slam the door shut.  If not, you’re done.

21 – 15 – 9 Power cleans and burpees were exhausting today.  I tried to make the 20 minute cap, but ran out of time after my last 9 power cleans.  I fell short, by 9 burpees.  But the good?  I did my first 21 at 75 pounds!!!  Heeey!!  I dropped down to 65 pounds for the 15 and 9.  What a different 10 pounds can make!    I am also mindful that I cannot afford injuries while training for the spring’s figure competition.  Better safe than sorry.

Okay, so the 5 minutes of strict press were no joke either.   I completed the first minute with 55 pounds.  I managed to squeeze out 4 on minute two.  When I could not get the bar past my the top of my head without using my legs, I knew I needed to decrease my weight.  There’s no shame in my game.  Respectfully I finished the rounds with 45 pounds.  I’m getting stronger!

I’m finally running out of steam and need to re-energize…   SLEEP!

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!

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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!


To my surprise, a few years ago at a Halloween party, I was encouraged by two incredibly fabulous and inspiring women to compete in a figure competition.   Although fit, I was flattered, but never did I image myself competing on that level, let alone strolling across a stage in a itsy bitty bikini.  I also knew that my time was limited and I couldn’t make the commitment, so I graciously declined.

What is figure competition?  It is a body building competition where women are judged on their physique.  Judges look for muscle symmetry and definition, so intense training and a strict diet are key.

Because I didn’t really know anything about figure competition and the idea piqued my interest, I decided to attend the event as a spectator.

Since then, I’ve been to a couple of competitions.  I was amazed by how these woman, especially the ones over 40 sculpt their bodies to perfection.  I also noticed the absence of black woman on the stage.  Hello!  Where are the sistas at?  Sparse, to say the least!   I was disappointed.

Curiosity led me to YouTube, fitness magazines, and other internet resources.  The pictures and videos posted on Instagram, Facebook, Twitter and other social networks, are jaw dropping.  The more I looked, the more engrossed I became.

My emotions have cultivated from having “a general interest” to an “intense yearning” to discover how I can transform my body into a lean and muscular skeletal work of art.   Yeah!  I said “work of art.”  After all, creating art in any medium requires time, patience, consistency, creativity, attention to detail, and commitment.  The result, as in any piece of work, is amazing!

So officially I am in pursuit to uncover amazing!   Project FitCom14 is underway.  LOL!  For the record, I am TERRIFIED!!!   When I imagine myself strolling across the stage in 4-inch heels and a two-piece swim suit, goose bumps cover my body and my stomach knots up.

Like a jury deliberating for a verdict, I have given careful consideration to this challenge.   What are the pros and cons?  How much time is required?  What are the costs?  How will the training affect my family?  Who will I train with? The list goes on and on.

While I am on a quest to uncover amazing, other factors played a key role in my decision.

  1. Life is precious and short.  I have this need to constantly challenge myself, but ten years ago, I certainly didn’t vision myself partaking in a competition of this nature.   With each accomplishment, a new challenge must lie ahead.  Down the road, I would hate to have to ponder, “What if I had tried?’
  2. Fitness is my lifestyle and my passion; so I always make that part of my “me” time.  Too many women, especially black women, slight themselves of their own interests and of taking good care of the body, mind, and spirit.  Women make sacrifices for their family, but not for their own happiness.  Over time, resentment and regret can seep into our soul and our spirit. I can support my family best by maintaining overall health and wellness.   At my best, I am a better listener, more patient and understanding, and can better deal with the daily challenges in life.
  3. Lead by example.  Recently an unsuspecting phone call from my 24 year-old daughter plastered a huge smile on my face.

Shaina:                 “Mom, what do you eat?

Me:                        “Healthy Food.”

Shaina:                 “I know that, but what kind of food?

Me:                        Laughter!  (This child has lived with me all her life.  She just moved in June.  What the heck was she doing  when I was slaving in the kitchen?)  I shook my head and laughed some more

Our exchange went on for a few minutes because I was trying to figure out why my daughter had a sudden shift and interest in “eating healthy.”  That is definitely not her thing.  Finally she laughed and confessed,

“You’re an inspiration!  OMG!  I saw that picture you posted on Facebook”

I almost fell over!  LOL!  “Oh that!”  She’s NEVER said those words to me before.  I posted a picture of my hair growth progress, but my shoulder drew  more attention than my hair growth.  Here’s the picture.

This pic is supposed to highlight my natural hair growth.  Instead my shoulder attracted the attention!  LOL!

This pic is supposed to highlight my natural hair growth. Instead my shoulder attracted the attention! LOL!

Seriously, I’m so happy that my daughter  is taking an active interest in her health.  If I can inspire, encourage, and help others see value in caring better for themselves and possibly save a life along the way, then my efforts are worthwhile.

So, on September 27, 2013, I made the commitment to compete in my first figure competition. Future posts will include my progress.   Ooooooh!  More goose bumps!!

Read More

Project FitCom14 Is Officially Underway!


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!!

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


Halloween Gone Bad

Seriously, “Halloween Gone Bad” was the name of today’s WOD…

Warm Up

Run 200M + 6 Turkish Get Ups (3L/3R) + 2 Strict T2B (Toes to Bar) or K2E (Knees to Elbows)

Run 200M + 5 Pull-Ups + 10 Push Ups

Run 200M + Practice DU’s (Double Unders) for 2 Min

Mobility 6 Min

WOD:  3 Rounds of 1 Min AMRAP (As many reps as possible) of each + 20 Sec. Transition

Rope Climb or 4 accents (4 accents = 1 rope climb)

HSPU (Handstand Push up) or L – Push Ups

GHD Sit Ups or 15# ABMAT Push Ups

Sled Push (10 MUP/10 back)

DU’s (Double under’s) or Box Jumps (20/12)

Rest 3 Min Then Do

SWOD: 5 Rounds of:

OTM 1 (On the minute):  K2E (Knees To Elbow)

OTM 2 (On the minute):  Supermans

This workout felt like it would never end.   Every time I glanced at the board, there were more to do. Pushing the sled across the parking lot was brutal.  I put my mean face on, got pissed, and pushed that ish across the lot–did I mention my quads (thighs) were on fire!

After CrossFit, I dished out candy to the neighborhood kids.  Now I’m exhausted and can barely see my laptop screen.  I’d love to say more, but I need sleep, so I’m saying Good night to you.

Sweet dreams!