Try And Triumph

I did the 9:30 morning crossFit class today. After warm ups, we started with five minutes of butterfly pull up practice.  I didn’t think much of it because I’m accustomed to meeting the bar half way only to fail without a band.

As usually, I say, what the heck and I give it a try with a lot of UMPH….

try

Image courtesy of POPSUGAR Fitness on Pinterest

Instead of using a box to reach up to the high bar, I jumped up to grab the bar and immediately started my Kipping practice.  Focusing on the movement I practice moving the hips forward, then backward.

Guess what?  After a dose of inspiration (watching fellow crossFit chicks knock out several butter fly pull ups), I gave an extra umph…

Whatta you know….

My chin touched the bar!!!!!

Oooooh…my….gosh!!  High fives and cartwheels are in order!  Who knew that the kipping would get me up there?  Lol!!  Everyone but me.  🙂

The rest of the SWOD was:

3 strict, 3 butterfly, 3 c2b (chest to bar)

With the assistance of green ban, I completed the 5 rounds above.

Moving on to today’s WOD.

WOD:

15-12-9-6-3

Hang Snatch 95/65  75/55   65/45

OHS (Overhead Squat) 95/65   75/55    65/45

Ring Dips

My first 15 hang snatches, I did with 55 pounds; however, by the count of 10, I began to compromise my form, so I removed the weight and used only the 35 pound bar. My form improved so I completed the WOD without using weights.

Also, I knew that I would struggle with the OHS lifting 55 pounds, so I did it the safe and most effective way.

I completed the ring dips with the assistance of a band but that didn’t stop the sweat from rolling.  As I moved from station to station, the volume of sweat intensified.  Hair, clothes, sneaks, and the floor; all soaked.   I feel disgusting but love the sweat pouring from my body.  Sick right?  You’ve gotta love working out to appreciate these moments.

Yes, there was a buy out, which was all ab work.  Sorry, I can only remember the name of one: abmat sit ups.  We did two rounds of 25 reps of three different ab exercises.  My abs were on fire the entire time.

Every day that I awake to see the sun shine, breath in fresh air, move about freely on my own, and spend time with my family is really a good day.  Successfully performing my first butterfly pull up made the day especially good.

I’m here to say, don’t give up and keep it movin’!  🙂

 

Friday’s WOD

 

Obsession, commitment or both?  Just wondering.

Obsession, commitment or both? Just wondering.

Daniel

50 Pull-ups
400 meter run
21 Thrusters 95/65
800 meter run
21 Thrusters 95/65
400 meter run
50 Pull-ups

Refreshing! Now that I am on my summer break, I get to do the morning WOD’s.

With 15 minutes to spare, I dropped B’Dazzle off at camp at 8.15 a.m and made it to the 8:30 a.m. CrossFit class.

The morning clouds were disappointing because hubby and I had plans to hit the beach. Surprisingly the sun appeared about half way through the WOD and I became more energized.

My thrusters are getting better. I completed the thrusters lifting 55 pounds, focusing on form. I did well and broke them down into sets of 10.

Pull-ups were deadly!! I rotated between the blue and green bands but was disappointed that I did not complete more with the blue band. I finished and that’s what matters.

After completing the workout, I left the floor to retrieve my belongings and to cool down. Someone yelled,

“You missed the buyout!”

Oh wow! I had no idea. Silly me. Quickly I picked up a kettlebell and began my sit-ups, Russian twists and two other grueling ab exercises. I finished half way before a group picture and the start of the next class.

20140627-153425-56065303.jpg

Today’s WOD was the perfect start to a summer weekend.

What’s next? What else but the beach at the Jersey Shore.

First beach day of summer 2014; Ocean City, NJ

First beach day of summer 2014; Ocean City, NJ

Cooling it with hubby under the umbrella.  Summer 2014

Cooling it with hubby under the umbrella. Summer 2014

Happy Friday and enjoy your weekend.

 

Tuesday’s WOD

Row 1000 M

40 Back Squats (135/115) (95/75)

30 Pull Ups

20 T2B (Toes to bar)

Rest 4 Mins

Buy Out

Prowler push (Modified due to class size)

25 pounds on sled 20 yard shuttle (10 up/10 back)
Rest as needed between each shuttle.


OMG!!  I actually did T2B (toes to bar) today!!  I was so darn excited that I actually did them that I lost count.

One second I’m gripping and dangling from the bar.  The next second, I look up and my toes are touching the bar!  Holy cow!

Whoop!  Whoop!  Hey! Hey! Hey! At that very moment, I felt like doing a happy dance, but you don’t stop in the middle of a WOD to celebrate.  Progress is a beautiful thing.

T2B require core strength, something I lacked before hitting the gym.  Thanks to seven months of intense training, I whipped my feet up with no problem… not without pausing in between, but gone are the days of knees to chest and elbows are gone.  Yippie!

The 75 lb. back squats were too light. Surprise! Surprise! I stepped away from the bar with the weight on my back expecting a challenge. Nope! I knocked out 4 sets of 10’s with no problems.  Next time, I need to try at least 95 and go from there.

The most challenging part of the WOD was the prowler push.  I didn’t mind the bright sun outside, but by hamstrings were on fire!!  By the time I was into the second 20 yards, I realized I would have to dig deep to complete the 10.

It is great to be back.  Don’t get me wrong, I know that I’m going to be sore tomorrow, but I got such a high from today’s WOD!!  Endorphins, I love you!

I’m taking off tomorrow, but plan to do back in the gym on Thursday and will figure out the rest of the week as I go along.

Until next time!

Smooches and sweet dreams!

Saturday’s WOD

The CrossFit games are going on strong and so am I.

I see that the 14.3 was a beast!  While I am missing out on this round of the games, there will be others.

It has been nearly two weeks since completing my last WOD, so I was highly motivated to get to this morning’s class.

WOD: 5 Rds @ high effort:

250m Row
10 Thruster (75/55)
10 Pull Ups (24/20)
10 burpees
* mix order of movements each Rds

Stronger… I definitely am!  I did the thrusters at 55 pounds. There was a time, when the bar was the only option.

Not to get side-tracked, but speaking of options. The alternative to CrossFit this morning was a flapjack breakfast fundraiser at Applebee’s for B’Dazzle’s school.  Now don’t get me wrong, I support my son’s school 200%, but clearly, I would have been down right miserable picking over a plate loaded up with scrambled eggs while visions of burpees danced in my head!  Thankfully, hubby took him and his friend.

Anyhow, that’s the beauty of strength training and CrossFit.  Maintaining consistency with a healthy nutrition plan will produce amazing results. Your physic, performance/strength, attitude, and confidence all increases. That’s better than any drug!

Five rounds of pull-ups, nets 50. 45 of my pull-ups were using a thin blue ban.  So tell me why chicken-head, that’d be me, downgrade to a green band for the last 5 pull-ups?  I’ll tell you why.  I was tired, which is a BS excuse, but in retrospect, I got caught up in the time trap. Rarely does that happen to me, but it did today. I wanted to finish the WOD, so I slid over to the green band.

There is a solution though.  Next time, I won’t bring a “just in case” second band.  If I only have one on hand, no other option will exist and that’s what I’ll have to work with.  Clearly if I can complete 45, 50 is a done deal. So what if it takes me longer!  Next time! SMH!

Surprisingly, the temps were mild at 8 o’clock this morning, so I opted for the 250 meter run instead of the row.  Any excuse to run!

Happy Saturday and enjoy the weekend!

~ Keep it movin’!

Wednesday’s WOD

Warm Up:  3 RDS of

50 DU’s (Double Under’s)/100 Singles

10 Push Ups

15 Sit Ups

Mobility:  7 MIN

SWOD:  10 MIN EMOM

5-10 Pull UPS + 10 Air Squats

WOD:    10 RDS

Row 40 SEC     *10 SEC Transition

Hollow Rocks/Sit Ups 40 SEC

These days, any day that I can do a CrossFit class is an added bonus. When I normally take  CrossFit classes several days a week, I usually schlep into the 3:30 class wishing I’d stopped by Wawa for a 12 ounce cup of Joe, but not today.  I was ready for whatever was in store for me.

No weight lifting was included in today’s WOD.  On the white board, the WOD looked easy. Ha! Ha!  I know better!  The coach’s instructions were:

“If you use bands for your pull up’s, challenge yourself by using a thinner band.”

I did just that. The first minute, I knocked out 10 pull ups, the second minute 9, the remaining eight minutes, I literally squeezed out four or five for each minute and I used a thin blue band. I’m happy!

I’ve missed rowing terribly, so when I sat down on the equipment, I could have stayed there for the rest of the WOD.

The greatest challenge for me? Hollow Rocks!  Hollow Rocks!  They were horrible.  I tried to conquer the Hollow Rocks, but today they got the best of me.  Lol!  Next time HR’s!!

Ten minutes from now, the 11:00 O’Clock news will be on. I’m exhausted.  If we get the snow and ice forecasted, I could get the chance to sleep in late tomorrow.  But I can’t be certain now so I’m going to sleep. When the alarm clock goes off at 4:40 a.m., I’d like to be some what coherent.

Good Night!

Saturday’s WOD

Image courtesy of google images

Image courtesy of google images

WOD

Warm Up: 3 Rounds

200M Run + 1 Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)

Mobility: 7 Minutes

SWOD: Romanian Dead Lifts @ 40 x 1
4-6 Reps x 3 Sets

WOD: For Time

1000M Row

50 KBS (53/35) (44/20)

30 Burpees

This was the first Saturday morning CrossFit class that I’ve done in a while, so I was excited. So who gets excited about a WOD? Me!

Sometimes the WOD is posted on the LivingWell’s CrossFit website, but I wanted to be surprised today, so I didn’t take a peak.

CrossFitters had the option of WOD A or B. WOD B included muscle ups… I’m not ready for those, so I knew the alternative was for me.

Around 800 meters of rowing, my hamstrings started to burn to the tune of P’Diddy, singing….  “Hello Good morning… ”  Music is great motivation during a workout. A funky beat makes me wanna dance so I keep it moving.

Thanks to my friend and trainer, my kettle bell swings (26 lbs.)  are getting better. Yesterday, I did a better job of controlling the KB.  When I brought the KB down between my legs, I remembered to keep it steady and prevent it from swinging and rocking back and forth. As a result, my arms were on fire!

Oh wait, something else noteworthy– In the warm ups, I did the three rounds of five pull ups with a skinny blue band…. non stop!! At one point, I had to double-check because I was surprised that it was “me” doing them. Training for this competition is undoubtedly making me stronger.  How exciting!

Somehow I misread the count on the number of burpees… a fellow crossFitter walks up to me, “I think you’re doing too many! What number are you on?” Umm… 46.. “We were only supposed to do 30.”

LOL!! Darn! No wonder everyone else was finished! It’s all good though, At least I know I can kick 30 out with no problem.  I’m just happy that I could take CrossFit today.

Today is rest day and… the Superbowl of course. I’ve read in other blogs about cheat days. But it’s kind of weird, but I haven’t had the urge to cheat since the New Year. Hot wings, chili, chips, etc… will be a good test today.  I am ready though, because I will have healthy alternatives with me.

Regardless, I’ll enjoy today’s game and hope that you do too. It doesn’t matter who wins, I just hope that it’s a good game (no blow out), and that the commercials and halftime are entertaining. There’s nothing better than laughing at the crazy Superbowl commercials.

Have a great day and enjoy the game!