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


Today’s WOD

“Whether you think you can, or you think you can’t–you’re right.” 

         -Henry Ford

Warm Up:     Coaches Choice (Which involved 600M of running & more)

Mobility:       6 Min

WOD:             “Row Gone Really Bad”

7 RDS   1 Min AMRAP of Each:

Cal Row + Air Squats 1 Min Rest In Between Each Round

Then Do:

50 DU’s or Jump Tucks
12 Push Press (75/55)
50 ABMAT Sit Ups
40 DU’s or Jump Tucks
15 Push Press (75/55)
30 DU’s or Jump Tucks
9 Push Press (75/55)
30 ABMAT Sit Ups

If you stick with CrossFit long enough, you will make discoveries about yourself.  When hubby texted me the WOD this morning, I didn’t know if I should thank him or fuss. Why? Because I had all day to think about my afternoon challenge.

I looked at the WOD and fell out laughing.  I sat at my desk and loudly repeated, “Really?  OMG!  Really?” and continued laughing aloud.  My colleague in the next office must have thought I lost my mind, but I wasn’t ready for this one.

As confident as I am about my abilities, even I had doubts about this WOD.  We all tend to do this at one time or another, which is so bad.  We mentally count ourselves out before we even give it a try.

As I mentally prepped for the afternoon, I knew one fact…  I needed to drink some coffee before this WOD.  Yeah, I know… this wasn’t the best option, but at 2:45 p.m., I saw no other options.

The coffee helped… the caffeine kicked in just in time for the 7 rounds of rowing and air squats.

I focused.

I breathed.

I finished!!!!!

Sweet Dreams.


Are You Stuck Below Your Potential?

“You have to set the goals that are almost out of reach.
If you set a goal that is attainable without much work or thought,
You are stuck with something below your true talent and potential.”     –Steve Garvey

Workout Of The Day
Warm UP:  Coaches Choice
SWOD:
Front Squat 2.2.2. @ 88% of 1 RM
 3 Min Rest/Transition
 10 Min EMOM To Build To 1 Heavy Bear Complex
 (ie:  Clean + Thruster To Back Squat + Thruster = 1)


WOD: 3 RDS All Out:
 5 Power Cleans (Heavy)
 5 Front Squats (Heavy)
 5 Push Press (Heavy)

Reading Steve Garvey’s quote earlier today got me to thinking about my attitude toward weight lifting.   I realize that I’ve handicapped myself by limiting myself.

I will confidently look directly at a set of weights and say, “I can’t lift a certain weight.   When I say that I can’t lift something, my friend Tee, who encouraged me to start CrossFit, stares me down and says, “girl, you can lift that!”  Everyone needs a Tee at the gym.  Thanks girl!

Limiting myself with negative self-talk in the gym is ridiculous because nowhere else in my life do I tell myself that I can’t do something.

My fitness goals are always aligned with running.  Wait.  What I meant to say was, I set goals related to running such as completing a ten-mile event with a personal best time.

However, since I started dedicating more time to CrossFit, my goal is to simply  develop strength.    That’s kind of cheesy and vague but the reality is that the less specific the goal, the less I need to concern myself with the big “F” word– Failure.

Now, I am not the kind of girl who runs from a challenge.  I am the tom-boy who, years ago,  wrestled and boxed my male cousins just to prove that girls COULD beat boys.  LOL!!

I am successful at everything I do– so I need to stop pussy-footin around and set some real fitness goals for myself.   If I continue to avoid setting specific long and short-term fitness goals (other than running), as Garvey suggests, I will be  stuck with something below my true talent and potential.  Clearly being stuck there is unacceptable.  It was meant for me to read this quote today.

Okay so I’m going to put it out there…   I want [scratch that] plan to push my body to the max to become lean… lean as in 10% body fat with defined sculpted muscles in all the right areas  I’ve mentally toyed around with the idea of figure competition….  Hmm…   Now everyone knows!

TTYL!


Struggle But Do Not Quit

 8/22/13 WOD

Warm Up/Mobility:
Snatch Complex
 10 Min AMRAP 1 (Hip) + 1 (Hang) +1 (Below The Knee)+ 1 OH Squat 
 Strict Press From Squat Position
 30 Secs of Squat Therapy (Wide Stance)
 Run 100M + 1 Min of Self Massage (Self Prescribed)
Then Do:

SWOD: OTM For 10 Min Do:
1 Hang Power Snatch + 2 Snatch Balance

WOD:

3 RDS @ 95% Effort
20 Squat Snatch @ 75/45
200M Run
20 Push Press @ 75/45
Rest 3 Min

What can I say… my greatest challenge today was the three rounds of Squat Snatches… I struggled, but I did not quit…. so at the end of the class, I walked out the door drenched in sweat, with fatigued muscles, extremely exhausted, but proudly with my head held high. That is what life is about. Giving it your all without quitting.

Next week marks the end of my summer break. Boooo! Starting week with CrossFit, for the past two months, and getting it in four to five days a week has been a real treat! Yeah, you heard right… “a treat!” Call me crazy– hubby says I’m a beast. Lol! Plain and simple, I love a good physical challenge, so CrossFit is perfect for me.

September marks the start of the school year for my son and I.  It also means a demanding and tight schedule, but I’m excited because my fitness center schedules classes based on the their clients needs, so I will be able to continue with CrossFit during football season.  My workout will move from mornings to afternoons.  My greatest challenge will be food intake before an afternoon CrossFit class, but I’ve already begun working on this and will have it figured out soon.