Friday’s Flow

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Warm Up:     Coaches Choice

Mobility:       8 Min

WOD: TRIO

– 500M Row
– 40 Air Squats
-30 Sit Ups
-20 Push-ups
-10 Pull-ups

500 Meters didn’t seem like much.  Ha! Ha! I was very wrong!  Only after the first round, my legs felt like rubber bands.  As I moved on to the air squats my thighs were on fire! I reminded myself that the burn nets results– I listened to the music, found my rhythm and kept getting them in.

I forgot to record my time on my cell phone, but if I remember correctly, I completed the WOD in 13:36.  This was my best today, but I would like to try this WOD again on a different day–preferably in the morning. I’m certain I can do better.

Overall this was a good ending to a long work week. Next week I’ll return to CrossFit, but look forward to running this weekend.

Sweet dreams!

Challenge Yourself To See Change

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“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

WOD:

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!



TTYL

		          

        



							

  

    
        
    

      
Thursday’s WOD
    

    
        

      

                                
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fitness quote


This was my 9:30 am working out this morning:


WOD (Workout of the Day)


Warm Up:         Coaches Choice


Mobility:            8 Minutes


SWOD:               Back Squat 77% 5 Reps For 5 Min EMOM (Every Minute on the Minute)


 2 Min Rest


 1 Snatch Grip DL + 1 Power Snatch +


 1 Hang Squat Snatch OTM For 15 Mins


 *Adjust weight as needed


WOD:                 6 Min  AMRAP (As Many Reps/Rounds As Possible):


18 Wall balls 14 lbs


14 KB (Kettle Balls) 26 lbs


10 Burpees


I am a runner!  As a freshman in high school, I started running.  With the exception of recovering from injuries, over the past 30+ years, I never stopped feeding my addiction to the endorphin rush (runners high).


Running keeps me fit.  I feel jubilant when I run.  When I run I know I can do anything.  So last summer my friend Tee urged me to try CrossFit with her. Thanks so much Tee for the invite!!


Since July 2012, CrossFit is becoming somewhat of an addiction to me.  I go five days a week and love every minute of it!!




During the summer, I typically run between seven and ten miles,  five or six days a week!  Over time, I think CrossFit could surpass my running fixation.




Lol!  I never thought this was possible.


CrossFit challenges me every day, but much different from running. It is the perfect combination of cardio and strength training and provides me with the opportunity to achieve optimum fitness.  Last year, I was amazed at how much CF improved my running.  I ran faster and longer and improved my times.


The terminology of CF is my first challenge.  I walk in the door, look at the posted WOD and feel like a dummy because I don’t know what I read.  I am getting better, but still have a ways to go.


Second:  figuring out what the workout of the day (WOD) is.  Some days I ask for translation.  Other days I just wait for instructions.


Then it’s figuring out the weight measurements, so I know exactly how much I’m lifting.


Next I try to perfect my form and finally pushing through the warm ups, mobility, and finally getting busy with the actual WOD.  Some days bring on fatigue before I even start the work out. Ha! Ha!


The rest of the workout involves and requires resilience, determination, balls–yes, I said that, will, and belief in yourself.


If you want or need to get fit, I encourage you to first, see your doctor, then register for a Crossfit class near you.  In CF, you will find diversity.  Young, old, older, men and women of all shapes and sizes.  You don’t have to be fit to take CF.  I repeat, you don’t have to be fit to take CF.


A combination of three classes per week and a balanced diet will give you amazing results.   To help you out, I’ve posted a few interesting and informative links.


Your body is the only body you have, cherish it!


Further Reading


http://www.crossfit.com/cf-info/what-is-crossfit.html


http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/


http://health.howstuffworks.com/wellness/diet-fitness/information/crossfit.htm


http://www.eatcleandiet.com/what_is_the_eat-clean_diet.aspx#.Ufh7dhz3IrM


Thanks for visiting!