What Is Acceptable?


I found this wonderful image on Pinterest and I just had to share it with you!

8-30-13 Workout Of The Day

SWOD: 8 Minutes to build to first set of the following:
 SDLHP 3, 3, 3 @ Med to heavy weight
WOD: For Time:
 20 Back Squats
 30 Chest 2 Bar Pull Ups
 40 Burpees

Spent!  Wiped Out!   Sore!  Today was day 5 of CrossFit for me.  Why? Because I could so I did.  LOL!  I contemplated not going today, but my friend Tee wanted to go.  We did the 8:30 a.m. class because I had back-to-school shopping to do. Nope! Not what you think. The shopping was for mommy dearest and I had a blast.

Let me back up for minute.  You must know by now that I live for an intense workout.  Since I return to my regular grind next week, I just had to get my last morning session in and that is the real reason why I pushed myself to go today.

My friend Tee pushes me to go harder.  While doing SDLHP (Sumo-Deadlift-High-Pull) I know.. .what the heck is that?  I said the same thing when I looked at the board.  While writing this post, I couldn’t remember what the acronym  meant, so I had to look it up.

Anyway, Tee pushed me on the SDLHP’s.  I thought my max was 55 pounds, but she pushed me to 77!  Do I feel it now?   Yeees!  Her new name is “Sarge” because she ORDERS me to put more weights on, she never asks my opinion.

This is why it helps to have a dedicated partner and friend to workout with.  I push her when we run, and she pushes me at CrossFit.  If you don’t have a partner, find one; it will make a huge difference in your daily routine, especially on the days when you don’t feel like working out.

Okay it is  late, I’m tired and must get some sleep.  It’s a holiday weekend and I plan to rest.

Enjoy your weekend!

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


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.

Monday’s WOD

WU (warm up):   Run 400 – High Knees, Spider man’s, Knees to Chest

Mobility: 8 Mins

WOD: Back Squat:
OTM1: 80% 5 Reps
OTM2: 80% 5 Reps
2 Min Rest

OTM For 15 Minutes Do 2 Cleans + 1 Jerk

8 Min AMRAP of
8 Thrusters @ (95/65)
8 Burpees over Bar

Today’s Workout of the Day was exactly what I needed. Why on earth would I think I “need” such a grueling WOD like this? Because Friday I celebrated my 48th Birthday!

I partied hard because the older I get, the more I acknowledge and appreciate my blessings. I realize that life is short and some folk don’t make it to age 48. I also know that tomorrow is not promised. I could check out early and not live to see my next birthday. Loosing family and friends, especially unexpectedly, is devastating and leaves internal wounds like a sharp knife rips through the flesh. The wounds heal, but the memories last forever. So while I normally keep up a strict regimen, I also leave room for guiltless fun.

My birthday celebration was full of good times and laughter. I dined with family, danced with family and friends–who are more like family– until 3 in the morning, then did my absolute best to stay awake on the ride home. Although I work hard at eating clean, for my birthday, the bang-bang shrimp certainly did not pass the diet, and neither did the cocktails.

The memories of the night still have me crackin up today. LOL! My 24-year-old daughter showed up, which turned out to be fun. We showed her how grown folks party and she and I got our bump and grind on together on the dance floor! On occasion, she shocked by moves on her dad and me by her smooth moves with her dance partner. She is kind of quiet so to see her “break out” is hilarious.

Last week I did CrossFit five days, so I took the weekend off. I am glad that I did but today was dues time.  As I grunted, and profusely sweated, I sternly reminded myself that extra affliction was heartedly earned and to suck it up and don’t complain. Bent over with exhaustion, while resting my palms on my knees, I momentarily paused, laughed and continued to push through the end.

Extra hydration is in order for the week, as well as, going back to my routine. I believe that quality of life is about balance.  Balancing work, play, and family. Too much of one and not the other creates challenges and inharmonious feelings, which I try to avoid. I know people, some family, who go hard into only one aspect of life. Honestly, they seem unhappy but are compelled to keep up with the things as they are use to.  I once was there, but thankfully learned a better way.

Only three weeks remain of my summer break and I am going to squeeze in as much fun as possible. Until my next post….

Thanks for visiting and have a marvelous day!

Understanding the language – CrossFit Lingo