Leg day… Week 17

gru·el·ing
[groo-uh-ling, groo-ling]

1. exhausting; very tiring; arduously severe: the grueling Boston marathon
2. any trying or exhausting procedure or experience.

G R U E L I N G!!     Is the only way to describe yesterday’s leg workout   All of the exercises, or shall I say the “amount of weight,” made for a profusely nitty-gritty, and nasty workout.

If I had to pinpoint which exercise took me over the edge…  I’d have to say the seated leg presses tops the list.

I did:

  • Three (3) rounds each starting at 270+   (Six 45 pounds weights, three on each side,  plus the weight of the equipment)
  • 6-8 Reps.  After a set is completed, I pause for a second (literally) and one (1) weight is removed…  On to the next 6-8 counts, then another weight is removed…
  • …the process continues until I am pressing with only the weight of the machine

At any moment, I expected my hamstrings to explode.  With pure ugliness on my face, all the willpower and determination I could muscle up, and with my friend’s encouragement, I did it!

I barely stood up…  feeling like big foot had risen again!!  I could only feebly wobble a few steps before gaining composure.  Lol!!   My “friend” kicked my butt yesterday.  Did I say “friend?”  Lol!

Umm … what else?  My first time using the HOIST!!   If you ask me, the “Beast” is a better suited name for this equipment.  Don’t let the smooth and sleek look of it fool you; it will work your gluts very well.

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While I’d I’d like to post videos of my workouts, my friend and trainer is all about business. Just putzing around for an extra few seconds will get me dirty looks.  If I take time to snap snap or shoot a video, I can’t even begin to imagine what she will have me doing.  Take for example, if I let a weight down too quickly– the rep doesn’t count… do it again!

I respect her knowledge and commitment toward my goal and cannot ask for any more from her.  So for now, I will have to tell you about my workouts.

Last weeks Barbell Squats to a Bench had my hamstrings and gluts aching for nearly a week.  Yesterday we, I mean “I” did deeper squats down to a stepper with four risers on each side.  We’re— why do I keep saying, “We?”   Lol!  I do about three sets of everything.  Heavier weights nets eight reps; a tad bit lighter nets 12 reps.  Either case, with each rep, I’m pushing harder.

I am stretched out in the bed now, resting my achy muscles and trying to finish today’s one gallon water bottle.  I started out strong at work, but then slowed down around 5 p.m.

Today's water consumption progress.

Today’s water consumption progress.

B’Dazzle’s school had a mandatory parent meeting at 6 p.m., So I slowed up on the water because I didn’t want to keep jumping up and down to go to the bathroom. Workout days are easy to drink water than rest days. The frigid temperatures here in Jersey does not entice me to drink water. Every day I force myself to chug it down.

I’m looking forward to a few heat waves this summer.  Give me steamy hot weather any day. This cold weather stinks. And I’m going to sleep.

Sweet dreams!

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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!


Thursday’s WOD

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!