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.

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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.

 

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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’!


The Right Order: Massage First, CrossFit Second

WOD:  Heavy Fran

21-15 – 9 (15 Min Cap)
Thrusters (135/95)
Pull-ups

Rest 3 Minutes

5 Rounds of

OTM1: 3 Reps Back Squat (light/medium)
OTM2: 20 DU’S or 10 Box Jumps (24/20)

Two and a half hours before class, I enjoyed a relaxing full body massage. Lying on the massage table as the therapist stoked my fatigued muscles, I wondered if I would make it back to LivingWell for the 5:30 CrossFit class. I adore the place! Small and intimate, friendly, professional, and staffed with all the right services to meet an athlete’s needs.

I left LivingWell at 4 p.m. Although my day started with less than five hours of sleep, I returned for the 5:30 p.m. class feeling rejuvenated and refreshed. The massage did wonders for my body.

Thrusters are not at the top of my favorite list, but today, I kicked them out with 55 pounds.  I did thrusters last week with the same amount of weight, but my form today was better.

Form first… weight second…that’s my rule!

I completed my five rounds of back squats with 95 pounds.  My friend T. said that the weight was light and I could do more. LOL!  Next time my friend, I’ll push harder.

The class was packed but, true to form, the group was fun and encouraging.  Am so glad I made it tonight.  Awesome!

Sweet dreams!


Today’s WOD

8-27-13 WOD

WU/SWOD: 5 RDS Of Double Unders 30 Sec. On 30 Sec. Off
*Single Unders Straight Through
For 5 Mins.

3 RDS 15 Perfect Thrusters At Light Weight Rx-(45/35)
Rest For 1 Min

WOD: INT 6 RDS For Time
6 Burpee Ring Pull Ups
5 Ring Dips
9 Thrusters @ 75/55 UNBROKEN
Rest 1 Min

*Scale Back For Time:
6 Burpees
6 Pull Ups
6 PLYO Box Dips
9 Thrusters (UNBROKEN) (45/35) or PVC

Due to allergies, I’m hanging on by a thread. umpteen sneezes, a running faucet for a nose, and eyes that are on fire was pretty much my condition for most of the day. At this point, only sleep is going to put me out of my misery.

For the record, I did the Scale Back WOD with a 35 pound bar. During warm ups, I broke out into a sweat like I ran 5 miles. I’m a sweater… what can I say. No longer am I self-conscious about the sweaty crotch and the dripping wet work out gear, it’s who I am so, folks can pinch their nose and get over it. LOL!

Sweet dreams!


The Choice: Lifestyle or Destination

“THAT MOMENT WHEN YOU THINK YOU ARE PHYSICALLY DRAINED AND BELIEVE THAT HAVE NOTHING LEFT WITHIN YOU, AND YOU FIND OUT THAT YOU ARE DEAD WRONG IS THE BEST! Lexa’s Journal

8/6/13 WOD

WU:      3 Rounds Not For Time:

 5 Single ARM KB Press
10 KB Windmills (5L/5R)
15 Thrusters

Mobility 5 Minutes

       WOD: 4 Rounds of:

1 Min AMRAP
Handstand practice on wall
30 Sec. BAR/PVC Should Ext. Holds
15 Sec. Ring L-Sit or Knee Tuck

WOD: 2 Rounds For Time:

50 Wall balls
75 Situps
100 Jumping Pull ups

The Wall Balls and Jumping pull ups kicked my butt, but I pushed through them anyway. I am beginning to understand and fall in love with the phenomenon of CrossFit. Each week that passes, I feel stronger and complete more reps, as well as improved forms with my lifts.

Most know that I am addicted to the high of distance running. However, if I am being completely honest with myself, I foresee CrossFit replacing my running fixation.  Oh my gosh!!  Did I just say that?  Yup!  It’s true and I put it out there.

When I run, the challenge is simply distance and time. Both challenges are predictable. With CrossFit, every day is an adventure. Forrest Gump said, “Life is like a box of chocolates, you never know what you’re gonna get.” The same is true for CF.  You only know one thing– you’re going to be physically and mentally challenged and pushed beyond your limits EVERY DAY that you show up.

The bottom line is that for optimum health, we must maintain a balance of fitness and good nutrition…. there are no substitutes or gimmicks to replace the formula.  My age and fitness level often surprises people, but my abilities are based on my commitment to a healthy lifestyle not a destination.

A destination is more of a goal to loose X Amount of weight or to fit a certain size pants or dress.  Once you reach your target weight/size, you tend to slowly slack off of the fitness routine and slowly rekindle unhealthy eating habits.  The results are a predictable increase in size and weight…. the yo-yo dieting begins again in full force.

Committing to a healthy lifestyle is a way of life and has long term benefits.  Once you begin to understand how your body responds to exercise and nutrition, the solution is simple.

From a parenting perspective, my other issue is parents who pass on unhealthy lifestyles to their children.  Working with teens gives me first hand insight as to the number of obese children in this country.  Teens suffering from high blood pressure, diabetes, and other life long illnesses that are preventable.  Geeeez!!  I have too much to say with too little time.  So I have to end this now, but I will say more later.

Y’all have a fabulous day and thanks for visiting!

Remember to, Keep it Movin!!