Tuesday’s WOD

Row 1000 M

40 Back Squats (135/115) (95/75)

30 Pull Ups

20 T2B (Toes to bar)

Rest 4 Mins

Buy Out

Prowler push (Modified due to class size)

25 pounds on sled 20 yard shuttle (10 up/10 back)
Rest as needed between each shuttle.


OMG!!  I actually did T2B (toes to bar) today!!  I was so darn excited that I actually did them that I lost count.

One second I’m gripping and dangling from the bar.  The next second, I look up and my toes are touching the bar!  Holy cow!

Whoop!  Whoop!  Hey! Hey! Hey! At that very moment, I felt like doing a happy dance, but you don’t stop in the middle of a WOD to celebrate.  Progress is a beautiful thing.

T2B require core strength, something I lacked before hitting the gym.  Thanks to seven months of intense training, I whipped my feet up with no problem… not without pausing in between, but gone are the days of knees to chest and elbows are gone.  Yippie!

The 75 lb. back squats were too light. Surprise! Surprise! I stepped away from the bar with the weight on my back expecting a challenge. Nope! I knocked out 4 sets of 10’s with no problems.  Next time, I need to try at least 95 and go from there.

The most challenging part of the WOD was the prowler push.  I didn’t mind the bright sun outside, but by hamstrings were on fire!!  By the time I was into the second 20 yards, I realized I would have to dig deep to complete the 10.

It is great to be back.  Don’t get me wrong, I know that I’m going to be sore tomorrow, but I got such a high from today’s WOD!!  Endorphins, I love you!

I’m taking off tomorrow, but plan to do back in the gym on Thursday and will figure out the rest of the week as I go along.

Until next time!

Smooches and sweet dreams!

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Taking The Edge Off

itwillhurt

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WOD (Workout of the day)

Run 2200M

21 Wall Balls (20/14)

21 T2B

Run 2000M

15 Wall Balls

15 T2B

Run 1000M

9 Wall Balls

9 T2B

From the second I discovered the day’s WOD, I experienced an enormous rush!    In double time, my pulse raced, as did the blood through my veins. Thump…da…thump…da…thump…da…thump…and so on…   Off and on throughout day, the image of the run streamed through my mind.

I asked myself, not really caring for an answer,

“Am I normal?”  “Is it normal to be hopeful for a rigorous, physically challenging activity that I know is going to sap every ounce of energy from my body?”   I don’t know.  I only know that I love the feeling!

It’s been about two weeks since I ran and I’ve been feeling very edgy for a relaxing 10-mile run.   I am a non-smoker, but feel like my intense craving to run is similar to a smoker’s crave for nicotine.  I need just one more to take the edge off.

This month, I started training for a fitness competition in 2014.   To sculpt my body, the training will require more weight lifting but less distance running.   A maximum of three miles, no more than two to three days per week is my limit.

To come to terms with the shift in my new workout regimen, I feel the need to take one more long run until I can get back to it next summer.   I think today’s WOD may have fixed this for me.  LOL!

The WOD was challenging, but I enjoyed the test.  I used the 10-pound ball and did the knees-to-chest exercise instead of the toes-to-bar exercise.  I’m working on those, but not yet.

I completed the WOD in 33:23.   Was this my best?   For today… Yes.  For tomorrow…Absolutely Not!  LOL!  Gotta keep pushing!

Enjoy your weekend!


WOD With The Fellas

This picture was taken of me during Thursday's WOD.  I had no idea!  Heey!

This picture was taken of me during Thursday’s WOD. I had no idea! Heey!

SWOD:  6 X 200m Row (Roughly 1.1 Work/Rest)    

WOD:   20 – 15 – 10 – 5

Pull Ups

C & J @ 95/65

T2B

Wall ball

Starting Friday’s 5:30 p.m. work out with an intense row was right up my alley.  Cardio baby!  I just can’t get enough. Loved every minute of it!

Yesterday while I was rowing my little heart out, unbeknown to me, my picture was being taken.   Not bad for an action shot!  I’m told that my back “is beautiful,”  “is ripped,” and  “looks great,” but I haven’t really checked it out.

My results are from eating clean (90% of the time) and consistently working out.  My big cheat… 337!!   According to medical studies, red wine contains resveratrol, which may be good for the heart— in moderation of course.  Okay- this isn’t a wine ad, so I’m done.   But really, if you enjoy a good “Cab,”  I suggest you give it a taste.

Anyway, I need to hurry along in this post.  Tomorrow morning at 7:00 a.m., I’m working on this lovely back of mine.  Ahh yes, it’s only going to get better.  I’m excited!

Real quick!  Today was my first time taking the 5:30 p.m. class.  Well!  I looked around and I was the only female in the box.  Did I miss the memo?  LOL!

Working out with the fellas is highly motivating for me and it doesn’t matter if I’m running, shooting hoops or anything else.   I’m a subtle competitor who is joyful when I beat a guy at anything!  Sprinting it out across the finish line at the end of a 10-mile run in front of some guy who can’t catch me is an incredible high!  LOL!    Seriously though, guys you are encouraging!

I have to get some rest for tomorrow’s work out.

Sweet Dreams!


This One Was Hell!

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Warm Up/Mobility (16 Min Cap)

2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC

2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold

2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball

SWOD:

3 Rds: 30 Secs on 30 Secs of Rest Of

Strict HSPU or Incline /L Seat Push Ups

3 Rds:

30 Secs on 30 Secs of Rest Of:

Kipping HSPU 1 Min Rest/Transition

2 Rds: AMRAP Strict T2B or windshield Wipers

WOD: AMRAP: 20 Min AMRAP

10 Burpee Wall Ball (14/20)  Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M

20 Burpee Wall ball (14/20)  Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M

30 Burpee Wall ball (14/20) Over Pull Up Bar  + 30 DU’s or Jump Tucks + run 200 M

40 Burpee Wall ball (14/20) Over Pull Up Bar +  20  DU’s or Jump Tucks + run 100 M

Buyout: 40 V-Ups W/Weight (14/20)

I’ll be straight up with you.

This workout was pure hell and kicked my butt!

Did I finish?  Nope!  I ran out of time on #27 of the 30 burpee wall balls.   I felt like I did them all.    LOL!  The jump tucks did me in.  LOL!  Some WODS you enjoy.  While others you hope to NEVER see again.  This WOD I can live without ever seeing or doing again.

Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring.  I have to keep pushing.  Giving up is not an option.

Seriously, it’s late and I gotta stretch out…

TTYL