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!

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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


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!