Today’s WOD

“Life is a grindstone. Whether it grinds us down or polishes us up depends on us.”

                                -L. Thomas Holdcroft

If you buy into all the hype and the commercialism feeding into the holiday season, I pity you. If you don’t and instead, embrace the true meaning of the holiday, congratulations! Maturing cleared my perspective very well.

Don’t get me wrong, I buy holiday gifts for my loved ones too. But the gifts that I buy are in the spirit of giving and expressing my gratitude and the genuine love in my heart for my family and friends. My gifts are selected very thoughtfully with each person in mind. I search to find the special gift that will plaster a genuine smile on their faces. Oh gosh, I really enjoy the search.

Before the holiday season arrive, my strategy is already in place. I think about the who, the what, and the how much. Realistically, I think about how much time I can dedicate to decorating, cooking, especially since Christmas dinner is at my home. This keeps the stress at bay.

Look at these lovely treats I picked up yesterday! I brought them from a friend who owns a catering business. She saved me a lot of time.  Thank you Ms. Trixi!   I cannot wait to try your beautiful creations!

Oooh la-la! Chocolate covered strawberries

Chocolate covered pretzel sticks

Chocolate covered pretzel nuggets

Because I knew my Christmas Eve day would be busy, I crawled into bed early last night. Early for me is 9:30 p.m. By 5:30 a.m. this morning, my iPod was in full effect. As my head bopped to the sound of my favorite workout tunes and Beyoncé’s, “Drunk in Love,” I was in my zone. First stop… Kohl’s. It was empty!! Heeeeey! And that’s the way I like it. The sales people are rested and fresh and most folk are in an upbeat mode.

I shopped from 5:30 a.m. to 9:00 p.m. And then…. CROSSFIT!!!! LOL! That’s right. I planned ahead and wore my workout gear to shop. I had a shake, an apple, and other snacks in the car. I swear, my car looks like I live in there– Several pairs of sneaks (suitable for each workout), shake bottles, towels, iPod, gym bag, locks, supplement, quite a few water bottles, and only God knows what else. I’m a neat freak and the visual drives me nuts, but my workouts are more important than the neatness of my car.  It is what it is!

"Some" of the healthy snacks in my car

“Some” of the healthy snacks in my car

Just one pair of the funky crossfit sneaks in my car.  Lol!

Just one pair of the funky crossfit sneaks in my car. Lol!

Gloves, locks, my ipod, and other "stuff" fills my gym bag.

Gloves, locks, my iPod, and other “stuff” fills my gym bag.


Okay so the WOD!  The WOD!!!  The WOD!!!   Oh my goodness!!

200 Kettle Bell Thrusters (100 L /100 R)  955/35

-Each time you break yields 5 Calorie row or SDHP 55/35)

100 Burpees – Each break yields 10 Pull UPs

100 Abmat Wallballs (20/14) – Each break yields 10 Box Jumps)

40 Min Cap!

 

Not that 200 KB Thrusters are not a challenge, but to further challenge myself, I did the first 100 (50 each arm) were with a 26-pound KB. For the remaining 100, I decreased to a 16 pound KB. -I didn’t take any breaks during these.

Dem damn Burpees! I’m shaking my head just thinking about them. LOL! I thought I would never finish, but I did and with only one break, so I did 10 pull ups.

Only after one (1) Abmat Wallball (with a 14 pound ball), I rolled over… saturated the floor in sweat, then I got my butt up and attached the box with 10 box jumps. Old tunes by DMX loudly vibrated off the walls and I so wanted to break out into a dance atop the box, but I thought I’d look ridiculous and needed to preserve my energy, so I continued jumping and got back to the Abmat Wallballs.

Thankfully a fellow crossFitter, who already completed the WOD, saw my struggle.

“Do you want me to get a lighter ball?”

Barely audible, I mumble  a grateful, “Oh God, yes thank you!”

Right then and there I just wanted to scrape myself off the floor and kiss her!  LOL!  So I went from a 14 pound ball to a 10 pound ball and, with genuine encouragement from my peeps, completed the WOD within the 40 minute cap.  I forgot to look at the clock, but I think I finished somewhere between 33 and 35 minutes. Woot! Woot!!

I came home, finished wrapping, cooked chicken for tomorrow’s dinner and wrote this post. Soon, the fireplace will be melting wood sipping on… I don’t know yet… probably Cabernet or a Cosmo. Either case, it is well-earned today.

Thank you so much for visiting and for following Lexa’s Journal!

Merry Christmas and Happy Holidays!!

One of several Santa's that rests on the staircase.

One of several Santa’s that rests on the staircase.

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Priorities With Anne Marie

Buy In:   Run 400 m

WOD:    “Anne Marie”

50 – 40 – 30 – 20 – 10

Wall Ball

DU’s or sub 1/2 rep count of Box jumps (20″)

Between each round do: 1 Rd of Cindy

5 pull ups

10 push ups,

15 Air squats

Buy out:  Run 400 m For time

Once again I ended my week with a relaxing and much-needed massage.  Meditative harmonies playing in the background, while hot oils and stones softened my skin and soothed my aching muscles.  For a moment, I contemplated skipping the 4:30 p.m. CrossFit class, but I knew that was the WRONG thing to do.

Last Saturday, my son’s JV football team won a big game against a neighboring tough playing team. The win was bitter-sweet.   Translation– Another week of football practice in bone chilling temps (I hate the cold) and trying to squeeze everything else in.  For most of this week, I felt like I was literally hanging on by a thread.

Though I was off over the weekend, it sure didn’t feel like it.  I did the usual, shop and cook for the upcoming week.  Meanwhile, dustballs have their way throughout my house.  For now, the dustballs can have their way.

Working with my trainer on the day our schedules harmonize, taking CrossFit on the other days, getting to B’Dazzle’s football practice, taking care of homework, home, and trying to repeat the cycle Monday to Friday is all that I can handle.  I realize that I am not superwoman and I am not trying to be her.

Throughout the year priorities change.  For now, they’re in the right order. I love my family, but I refuse to put my life on hold for everyone else in our household.  I am a happy soul and the key to maintaining the happiness is to “do me”  while handling family business.

Finally in my possession are the names of two house cleaners. Tomorrow I’m giving them a call.  Hopefully, by Thanksgiving week one of them will available to make my house sparkle again.

I followed through and took “Anne Marie.”  I am overjoyed because I finally completed multiple rounds of pull ups with a thinner and less resistant blue band!  Hey! Hey! Hey!  Though it was only four rounds of five pull ups, I actually did all of them!  Fair well green band?  Maybe!  LOL!

I completed the WOD in: 21:54

Buyout Run 400 M. (parking lot): 1 min. 35 seconds

What a fabulous way to end the work week!   Though I’ll be hitting the gym to work my back and arms tomorrow morning, y’all have a fabulous weekend!


Friday’s WOD… Commitment

Commitment

WOD

Row 300M

21 – 15 – 9  X 3

Box Jumps (24/20)

Pull-ups

Wall Balls (20/14)

– 2 Min Rest –

AMRAP (As many Reps As Possible) until WOD is done

20 Thrusters (75/55)

1 Rope Climb (4 ascents)

100 M Run

Although today was my first WOD in CrossFit for this week, it was not my first workout this week.  On Wednesday and Thursday, I put in 90 challenging minutes each day of working on arms and shoulders. While I realize an hour and half isn’t an unordinary amount of time to spend at the gym, considering my midweek schedule, that’s pretty good.

It’s interesting how on day two, the “ache” in the muscles reaches its peak!  Earlier today, I was talking to a colleague not realizing I held my arms at 90-degree angle.  When I dropped my hands to my side….   Yowza!!!  I thought my little guns were gonna pop!  LOL!

For me, the most challenging part of the WOD were the thrusters.  I broke them down into sets of five (5).  By the time I reached 18, 19, and 20, I had to dig deep.  My friend, fatigue visited and tried to take me out of my game.

For the warm up, we worked in teams: two teams of three people—girls vs. boys.  We rotated anyway we wanted to for 8 min keeping count and trying to perform as many repetitions as possible.

8 Min AMRAP Calories & Burpees

I love that stuff!  Near the end, I worked hard to catch my male counterpart in calories burned while rowing.   I rowed hard like I was sprinting toward a finish line at a track me.  LOL!  If I remember correctly, my calorie count was 109; his 114 or 115.   Darn!!  I wanted so badly to catch and pass him.  Overall the guys barely beat us out.  Notice I said, “barely!”  LOL!

There’s something very cool to me about beating the guys physically at anything!  That’s the silly competitor in me.  I’m pretty sure that it came from my childhood days of playing football and boxing with my male cousins.

Anyways, I enjoyed the WOD, the instructor, and my fellow CrossFitters.  Tomorrow is leg day for me at the gym and a  big football game for my son’s team, so I’m off to finish my laundry.

I still remember the ceramic tile hanging over the sink in my mom’s kitchen,

“A man works from sun to sun, but a woman’s work is never done!

True dat!

Have a fabulous weekend!


Taking The Edge Off

itwillhurt

Yahoo Images

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!


Hump Day’s WOD



Mobility/SWOD:

 25 Min Cap To Complete Both A & B 3 Rds Of

(A) Tight Single Strict Press With KB 8L/8R
 Windmills 8L/8R
 200M Row

(B) 3 Rds: Turkish Get up 3L/3R
 3 Strict Hanging Leg Raises
 (RX - Legs Straight, Adv. Windshield Wipers)
 2 Walk Walks
 200M Run

WOD: 3 Rds For Time:
 40 Wall Balls (20/14)
 30 Toes To Bar
 20 Pull Ups
 *20Min Cap

Today was my second day of work after having two months off. I figured out the only way to fit CrossFit into my fall/winter routine is to indulge in the 3:30 class.

I am a morning person. With little hesitation, my body happily responds to early morning work outs. The afternoon drive is slow to show up. Maybe once the school year kick in and the tension, anxiety, and adrenalin from an average school day, invades my body, I will be more eager to burn it all off in the afternoon class.

I got a peek of the WOD in advance and was sorry that I did. I kinda laughed when I saw it, because the number had to be wrong.

All day, I thought about my greatest challenge:  Wall balls!!!!   did the math.

Forty times three… Ummm…. that’s an astounding 120 WB’s!

Say what??

Well, it’s possible! I did them with a 10 pound ball instead of a 14 pound ball.  I’m getting closer to succeeding at Toes To Bar. I did Knees To Chest and I’m excited because my form is improving and they were pretty good. Wooohooo! Woop! Woop!

Although exhausted, I completed 2 Rounds of the WOD and did 80 Reps– 10 reps shy of completing the prescribed three rounds. Heeey!

Quick note before ending this post….

Saturday morning at 8 a.m., I’ve taken on the challenge of facing one of my biggest fears… heights!  I repeat, heights!!  I struggle walking across the little bridge boarding a cruise ship, so crossing the two-mile (one-way) Ocean City bridge will be a memorable experience.

I am taking on the fear with at least one person and possible others.

I’m afraid!  Oh yes, I’m terrified!  

While driving across this bridge, I’ve notice the pedestrian walk… it looks small.  I’m just saying.  Oh Lord!  The bridge will be on my mind until Saturday.  I may need CrossFit after crossing this bridge.   I will share Saturday with you.

TTYL!