Better Than A Cup Of Coffee


WOD:  “Titus”

10 Min AMRAP

5 Thrusters (155/115)

5 Burpee Over The Bar  *Score total reps

3 Min Rest/Transition


6 Turkish Get up (3L/3R)

Then Do:  5 RDS:

5 Strict Toes To Bar (3 Sec. up/down)

10 Strict V-Ups (3 Sec. up/down)

Working out at 9:30 a.m. on a weekday morning  was invigorating!  Oh how I miss it!   When the instructor asked for feedback about the WOD, I said that, “it was better than a cup of coffee.”

True, I’m getting stronger, but 115 pound thrusters for the women?  Nope.  I don’t think so!  LOL!!  I worked hard lifting at 75 pounds because I’m still perfecting my form.  I like to remind myself that form is more important than trying to impress others with heavier weights.  In due time, the heavier weights will come.   With a competition six months away, this is not the time for an injury.  My score:  20 (in 10 minutes).

The Turkish Get ups are difficult and require good focus.  I left a puddle of sweat on the floor, but I did them well;  consistently and methodically.  Yay!!  It’s hard to imagine that back in July, I could barely do one Turkish Get up.  That is one of the amazing benefits of CrossFit.  If you stick with it, you will see results.

No matter how hard, you push and push until you think you have nothing left.  Then… push some more!

Jumping To Conclusions

8-29-13 Workout Of The Day

Warm up:                        KB Snatch Review 8 Mins

Mobility/SWOD:           10 Min AMRAP of:

5 KB Snatch L/R (Light) + 10  (T2B, K2C, or K2E)

5 Min AMRAP of:

Weighted Pull up/Strict Pull up

2 Min Transition

WOD:  15 Min AMRAP

30 KB Snatch 15 L/15 R

30 KB Thrusters 15 L/15 R

30 Double Unders or 30 Box Jumps (12”)

Don’t judge a book by its cover!  I’m for real.  We’ve all heard the phrase, but this morning when I looked at the 12” box jumps, that is exactly what I did.  LOL!  The joke was on me.

Note, I opted out on the double unders.  Buying a jump rope is my to-do list.  I’m determined to get the double unders, I just need practice.

Two weeks ago, I kicked it out on the  24” box jumps, so how hard could 12” boxes be?   Haaa!  Do you know Alicia Keys, “This girl is on fire?”  I swear I was singing a similar tune about my quads—and that was only after round one (30).

Though the box was shorter, the pace was faster.  Geez… I’m trying to remember how many rounds, but I’m so wiped out.  I think I did four or five rounds.  Either case, I did at least 90 reps of each.

If you’re reading this and you don’t work out.  Stop! 

Do you care about your health and well-being?  Just for fun, I googled the phrase, “Why should I work out?”

A ton of articles popped up.  My favorite ones are listed below.  Take a few minutes to read through whichever headline resonates with you.  I hope that at least one of the articles strikes a nerve in you… to the point that you decide to get moving.   Start with a 30-minute walk two to three times a week.   When you walk the same distance in a shorter amount of time,  challenge yourself to walk further and faster.  I promise, you’ll feel it.

Later we will talk about CrossFit.  🙂


Thought Provoking Reads

Why Should I Work Out? 9 Awesome Reasons Other Than Weight Loss

Exercise:  7 Benefits Of Regular Physical Activity

Why We Should Exercise–And why we don’t

Why You Should Workout