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!


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’!


Thursday’s WOD

SWOD
Skill: Light snatch technique work – 10 minutes

WOD  15 minutes @ moderate effort

300m Row

60 sec plank hold

100 Single Unders

This afternoon I got high in CrossFit!  Well, at least that’s what I felt like during the WOD.  The rush of doing a little cardio sent my adrenaline into high gear!

Working on my snatch technique was much-needed. Snatches aren’t something I do in my figure training, so I was glad to get some practice reps in. I appreciate the way our trainer broke the technique down into move by move-it helped.

As soon as I positioned my feet and grabbed the handles to row, my heart raced like I was competing in the Olympics or something.  The thing is, I wasn’t looking forward to competing with anyone, I was just looking forward to the euphoric state, the endorphin rush, and the wonderful feeling I get from an intense cardio workout.   It’s my addiction.

The WOD wasn’t overly challenging, but enough for me to breakout into a nasty sweat.  Twenty seconds into my last plank and in the most sinister way, the coach placed a 25 pound weight on my back and another member’s back.

“Don’t move!  Hold it! Only 40 seconds to go.”

Putting myself in a meditative state of mind, I deeply inhaled…  slowly exhaled, concentrated on my body and held on!  By the way, I LOVED every second of it and I’m glad he did it.   Awesome!

Sweet dreams! 🙂


Wednesday’s WOD

Warm Up:  3 RDS of

50 DU’s (Double Under’s)/100 Singles

10 Push Ups

15 Sit Ups

Mobility:  7 MIN

SWOD:  10 MIN EMOM

5-10 Pull UPS + 10 Air Squats

WOD:    10 RDS

Row 40 SEC     *10 SEC Transition

Hollow Rocks/Sit Ups 40 SEC

These days, any day that I can do a CrossFit class is an added bonus. When I normally take  CrossFit classes several days a week, I usually schlep into the 3:30 class wishing I’d stopped by Wawa for a 12 ounce cup of Joe, but not today.  I was ready for whatever was in store for me.

No weight lifting was included in today’s WOD.  On the white board, the WOD looked easy. Ha! Ha!  I know better!  The coach’s instructions were:

“If you use bands for your pull up’s, challenge yourself by using a thinner band.”

I did just that. The first minute, I knocked out 10 pull ups, the second minute 9, the remaining eight minutes, I literally squeezed out four or five for each minute and I used a thin blue band. I’m happy!

I’ve missed rowing terribly, so when I sat down on the equipment, I could have stayed there for the rest of the WOD.

The greatest challenge for me? Hollow Rocks!  Hollow Rocks!  They were horrible.  I tried to conquer the Hollow Rocks, but today they got the best of me.  Lol!  Next time HR’s!!

Ten minutes from now, the 11:00 O’Clock news will be on. I’m exhausted.  If we get the snow and ice forecasted, I could get the chance to sleep in late tomorrow.  But I can’t be certain now so I’m going to sleep. When the alarm clock goes off at 4:40 a.m., I’d like to be some what coherent.

Good Night!


Saturday’s WOD

Image courtesy of google images

Image courtesy of google images

WOD

Warm Up: 3 Rounds

200M Run + 1 Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)

Mobility: 7 Minutes

SWOD: Romanian Dead Lifts @ 40 x 1
4-6 Reps x 3 Sets

WOD: For Time

1000M Row

50 KBS (53/35) (44/20)

30 Burpees

This was the first Saturday morning CrossFit class that I’ve done in a while, so I was excited. So who gets excited about a WOD? Me!

Sometimes the WOD is posted on the LivingWell’s CrossFit website, but I wanted to be surprised today, so I didn’t take a peak.

CrossFitters had the option of WOD A or B. WOD B included muscle ups… I’m not ready for those, so I knew the alternative was for me.

Around 800 meters of rowing, my hamstrings started to burn to the tune of P’Diddy, singing….  “Hello Good morning… ”  Music is great motivation during a workout. A funky beat makes me wanna dance so I keep it moving.

Thanks to my friend and trainer, my kettle bell swings (26 lbs.)  are getting better. Yesterday, I did a better job of controlling the KB.  When I brought the KB down between my legs, I remembered to keep it steady and prevent it from swinging and rocking back and forth. As a result, my arms were on fire!

Oh wait, something else noteworthy– In the warm ups, I did the three rounds of five pull ups with a skinny blue band…. non stop!! At one point, I had to double-check because I was surprised that it was “me” doing them. Training for this competition is undoubtedly making me stronger.  How exciting!

Somehow I misread the count on the number of burpees… a fellow crossFitter walks up to me, “I think you’re doing too many! What number are you on?” Umm… 46.. “We were only supposed to do 30.”

LOL!! Darn! No wonder everyone else was finished! It’s all good though, At least I know I can kick 30 out with no problem.  I’m just happy that I could take CrossFit today.

Today is rest day and… the Superbowl of course. I’ve read in other blogs about cheat days. But it’s kind of weird, but I haven’t had the urge to cheat since the New Year. Hot wings, chili, chips, etc… will be a good test today.  I am ready though, because I will have healthy alternatives with me.

Regardless, I’ll enjoy today’s game and hope that you do too. It doesn’t matter who wins, I just hope that it’s a good game (no blow out), and that the commercials and halftime are entertaining. There’s nothing better than laughing at the crazy Superbowl commercials.

Have a great day and enjoy the game!


Wednesday’s WOD

Another snow storm closed most schools in the area today.  Both me and B’Dazzle are home.  Poor hubby, being a public safety worker, had to schlep into the city early this morning.

With hubby leaving early for work, no time was left for him to faithfully plow the driveway. Regardless of snow amounts, our SUV’s usually get us up and down the driveway with no problem.   So doesn’t really matter to me if the driveway is plowed or not.

He on the other hand has to have the driveway as clean as possible.  He’s such a great guy!  Around 10ish this morning, I realized that I probably wouldn’t make it to the gym today as planned, so I decided to make the driveway my WOD.

My shovel was my equipment.

My shovel was my equipment.

I overdressed and almost immediately broke out into a sweat.  No rushing or anything.. just a steady cool pace.

The WOD!

The WOD!

Yes in indeed, the driveway is pretty lengthy (at least to be shoveling snow), but it beats being a couch potato for the day.

Shortly after I started the bright sun replaced the clouds; making my WOD more enjoyable.  Was it cold out?  Yes, but not bitter cold.  No wind, just calm crisp cool air, which was far better than yesterday’s biting wind.

For the record, I could of used this instead of the shovel, but I’m old school and when possible or within reason, would rather manually shovel snow.

Hubby's snow thrower nesting in the garage.

Hubby’s snow thrower nesting in the garage.

While shoveling, two passerby’s offered to clean the driveway for me, but I declined.  They probably think I’m crazy, but I didn’t want  help.

In about an hour-and-a-half, the snow-covered driveway was pretty much free of snow.  Yay!

A clean driveway!

A clean driveway!

Half way through shoveling, my feet starting getting cold and I didn’t understand why.  My boots are about 11 or 12 years old and they have always keep my feet warm. Not many boots do but these do the trick. When I came in the house to remove my boots, look what I found!!!  What the heck?  Cracks and splits everywhere and they are separating at the seams!  They’re like new-or so I thought.  I don’t even think I’ve worn them a dozen times.  They are from a good company so I think I’m going to return them to the company along with a nice letter and  see what they say.  It’s certainly worth a shot.   If you don’t ask, you don’t get.. right?

I’m glad it’s done because when hubby gets home (probably after dark today), he would go out and work on the driveway, which is ridiculous–since I was home all day.  So when he gets home, he’ll have a nice surprise!

This wife gets her hands dirty and ain’t afraid to help her hubby, nor do I wait around for him to do things that I can do myself.  Case in point. Week two now and because of the snow, my firewood delivery is delayed… again.

The fireplace isn’t such a big deal for hubby as it is for me. He could live with or without it.  I need the fireplace to get me through the winter. Rather then wait around or nag him to find me some firewood, I sought out a local homeowner selling it roadside and loaded up my SUV.

Yesterday evening's wood haul.

Yesterday evening’s wood haul.

An I-can-do-it-myself attitude has made a difference in our 25 1/2 year marriage. Sure I need hubby for some things, but I also believe that a husband (at least mine does) can appreciate a wife who can do for herself versus the damsel in distress 24/7.  Being healthy and fit has advantages.

So now that I’m back in the house, I’ve eaten a decent lunch… Steel oats and a large spinach and egg omelet (4 egg whites & 1 yolk).

Now I’m relaxing in my favorite place…

Aaaah, love the crackling sounds of wood burning!

Aaaah, love the crackling sounds of wood burning!

And I think I’ll catch up on some overdue reading!

Enjoy your day!