Starting The New Year Off With “7 Deadly Sins”

New Year’s Day WOD

“7 Deadly Sins”
7 Rounds

7 Hang Cleans 95/75

7 Burpees Over Bar

7 Chin Ups

7 Pistols (Alt. each leg)

7 Planks Up-Down

7 bent Over Row W/Bar  95/75

7 Jelly Bellies

1 Min rest between rounds

Modifications 5 Rounds

Though I celebrated the New Year and didn’t crawl into bed until 3:00 a.m., this morning, six hours later, I got my butt up and went to today’s 10:00 a.m. CrossFit class!  An hour before class, my girl “T” texted me about class, so I jumped out of bed, drank some coffee and prepared for class.

Class was awesome today!  Our instructor diligently focused on technique and encouraged us to push ourselves to do better with each round.

“Come on, you CAN do it!”  “Yeah!!  That’s what I’m talkin about!”   “You guys look amazing!”

How could you not be motivated or inspired to push yourself with this type of coaching?

I am ready for you 2014!!!  Lol!  For three months, I have been planning for my new challenge, now I’m ready.

My psyche requires me to mentally prepare for any challenge that I take on.  To mentally prepare, I do the following:

  1. Mentally take myself to where I want to be (the goal) – Visualize
  2. Assess my current actions as it relates to the goal/challenge – Evaluate
  3. Honestly identify my behaviors that create a barrier to achieving the goal – Honestly Recognize
  4. Slowly wean myself off or away from the behaviors that need changing – Modify
  5. Replace the old habit/behavior with a positive new one – Substitute & Replace
  6. Find positive reinforcements (books, people, videos, images, etc…) to keep me on track – Consistency
  7. Avoid the naysayers who tell you that you’re “crazy,” “nuts,” or just out of your mind. Surround yourself with encouragers – Determination & Faith

For about 20 years, the seven steps have helped me through personal and professional challenges.  I don’t have a paper with the steps written down, I just do it.  I think today is the first day, that I can recall, that I actually thought about the process.

Best wishes to you all for a safe, happy, healthy, spiritual, and prosperous 2014!!

Friday’s WOD

WOD:  “Helen”

3 Rds of

Run 400m

11 pull ups

21 KBS

Rest 2 mi

SWOD: 5 Rds of:

OTM 1: 3 strict pull ups (+ weight if needed) + 3 burpees

OTM 2: 5 Strict Dips + 6 Box Jumps (24/20)

My body knows when Friday arrives.  Immediately after work and about an hour before CrossFit class, my body needs a 16 oz. dose of caffeine (hazelnut cream and sugar).   I need time for the caffeine to take effect.   I know.  I know.  Eating clean means that I should avoid the cream and the sugar.   I’m working on that.

For now, my compromise is driving around with sandwich bags stuffed with Sugar In The Raw packets in my glove compartment.  Whenever I buy java on the road, I add my sugar.  The Sugar In The Raw is natural unrefined sugar.  Yeah, it’s still sugar, but more natural than the other options.

Although challenging, today’s WOD was refreshing compared to yesterday’s “Halloween Gone Bad,” it still was no picnic.   Completing 5 rounds of strict pull ups with a thinner blue band was super sweet!  Gotta love progress!

B’Dazzle (my son) completed the 400M runs with me, so that was fun.  By the way, “B’Dazzle” is what he insists we call him; before B’Dazzle, he insisted we call him “medium.” He was tired of being called “little man.”   I think, B’Dazzle, has a lot to do with his football game and how quickly he gets into the backfield!  He’s cute!  B’Dazzle did burpees for most of the hour long class.  Kids have so much energy!

He’s excited about fitness and that’s the way it should be with kids.  I set a good example for him and he’s certainly picking up on my lifestyle.  Last week hubby called me to tell me that B’Dazzle ordered a veggie sub over something with meat!  Oh man!  Those kind of choices get my hyped, especially because I wasn’t present.  He is enrolled in the kids CrossFit  and loves the class.

Today when I got home, there was a medium size white envelope on the kitchen counter.  The envelope was addressed to my mom, but had a written note, “For Tanya, love mother.”

Today is not my birthday, so it was a “just because” gift.  Ironically, I just picked up a cool “just because” gift for her.   Mother saw this night-shirt in a catalog and felt it suited me perfectly!  Lol!  We rarely see eye-to-eye on anything, so this gesture is huge!  Thanks mom!

Well it is another late night and it’s definitely time to crash.   Sweet dreams!!


This is a t-shirt dress (night gown) that mom brought me today.

Tuesday’s WOD

Warm Up:       2 RDS   200m Run, 10 Push Ups, 20 Air Squats, 30 Push Ups

Mobility:         6 MINS

SWOD:            Back Squat:   5 MIN To Find 5 RM Then For 3 MINS   3 Reps Every 30 Secs, Last Set AMRAP

WOD:              OTM 1:   2 Tire Jumps + 2 Tire Flips + 2X Sled Push (Up & Back)

                        OTM 2:    2 Rope Climbs or 12 Chin Ups, 100 M Run

                        OTM3:      OH Lunge 45/25 10 L/10R

Exhausted and wiped out pretty much sums up my post workout mode. Even after the warm up and the stretching, I still felt tight and wanted to take a two-mile run to loosen up.

I think if  I had done this WOD at 9:30 a.m.,  throughout the workout, I would have felt more energized.   Overall I actually enjoyed the workout, especially the Tire Jumps, Tire Flips, and Sled Push.  We did those outside and the cool breeze hitting my face sustained me  enough to move to the next exercise.  

My goal this week is to attend CrossFit at least four (4) days this week; two down, two more to go.  After CrossFit, I watched my son’s football practice from the sidelines.  It was frigid .  I swear it felt like late October or early November.

The cold temps depleted my remaining energy, so I am going to bed now.

Sweet dreams!

Friday’s WOD


Warm UP:

3 Rounds of 8 Box Step Ups
12 Band Lat Activation (stiff arm pulling from extended to waist)

Mobility: 7 Minutes


Weighted Pull Ups/Strict Pull Ups: 5, 5 AMRAP
2 min Rest In Between, After 15 Fast Air Squats


3 Rounds For Time:

10 Deadlifts (275/185)
15 Groblet Squats (70/44)
10 HSPU (I did pikes off the box)

TGIF!   Today marks the end of my second week of the fall hustling schedule.   Here’s a sample

4:45 a.m. – Roll out of bed
6:45 a.m. – Drive Tailor to school (20-30 min away)
7:15 a.m. – Arrive in parking lot & wait for a “before care” staff member (school doesn’t    official open until 7:30 a.m., but they try to arrive as early as they can)
7:30 a.m. – Race to work (20 minutes)
2:40 p.m. – Work day ends. Drive to pick up Tailor from school
3:00 p.m. – Arrive at Tailor’s school (Get in and out of the building as fast as possible)
3:10 p.m.- Depart for CrossFit (20 Minutes)
3:30 p.m. Arrive at CrossFit
4:30 p.m. Leave CF for home
4:50 p.m. Arrive at home – shower – eat (leftovers)
5:30 p.m. – Leave for Tailor’s football practice (three days a week)
5:45 p.m. – Arrive at football field. Sit on sidelines. Watch practice and try to write
8- 8:15 p.m. – Depart field for home
8:30 p.m. – Arrive home-pack tomorrow’s lunch; pack workout gear; unwind….. and prepare to do it all over again the next day.

LOL!  Yes, I’m serious; this is real!  There are days when hubby takes our son to school. But still the schedule is tight.  Before my son’s football games on the weekend, I spend a lot of time in the kitchen cooking for the week.  The preparation ensures that I eat healthy throughout the week.

Remember, planning ahead is the key.  If you don’t plan your meals, you will find yourself eating unhealthy foods, loaded with sugar, sodium, and all kinds of unnatural ingredients.

When Friday rolls around, I’m happy and exhausted!

Before my 4:30 p.m. CrossFit class today, I had a full body massage.

The masseur worked through my tight muscles as though a magnifying glass exposed each tissue that needed attention.

As I relaxed on the table, slowly and methodically, the tension escaped my body. The ultimate relaxation…at least for me.  I need to make this experience a Friday afternoon ritual.

I wondered how my body would do at CrossFit after an hour of complete relaxation.  Would my muscles tighten up again?  Would I be motivated enough to push myself harder when needed?

Surprisingly I did very well.  I was relaxed and ready for the challenge. I challenged myself with the pull- ups and used the blue bands.  The third round of pull-ups called for AMRAP (as many reps as possible). I did 9 straight pull ups and was quite pleased.

On to the WOD.  I performed the deadlifts with 108 lbs.  However, after round two of deadlifts, I realized I could have gone heavier, but I kept going.

I am now curious about my maximum ability… (as I eagerly rub my hands together). LOL!!

Call me crazy, but after this work out, I would have enjoyed a 5-6 mile run.  Maybe it was the massage.  Perhaps I am just getting strong.  Either way, I feel great.  I hope that my new Asics Gel Nimbus arrive in the mail tomorrow.  I’m feeling a run on Sunday.  Particularly the Ocean City bridge that I walked last week.  OMG, I’m smiling just thinking about it.  Cross your fingers please!

Sweet Dreams!


Deviating From The Norm

“Without deviation from the norm, progress is not possible.”
-Frank Zappa

Wednesday’s Work Out of The Day

Warm Up/Mobility:

Run 400M
3 Mins Toes To Bar (Kipping)3 MinsStrict T2B *Advanced Use Rings
3Rds Of 1 Arm KB Snatch 30 Secs L/R Run 40M

SWOD: 10 Min Snatch EMOM
– Use First 5 Mins Build To Have Hang Snatach
or Hang Power Snatch
Increasing Weight Every Min Util Med/Heavy (80-85% 1RM)

WOD:   AMRAP In 12 Min 2
20 Power Snatch @ 75/55
20 Burpees (W/Out Push Up)
20 Double Unders or 20 Box Jumps

This afternoon I experienced progress!  During the Toes To Bar Kipping, I got my toes within one inch of the bar!!!!  Considering that I was in the 3:30 p.m. class and that I am still trying to figure out my pre-work out diet, I was shocked–but truly happy!!!

Although challenging, I completed the 20 Power Snatches at 55 pounds… Another milestone!!  When I started CF, I struggled with just the bar, now I can do the lift with weights! Woohooo!  My form still needs improvement, but I am getting stronger and better.

The biggest milestone for me today was celebrating my mom’s 80th birthday! 

I’ve briefly written about our tumultuous relationship.  We view the world through different lenses and butt heads on just about every topic.  Regardless, I always respect her.

At 80, she can do everything for herself.  She proudly drives her black CTS Caddy around.  Cooks when she wants to, and still cusses people out at the drop of a hat.  My friends have affectionately nick-named her “Grand mom Dynamite.”

I woke feeling extremely blessed this morning. Losing my dad to cancer at 17 was one of the most difficult and darkest periods of my life.

Fast forward 31 years later and I have this wonderful opportunity to see mother reach a milestone of 80 years old!!!

Think about the number 80!  That is a lot of years to have walked this hearth. She has seen and lived through hard times.

Having 12 siblings and growing up disadvantage, statistics were not on her side. To her, today was “just another day.”

But to me, this birthday excited me the most. I’m not sure why. Maybe because the older I get, the more precious life becomes. Perhaps I realize that everyone doesn’t get the privilege to live to see age 80 or older.  Heck, mom has out lived her nieces and nephews.

I made progress today with mom too. After receiving a stunning oversized and beautiful vase of flowers today, she planted a smile on her face… The smile and pep in her step remained for the duration of the day.

She loves flowers so they were the perfect gift for her.  So that she could smell the fresh flowers in her room throughout the day, wake up to the vivid colors, and drift off to a dreamy picturesque scene, I situated the flowers on a portable table at the foot of her bed.  She was the happiest that I’ve seen her in a very long time and for that I am grateful.

Sweet dreams!

Thursday’s WOD

I learned patience, perseverance, and dedication. Now I really know myself, and I know my voice. It’s a voice of pain and victory.

Anthony Hamilton


September 5, 2013 WOD

Warm Up: 400M Run
Mobility: 6 Mins

5 Min EMOM of Clean Complex

Power Clean (BK) + Squat Clean (Hip) + Squat Clean (Hang) + Squat Clean (BK) – *Empty Bar or PVC

5 MIN To Warm To (Correct Weight)
OTM For 12 Min – 1 Clean + Jerk + Burpees At Smooth Pace Until 30 Sec Mark

3 Rounds of (Hell)* – These are my words

10 Burpees
200 M Run
20 Squat Clean @ 95/65 RX Int. 75/55
10 Burpees OVER the bar

Rest 3 Min
(20 Min Cap)


There is something to be said about perseverance!  Anyone who does CrossFit, if they are honest, will tell you that some days you want to quit the WOD.  But the beast within you pushes you to keep going.

You pause.

You grunt.

You Curse.

Then you go back to the WOD.  Today was one of those days.  Call me crazy, but I loved every minute of it!!  LOL!

I gotta go.  Tomorrow morning I have to get up at 5 a.m.  I should have already be asleep, but I had to post this.