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!

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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!


Challenging False Limitations

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
John F. Kennedy

Friday’s WOD

Row 1000 m

21 – 15 – 9 – 21

Wall Ball (20/14)

Pull ups

KBS (Kettle Bell Swings)  ( L1-53/35, L2-35/25, L3-25/20)

100 Abmat wallball situps (20/14)

A week has passed since my last CrossFit class. I feel like the longer I am away from CF, the harder (or longer) it takes me to complete the WOD. This feels odd because it’s not like I am not working out.  I am in the gym (not the box) lifting at least three days per week and I try to get in at least one CF class.  As competition day grows closer, I will have to step away from CF, but I will return immediately after, just as I will with my distance running.

Laying off the cardio is having a surprisingly negative affect on my cardio performance.   My strength is surging so I am lifting heavier weight, but rowing the 1000 meters got me a little more winded than usual.  I didn’t like the winded feeling (so soon) and I am certainly not use to it. I want my cardio back!!!  Lol!!

While I am disappointed with the feeling of my loss of endurance, I am very much focused on Project FitCom14.  Weight lifting has never been my “thing,” but I love the changes I see in my body.  My friend/coach who is helping me prepare for the competition is tough and disciplined.  She is no no joke and continues to push me pass, what I (falsely) believe to be my limit!  Each week that pass, I learn a little more about myself. This is awesome!

Limitations?  What are they?  We falsely set them for ourselves-then we become underachievers.

On post work out day, If my muscles are not sore in the right place, it’s on and poppin with a new set of exercises when we return to that body part.  ‘m almost afraid to tell her when I’m not sore.  She goes into “bitch mode” the next session.  Lol!  Of course, I always tell her the truth.

“When you cheat, you only cheat yourself!”

Left: October 2013 Right:  January 2014

Left: October 2013  – Right: January 2014    Progress!

Have a fabulous weekend!   Much love to you all!


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.


Workout Of The Day

“To the timid soul, nothing is possible.

To the aggressor,

everything is possible.”

John Bach, NBA Coach

Monday, December 16, 2013 –  (8 more shopping days til Christmas)

Warm Up:       3 Rounds – 5 Jump Squats, 10 Push Ups, 10 Air Squats

Mobility: 7 Min

WOD: 21 – 15 – 9

Power Clean (115/75)
Burpee
Rest 2 Min
**REPEAT**
20 Min Cap

SWOD: 5 Min EMOM of

5 Strict Press **Go Up As Needed**

Buyout: Cal Row 2 Min AMRAP
Rest 1 Min

2 Min AMRAP ABMAT Sit Up Wall ball (20/14)

The word “timid” is often and inappropriately associated with females.  Growing up I was surrounded and dominated by males my age and older. One particular cousin made it his business to try— notice the word “try” to show me that boys always win over girls.  Ha! Ha!  Pre-puberty years created an equal playing ground and I also enjoyed the wins.

Only two months separated us in age, but once the teen years arrived, the physical battles became an uphill battle.  In my mind, beating 15-year-old Curt was always possibly.  To win, I physically fought hard and sometimes dirty.   In the back yard, I took the hits, never let him see me cry, bit down and came back fighting with a vengeance.

Today we laugh at the silliness of our competitive spirits, but those early years seasoned me and toughened me well for life.

The WOD today was definitely not for the timid.  LOL!  As with many WOD’s, the door to the mental opportunity to quit is always cracked.   From the start, you’ve gotta slam the door shut.  If not, you’re done.

21 – 15 – 9 Power cleans and burpees were exhausting today.  I tried to make the 20 minute cap, but ran out of time after my last 9 power cleans.  I fell short, by 9 burpees.  But the good?  I did my first 21 at 75 pounds!!!  Heeey!!  I dropped down to 65 pounds for the 15 and 9.  What a different 10 pounds can make!    I am also mindful that I cannot afford injuries while training for the spring’s figure competition.  Better safe than sorry.

Okay, so the 5 minutes of strict press were no joke either.   I completed the first minute with 55 pounds.  I managed to squeeze out 4 on minute two.  When I could not get the bar past my the top of my head without using my legs, I knew I needed to decrease my weight.  There’s no shame in my game.  Respectfully I finished the rounds with 45 pounds.  I’m getting stronger!

I’m finally running out of steam and need to re-energize…   SLEEP!

Sweet dreams!