I am in Charge!
August 24, 2012
Yep. I am in charge. Today is a good day! I woke up with a smile and I was ready to let the day unfold as it would. Not to say things cant go wrong, there aren't going to be hiccups... but I am choosing happiness today! I have said before how lucky I feel I am that every morning when my alarm goes of I cant wait to go to the gym that I love... and I dont dread going to work on a daily basis. Makes choosing happiness a hell of a lot easier at 4:45am!
I couldnt wait to hit this mornings workout hard! It was going to be a challenge, my legs are sore and tired... but I didnt care. These are the kinds of workouts that I love (ok so I love them all). But with sprints, I can be powerful and work as fast as I can and have built in rest, whats better than that! I really think its fantastic that K and M are creative enough to change things up for us all the time and still keep us on a really great program to assure we gain strength and endurance. Sure, there are days that I scratch my head and think "running agian?" but as soon as the thought starts to pop in there I throw it out and remember to trust my coaches, they know what they are doing and they havent failed me yet. We are all lucky at CFW to have them.
So, they put an evil twist on Fight Gone Bad this morning. We were greeted after the warmup with "Fight Gone Way Worse!" Oh yeah, I was ready. Fight Gone Bad style is 1 minute at each station, getting as many reps as possible, than moving right into the next station, at the end of all 5 stations you have a minute rest, than start all over again. Three rounds. The minute of rest goes by like a flash. You know there is only a minute at each station so giving it everything you've got at each station is critical.
The big challenge, that I loved, was the hang cleans. I decided to do them Rx, which was 125lbs. I have been working on my clean form a lot lately so it was time to put that to the test. I excelled on some and failed on others. Only heard K yell "early pull" once. Which doesnt mean it didnt happen more than once... since she was of course paying attention to everyone at the same time. But, I know I did well and I pushed myself to do as many as I could. I like when the Rx weight challenges me in the workouts. Now I know I need to amp up my hang clean weight when I am skilling!
At the end of the first round I was pretty happy with the score of 70. I knew I could keep or beat it for the next round as I dropped from the bar on the first round of toes to bar way to early. I knew I could get more in. I wasnt able to get as many of the cleans, but I also got more KB swings the 2nd round. HR pushups were consistent as were the burpees. Uggg... burpees... I felt like I was moving so slow. I kept trying to push and push and it was like my body couldnt fall to the ground fast enough between each one! I did keep moving though and my total was 71 reps.
The third round I dipped a bit on each of the sets, but I still was able to complete 62 reps. I was a very happy lady! Mission accomplished, challenge complete, whatever way you want to look at it... my HAPPINESS continued as I was laying on the floor sweating and breathing heavy! That feeling will never go away!
I have a great Friday ahead of me... followed by a great weekend! Tomorrow will be a great day and a Sunday spent at home with Hubs is in the books!
Hmmmm.... do you choose HAPPINESS today?! I do!
WARMUP:
3 Rounds
- Row 250m
- 10 Air Squats
- 10 Ring Rows
- 10 Inchworms
- 10 Around the World
Group: Hang Clean
WOD: "Fight Gone Way Bad"
3 Rounds
1 minute at each station
1 minute rest in between rounds
- Toes to Bar
- Hang Cleans (125lbs)
- HR Pushups
- KB Swings (1.5 pd)
- Burpees
(70, 71, 62 = 203 Rx)
Challenge Day 5
Post WOD: Shake
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 1 cup Butternut Squash, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Ham, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Chicken with Zucchini and Summer Squash and 1/3 cup of Coconut Milk
Dinner: Garden Salad, 6 oz Sirloin with Bearnaise and Grilled Veggies
Snack 2: Shake and a handful of pumpkin seeds.
.
Yep. I am in charge. Today is a good day! I woke up with a smile and I was ready to let the day unfold as it would. Not to say things cant go wrong, there aren't going to be hiccups... but I am choosing happiness today! I have said before how lucky I feel I am that every morning when my alarm goes of I cant wait to go to the gym that I love... and I dont dread going to work on a daily basis. Makes choosing happiness a hell of a lot easier at 4:45am!
I couldnt wait to hit this mornings workout hard! It was going to be a challenge, my legs are sore and tired... but I didnt care. These are the kinds of workouts that I love (ok so I love them all). But with sprints, I can be powerful and work as fast as I can and have built in rest, whats better than that! I really think its fantastic that K and M are creative enough to change things up for us all the time and still keep us on a really great program to assure we gain strength and endurance. Sure, there are days that I scratch my head and think "running agian?" but as soon as the thought starts to pop in there I throw it out and remember to trust my coaches, they know what they are doing and they havent failed me yet. We are all lucky at CFW to have them.
So, they put an evil twist on Fight Gone Bad this morning. We were greeted after the warmup with "Fight Gone Way Worse!" Oh yeah, I was ready. Fight Gone Bad style is 1 minute at each station, getting as many reps as possible, than moving right into the next station, at the end of all 5 stations you have a minute rest, than start all over again. Three rounds. The minute of rest goes by like a flash. You know there is only a minute at each station so giving it everything you've got at each station is critical.
The big challenge, that I loved, was the hang cleans. I decided to do them Rx, which was 125lbs. I have been working on my clean form a lot lately so it was time to put that to the test. I excelled on some and failed on others. Only heard K yell "early pull" once. Which doesnt mean it didnt happen more than once... since she was of course paying attention to everyone at the same time. But, I know I did well and I pushed myself to do as many as I could. I like when the Rx weight challenges me in the workouts. Now I know I need to amp up my hang clean weight when I am skilling!
At the end of the first round I was pretty happy with the score of 70. I knew I could keep or beat it for the next round as I dropped from the bar on the first round of toes to bar way to early. I knew I could get more in. I wasnt able to get as many of the cleans, but I also got more KB swings the 2nd round. HR pushups were consistent as were the burpees. Uggg... burpees... I felt like I was moving so slow. I kept trying to push and push and it was like my body couldnt fall to the ground fast enough between each one! I did keep moving though and my total was 71 reps.
The third round I dipped a bit on each of the sets, but I still was able to complete 62 reps. I was a very happy lady! Mission accomplished, challenge complete, whatever way you want to look at it... my HAPPINESS continued as I was laying on the floor sweating and breathing heavy! That feeling will never go away!
I have a great Friday ahead of me... followed by a great weekend! Tomorrow will be a great day and a Sunday spent at home with Hubs is in the books!
Hmmmm.... do you choose HAPPINESS today?! I do!
WARMUP:
3 Rounds
- Row 250m
- 10 Air Squats
- 10 Ring Rows
- 10 Inchworms
- 10 Around the World
Group: Hang Clean
WOD: "Fight Gone Way Bad"
3 Rounds
1 minute at each station
1 minute rest in between rounds
- Toes to Bar
- Hang Cleans (125lbs)
- HR Pushups
- KB Swings (1.5 pd)
- Burpees
(70, 71, 62 = 203 Rx)
Challenge Day 5
Post WOD: Shake
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 1 cup Butternut Squash, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Ham, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Chicken with Zucchini and Summer Squash and 1/3 cup of Coconut Milk
Dinner: Garden Salad, 6 oz Sirloin with Bearnaise and Grilled Veggies
Snack 2: Shake and a handful of pumpkin seeds.
.
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