WOD 12082012

Just working on the exercises not in any WOD format, but in sets to help develop strength and correct form.  I did this workout in my garage also known to us as "The Haven."

Warm Up 1 mile in our neighborhood, flat

Exercises
Snatch 3 x 5 @45 lbs
Snatch 2 x 3 @ 55 lbs
Dumbbell Stiff Legged Dead Lifts 4 x 15 @ 20 lbs all together
Handstand Push Ups 2 x 4
Push Press 2 x 5 @ 45 lbs
Standing Obliques with 10 lbs plates

Ending with 1 mile cool down run with my 6 year old son & then 3 miles to the path with my son riding his bike.

Thought for the WOD: I was focusing on my hamstrings to feel it in the ready position of the snatch.

Feeling:  I LOVE working with the barbell!

Eating:  B+ for the day.  I juiced beets, kale, and a handful of parsley.  Downfall granola and peanut butter before bed.

Goal for this week:  I am doing a reset cleanse with a friend for 1 week, so my workouts may decrease in volume.  To follow this check out  1 week cleanse

From the start...

Thursday, March 22nd 

Wednesday I took off of working out.  I am trying to be disciplined about taking a day off after 4 consecutive workouts.  On these days those I try to fit in some light daily activity.  Having two little ones this is an easy thing to do, because my kids are very active.  B and I went for an evening bike ride around the neighborhood. I really value this time with my son. 

Then Thursday morning came around and I was back to working out.  I am getting back into increasing my miles and this week I will go for a total of 20 miles. Having awesome music to listen to really helps.  My favorite kind are the podcasts that have that club thumbing beat.  I have a subscription to “Glow Radio” on the I-Tunes Podcasts and I give 5 stars to Avicci! My love hate relationship right now is with my tabata timer on my ipad, while on the treadmill.  Hard to push through, but after those 4 minutes I feel incredible!  Because I am upping the miles I am proceeding with recovery caution.  My main things are 1- stretch 2- foam roll 3- proper nutrition.  I have had found it interesting to research recipes that are gluten - free.  No I do not believe that just because you cut this out you automatically have a sudden weight-loss.  I do believe in an over abundance in anything in our nutrition can be harmful.  I just feel better when I eat gluten- free and whole foods.  That is a topic for another blog to come. 

My workout for the day was a 30 minute run and 20 minutes of functional training. I will refer to the skill practice of CrossFit as functional training for this blog.  So that 20 minutes of training was spent 

1- Kipping from a bar:  Progression of hanging and just working on the lower body swing. 

2- Toe to Bar with a body bar of 6 pounds laying on the floor.  

3- Handstands against the wall.

At this point I am using light weight to just get the form down.  Interestingly, my heart rate was an average of 140 during this time.  It gets up there for the kipping.  I remember when I started lifting I could barely lift 5 pounds with a dumbell shoulder press and only 20 pounds on the lat pull down machine.  That was 12 years ago and now I am machine strong and can do traditional pull ups and a handstand.  It took a lot of dedication to get here.  So when I use 6 pounds it reminds me of how much more I can improve.  Just remember it is about starting, not just the end result.  

After my workout I had my protein drink and got everyone ready for school.  This is my ideal way to start the day.  A fantastic workout and a good recovery drink.  

Handstand Push Ups

       

  One of the skills under gymnastics you will find are handstand push ups on the CrossFit website. CrossFit Exercises This was a goal I set out for myself. I began in April and in July I was able to get 4.  So, how did it happen???

I selected this skill, because I like to find new ways to work my core.  Having a strong core helps with running, especially when working on speed or long distance.  Please note that I have never in my life ever taken a gymnsatics class.  As, I am about to approach another birthday, I set out to achieve something new.  Regardless, if it is a physical feat or not it feels incredible to be able to do something NEW, as I get “older.” Now, you know my starting point and you know my why.  Two basic things we need to get started with a goal.  Where are you starting and why do you want to get to your goal???

It took work and it took a lot of failed attempts.  When I watch the youtube videos or see my husband do it, it seems so easy.  I could have let it discourgae me, but I forged ahead.  I was able to get coached at a box on technquie and movements that would help me to succeed.  Having someone in person is so different than just watching a video.  From my expeirence I would reccomend if you want to really further your level in CrossFit to seek out a box.  Just make sure that their programming suits your personal needs. To get to my goal I set out to seek the resources that would best asssit me. What resources are you using to get to your goal???

Time.  I had to invest time into my goal.  I could not just sit around and “wish” for it to happen, I had to get out there and do it.  For me any time my body felt strong and there weren’t any issues going on woth my body I was practicing.  I used video of myself to analyze where I was at with my form and what I needed to work on.  If I had to say I practiced on handstand push ups at least 3 times a week.  During the month of July I focused on my core in other ways each day before I ran.  Trying to get that “hallow” body for the handstand.  How much time are you willing to put in to achieve your goal???

That “aha,” moment I felt when my head touched the pad for the first time.  It was not just the exercise that made me feel that way, it was achieving something NEW.  I hope that after reading this you have discovered a goal or have felt supported that you can achieve what ever you set out to do.  

Please leave a comment and share your story.  

Happy CrossFitting! 

Kima