Catching Myself Crossfit

It’s so hot and humid in NYC today but something about the heat makes me want to work out more, maybe because I prefer to wear less clothing in such weather ( My thighs are giving me grief today in this maxi skirt! ) … Here’s what I have planned.

Warm-up: Pike walkouts, high kicks, scorpions, duck-walks

Row: 2200m Level 8

WOD

Kettle Swings

Kettle Push-press

24” Box Dips

Stretch & Shower

- Depending on how quickly I get some of my Final school project done I’ll head out for a short 8mile bike - I went for a ride yesterday and it was truly liberating…best purchase so far this year!

Happy WODing Tumbrls!

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Warm-up: pike walk-outs, high kicks, tuck jumps, push-up progressions

Row: 2000 m - Level 8/moderate pace

WOD:

** Alternate between the following **

3x12

Kettle Swings: 12kg

Box dips - 24” box

Ball Slams -14#

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I’ve decided that I’m going to go home and nap so that I can have a good workout at the gym tonight. I’m also going to ask the doc if I can get in the pool and sauna at the gym! I need a good detoxing in the gym…

Here’s what I’m planning on….

Warm-up: Pike Walkouts, High kicks, 1500m Row

- Push-up Progressions ( I really want to up my upper body strength for Mudder)

WOD:

3 x 12 Overhead Single- Leg Lunges 45#

4 x 10 RDLs (weight TBD)

3 x 12: Machine workouts: Leg Curls, Leg Extensions

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Remember these babies?! I always had a few gold stickers under my name.. I wouldn’t say I was the best student but def. close enough! lol

I’m thinking for every pound lost I’ll post a sticker leading up to a reward for instance… the next 10 lbs ( Gold star ) = A new Haircut… The next 15lbs (Gold Star) a new pair of shorts.

* Growing up as an only child my father always gave me incentives and it worked like a charm every time! My favorite story is when my father told me if I got an 85 on a math sims scantron test he would buy me a sony disc player… my eyes widened!! It’s a music lovers dream!! I only ever recieved 65’s or lower on these test. That Friday… I got an 85! .. Don’t ask me how I did it, I couldn’t tell you. My dad was so shocked he couldn’t stop laughing. I was as cool as this guy the next Monday at school lol

What are some of the methods you use to keep yourself motivated?

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Once I’m given the all clear to lift heavy and workout hard, here are the first exercises on my list.

- The Bar, the Rack, the plates and I have a hot date all week lol

- Hang Snatch - Oh how I miss thee!!

- RDL’s, DL’s

- Overhead Squats

- Ball Slams!!

- Wall Balls

- Push-up Progressions - Starting all over again.. le sigh 

- Sprinting and Rowing - Seriously, I’m having withdrawals!

- Kettle Bell Workouts! - Save the best for last.. I miss this so much

+ What’s your favorite upper body workout?

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+ 25 min on elliptical like machine… (I honestly don’t know what you call this machine, all I know is you swing your legs with nothing to really hold onto lol - sorry guys)

+ 10kg kettle bell single leg farmer lunges

Stretch and shower

Happy WODing Tumblrs! :)

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Going to dinner with a friend tonight and I’ve decided to head on over to a gym location with enough space to get my fix of Wall Ball, Ball Slams and other ball related exercises afterwards. I’m looking to break a mean sweat… here’s what I’m thinking…

Warm-up: Row 1500 m @ level 9, Overhead Squats, Pike Walkouts, High Kicks, Overhead Duck Walks

WOD - Alternating between the following.

22-15-10-5 w/ 20# Ball

Ball Slams

Weighted Sumo Squats

Mountain Climbers

+ This may change…

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Warm-up: Pike walk-outs, high kicks, Butt Kicks

Row: 1000m @level 9 (medium pace)

Mountain Climbers: 3 x 12

Back Squat: 3-3-3-3-3 @ 135lbs

Romanian Dead Lifts: 4x10 @ 115lbs

Leg Extensions: 4x10 - 65lbs

Single Leg Kick Backs: 4 x 10 - 40lbs

Leg Curls: 3 x 12 - 75lbs

Leg Press: 4 x 10 - 100lbs

Bike: 5minutes - Level 12 (cool down)

Stretch & Shower

Happy WODing Tumblrs!! :)

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* See earlier post for WOD *

Happy WODing Tumblrs! :)

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