LOL! I am not doing Fran today because that is def not a active rest day wod but when I saw that it made me laugh so I thought I would share. That would be a rest day fail for sure.
Today’s WOD (Active Rest Day)
Run 1 mile
50 Double Unders (200 Singles)
Run 800 M
50 Double Unders (200 Singles)
400m Run
50 Double Unders (200 Singles)
Yup! That about sum’s it up for me today. I’m on day two of resting my back from 14.3. I didn’t hurt it per say but I did make it mad so I’m doing my best to get it back on my side and happy with me again. So that might mean even another rest day tomorrow. Siggghhh. My Bella bar and weights came from Rouge yesterday and all I want to do is rip in to the boxes and use my new bar! I have a new wall ball that will be here any day and I want to do Karen as soon as it get’s here. I want to run (well wait, I don’t want to run but I need to run) I want to work on my pullups my purple band came today and I’m so close to unassisted pullups! Sighhhh So much I want to do and all I can do is sit here with it all going though my mind and then new things popping up also! And then of course I have 14.4 that will be here before I know it.
How do y’all fee about rest days and how do you program them into your workout week? I know they are important and we always take them but I try not to take them in a row for this reason. I feel like I will go crazy. lol
Okay so the Garage games are in 4 days! Here are the wod’s and the standards. My arm is I would say almost healed. Enough that I will be fine Saturday. I feel like I could have trained harder the last 2 week’s if my arm didn’t decided it wanted to get shingles but it is what it is. We did our final run through of the Wod’s yesterday and today officially starts our rest days!!! I can not remember the last time we have had 3 whole days off in a row!!! Its crazy! We have 90 minute massages booked for Thursday in our house! So no stress of finding a babysitter and the guy we found had a million AMAZING reviews so fingers crossed he is that good. And he has experience with crossfitters so hopefully he can fix our bodies as much as possible in a 90 minute time span. We have been eating so healthy, Cut out wine and beer and have been getting lots of sleep. Or as much as Bryden will let us get 😉 So hopefully we will be ready!!! So Wish us luck and The next blog will be about how we did at the games!!!! WOOOOOOP WOOOOOOOOOOOOOOOOOP! Oh and any advise from anyone who has competed before is VERY welcome!!!
PS- The flag was flipped the right way the next day. We didn’t realize we had it the wrong way and out of 5 different military ppl who looked at our pics and our gym no one noticed 😦 We felt really bad.
Okay so my son’s birthday was yesterday and I wanted to try to get lots of cute pictures of him of course. It was just my Husband, Me and his Aunt Sara. So nothing big but we had a ton of fun! He’s going to get a round 2 when we go to Orlando in a couple of weeks with the grandparents! Lucky baby! But anyways. On to the pictures. I saw this idea on pinterest to fill the crib with balloons and the picture of the baby on pinterest was so cute! He was so happy! Now Bryden is always happy so I figured yay this would be perfect! NOPE this was one of those “Failed” Pinterest Pictures! LOL He was scared to death of the balloons! But we did get a million other really cute pictures and it was the first time Pinterest has failed me so I forgive it! lol We had to take yesterday off from the gym but we are going to do a Sunday Fun day WOD today. We still don’t know what it is. But it will be good. And it will be hard. Oh I also did before crossfit and after crossfit pictures on my facebook page if anyone wants to check them out! I was really happy yesterday after doing it b/c I didn’t relize the progress I have made! https://www.facebook.com/media/set/?set=a.606644892723432.1073741836.549185065136082&type=1 That link should bring you right to it! And feel free to like my fbook page also! I post some different stuff on there.
Okay here is the WOD from Friday-
Strength:
In 15 minutes, work up to heavy single Back Squat
WOD:
3 Rounds/1 Minute at each station per round
Double Unders
Hand release Push Ups
Box Jumps (24/20)
Pull Ups
Ab Mat Sit Ups
Rest
Bonus:
30 Superman Rocks
My Total was- 294
And I hit a new PR with my back squat! 105!!! I’m now in the triple digits!
This has been a very eventful weekend! My in-laws were here until this morning, I had a ton of fun at crossfit Saturday! I love my new friends there! ❤ After crossfit we bought a new car, (you would think it would be an exciting thing but I cried at the dealership! I'm sure they thought I was some crazy girl! Who cry's when they are getting a brand new car? This girl that's who! And why? B/c I loved loved loved my car!!! My Lexus was my baby! But we had to make the adult decision and this lowered our car payments, regular gas, and gets better gas mileage! Being a grown up is not fun. Pictures will be coming later this week. ) And then today we went downtown (first time we've been down there for I think almost a year!) and we had a great time! Over all I think it was a pretty successful weekend and defiantly today was perfect! I love my family!
Thank you Eat Smart Workout Hard for this information! 🙂 It’s great info!
So, you want to make progress with your health goals — but, how can you do that effectively?
The main areas to think about are always going to be healthy eating and sticking with your workouts — these are extremely important but just as hard to maintain over the long haul.
However, there are other important lifestyle changes which will help take your progress to a whole new level. and eventual all else will fall into place.
Here are 5 lifestyle changes to increase your fitness success dramatically:
1. Improve your sleep quality
Your sleep quality is essential for success… maybe that sounds crazy but that’s what I’ve found this past week while attending the Mayo clinic health and wellness symposium.
Sleeping poorly at night, or staying up too late, is not only going to make you crave more carbohydrate rich foods, but you’ll be more likely to struggle in recovery from your workout sessions, not to mention how it will effect your daily activities.
So, how can you do better with your sleep?
Try these tips :
-Get comfortable — mattress, pillows and bedding.
-Reduce noise-
-Sleep in a cool, well ventilated room.
-Make sure the environment is dark enough.
-Reserve your bed for sleeping — no work allowed!
-Some researchers believe that people who do not have a TV in their bed rooms sleep better.
2. Focus on daily movement
The gym is not the only exercise you need to get in. While intense workouts are extremely important, it’s those people who are more active on a daily basis, who really notice a difference in their overall body composition. So keep it moving.
3. De-stress regularly
Stressed out? If so, it’s time to take control of that, before it starts to control you!
Stress is one of the leading causes of psychological and physiological problems, so looking after yourself now is certainly worthwhile.
Tips for avoiding stress, include:
-Deep breathing techniques.
-Exercise — Pilates, jogging, or whatever you find de-stressing.
-Positive thinking, reducing negative thoughts within.
-Going to a quite place, taking a bath, reading a book.
-Avoiding “toxic” people. AKA Haters
-Laughing — even when you don’t feel like it.
4. Eat something new
One reason for getting bored with “healthy eating,” which I’ve discovered in my own fitness life. As a result you end up bored with your clean “diet,” and not eating enough fruits and vegetables, etc.
To help solve this problem, begin making an effort to try one new piece of produce every week.
Whether it’s a new seasonal fruit for a snack between meals, or a vegetable you’ve been meaning to have for some time, doing something different like this on a regular basis will help you stick with the plan and avoid boredom.
5. Set micro-goals
This probably should have been number 1. This journey is a slow step by step process. SO many people try to take major leaps uo front and burn out then quit. This journey is about sustaining. It is not a race. Setting daily mini-goals can really help you move forward to reach your goals.
These should be small statements, which you want to accomplish. Think of them as tiny steps closer to your end goal, bit by bit reaching your potential.
These micro-goals should be simple and entirely possible for you to achieve that day. For example, “I will eat 2 portions of fruit, and 5 portions of vegetables today.”
Micro-goals are wonderful, because they really boost your level of self-belief, in other words, you start to believe you can ‘get it done’.
Over time, this could mean the difference between you staying the course, or falling off the wagon, because you don’t feel like you’re progressing fast enough.
So, there you have it, 5 small steps to success!
What challenges do you face in trying to change your lifestyle?
boxgrl81 