As I was fighting my eyes to stay open on the drive back to Kelowna from Vernon this morning, I was running about a million excuses through my head as to why I couldn't do this week's Sweaty Sunday WOD.

Finally, as we pulled up to our house, I remember that gloomy feeling I feel if I skip out on getting my heart beating hard everyday. Sweaty Sunday it is!

This workout started great, other than me having to continue to tell Fras to stop whining, that he was fine, and to reach full depth in his squats and get off his knees in the push ups. It wasn't until I had nearly completed my first round of the workout that I slipped on my couch jump and somehow managed to literally slice about 4 layers off the entire top of my big toe, well almost entire, the back hung on creating a nice big hat like flap of skin. I'm talking about the whole width of my toe. Then there was the blood. I never realized how much a toe could bleed! Anyways, we stopped the timer, wrapped my toe with a ton of the only crappy bandaids I owned and got back to the workout, modified for me.

Warm up: 21 - 15 - 9
walking lunge
squats
push ups

WOD: AMRAP in 20 minutes
5 handstand push ups (I found an awesome modification here, put I made it harder by going on my feet instead of knees.. until the toe situation at least)
10 coffee table dips
10 burpees
15 couch jumps (just like it sounds)
15 situps

Daisy: 8 rounds + 10 reps
(1 RX'd round, the rest I had to switch to:
10 handstand pushups
10 coffee table dips
10 squats
10 push ups
15 situps)

Fraser: 4 rounds RX'd

I had somewhat of an epiphany/revelation this morning while experiencing some serious sunday winter grumpies. I always have the best of intentions to stay as "good" as possible on the weekends but I've found the lack of usually weekday structure leaves me in somewhat of a slump of lazy. So my epiphany? Create structure! And thus I'm starting SWEATY SUNDAYS!

I will post a blog every Sunday of a Crossfit style workout using things around my house and just my body weight. Feel free to be inspired and hop on the sweaty train!  Oh and just in case you were wondering... deadlifting your couch doesn't really work...

warm up:
21-15-9
coffee table dips
squats
pushups

wod: for time
50 situps
50 high knee tuck and squats
50 situps
50 walking lunge
50 situps
50 burpees
50 situps

It was a tough one! Man... I absolutely HATE burpees! My time for the workout was 20:56

I have a few awesome recipes to post this week so stay tuned crossfit and paleo-ers!

Monday's are tough for me.. it's a combination of the events of the 3 days prior including usually a hangover, probably a bit of bad eating, not enough sleep, 3 days off crossfit and just general lack of motivation and it hits me hard that last half hour before class. I had mentioned at our class today that I've gotten into the habit of intermittent fasting on Mondays as well as reviewing my plethora of what I call my "pump up videos" before I head down to crossfit. I feel great when I get to the gym, full of energy and ready to push my body to it's maximum... and maybe even past.

So here are a few of my favourite PUMP UP VIDEOS! There is a crap ton of motivational tools out there for the tough days. Never quit or say you can't.