It's never a good sign when you walk into your box and in place of the strength/skill portion of your workout it says "Don't die!". If I hadn't already been thinking about scaling down the number of reps, I was at that point, but I decided to just give it my best shot and see what happened and...
I did it! I completed the filthy 50! WOOOOOOO!!!
It wasn't easy, and by the time I got about half-way through the burpees I actually started to question whether I would finish, but I pushed on at my snail's pace and at about 30 reps I pulled something out of me I didn't know I had and knocked the last 20 out in 2 sets of 10. That only left some jumping rope, which at that point wasn't going to stop me. 38 minutes and 30 seconds later, I was done! Here's what I did:
50 Box jumps (24/20) - scaled to step up/down
50 Jumping pull-ups
50 Kettlebell swings (70/53) - scaled to 26 lbs
Walking Lunge, 50 steps - knee has to touch the floor, damn that makes it harder!
50 Knees to elbows - scaled to v-ups
50 Push press (45/35)- Rx!!
50 Back extensions (on the GHD machine)
50 Wall ball shots (20/14) - scaled to 10 lbs
50 Burpees
50 Double unders - scaled to regular jump roping, which meant I got to do 150 reps
That's 600 reps of challenging stuff by the way, 600!
Tomorrow is an easy recovery swim day and I am going to have absolutely no qualms about doing as little as I want, even if it's just 500 yards and then sitting in the hot tub for as long as I can stand it GUILT FREE.
I've officially been doing Crossfit for 2 weeks now and I can say that nothing has ever led to so much pain, so often in such a short period of time (my WODs often take 10-11 minutes, not nearly 40). It's astonishing to me how hard I thought I was working in Body Pump and my other workouts. What a wake up call. To me, more than anything else, this is evidence that this is what I need to be doing to see the best results. Bob Harper of The Biggest Loser agrees. He does a nice job of summarizing my feelings and it's really encouraging to see that it's true for someone at a much higher beginning fitness level than me.
Thursday, February 7, 2013
Week 2 Report
Well I knew the time would come when I would regret having been unable to find my tape measure to better gauge my progress rather than using the scale, but I didn't think it would come so soon. I was really excited to weigh myself this morning (not letting myself do it in between Thursday check-ins) because of the physical changes I can see in the mirror and what does the scale tell me? I've lost one measly pound.
I'm honestly not upset in the least. On the contrary, the changes I can see in my body over these 2 weeks are dramatic, the biggest one being that my good old friend the muffin top is nearly gone! I'm starting to see signs of an actual waist, which is impressive given my boyish figure. :P My legs and arms also look leaner and I can see noticeable muscle growth in my legs. I wish I had numbers to illustrate it for all of you because frankly, I'm shocked, but you'll just have to take my word for it instead.
(Wouldn't it be awesome if I were making this all up, sitting over here on my ass eating Cheetos and getting fatter by the word? Yeah, no, it really wouldn't. Getting in shape is so much better!)
On that note, I had a moment last night when I realized I am officially into Crossfit. It was when my initial reaction of "Holy shit!" and a few minutes of maniacal laughter in response to today's WOD being posted on Facebook was followed by "I really hope I'm not so sore that I can't go tomorrow". Here's the WOD:
"Filthy Fifty"
For time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (70/53)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
That's right my friends, I WANT to try to do this. Sucked. In.
Oh, by the way, food cravings still pretty much non-existent. Still REALLY missing coffee though.
I'm honestly not upset in the least. On the contrary, the changes I can see in my body over these 2 weeks are dramatic, the biggest one being that my good old friend the muffin top is nearly gone! I'm starting to see signs of an actual waist, which is impressive given my boyish figure. :P My legs and arms also look leaner and I can see noticeable muscle growth in my legs. I wish I had numbers to illustrate it for all of you because frankly, I'm shocked, but you'll just have to take my word for it instead.
(Wouldn't it be awesome if I were making this all up, sitting over here on my ass eating Cheetos and getting fatter by the word? Yeah, no, it really wouldn't. Getting in shape is so much better!)
On that note, I had a moment last night when I realized I am officially into Crossfit. It was when my initial reaction of "Holy shit!" and a few minutes of maniacal laughter in response to today's WOD being posted on Facebook was followed by "I really hope I'm not so sore that I can't go tomorrow". Here's the WOD:
"Filthy Fifty"
For time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (70/53)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
That's right my friends, I WANT to try to do this. Sucked. In.
Oh, by the way, food cravings still pretty much non-existent. Still REALLY missing coffee though.
Wednesday, February 6, 2013
Rope Climbs and Clean & Jerks
You know, they say you can't prepare for Crossfit, but I think the thing I was least prepared for was how ripped up my hands would get. Thanks to a gajillion rope climbs (yes, a gajillion, technical Crossfit terminology right there) I have some really sore fingers, including one giant blister on my thumb as illustrated here:
Today's Crossfit workout meant tackling 2 things I had never done before, the rope climb and the clean & jerk. We had a warm-up that was basically a WOD in and of itself for me, followed by our strength portion, which was practicing our clean & jerks, then our actual WOD:
5 rope climbs/5 clean & jerks
4 rope climbs/4 clean & jerks
3 rope climbs/3 clean & jerks
2 rope climbs/2 clean & jerks
1 rope climbs/1 clean & jerks
with increasing weight with each set of clean & jerks of course
Since I won't be tackling an actual rope climb any time soon, I get to do the scaled down version, which is lowering yourself back while holding onto the rope until your close to parallel to the floor and then lowering yourself completely until your back is on the floor, then pulling yourself back up. Since it's scaled down, you get to do extra (yay!), 3 scaled down rope climbs for every regular one. There's that tricky math again. For those of you who are rusty, that means I did 15-12-9-6-3. I surprised myself by, well, doing it. And I've got the f'ed up hands to prove it. :P
The clean & jerk however moves up into the "one of my favorite moves in Crossfit" category. It's nearly identical to the clean & presses I've been doing in Body Pump, which I've always loved. The only issue is that I've apparently been doing them slightly wrong so I had to work a bit today to undo that bad habit.
All in all, this workout was a lot more about strength than stamina for me and I assure you that the result is going to be immovable arms tomorrow. Keeping my fingers crossed that tomorrows WOD is all about the air squats! :P
Today's Crossfit workout meant tackling 2 things I had never done before, the rope climb and the clean & jerk. We had a warm-up that was basically a WOD in and of itself for me, followed by our strength portion, which was practicing our clean & jerks, then our actual WOD:
5 rope climbs/5 clean & jerks
4 rope climbs/4 clean & jerks
3 rope climbs/3 clean & jerks
2 rope climbs/2 clean & jerks
1 rope climbs/1 clean & jerks
with increasing weight with each set of clean & jerks of course
Since I won't be tackling an actual rope climb any time soon, I get to do the scaled down version, which is lowering yourself back while holding onto the rope until your close to parallel to the floor and then lowering yourself completely until your back is on the floor, then pulling yourself back up. Since it's scaled down, you get to do extra (yay!), 3 scaled down rope climbs for every regular one. There's that tricky math again. For those of you who are rusty, that means I did 15-12-9-6-3. I surprised myself by, well, doing it. And I've got the f'ed up hands to prove it. :P
The clean & jerk however moves up into the "one of my favorite moves in Crossfit" category. It's nearly identical to the clean & presses I've been doing in Body Pump, which I've always loved. The only issue is that I've apparently been doing them slightly wrong so I had to work a bit today to undo that bad habit.
All in all, this workout was a lot more about strength than stamina for me and I assure you that the result is going to be immovable arms tomorrow. Keeping my fingers crossed that tomorrows WOD is all about the air squats! :P
Tuesday, February 5, 2013
RPM
Just a really quick post from me tonight. I have so much more energy on the Whole 30, but every night I am physically exhausted from the work I'm doing at Crossfit and in my other workouts. This is the second night in a row that I am opting to just veg in front of the TV before heading to bed.
Anyway, woke up very sore from the waist up from Crossfit, which was no surprise. What was a surprise was the fact that my lower back was the worst part. I am guessing it was the kettlebell swings that did me in. So I decided to give the upper body a break and go to my usual RPM class (in case anyone doesn't know, RPM is an interval-based cycling class from Les Mills, who also created Body Pump, Body Flow, etc.) with my favorite instructor, Tom. I was last at class only 2 weeks ago, 2 days before I took my first basics Crossfit class and I am stunned (stunned I tell ya'!) at the difference in my performance. There were a few tough hill workouts where I definitely felt the burn in my already tired legs, but cardiovascularly I was in such good shape. And despite being tired, I felt strong throughout. I was able to really push myself and still not feel like I was struggling horrifically. It borders on the bizarre.
I won't give the actual physical exercise I've been doing in Crossfit all of the credit. I am also incredibly well hydrated on my Whole 30, something I was not before. There was a mental aspect as well though. Nothing we did in that class was as horrible as what we do in Crossfit so there really wasn't any excuse to wuss out. Still, surprising (and pleasing!) amount of improvement.
Someone recently told me that it helps your recovery on off days to do some push-ups and sit-ups to get blood flowing to those areas so after class I did a couple of sets of 10 push-ups and 10 sit-ups and then did a few very gentle lower back extensions and stretched thoroughly. We'll see where that gets me tomorrow. My hope is to go to Crossfit Wednesday and Thursday, swim Friday for recovery and then participate in my first team WOD on Saturday. Lofty goals my friends.
Anyway, woke up very sore from the waist up from Crossfit, which was no surprise. What was a surprise was the fact that my lower back was the worst part. I am guessing it was the kettlebell swings that did me in. So I decided to give the upper body a break and go to my usual RPM class (in case anyone doesn't know, RPM is an interval-based cycling class from Les Mills, who also created Body Pump, Body Flow, etc.) with my favorite instructor, Tom. I was last at class only 2 weeks ago, 2 days before I took my first basics Crossfit class and I am stunned (stunned I tell ya'!) at the difference in my performance. There were a few tough hill workouts where I definitely felt the burn in my already tired legs, but cardiovascularly I was in such good shape. And despite being tired, I felt strong throughout. I was able to really push myself and still not feel like I was struggling horrifically. It borders on the bizarre.
I won't give the actual physical exercise I've been doing in Crossfit all of the credit. I am also incredibly well hydrated on my Whole 30, something I was not before. There was a mental aspect as well though. Nothing we did in that class was as horrible as what we do in Crossfit so there really wasn't any excuse to wuss out. Still, surprising (and pleasing!) amount of improvement.
Someone recently told me that it helps your recovery on off days to do some push-ups and sit-ups to get blood flowing to those areas so after class I did a couple of sets of 10 push-ups and 10 sit-ups and then did a few very gentle lower back extensions and stretched thoroughly. We'll see where that gets me tomorrow. My hope is to go to Crossfit Wednesday and Thursday, swim Friday for recovery and then participate in my first team WOD on Saturday. Lofty goals my friends.
Monday, February 4, 2013
Burpees Suck
Burpees are not my friend. Burpees are not anyone's friend. Burpees suck. A quick google image search proves it:
Specifically, me doing burpees sucks. And, must be comical. There's something to definition number 2 in that first t-shirt. I imagine my coaches had a hard time stifling their laughter as they watched me struggle through 45 of them today. Seriously, forget the Make-A-Wish Foundation. They should show those dying kids video of me doing burpees, it would have them laughing so hard they'd forget they had cancer.
There's something I'm learning about Crossfit and I think this is how you get sucked in. You can look at a WOD and think, "That doesn't look too bad". Then you do the WOD and it's hard. You're dying. You don't know how you're going to finish before the next class arrives in an hour. You don't know how you can physically make your body move in that way yet again. And then you finish, you chat a little and stretch, you drink some water, you've caught your breath, you've stopped sweating and you walk out of the door and you think...
"That wasn't so bad."
WTF?! Yes it was!
So yeah, today's workout, my first "real" Crossfit workout:
-Warm-up with a 300 m row and 10 reps each of push-ups, pull-ups, v-ups, and air squats-Strength portion: 3-3-3-3-3 chest press (meaning you do 3 reps per set and increase weight with each set. And don't screw up because if you do, you're treated to 30 burpees as punishment)
-And the WOD:
9-8-7-6-5-4-3-2-1 (reps) of:
burpees
kettleball swings
Yeah, I know, looks easy, right? By sets 6 and 5 I was dying during the burpees. Even the kettleball swings afterward - potentially my favorite Crossfit move thus far - were HARD. By the set of 4 I was pretty much crawling in and out of the push-up portion of the burpees. I'm pretty sure I was also having an asthma attack even though I don't have asthma. The only thing that kept me going was the knowledge that the next set would be fewer reps (oh yeah, and sheer determination, let's not forget that). I managed to finish the WOD in 11 minutes and then got to treat myself to 25 GHD sit-ups as the "finisher".
So I survived. It wasn't pleasant, but it was still, somehow, fun. The only question now is, do I go back for more tomorrow?
Specifically, me doing burpees sucks. And, must be comical. There's something to definition number 2 in that first t-shirt. I imagine my coaches had a hard time stifling their laughter as they watched me struggle through 45 of them today. Seriously, forget the Make-A-Wish Foundation. They should show those dying kids video of me doing burpees, it would have them laughing so hard they'd forget they had cancer.
There's something I'm learning about Crossfit and I think this is how you get sucked in. You can look at a WOD and think, "That doesn't look too bad". Then you do the WOD and it's hard. You're dying. You don't know how you're going to finish before the next class arrives in an hour. You don't know how you can physically make your body move in that way yet again. And then you finish, you chat a little and stretch, you drink some water, you've caught your breath, you've stopped sweating and you walk out of the door and you think...
"That wasn't so bad."
WTF?! Yes it was!
So yeah, today's workout, my first "real" Crossfit workout:
-Warm-up with a 300 m row and 10 reps each of push-ups, pull-ups, v-ups, and air squats-Strength portion: 3-3-3-3-3 chest press (meaning you do 3 reps per set and increase weight with each set. And don't screw up because if you do, you're treated to 30 burpees as punishment)
-And the WOD:
9-8-7-6-5-4-3-2-1 (reps) of:
burpees
kettleball swings
Yeah, I know, looks easy, right? By sets 6 and 5 I was dying during the burpees. Even the kettleball swings afterward - potentially my favorite Crossfit move thus far - were HARD. By the set of 4 I was pretty much crawling in and out of the push-up portion of the burpees. I'm pretty sure I was also having an asthma attack even though I don't have asthma. The only thing that kept me going was the knowledge that the next set would be fewer reps (oh yeah, and sheer determination, let's not forget that). I managed to finish the WOD in 11 minutes and then got to treat myself to 25 GHD sit-ups as the "finisher".
So I survived. It wasn't pleasant, but it was still, somehow, fun. The only question now is, do I go back for more tomorrow?
Sunday, February 3, 2013
Jerky & Ghee
Happy Super Bowl Sunday everyone and congrats to all of my friends who are Raven's fans! Today is the first Super Bowl that I can remember not spent stuffing my face with unhealthy food and drinking beer, but given the Whole 30 I didn't want to put myself amidst so much temptation. Plus, Sunday is my day to prep food for the week and today was no different. On the agenda for today were several things I had never made before - jerky, ghee, and egg muffins - along with, as always, a big meal that would get me through several lunches and dinners this week.
Up first were the egg muffins, Nom Nom Paleo's Prosciutto-Wrapped Mini Frittata Muffins to be exact. These have been on the agenda for some time and I decided that buying a new Silicone muffin pan was just the motivation I needed. Who am I kidding? I just love to buy stuff off of Amazon. Thank you Amazon Prime! If you don't know this about me already, let me clue you in - I like to do RESEARCH before making a decision. Even a simple muffin pan requires research. What I learned during said research was that pans that are not 100% silicone often release a chemical smell at high heat. Yeah, no thanks. So I opted for this 100% silicone muffin pan.
I modified Michelle's recipe to leave out the coconut milk. I also added some leftover chopped sun-dried tomatoes and bacon to the mix because I had them and left off the cherry tomatoes because I didn't have them. Soon enough I had some beautiful mini-frittatas in their own crispy prosciutto shells:
These were meant to be frozen for emergency breakfasts, but I immediately ate two. Oops!
Next up was jerky. Did you know my mom bought me a dehydrator for Christmas? She gets bonus points as a mom for feeding into my love of cooking at Christmas time every year. Some of my favorite cooking items have come from her - my giant stainless pan that I use for braising meats, my Santoku knife, and this year both a crock pot and the dehydrator! Here it is, the kitchen appliance I am determined to conquer:
I also bought myself a jerky gun to go with it. After washing all of the parts I set to making a spice blend for the jerky using s&p and chili, onion, garlic, and ginger powders. I then split it in half and mixed one half with a pound of lean (95/5) grass-fed ground beef and the other half with ground bison since jerky made with leaner meat is less likely to go rancid when stored. The jerky gun came with a few attachments to make both strips and Slim Jim style jerky. Since I wanted to try both, I decided I'd use one for the beef and one for the bison, making them easier for me to identify later.
I loaded the gun with the bison first and set to making strips:
One thing I realized a little too late is that with the strip attachment you really need to push the meat all of the way in yourself to get rid of those air pockets so the jerky comes out in one piece. It did get easier once about half of the meat was gone. Then the beef got loaded in and soon I was ready to dehydrate:
While the jerky was dehydrating at the highest temp possible (160 degrees) I went on to the next task on my list. Ghee is clarified butter, or butter from which the milk solids have been removed. Many paleo folks are fine with using grassfed butter (as am I), but butter isn't technically Whole 30 approved while ghee is and I knew I'd want to use some butter in my turnip puree for dinner tonight so I set about making ghee with a half a pound of the Kerrygold grassfed butter I picked up at Trader Joe's and this recipe from Alton Brown. I got distracted pretty much exactly when I should have been pulling the pan off of the heat so I think I ventured a tiny bit into brown butter territory, but I'm not too concerned. Brown butter makes everything taste better anyway. Possibly the best thing about ghee? It will keep safely at room temp for a long time in its liquid form:
Once that was done, all I had left to make was dinner. On Sundays I like to make a dish, usually something braised or in the crock pot that will give me at least several meals worth of leftovers. This week for some reason I was craving meatloaf. Fine Cooking is one of my favorite cooking magazines and has these really cool "create your own" pages where they teach you the fundamentals of a certain dish, and then let you choose ingredients you have on hand to make a variation that works for you. And in fact they have one for meatloaf. This time I decided to use one of their existing combinations and modified this Double-Mushroom Meatloaf recipe to be paleo friendly by sauteeing the aromatics in bacon fat and leaving out the bread, milk, and ketchup. I also learned that Worcestershire is not paleo-friendly at all, but only after I put it in the mix, oops. I also subbed in 1/2 t of dried ground sage since my store was out of fresh.
While the meatloaves were resting, I quickly whipped up some turnip puree in place of mashed potatoes and put the second pan of braised cabbage I had made yesterday using this awesome recipe (the other pan was for the paleo potluck I went to, details on that in another post!) in the oven to brown. And viola, comfort food at it's paleo best:
By the time I had finished all of that (and potted around at my computer intermittently), 4 hours had passed and my jerky was done:
Surprisingly I like the taste and the texture of the bison strips better, but they're both delicious and the process was relatively easy and non time intensive, which makes me super excited because it's tough to find jerky with neither soy sauce (gluten) nor sugar that also tastes good (and doesn't cost an arm and a leg). At some point I'm going to tackle fruit and dog treats as well, but for now I'm thrilled to have it just to have a stockpile of jerky on hand for snacking.
And that folks, is how I spent my Super Bowl Sunday. Off to bed - I need to be well rested for my first day of "real" Crossfit tomorrow!!
Up first were the egg muffins, Nom Nom Paleo's Prosciutto-Wrapped Mini Frittata Muffins to be exact. These have been on the agenda for some time and I decided that buying a new Silicone muffin pan was just the motivation I needed. Who am I kidding? I just love to buy stuff off of Amazon. Thank you Amazon Prime! If you don't know this about me already, let me clue you in - I like to do RESEARCH before making a decision. Even a simple muffin pan requires research. What I learned during said research was that pans that are not 100% silicone often release a chemical smell at high heat. Yeah, no thanks. So I opted for this 100% silicone muffin pan.
Next up was jerky. Did you know my mom bought me a dehydrator for Christmas? She gets bonus points as a mom for feeding into my love of cooking at Christmas time every year. Some of my favorite cooking items have come from her - my giant stainless pan that I use for braising meats, my Santoku knife, and this year both a crock pot and the dehydrator! Here it is, the kitchen appliance I am determined to conquer:
I also bought myself a jerky gun to go with it. After washing all of the parts I set to making a spice blend for the jerky using s&p and chili, onion, garlic, and ginger powders. I then split it in half and mixed one half with a pound of lean (95/5) grass-fed ground beef and the other half with ground bison since jerky made with leaner meat is less likely to go rancid when stored. The jerky gun came with a few attachments to make both strips and Slim Jim style jerky. Since I wanted to try both, I decided I'd use one for the beef and one for the bison, making them easier for me to identify later.
I loaded the gun with the bison first and set to making strips:
While the jerky was dehydrating at the highest temp possible (160 degrees) I went on to the next task on my list. Ghee is clarified butter, or butter from which the milk solids have been removed. Many paleo folks are fine with using grassfed butter (as am I), but butter isn't technically Whole 30 approved while ghee is and I knew I'd want to use some butter in my turnip puree for dinner tonight so I set about making ghee with a half a pound of the Kerrygold grassfed butter I picked up at Trader Joe's and this recipe from Alton Brown. I got distracted pretty much exactly when I should have been pulling the pan off of the heat so I think I ventured a tiny bit into brown butter territory, but I'm not too concerned. Brown butter makes everything taste better anyway. Possibly the best thing about ghee? It will keep safely at room temp for a long time in its liquid form:
Once that was done, all I had left to make was dinner. On Sundays I like to make a dish, usually something braised or in the crock pot that will give me at least several meals worth of leftovers. This week for some reason I was craving meatloaf. Fine Cooking is one of my favorite cooking magazines and has these really cool "create your own" pages where they teach you the fundamentals of a certain dish, and then let you choose ingredients you have on hand to make a variation that works for you. And in fact they have one for meatloaf. This time I decided to use one of their existing combinations and modified this Double-Mushroom Meatloaf recipe to be paleo friendly by sauteeing the aromatics in bacon fat and leaving out the bread, milk, and ketchup. I also learned that Worcestershire is not paleo-friendly at all, but only after I put it in the mix, oops. I also subbed in 1/2 t of dried ground sage since my store was out of fresh.
While the meatloaves were resting, I quickly whipped up some turnip puree in place of mashed potatoes and put the second pan of braised cabbage I had made yesterday using this awesome recipe (the other pan was for the paleo potluck I went to, details on that in another post!) in the oven to brown. And viola, comfort food at it's paleo best:
By the time I had finished all of that (and potted around at my computer intermittently), 4 hours had passed and my jerky was done:
Surprisingly I like the taste and the texture of the bison strips better, but they're both delicious and the process was relatively easy and non time intensive, which makes me super excited because it's tough to find jerky with neither soy sauce (gluten) nor sugar that also tastes good (and doesn't cost an arm and a leg). At some point I'm going to tackle fruit and dog treats as well, but for now I'm thrilled to have it just to have a stockpile of jerky on hand for snacking.
And that folks, is how I spent my Super Bowl Sunday. Off to bed - I need to be well rested for my first day of "real" Crossfit tomorrow!!
Saturday, February 2, 2013
Crossfit Basics...check!!
This morning was my 4th and final Crossfit Basics class. It varies by box, but many, including Crossfit Revamped require you to attend a series of intro classes so you can familiarize yourself with the terminology and learn the proper form for the various exercises. Each class we would warm up together, learn and practice a few skills, and then do a shortened WOD. This morning they rounded out my education with front squats (squatting while holding a weighted bar on your collarbone essentially), rowing, kettleball swings, and sit-ups and back extensions on the GHD machine. I asked if that stood for something something of death and got a laugh, but no real answer. :P All you really need to know is it's a large contraption meant to make already painful exercises more painful.
So with those 4 classes under my belt, I can move on to playing with the big boys & girls on Monday! I'm pretty much scared shitless, but also excited. I finally feel like I'm at least starting to get the hang of the WOD - balancing pushing myself with keeping proper form - and the last 2 workouts haven't left me in such excruciating pain.
For anyone who's interested, here's today's WOD:
AMRAP (as many rounds as possible) in 10 minutes of:
5 burpees w/a plate jump
7 front squats
8 kettleball swings (I kind of like these!)
12 sit-ups
I was able to complete 5 cycles. Keep your fingers crossed for me on Monday!
So with those 4 classes under my belt, I can move on to playing with the big boys & girls on Monday! I'm pretty much scared shitless, but also excited. I finally feel like I'm at least starting to get the hang of the WOD - balancing pushing myself with keeping proper form - and the last 2 workouts haven't left me in such excruciating pain.
For anyone who's interested, here's today's WOD:
AMRAP (as many rounds as possible) in 10 minutes of:
5 burpees w/a plate jump
7 front squats
8 kettleball swings (I kind of like these!)
12 sit-ups
I was able to complete 5 cycles. Keep your fingers crossed for me on Monday!
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