I llama squats

I llama squats

  Front squatting 80% of my body weight is not a bad result for a weakling me thinks!   I really like squats. They’re the one thing that I don’t feel like an absolute weakling at. My legs are somewhat strong compared to my upper body and because I’m quite flexible, I’ve never had any issues doing squats. The movement feels good and I can feel it working at the very areas I most wish to firm up – Bring on a bum so tight it’s bouncing off the walls! 😉 The best thing about a full on weight lifting workout is that I always feel fantastic afterwards. I don’t know what happy hormones it makes my body produce, but that ever it is I’m loving it! All in all an absolutely fantastic WOD and as a bonus I seem to be recovering from my flu and it wasn’t holding me back too badly either. Oh, also: bruises are sexy(?), part 2 – front squat bar love. WOD (front squats) 5 rounds of 3 x front squat (40kg*) 5 + 5 kettle bell squats (8kg) (* new personal best: front squat...
Getting back on the horse…

Getting back on the horse…

  Oh gawd – I thought that this was going to be a pukie for sure!   Two weeks off CrossFit and recovering from flu does not make it any easier to get back on track with CrossFit. The warmup alone killed me – I was huffing and puffing like crazy by the time I was done. WOD itself felt ridiculously hard. The little strength I had gained so far was all gone and the 20kg bar felt too heavy. I had to opt for the 15kg bar instead. Not good. Also, I don’t think the black and blue knee (bloody split lunges!) will be such a good office look with my pencil skirt tomorrow… *** UPDATE –  Fact: Jumping lunges and ladylike office appearance do not mix. …but, bruises are sexy, right? WOD (push press & jumping lunges) 8 rounds for score of: 20 sec push press (15kg) 10 sec rest 20 sec jumping lunges 10 sec rest Score:...

Continuous Pull-ups, Handstand Push-ups – yeah right!

  Seeing today’s WOD on the white board was a tad discouraging: pull-ups and handstand push-ups – both of which are very much out of reach at the moment!   I was able to do an assisted handstand push-up, which was pretty bloody cool – but when it came to the WOD itself, I opted at doing the dumbbell version instead. And obviously pull-ups are still far from my reach, so I did vertical pull-ups with rings instead. All in all a great WOD and now I feel ready to face the day! WOD (Ring pull-ups, handstand push-ups (dumbbells) ladder) 1 minute rounds of both, adding a rep each round for as long as you can do the reps within the time limit. 1+1 2+2 3+3 4+4 5+5 6+6 7+7 6+8...
Post overhead squat core squeeze documented

Post overhead squat core squeeze documented

  After a full on workout of overhead squats, here we are, The Man and I, struggling with the core section – Kurt on the left and me in the middle. At least it looks like there’s a little more zing in my sit-ups than in the first CrossFit post...

WOD: Overhead squats

  Today’s workout felt fantastic! I’m not strong by any standards, but half my weight is a happy starting point for me!   For some reason I really enjoyed today’s WOD. I’ve never done any form of weight lifting before, so doing overhead squats felt really cool. In my third round I managed to do one squat with 27.5kg, but I couldn’t get the second one up and had to scale down to 25kg for the rest of the reps. In any case, felt fabulous afterwards! Can’t wait to try this one again in a few weeks and try to move towards heavier weights. A chick opposite me was overhead squatting 50kg and just quietly, I think she’s my idol of the day. There’s another goal added to the list: to be able to overhead squat my entire body weight. THAT would be cool. This round I have to be happy with half my body weight. WOD (Overhead squats) 3 x 15 kg 3 x 20kg 3 x 25 kg 3 x 25 kg 3 x 25...

CrossFit nutrition: Pre & post WOD protein smoothie

  It can be challenging to find enough time to whip up a proper protein filled breakfast before an early CrossFit session. I’ve discovered that protein smoothies make those early mornings just that little bit easier.   I’ve been looking for a protein supplement that is not filled with sugars or artificial sweeteners, additives and preservatives. I realise that protein supplements are still outside what is considered paleo, but the current brand I’m using seems to be a good compromise between health and results as it’s all natural ingredients and no nasties. As a bonus it’s very yummy and doesn’t upset my very sensitive stomach.   Pre-workout: Blend all ingredients until smooth and drink 30-60 minutes before workout. 2 tbsp all natural chocolate protein powder 0.5 banana 4 large strawberries 1 passion fruit 0.5 cup coconut milk 0.5 cup water Post workout: Blend all ingredients until smooth and drink 45 minutes after workout. 4 tbsp all natural chocolate protein powder 1 banana 6 large strawberries 1 passion fruit 1 cup coconut milk 1 cup...
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