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...

Burpee hell!

  And I thought Fight Gone Bad was hard…   I think it’s safe to say that this one was the hardest WOD I’ve done so far. I thought my knees to elbows were going to be closer to ‘lift your toes slightly while hanging off the bar’ but I was able to lift my knees surprisingly high. The first few reps were armpit height and after that I got my legs over hips on all reps without problems. I don’t think it’ll take too much work to do my first proper knees to elbow. I made the mistake of taking a too heavy wall ball and it really lost me some time in the first two rounds. I picked 12 pound ball, but really, I should have been using 10. I had no proper control of the returning ball and the reps got messy towards the end of the second round. I switched to 10 pound ball for the last round to keep the reps clean. Burpees. Holy ****! I have managed to live my life this far without ever doing one and had no idea what I was up for. Obviously I didn’t do the pushup part. But I did jump my feet back and forth every time and I kept the jump at the end of the burpee. But these were the single hardest exercise I’ve done so far. I think it’ll take some time for us to be friends…. The best part about today’s workout was that the man was on the floor with me! This was the first time he joined a normal WOD and...

Fight Gone Real Bad

  I knew the name of this session was a bad omen…   This one was tough. Real tough. I’m expecting to join my wonderful man in is world of pain tomorrow, as the repercussions of this morning fully sinks in. On a more positive note – I survived it and I think I did alright at it too. Once again, I am feeling fantastic after the workout and can’t wait for the man to join the proper WOD sessions with me next week. It will be awesome. Speaking of which, he met Helen today. I think they got to a slightly better start than Helen & I did, but he still thinks that she’s one mean bitch… Fight Gone Bad 3 rounds, for score of Wall-ball, 4 kg ball  (Reps), Sumo deadlift high-pull 12 kg (Reps), Box Jump, 16″ box (Reps), Push-press 10 kg (Reps), Row (Calories) 1 min rest Score: 256...

That damned box nearly killed me…

  I had no idea box jumps were so hard!   I was surprised how hard the box jumps were after running. I was expecting them to be the easy part of the WOD. Little did I know! However, the push jerks were surprisingly easy – I should have opted for 17.5kg instead of 15kg. In other news, the man has reached a state of muscle soreness where it takes him minutes to ascend/descend stairs. The other night I must have turned in my sleep and placed my arm on his chest, which resulted in me waking up to his girlish squeal of pain and complaints. The hilarity of poking his various muscles and observing reactions provides me with an endless source of entertainment. WOD 3 rounds, for time of 400m run 30 box jumps (40cm box) 15 Push+jerks (15kg) Time:...
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