sled dragging = best WOD ever!

I went online last night and looked at today's WOD.  It looked so good, I had to go to crossfit today even though I don't normally go on Thursdays.  I've been wanting to try my hand at sled dragging/pulling and haven't been able to make it when they've done it in the past. 

So I've been trying different things for breakfast to see what feels the best when I crossfit.  I'm surprised to say that carbs give me the best endurance through my workouts.  I used to only eat things like eggs, bacon, protein packed things but would constantly feel sick during the WOD's.  I tried cereals, but the small amount of sugars seemed to upset my stomach as well.  I've finally settled on a super small bowl of organic oatmeal.  It's just enough to keep me from getting hungry, I have a nice constant flow of energy during the workouts and I never feel sick.  I bring along a protein shake in a small cooler that I keep in the car and drink on the way home.  Having protein directly after a workout is one of the fastest ways to replenish your muscles.  It also greatly helps decrease soreness that we feel the next day after a grueling workout. 

Anyhoo so today we started off with a 400 meter run.  Instead of trying to stay with the group, I stuck to a comfortable pace and really worked on my breathing and keeping good form.  I was definitely the slowest out of the group, but for the first time I didn't feel like I was gasping for air and going to die.  I felt fairly comfortable.  What a nice change of pace!! 

Our skill set was Romanian Deadlifts.  These really work the back of your legs and your bum.  We did 3 sets of 10.  Ohhh I could definitely feel the burn.  Then we did 3 sets of 10 hip thrusters.  You lay on the ground the place the barbell on your hips.  Then you put your feet on the ground, so your knees are up in the air at about a 90 degree angle.  Then you push up with your hips and clench your bum and lift the barbell off the ground.  This was quick exhausting.  My legs were shaking they were so tired. 

Next we got in groups of 3 and started our WOD.  We used a sled.  It looks similar to this.

 

 

 

We had to pull it down the alley, walking backwards.  Then turn around and drag it back up the alley, walking forwards.  You can definitely feel the different muscle groups it takes to pull it backwards, vs dragging it forwards.  Next we did 20 toes to bar, but for those who aren't able to do those, we'd do 10 ab wheels.  Then 20 wall balls.  We each had to do those three stations, three times.  So basically we did 9 stations in all.  It took our group a total of 25 minutes to complete the WOD.  We were right with the rest of the groups.  It was great to feel like I wasn't slowing my group down. 

 

I loved the sleds.  I've seen them being used on shows like The Biggest Loser and Extreme Weight Loss Edition.  I felt powerful, strong, and accomplished.  They are definitely my new favorite at crossfit. 

 

 

My husband is out of town on business, which means I can get away with super simple, kid friendly meals.  Time to figure out a healthy lunch and dinner before the day gets away from me.

Personal Records

Today was a much better day than yesterday.  My energy levels were back up and I was feeling more positive. 

We worked on dead lifts today.  I was able to lift 150 lbs once, a few weeks ago.  Today I was able to lift 160 lbs several times.  AND and and and I did box jumps.  They weren't the 20 inch boxes that are recommended for girls, but I'm getting there.  I'm not sure how high my box was.  NO more than 10 inches I'd say.  So it's still very modified, but at least I'm jumping now and not doing step ups. 

Every muscle in my entire body feels tight and sore.  I'm thankful I'll have the weekend to rest and relax.  This should be a good weekend too, we have no plans and my in-laws are back in Texas.  Woohoo!

Death by kettlebells

Today's WOD kicked my rear oh so bad.  We did a 9 minute warmup.  The goal was to use kettlebells constantly for 9 solid minutes...no stops or breaks.  I was wishing I'd grabbed a lighter bell within 60 seconds of the warmup.  My upper arms were on fire! 

Note: The gal is this picture is not me. 

For a skill set we did dead lifts.  Although I was able to deadlift 150 lbs last week, Derek had me keep the weight at 115lbs so I could concentrate on form.  I was hoping to see if I could of add more weight than last week, but alas I suppose form is far more important at this point.  Wrong form equals injuries and I definitely want to steer clear of those. 

Our WOD was 12 minutes AMRAP (as many rounds/reps as possible)

15 American kettlebell swings

12 hand release pushups

9 box jumps


It doesn't look hard.  It doesn't sound hard.  The first two rounds weren't hard.  Once I started my third round I wanted to die.  Dying would be less painful that what I was doing.  haha   I was able to just finish 6 rounds when the 12 minutes were up.  We had to write our scores on the board.  I didn't come in dead last, but I believe I was 2nd to last AND I did box step ups instead of jumps.  It's so hard to jump very high when you have lots of extra weight literally weighing you down.  Oh well.  Someday I'll get there, right?!

I've been slacking a bit with Paleo eating.  I haven't been totally off the wagon, but I definitely need to clean up my eating and get back on 100%.  I feel so much better when I do and my energy is through the roof. 

My inlaws are coming to visit in about 7 weeks.  I get so much anxiety when they visit.  I love my father in law dearly, but my mother in law is a monster.  She's so incredibly mean and rude.  She's loud, obnoxious and likes to cut me down.  She makes comments on my weight every year they visit.  She asked me a couple years ago if her son even loved me anymore because I'd gotten so fat.  Who does that?  I'm a quiet person by nature and hate to "rock the boat".  I've never really stood up for myself where she's concerned.  That crap isn't going to fly this year.  I feel strong mentally and I'm stronger physically.  I know I'm doing something good for my health and if she says anything, I'm going to put her in her place.  That being said.....I'm still feeling super anxious. 

My 2nd CrossFit bootcamp workout......

Well I must say my 2nd workout was MUCH better than my 1st.  I didn't puke.  I didn't cry.  I actually finished my entire workout.  woohoo!  Last night we started off with more squats.  Then we squatted again.  Then we squatted all the way down....to where your rear is just a fraction of an inch above the ground.  I can't personally go that far down because of all the excess fat on my stomach and thighs, but I did the best I could.  We held this squat for 3 or 4 minutes while Derek was yapping about the importance of squats.  I couldn't hold it.....I kept standing back up to rub my burning ham hocks.  He eventually had me hold onto a support beam while I was in a deep squat to help me from falling over.  He told us that we need to practice deep squats at home for about 5 minutes a day...basically sitting in a squat for a solid 5 minutes without standing up.  Good grief!  He told me to start off just doing 60 seconds at a time and holding onto a doorknob to keep from falling over and to slowing extend my time as I got better at it and then to eventually not hold onto anything.

After panting from our squats we moved onto dead lifts.  Of course these involve squats as well.  We practiced using metal pipes that will eventually have weights added to them.  We did several of these as Derek watched our form.  I love that all the CrossFit instructors are really big on form.  That really sets my mind at ease.  I don't want to get injured by doing these moves wrong and I feel better knowing they're watching me and letting me know when I'm doing it wrong. 

Next we move onto kettle bell dead lifts.....again......it includes squats.  We do several of these we all can feel our thighs quivering from exhaustion.  We follow up the kettle bell dead lifts with burpees, which I now see are slightly different than down and ups.  I'm tired, all my muscles are quivering and I'm ready to go home. Derek lets us take a quick water break and then it's time to start our workout.  Derek pulls me aside and lets me know that we'll be doing 4 rounds of 10 kettle bell dead lifts and 30 seconds of burpees, but that I can just do the kettle bells if I want.  I tell him thanks, but am thinking, HELL NO!  I came to CrossFit to push myself all the way and I'm not going to sit out on anything.  Nope nope nope.  I appreciate him trying to take it easy on me, but I need to prove to myself that I have the will to get through anything. 

I got through all 4 rounds.  I did a modified burpee, and could only do about 5 each 30 second round, but at least I tried and I gave it my all.  Afterwards we were all dripping with sweat and were panting like dogs.  It felt great!!!!!  We talked more about nutrition and went into depth on Paleo eating.  I stood there listening and just felt at peace.  As if I finally found what I've always been looking for.  This is where I want to be, these people are the type of people I want in my life, and my life is never going to be the same from this point on.  If I had the energy and the capability I would've done cartwheels all the way home. 

I go again today for my 3rd bootcamp workout of the week.  I'll get 3 days off to rest and enjoy Easter with my family before we start up again. 

What I ate yesterday:
Breakfast~2 eggs, 2 slices of bacon, 1 cup fresh pineapple, 1 cup of coffee
snack~handful of organic unsulfered dehydrated apples
lunch~1/3 cup sweet potato, 4 oz of ground turkey
snack~green salad with 2 oz of leftover steak and homemade oil and vin dressing
dinner~7 oz ground turkey patty, large green salad w/ homemade dressing
snack~1 TBS almond butter and 1 square of 72% dark chocolate