Didn't I tell you I'd forget something?! Sorry it's been a week without a post. Between having crappy internet and 5 thousand other things to do, I kind of slacked off a bit.
But anywho...
After finishing this paleo thing, I decided to come up with a "bucket list" of Crossfit movements that I want to master in the near future:
1). 20" box jumps
2). Double-unders
3). Pull-ups with a green assistance band
4). Handstands
I feel like I spent the entire challenge adding to this bucket list but these are the 4 that really stick out to me.
Worked out Monday morning. They definitely got us good. Woke up and checked the WOD and nearly had a heart attack. I can officially say that I got April Fools'd.
April Fools WOD:
1 mile run
100 chin to bar pull-ups
200 handstand push-ups
300 pistol squats
1 mile run
...rest 5 min...
Establish 20 rep max back squat
Oh yeah, they got me good. Nawt cool. It took me until the 300 pistol squats to realize I'd been had. So the REAL WOD for Monday was:
Strength:
20 rep max back squat
MetCon:
EMOM (Every Minute On the Minute) for 20 minutes
- odd minutes: 3 deadlifts
- even minutes: max effort burpees
I used 93 pounds for the back squats, and 133 pounds for the deadlifts. The MetCon definitely sucked a lot. The most burpees I got in one round was 12, and that was the first round. For the first 6-ish rounds I was averaging about 8 burpees, my final total being 66. Wasn't very impressed but I took it.
The rest of the week was uneventful. Only got to the gym one other time because I got sick again and was working. Well...the jury's still out on whether I was sick or got allergies, because both are fairly likely. What I DID spend my week doing was fatty-ing myself up again on all the foods I've been missing (damn). There was Chinese food, garbage plates, and various other non-paleo items. It was a bad idea, I felt like crap. Part of the problem was not having food in the house that I was interested in eating. Getting back to paleo = work in progress.
Friday was Open WOD 13.5...the last one. They nicknamed it Fran-RAP.
4 Minute AMRAP
15 Thrusters (65 pounds)
15 Chest to Bar pull-ups
*If you complete 3 full rounds within 4 minutes, you get 4 more minutes added to the clock
This was killer but I beasted through it. Well...beasted in my terms which usually means not stopping and just going at it full force. 65 pound thrusters weren't nearly as bad as I thought they'd be. The last time I did thrusters, I used 73 pounds so it was a little lighter this time. I used my usual resistance band for the pull-ups. The tough part about these pull-ups were that they were chest to bar, not chin to bar so you had to pull yourself up even higher than we usually do. I ended up kipping a bit. My final score was 48, which means I got through the full sequence twice and got 3 thrusters done. That's freaking amazing for me.
Since that was the only thing we were doing that day we got a lot of free time at the end of class, so I decided to try some of my "bucket list" movements: 20" box jump, green band pull-ups, and I threw double-unders in there just because everyone else was doing it.
I started with the pull-ups since our coach was going over kipping pull-ups with a lot of people. I tried a couple strict pull-ups with the green band and just barely got my eyes over the bar, so I went with kipping. Kipping with an assistance band must look so comical to the people standing on the ground watching you do it because you feel like a whale that's tied up in elastics. But regardless, I did it. I started with one pull-up, then kept progressing until I could get 5 in a row. I didn't want to go too crazy since I was already kind of tired, so I was happy with the 5 in a row.
After that came the box jumps. I warmed up with the 16" box a little bit, then pulled out the 20" box. I started with some step-ups just to get a feel for the height. A couple of the other guys were hanging around watching me and asked me what I was doing. I told them I just wanted to jump on the damn thing once. After doing a couple step-ups, I stood next to it and did a couple vertical jumps. They told me I was clearing the box with a decent couple of inches so I decided to just go for it. I stepped back from it a few paces so I could get a walking headstart. There were a couple failed attempts but I finally did it! I definitely did a little dance on top of that thing. After that I kept trying it. I still needed a walking head start before I could even contemplate jumping on that thing because it was definitely still fairly intimidating! I knew I was starting to get tired when I was getting more failed attempts than actual jumps so I put that one away for the time being.
Last but not least, double-unders. I honestly don't know what hurts more - whipping yourself with a jumprope or burpees because they're fairly neck and neck with that one. I didn't quite get one because my arms and legs were fairly exhausted by the time I got to trying it out, but I at least left with some good pointers on how to do them.
So after being so productive, I made workout goals for myself. On days that aren't leg intensive, I told myself I'd stay after a little longer to work on the box jumps. On days that aren't arm intensive, I decided I'd work on pull-ups and double-unders. It seemed like a really good plan at the time.
After all that, I was actually kind of feeling better, so I decided to go banquet shopping. I'd cleaned out my closet of a whole ton of things that don't fit any longer and I really wanted to get myself a nice cheap dress that I could feel good in, but also feel good getting rid of at the beginning of the summer when I've lost more weight. Let me tell you, it was SO amazing to be in a dressing room and feeling torn between dresses because you have several that look good on you. I'm still not the size I wanted to be, but it was still a pretty amazing feeling. Now if only I could get myself back on the damn paleo!
In between all of this, I'm still going on long walks about 2 or 3 times per week, Sunday being the longest one at 5 miles. The weekend was beautiful. Sun was shining both days. Sunday was a little warmer though. I spent all day Saturday outside doing a cones course so I was walking around everywhere and even managed to get a sunburn! Sunday we had meetings, and I got to just spend a little time sitting at the picnic table before our walk. Sometimes even the most non-intensive exercise still feels good.
This post is going to end on the weekend because the next one is going to segway into how my plan has worked out for me so far this week.
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