August 30, 2011
I was exhausted last night when I got home from work around 7:45. I don’t even think exhausted is the word… my eyelids were heavy and I just wanted to curl up in a ball and sleep. I have nasty fall allergies and I am thinking that the storm may have jumpstarted them with all the trees flying. I was in bed at 9:00 and slept pretty well…
Funny thing was, I woke up thinking about CrossFit and what the WOD would be this morning. I was thinking (at 5am) that we haven’t done burpees in a while, maybe I was dreaming about them. I went downstairs and decided to hop on the website real quick to see what was in store… hmmm what do you know… BURPEES! M and K must have been in my head last night!
Off to CFW I went, T was there burpee-ing (is that a word) away when I pulled up. I got right into the warmup. Funny how a 200m run feels like nothing now. My feet feel light and my breathing is much more controlled. The 9 fundamentals are coming along every week with my form improving slightly by the day. It helps to have done a lot of these moves with weight on the bar, they feel completely different… but now through the warmup with the PVC or just the 15lb bar I can imagine what it should feel like with weight and its easier to concentrate on my form.
It was time to start my WOD. Clearly it was a cardio, mind over matter, type workout. Cardio hasn’t been my thing, but I was determined to do this. The words “I can’t” haven’t been in my vocabulary for weeks now when I see the board. I do of course think “awww hell” but never CAN’T.
K had me do a few SDHPS with the womens Rx weight (65lbs) and it felt pretty good. She said “what do you think?” I responded “Well I surprised myself with the KB swings yesterday so lets do it.” The only way to see if I can do it is to just do it right… cant fail unless you try… and really its not failing if you try in my opinion. Pushing to get better and understanding what you need to work on is what it takes to reach where you want to be.
Ahh, good old burpees, how do I love thee… let me count the ways. Ummmm… well, I am getting better at them. I the all 5 sets of burpees without stopping in the middle of the sets, K was encouraging me to get back down on the ground and we both decided once you get down there, you realize it’s the worst place to rest so you get back up… than get back down. I was trying to control my breathing and keep a good pace.
The SDHP’s were good, I was excited to use another Rx weight for all 5 sets. I know what I need to work on. Pretty much the same thing I have to work on with cleans and thrusters. I have been so programed to keep my back arched and my butt out while holding in my abs… with all of these moves you have to pull your hips forward and use them to push the weight. I know I don’t have a problem in the “hip” category… so if anything they should help me lift more weight! I was trying to punch out as many as I could without stopping, some rounds it was 5 in a row and some it was 10. K kept reminding me not to stop and let my mind tell me how tired I am.
The last set was great. I kept thinking “push, push, push, you CAN do this…” K yelled out “last set of burpees” and it was music to my ears! All 15 burpees without rest right into 15 SDHP’s… and I just kept going… she yells “you can do this, get under 14 minutes…” and you know what… I did. Time 13:54!! Take that Burpees…
10 Shoulder Rotations
5 Rounds for Time
- 15 Burpees
- 15 SDHPs (Rx 65lbs)
(My time 13:54)
3X10 Ab Roller
3X10 Back Extensions
Looking forward to lunch today… Paleo Shepards Pie
Got the recipe at (http://cfscceat.blogspot.com/2011/01/paleo-shepherds-pie.html)
1 lb. ground lamb
1 onion, chopped
2 C carrots, sliced
1 tsp. ground black pepper
1/2 tsp. sea salt
3/4 C beef broth
1 T arrowroot powder
1 T dried thyme
1 T olive oil
1 head cauliflower, broken in chunks
2 T coconut oil
1/2 black pepper
Preheat oven to 400 degrees. On the stove top, steam cauliflower chunks until just tender. Put in a food processor and add coconut oil. Blend until creamy, season with ground pepper and set aside. Heat olive oil in a skillet and saute onions until tender. Add ground lamb and cook until crumbly and brown. Add carrots and cook for another 5 minutes. Mix beef broth and arrowroot powder together. Slowly add the mixture to lamb and carrots. Season with the salt and pepper and simmer for about 5 more minutes. Pour into a 9-inch pie pan. Spread cauliflower over the top and bake for about 30-35 minutes (remove when top starts to brown, and sides are bubbly).
It looked like this...