I couldn't resist posting this photo. This is the paleo pyramid, which I love and try my best to abide by on a daily basis!

120410 WOD

Box Squat
3-3-3-3-3-3 (50#-70#)

--

10,9,8,7,6,5,4,3,2,1 KBS (12kg)
1,2,3,4,5,6,7,8,9,10 pull up (jump pulls)

Time: 6.35 mins

For box squats, I am glad to discover that I have flexibility in squatting. But I guess that's not necessarily a good thing since I tend to squat too deep. My stance is off as well, since I don't have the habit of keeping the weight on my heels (I suspect probably due to training at another gym last time, whereby the technique taught there was elevated heel squats, which I might have gotten used to the height difference.) Well, no excuses there. I need to learn to pop my knees outwards and stop pushing off with my right feet. And always to push my butt back as far as possible, of course!

Since the focus is on technique, I decided to de-load from 70# back to 50# because I could not explode upwards with 70#. Have to keep practicing the movement until I get the hang of it and exploding upwards becomes second nature.


130410 WOD

Deadlifts
5-5-5

130# / 140# / 160#F

---

5 rds

6 seated muscle ups
12 box jumps
200m

Time: 16.05 mins

My thoughts on the WOD was I enjoyed it thoroughly. Things I need to work on is tightening my core. My mind is usually lazy and I tend to squat without putting in maximum effort. Guess that's why my front squat is capped at 70#-3 reps and 100#-1 rep max. Honestly, I hate squats, they actually make me fear them. It's only because squats need real effort and work, since I'm weak at them. And doing things you are weak at or afraid of is the only way you are ever going to get stronger and better. So if squats are the thing that I hate doing the most, all the more I should work at them. Really have to mentally force and train myself to keep engaging my core muscles and holding my chest up & butt back & down. Kev/Alistair also helped me realise that I am not resting my weight on the right part of the feet. If i just focus on pushing my knees outwards, the weight will ease off to the outer parts of the soles, which will results in pushing down my heels naturally. Today's deadlift was kinda poorly done since I started warming up with unneccessary light weights and was not able to PR today. But I guess it tells me where I can start off from next time. After keeping the barbells, right as we were about to start the 2nd half of the WOD, it started pouring.

However, I have shed sweat, blood and skin for Crossfit. No way am I gonna let rain stop me from doing the WOD as it is. Hence, we continued on. I do feel that my timing is really bad, mainly because I am always hesitant to push myself during the 1st few rounds. I tend to stay in this comfortable mode under the excuse of pacing myself. It felt good to burst through the last 2 rounds though.

After CF, I drove home and the feeling of speeding on the expressway in the rain is simply exhilarating. Very dangerous but very thrilling, I must say. Except snaking through the other cars, overtaking them! Okay, that was very random. No worries, I will drive safely.

Strong is the new SEXY!

Love,
BossaNovAlyssa