I really liked this more endurance-based strength training session today. I loved that we focused on not just strength, but muscular endurance, and we also really focused on form. When you're doing that many without re-racking, it really gives you a chance to focus on every little portion of the back squat.
Drive the knees out.
Drive up with the hips.
Squeeze the glutes.
Activate the hamstrings.
Press through your heels.
Imagine turning your feet out on dinner plates ...
Oh the cues that go through my head.
And then we played with the Benchmark WOD: Helen.
Here's a PERFECT EXAMPLE of the beauty of CrossFit and the gains that can be made in such a short amount of time.
The last time I did Helen, I did it in 14:06. That was in May of this year.
I Rx'ed it this morning in 11:00. I took 3 minutes off my Helen time in less than 3 months. So in another 3 months, I want it sub 10 minutes. I know exactly what I need to work on, so it will happen. All of my swings were unbroken, and my first round of pullups. I had to partition the pull-ups this morning because I'm not used to the non-taped bars at Midtown. Weaksauce, I know, but my grip was sucking ass. Looks like I need to work on that.
I think it was my kickass hair that morning that lead to the PR, personally. It was rocking the house this morning, no? No, those are not my pajamas. Those are my gym clothes.
Speaking of gym clothes; dragging your stinky, post-WOD ass into the Midtown Starbucks is probably not the best idea. I have never seen so many suits in one place before. The Starbucks I usually venture into are full of Apple geeks and poor college students stealing free wi-fi ... I tried to hide my ripped up, chalked up hands as best I could as I was paying for my over-priced Americano and lunch.
I looked through all of their pre-packaged foods, and the macros on this were about right. 220 cals, less than 8g of sugar, 10g of protein, and a light amount of carbs. Plus, fresh goat cheese?! Sold, son! I needed proper fueling for the mission I was about to embark on: the Hunt for PB2.
I did more than just kill, I slaughtered.
I'm a wild huntress! Look at all of this kill I brought home!
I had to pay an arm and a leg for it ($6.50 a jar) but hey, it's in my cupboard and will soon be enriching my bowls of egg whites very soon. WORTH IT. I did find it cheaper online, so in the future I'll probably start doing that, but for now - it's alllll mine.
I do weird things with PB2. I put it in my shaker bottle filled with whey protein powder, and a little cinnamon. I add it to egg whites mixed with a little sugar-free syrup. I put it in my protein pancakes and waffles. I mix a little into my hot cocoa. I mix it into my coconut milk ice cream. Into my Lactaid Cottage Cheese. Into my Fage with fresh fruit. I mix it with jam and put it on my carb-free bread.
Whaaat? Carb-free bread? Yes, thanks to Julian Bakery!
When I was out prowling for PB2, the kindest woman at Good Nutrition (in Toco Hills) also mentioned they are the only retailer of Julian breads, and walked me over to the freezer where I just about died and went to Heaven! I scooped up some of their Cinnamon Raisin, and can't wait to update you tomorrow on how good it is.
For almost $9 a loaf, it better be freaking fantastic. They also just started making Paleo bread that I can't wait to get my dirty paws all over!
Dinner tonight was a hearty salad with all the fixin's. Spinach, toms, cukes, olives, almonds, chicken breast, jalapeños, banana peppers, it was a salad beast.
The Husband and I stopped by our local YMCA tonight to check out what they had to offer. They offer a great discount for military folk. I'm going back in the morning to try one of their spin classes, the husband is really excited about lap swim ... (Shit, does this mean I finally have to learn how to swim?)
Do you use PB2?
Do you swim? How did you learn?