WOD 15 August 2013 and 1 Month Progress

When I went to the box I had no idea what DBB meant. But when I arrived the 7pm group was just about to start it and Rich asked me to join them as my warm up.

DBB stand for Death By Burpees. And that´s exactly what it is. It starts of very slow and easy, but very quickly it becomes very hard. The way it works is that you start with doing 2 burpees in one minute. When the minute is over you have to do 4 burpees in one minute. Than 6, 8, 10 and so on. Until you can´t beat the clock anymore. The problem with this is that at the end you just about finish within the minute, meaning you don´t get any rest time before starting on the next set. I got up to 12 burpees in a minute. And then failed on the next one. In total I did 50 burpees. Nice warm up ;).

1st min: 2
2nd min: 4
3rd min: 6
4th min: 8
5th min: 10
6th min: 12
7th min: 8
Total burpees: 50

The WOD was 30 single handed kettle bell swings, 20 pistol squats and 10 hand stand push ups. AMRAP in 20 minutes.

Pistol squats are basically one legged squats. If you can do them it looks like this


Not necessarily on a kettle bell though. But this picture is too awesome not to use.

When I saw pictures of these squats before I didn´t think it was that hard. But try it! I can´t do it…! But, luckily, crossfit has a modification for everything, so also for this. What I did was stand on a box with one leg hanging from the side. And then try to squat, not bothering about having to put my hanging leg up. Like this:

The kb swings I did with 12kg. And instead of hand stand pushups I did the dreaded wall walks (I REALLY need to practise a handstand!!). Instead of 10 I only had to do 4 each round.

I only completed 4 rounds in 20 minutes. Which is not very good I think. But the wall walks are really a struggle for me.

Oki. So, like I said in last post, I took some pics before I started Crossfit and then exactly one month later. Find the differences! :p


I didn´t take a picture of my arms before I started. But I took one a couple of days ago. So will have to look again after another month.

I did tone up a bit I think. Which is nice :). It´s not just the crossfit though, I also started eating much better. It´s a struggle for me, because I´m horrible at cooking and I also don´t really have much knowledge on what is right and wrong. But I try and I do feel that I´m getting better at it every week. And that I´m learning more. I read a lot about the paleo principle, as a lot of people in crossfit are on a paleo diet. But I don´t really want to restrict myself too much, as I don´t really think it´s necessary to completely stop eating some types of food. But, I do think that the paleo lifestyle is probably the most healthy one. It´s all based on eating natural, real, unprocessed food. Loads of meat, fish and veggies. No sugar, starch, grains and dairy.

For me that means that I try to base my meals on meat, eggs, fish and veggies. But I do still eat dark chocolate, which has sugar. I do still have oatmeal for breakfast sometimes. I do still eat a bag of crisps or popcorn when I feel for it. And if I´m out for dinner or lunch I won´t think twice about ordering a sandwich.

But, I do try to eat less bread, less crackers (I changed my daily cracker with peanut butter to just a spoon of peanut butter haha), less sugar (no more cookies), less pasta and rice.

And, I must say, it´s starting to be easier. When you eat a lot of the stuff that is good for you, you have less cravings for the stuff that is bad for you. My breakfast is now much bigger (I used to eat 2 toast with chocolate spread every morning and now I eat two egs, bacon and a bunch of veggies for breakfast on most days) and so is my lunch. Dinner used to be my most important meal, but now it seems they are all equal.

When I started working out I didn´t care about my food habits at all. And I really didn´t want to get into it. It all seemed like such a hassle. And it is. A hassle. It´s not easy. But I noticed that it´s too important to ignore. If you want to work out and get fitter you will simply have to be aware of (and probably change) what you eat too.

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