Oooh, Prowler Pushes”¦ how I love to hate you.
What the heck are Prowler Pushes, you ask? Well, basically, you push a big metal sled with weight on it across a flat surface””often times it’s pavement, which makes for a loud, obnoxious scraping sound. Sounds glamorous, doesn’t it?
Prowler Pushes are great for building lower body strength and endurance (holy glutes!) as well as providing a serious cardio workout. We did 400 meters of these babies last night during the WOD and my whole body felt them!
Photo source: CrossFit 781
So, it was an awesome workout at CrossFit last night! I actually thought I wouldn’t like this one too much””mostly because of my love-hate relationship with Prowler Pushes and Pull-ups, but I ended up liking it a lot. I’m quickly learning that the stuff you don’t like to do at CrossFit is the stuff you need to work on the most.
Weighted Pull-ups 7 sets of 3 reps
*One weight for ALL 7 sets. Use roughly 65-70% of your 1 rep max. Rest 60 sec. between sets.
200 meter prowler sprint
*Weight on Prowler should not be too heavy where you sprinting ability is hindered so keep the load conservative.
16 Double Unders
200 meter Prowler sprint
Score=total rounds. Prowler Push not included in AMRAP.
L2/L1: Kipping Knee-lift, Singles x 3, Band-assisted Pull-ups
For the strength part of the workout, I did 7 sets of 3 Pull-ups with a #1 band, the smallest one, which means I’m making some progress. Yay! I remember when I could barely do one Pull-up with the #1 band, and I did 21 of them last night. For the WOD, I added 30 pounds to the Prowler and almost completed 5 rounds of the AMRAP. (I was two Pull-ups short.)
During the Prowler Pushes last night, I couldn’t help but think about the quote that our box posted the other day: “It doesn’t have to be fun to be fun.”
I’m pretty sure this quote applies to 99% of CrossFit workouts””and that’s what I love so much about it. CrossFit constantly challenges me, so it’s fun for me. I’m not sure if that makes sense, but take the Prowler Pushes, for example, last night. They’re frickin’ hard, but I liked doing them. I love pushing myself and finishing a workout and knowing that I gave it my all, especially the hard ones. It’s like, “F ya, I did!” And, a lot of time, I go in thinking that I can’t do something or won’t do well on a specific WOD or skill and then I prove myself wrong. I think that’s what really keeps me coming back for more””exceeding my own personal expectations for myself.
The same thing goes for running marathons. Why on earth would anyone want to run for 4+ hours!?! It sounds so crazy, but it’s sure fun when you finish!
After CrossFit, I came home and threw together a Cobb Salad with hardboiled eggs, bacon, tomatoes, avocado, blue cheese, truffle oil, and balsamic vinegar. It was a delicious salad and so, so, so filling!
For dessert: Peanut Butter Butterscotch Cookies. Holy yum.
Question of the Day
What do you think about the quote? It doesn’t have to be fun to be fun or does it?