one day it'll all make sense.

right for right now

So I’m pretty excitedūüôā When this week’s Open WOD was posted yesterday morning I knew¬†I had a great chance of improving on my score from the last time. I think almost all Crossfit boxes are great in their own way, but each person needs to find one that best suits them. When I joined CFD, I needed the community above everything else and it gave me that. Also gave me a really solid foundation, but CFC has given me a push to be better and the timing is perfect.

Open WOD 16.2
On a 4 minute clock complete as many reps as possible:
25 Knee raises
50 Single unders
15 Squat cleans #55
If completed before 4 min, add 4 min and proceed to:
25 Knee raises
50 Single unders
13 Squat cleans #75
If completed before 4 min, add 4 min and proceed to:
25 Knee raises
50 Single unders
11 Squat cleans #95
If completed before 4 min, add 4 min and proceed to:
25 Knee raises
50 Single unders
9 Squat cleans #115
If completed before 4 min, add 4 min and proceed to:
25 Knee raises
50 Single unders
7 Squat cleans #135

Score –¬†423 reps

Last time, I got to the #115 squat cleans with TONS of time and couldn’t manage 1 rep. Same thing kinda happened again, only I made it through the 115 without any troubles and got stuck at the 7 at 135. I give myself a little credit here… 135 would have been a PR, and I’d already done 48 reps at that point. I started at the bar for a¬†minute after several failed attempts and said “eff it!” ¬†Stripped back down to 115 and completed the last 7 lifts.ūüôā

I stood for a moment in the change room last night and caught a look at my reflection in the mirror. Something needs to change. I need to find a solution before I go crazy again. I work hard at my job now, to the point I’m pretty tired when I get home. Then most nights I change quick and head to the box to work really hard. I lift heavy, we do LOTS of metcons, I eat really clean… but I still have so much fat on top of all my could-be-hot muscle. Jen suggested months ago that I’m drastically under eating… I think I’m at the point where I’m actually going to take that in to consideration and add more to my routine. I AM tired a lot since starting at sport Chek again, but I figured my body just needed to get used to the labor-intensity. I also get home most days soooo hungry. So I’m going to give it a try…

Victory! :)

Life is messy right now. Stress level is pretty much off the charts thanks to Henrys, but that’s hopefully nearing the end. Sport Chek I’m so very grateful I kept in my back pocket for all these years cause I was only “unemployed” (ish) for a little more than 2 weeks before walking into a new full time role. Curiously enough, right back to the same store I was full time in before I first took the job at Henrys… but anyways, I’m happy to be workingūüôā On the hunt for what I want to be when I grow up still, but not bored and losing my mind. Having a job to do also put an end to my excessive WODing :p it was good therapy when I needed it, but as a friend mentioned “just think… soon you’ll need physio and you’ll be able to make friends there too!” Ha-ha.

Anyways… I’ve gone back to logging my WODs on paper cause I suck at this format lately and I got my girl into that habit too so I’m actually accountable there. However – I SMASHED my previous Grace PR and I’m pretty excited so that was worth sharing! I ¬†recorded an Rx Grace time for the first time this year in May 9:53. ¬†Yesterday I killed that one! 4:01ūüėÄ and Grace wasn’t even technically a part of the WOD!

Mon. Nov. 28:

BUY IN – OTM, 8 min:
3 Back Squats

WOD –
4 min MAX Clean & Jerks #95 (30 reps)
– rest 1 min
3 min MAX Bar-hop Burpees (35 reps)
– rest 1 min
2 min MAX Back Squats (30 reps)
– rest 1 min
1 min MAX Toes to Bar (14 reps)

Score – 109

Happy Halloween :)

 

havoc16-1

Sat. Oct 29:

Pairs comp #2 in the books :)¬† When we first signed up for a Halloween comp and new costumes were a must, my first comment to Amanda was “I just want to wear a cape.”¬† LOL!!!¬† After a few weeks of trying to come up with something that was good and¬†wouldn’t get in the way of working out, we settled.¬† No cape :(¬†Teenage Mutant Ninja Turtles Raphael and Donatello took on Halloween Havoc at Crossfit Outlaw North.¬† Super fun day in a totally new environment with lots of great people!¬† I really give my girl some huge credit!¬† Just started crossfit in July and she’s a great WOD partner already :)¬† Trying to come up with some highlights from the comp… quote from Amanda “Made it through and no one barfed.¬† That’s a victory in itself!”¬† Touch√©!¬† Although, post WOD 1 that was questionable from my side.¬† Don’t know why rowing kicks my butt SO hard, but I kinda wanted to curl up in a ball somewhere after it was over.¬† Oh!¬† And in WOD 2 Amanda dropped the bar during a 115lb jerk attempt and I walked over all “I got your back!”, cleaned it, and put it back in the rack for another try.¬† Matched my current power clean PR without even thinking about it.¬† That’s some brain trickery I might try again sometime…¬† Definitely talk myself out of lifting more often than not when things get heavy.

havoc16-2

Halloween Havoc #crossfitoutlawnorth

WOD 1 – Fitness & Skill

AMRAP, 15 minutes:
 Row 500 meters
15 Pull-ups OR 30 Jumping Pull-ups

 Score Р5 Rounds + 57m  (2nd)

WOD 2 – Heavy Hitters

 10 minutes for both partners to establish MAX complex:
Front Squat + Jerk
*Bar comes from rack

 Score225 (120 K + 105 A)  (3rd)

WOD 3 – Hard, Fast, NO Cuddling

 8 Minute Power Clean Ladder:
30 Reps at 35, 55, 75, MAX reps at 95
*At 0:00, 3:00, 6:00 teams must perform 20 Sit-ups combined

Score – 111 Reps (3rd)

WOD 4 – One:One Sprint

 200m Sled Push #45
50 Deadlifts #105
50 Burpees over the Bar

Time – 5:42 (2nd)

havoc16-3

Made the podium again!¬† 3rd this time and very narrowly edged out of 2nd.¬† The team that took first was solid!¬† They won every event :)¬† Another highlight was hearing one of the winners mention after the last workout that they were chasing our time!¬† And we only came 2nd in that one¬†9 seconds behind the leaders¬† :)¬† Like anything, it’s nice to take inventory of the areas to work on for next time and from this experience heavier and faster are one the list.¬† In my opinion the most important parts of any partner comp are 80% communication and 20% badass… I think we’ve got both of those pretty much under control!¬† We didn’t really struggle in any of the workouts, but succeeding with a heavier 1RM for WOD 2 and moving through the deads and burpees faster in WOD 4 are goals for future comps together.¬† There will be many :)¬† Next year I’m wearing a cape.

**Only nutrition note from the day – pretty much ran on carbs until all 4 WODs were complete.¬† Half a sweet potato w/1 tbsp flax seed and some cinnamon for breakfast, a “Kind” bar after WOD 2 cause I needed some more fuel in the tank, and a few mouthfuls of butternut squash before WOD 4.¬† Then we crushed some chicken on the way home and had big veggie filled omelets for dinner.¬† Seemed to work!

untitled.

I have a TON of crossfit logging to catch up on.¬† To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.¬† With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch blackūüėź andgot to work on catching up before my shift started.¬† I’m a Mac junkie, but blogging on my work PC is still the easiest method…¬† Not much else is new really.¬† Work. Eat. WOD. EAT. Sleep. Eat…¬† So lucky to have a girlfriend who’s completely on the same page!¬† Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it :)¬† AND… I’m booked to start shooting at CFC in November!!¬† So excited to get shooting again and finally getting paid¬†for all the hard work¬†I put into¬†it.¬† I was so¬†worn out¬†“crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 Р10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B Р4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C Р4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.¬† And thinking about dinner…¬† So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.¬† So much to learnūüôā

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.¬† To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.¬† When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press¬†¬†¬† 95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering :)  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

Festivus Games

img_3337

ūüôā First comp for Amanda and we won it! Lol who knew?! ¬† It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score Р205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score Р95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

img_3348

WOD 3 РAttack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time Р4:12  1st   Part B Score Р90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time Р1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time Р5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.¬† Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!¬† AND desert!!” LOL!!¬† All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.¬† Yesterday was a not so much kind of day I think. ¬†Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders.ūüėź ¬†Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75¬†‚Äď 50 ‚Äď 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.¬† Thought it was 75 airdyne cal, 50 row cal, 35 bench.¬† NOPE!¬† 75 of each, then 50 of each, then 35 of each.¬† Silly me!¬† :p¬† Anyways, it was bad but not that bad.¬† Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.¬† My chest is angry today but all goodūüôā

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time –¬†13:40¬†almost Rx

The CLEANS were KILLER!!! :o¬† 1… rep… at… a… time!¬† Ugly reps too, but somehow I came out the other side :)¬† Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??¬† Thankfully I’m not MarioūüėČ

smaller


Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time ‚Äď 27:53 Rx

Another Hero Friday in the books :)¬† Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way! ¬†The “rest” came in the form of burpees….img_3287

the right direction

Well, no excuse this time!¬†¬†Travel with¬†iPad… still no better.¬† What can I say?¬† Life is busy ;)¬† For the most part the good kind of busy and moving in the right direction in that parts that aren’t.

Wed. Oct. 5th:

BUY IN – Heavy Clean & Jerk
OTM, 12 minutes
Complete 1 Clean & Jerk every minute, increasing weight each 2nd round.
75-85-95-100-105-110

WOD
15-12-9
Burpee Box Jump Overs¬† 20/16″
Overhead Weighted Box Step-ups 20/16″ (35/25lb plate)
Handstand Push-ups

Time – ? No idea and doesn’t really count cause although I tried several times I just couldn’t lock out the last two HSPU!

CASH OUT
2 Rounds strict pull-ups, max reps.

Happy with my clean and jerk :)¬† Squatted the cleans and split the jerks.¬† Matched my 1RM jerk but that wasn’t my focus.¬† I don’t feel like a newborn giraffe when doing a split jerk so much anymore. Win!¬† lol!!¬† This was quite possibly one of the hardest WODs I’ve done.¬† I was excited to go cause I dig handstand push-ups, but the very first rep was a rude awakening after all the upper body abuse so far this week AND the weighted overhead step-ups!¬† Ok… 2 abmats maybe?¬† Still rough!!¬† Haha love itūüôā

Tues. Oct. 4th:

Amanda and I have been trying to make it to an Olympic lifting class for a bit now and finally got there!!¬† According to my Fitbit it didn’t qualify as a workout, but I don’t agree at all.¬† Neither do my quads and triceps…¬† Anyways, so cool!¬† Carson, the coach, is amazing!¬† I have some stuff to work on to make my squats better and we broke down parts of the jerk that set the stage for bigger and better things on Wednesday.¬† Can’t wait to get to another of these on Saturday to work on the snatch!!¬†ūüôā

Work up to a heavy 10 rep set.  Focus on a consistent pace/good form.

Pause Split Jerk – 85

Back Squat – 115

Push Press – 65

Mon. Oct. 3rd:

BUY IN – Deadlifts
OTM, 12 minutes
Complete 1 Deadlift every minute, increasing weight each round.
155-175-195-215-225-230-235-240-245-250-255-260!

WOD – 3 Rounds for time
200m Run
30 Wallballs*
15 Toes to Bar V-Ups *
10 Deadlifts *
6 Deadlifts (275/185#) *
* Unbroken or burpees!  1 burpee for every time you break a set!  6 burpees!!
Time – 13:33

CASH OUT
100 Sit-ups

After more than a year… PR’d my deadlift!!!¬† :D¬† My game plan was if it feels good, just keep adding weight to the bar and DON’T do the math till the end!¬† Too often the weight gets heavy and I psych myself out.¬† My plan worked!¬† Round 10 I lifted my old 1RM, round 11 I PR’d, and round 12 I PR’s again!¬† :)¬† And quite honestly, I’m not sure it was a true max… but there was still a WOD to do.

Fri. Sept. 30:

A Little Ditty About Jack(ie) and Diane
Part A – 12 minute time cap
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups Ring pulls
Time – 9:31

REST 8 MINUTES

Part B – 10 minute time cap
“Diane”
21-15-9
Deadlifts  225/155
Handstand Push-ups
Time – 9:57

Pretty tired right from the start today.¬† Day 5, and 7pm Thursday followed by 9am Friday is tough!¬† As I fully intend to baby my shoulder until the comp, ring pulls was the way to go for Jackie but Diane was Rx’able.¬† And 3 seconds to spare!¬† LOL!!

Thurs. Sept. 29:

BUY IN – Snatch Medley
OTM, 15 minutes
Min 1-5 : Snatch Grip Deadlift + Hang Snatch + OH Squat + Snatch Balance (empty bar)
Min 5-10 : Snatch Grip Deadlift + Power Snatch + OH Squat (INCREASE in weight) #75
Min 10-15 : Squat Snatch (INCREASE in weight) #80

WOD – AMRAP in 9 Minutes
6 Weighted Box Step-ups 20″/16″ 35lb/25lb
8 Box Jump Overs 20″/16″
10 Weighted DB Sit-ups 35lb/25lb
12 Deadlifts 165lb/115lb
Result – 4 Rounds +25

CASH OUT
Plank Holds (1 min each side, 1 min plank)

First squat snatch… ditched the bar in front of me and almost sat on my butt.¬† Up to my old tricks?¬† Jason laughed a little but told me “your pull was great!¬† Then you gave up ;)”¬† Sweet!¬† Thanks!¬† :)¬† The rest were all good.

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