one day it'll all make sense.

Archive for September, 2013

Rise UP :)

Oh my gawwwwwd…. I’m so tired.  Like, yes physically my muscles are a bit tired and sore, but that’s not why I’m crying at the moment.  We did our annual inventory count at my store this morning.  Before open.  I mean, I’m a morning person, but getting here at 5:30am was not fun at all.  On the bright side, it’s DONE 😀  Now I just have to survive through a regular old Sunday shift and I get to go home.  yawwwwn…

As for crossfit… half way through the build phase.  Week 3 was not only the heaviest so far, but it was also the first week I made it to all 3 of the lifting days.  That’s 141 squats (not including warm-up) in 5 days.  Just saying…  Here’s a quick recap for progress made over the last 3 weeks:

statsNot all of my gains were noteworthy, but some were 🙂  Now tomorrow we begin our de-load week with longer sets but only 40-50% of what we lifted the last week.  Then the shit gets crazy…

Wasn’t able to get my accessory work in on Friday morning, so when I got to the box yesterday I made up my 4 sets of 10 x GHD sit-ups and 8 x Reverse Hypers.  As Dave reminded me when I got there “You OWE me!!”  lol, not like I would forget that sh*t 😉

Yesterday was the Summer End Social at the box 🙂  It was a day of good conversation, good food, and some fun workout challenges.  Obviously.  I had wanted to cook something awesome and Paleo to share, but after a week of not feeling the greatest, I a) didn’t want to share my cooties with everyone, and b) didn’t really have the energy.  Next time… I’ll be ready 🙂  I came to the conclusion on Thursday night that I need to either get a girlfriend, or make friends with someone(s) who likes my cooking.  This was after having spicy turkey spaghetti sauce, spaghetti squash, and avocado for the fifth day in a row.  Delicious… but variety is nice too :p

A lot of people have been talking about the “Sally” WOD lately, and yesterday Crossfit Divison gave it a try.  It was awful, and of course I LOVED IT 😀  By the way… I googled the lyrics when I got home.  That song has 31 “bring Sally down”.  aka SQUATS in this case.  I think I missed 2 😦  “rested” at the bottom.  I totally want a do-over.  Just not today…  haha

Crossfit Division “Bring Sally Up”

After a brief Sally-recovery, we did a team 7 minute AMRAP of:

1-2-3-4-5-6-7-8-9

Power Cleans #55

Then… after some socializing, sporatic dodgeball games, and eating…  I spent a good 10 minutes working on my double unders 😀  Oh buddy… I’m soooo close!

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phase 1 in the books

element  004

Friday Sept 27 – a quick follow-up.  better late than never

Last day of round one, DONE!  Not the usual Friday 7:30 am crew… Coach Sharon was mia 😦 but Coach Dave was there in her place 🙂 so all good.  Plus Friday mornings is usually 3-4 of us and often all girls.  Today we had 9 I think and some dudes were in the mix too.  Today was the day to give ‘er.  Next week is our de-load week, before we begin phase 2.  The WOD looked like such:

Back Squats: 5-5-5-5-5-5-5     #115
Strict Press: 5-5-5-5-5-5-5     #65
Front Squats: 5-5-5-5-5-5-5     #105

Sadly… today’s “Big 3” took long enough that I didn’t have time left to get in the bonus rounds and still make it to work on time 😦  However… I was pretty stoked with my efforts through the squats and presses, so I really didn’t feel all that guilty.  Tomorrow is the Crossfit Division Summer-end Social 🙂  I have very little idea what exactly that means… but from what I’ve gathered, there will be the regular 10:00am WOD and some challenges throughout the day.  Should be a good time 🙂  If only I could stop coughing and find my normal voice again…

do better today

image

Sums things up nicely…  Or it did for me yesterday.  Today is a rest day.  Of course, I couldn’t resist checking the website to see what batch of awesome I was missing.  When I saw the laundry list of double unders and hand-stand push-ups, I was a little disappointed but also a little relieved.  It sounded completely awful :p  (but I totally wanted to go…)

Went to the box for the 12:00 WOD Wednesday feeling less hell-ish than the day before and excited as always for a day involving deadlifts 😀

Front Squats: 7-7-7-7-7     #100 (up #10 from last week)

Push Jerk: 7-7-7-7-7      #75     (no increase on this one 😦 my shoulder is bugging me a bit from Monday still so I didn’t want to take any chances.  Made an appointment with the box vet, uh… I mean… massage therapist today for next week.  Dave says he’ll fix me up if anyone can 🙂 )

Deadlifts: 7-7-7-7-7      #145 (up #10 from last week)

After completing the big 3 – Pick two: Do 4 sets of 8-15, based upon load and feel.

GHD Sit-ups  4 x 10

Reverse Hypers   4 x 8

I just learned how to use the reverse hyper machine on Tuesday.

exercise-machines[1]

Like it 🙂 but my hip bones are bruised from my un-graceful swan dive type jump used to get my torso up on the platform.  Fail :p  But still like it 🙂

AND… tomorrow is the last heavy day of the first round of our “build a stronger shell” program 🙂  Oh my gawd I’m looking forward to it big time!  Plus it’s Sharon’s class.  Double win.  Monday and Friday are the best days of the week in my world lately.  Both heavy days, and a Dave WOD to start the week with a Sharon WOD to round it up.  Good times.  A great coach makes a huge difference.  I push harder for sure.

Oh!  last note for today.  Sucks that I wasn’t able to do the 5km run on Tuesday 😦  Would have been the FIRST time I could have written a little “Rx” by my name on the board :p  lame.  lol

where there’s a will…

Ok, so I still seem to have the lung capacity of an infant today.  AND, just to add a little kick while I’m down, today’s WOD was a 5km run.  I LOVE to run, so part of me wanted to give it a try anyway, but the smart part of me over-ruled that idea.  Of course, it still didn’t completely keep me out of the box.  That’s just crazy.

“Anyone need to scale today?” Coach asked.  I just nodded In disappointment.  So, how exactly does one scale a 5km run?  Easy.  One jumps on the concept2 for a 5km row instead.  My glutes were angry about this solution. :p In terms of intensity I want to say I find the row option MORE of a challenge than the run, so I was kinda excited by the switch.  Started out really strong, and focused on controlling my breathing so I could survive the full distance.  Around the 3.5km mark, Dave was on me to throw in some 30 second intervals of higher intensity.  By the 4-4.25km point, it got tough…  All of it :p the push, the pull, the whole breathing element too.  Finished my row in 22:43 anyway. 😀  B*tch, please!

And the best way to celebrate a successful WOD? Or anything really, let’s be serious…

Mmm

Mmm

Mmmm… FOOD.  Baked sweet potato sprinkled with a little garlic powder, onion powder, cumin & chili powder paired with a couple of eggs is probably my favourite breakfast.  Or eaten at any time of day obviously.

don’t speak, Squat!!

So, this morning I woke up with a thick smoker’s accent.  Like, when I got to the box, Dave asked “whoa!!  What happened to you?!?”  No, I was not out all night chain-smoking an entire carton of cigarettes while begging the bingo guy to “call B18 already!” and stroking my lucky treasure trolls…  Only excuse I can come up with is Saturday.  My day of minimal nutrition and limited hydration, with a good hour or more standing in the pouring rain.  I hate wet shoes.  lol

This really emphasized for me how nutrition can be the building blocks of the whole pyramid.  No food can be worse than bad food sometimes, but I’m not even sure where to begin when I need to eat something in a pinch.  Going to skip the first night of hockey tonight.  I’m just wanting to lay on the couch with a cup of tea and a good book right about now :p

Anyways, dragged my sketchy voice and tired butt to the box anyway for the 7:30 am WOD.  It was a lifting day…  nothing was going to keep this kid at home.  😀  My inner sadist.  The funny part I realized once I got there that there really isn’t one part of this WOD that I could say “I like that.  That will be fun.”  It’s all friggin’ hard while doing it, but totally AWESOME once it’s all said and done 😀

Back Squats: 9-9-9-9  #105  😀  (guess it’s time to revisit my 3 rep max: back squat  09/06/2013    #105)
Push Press: 9-9-9-9 — #75  (good gawd these were hard today…  but what a difference when the dip-drive is a strong one.  The bar seems to just float!)
Pull-ups: 9-9-9-9  — green band again, but first two sets were un-broken   😀

9 reps sucks.  Today it seemed 5 or 7 was my number.  The rep I could get to before wanting to run and hide.  Or cry.  But I didn’t do any of that, although I was so sloooow today that I didn’t get to the bonus rounds of reverse hypers and good mornings.  I’ll make those up later this week.

On top of everything, I was so eager to go lift sh*t/fuzzy brained from this cold or whatever that I forgot my bag of work clothes hanging on my closet drawer at home.  Post my slow-ass lifting sessions, I had no time to run home and worked the first few hours of my shift in yoga pants, a work shirt, little white gym socks and my Birkenstock clogs.  I looked hot.  And sooo professional as any manager should.  (no)  Whatever.

Hopefully my lungs figure things out by tomorrow.  It’s one thing to lift with a cold in your chest, it’s another to attempt a metcon…

inspired

element 6

Rest day yesterday, but spent it surrounded by inspiration.  My box had 4 teams competing in a local crossfit challenge and I went to check things out, take pics and cheer on my community.  🙂   It was awesome!  My first experience of crossfit-meets-competition and great motivation to keep working hard to better my own lifts/squats/metcons 😀

element 2

While I had a great time yesterday, I completely failed in the food/hydration categories.  😦  I packed myself a good breakfast cause I figured I’d be there for a few hours, but didn’t bring near enough to last me through until 5:00pm when I finally made it home.  Ya just can’t grab something quick and easy that conforms to my Paleo world.  I also didn’t bring my water in with me…  was trying to “travel light” considering I had a fairly substantial camera to lug around.  And it was pouring rain all day.  And my car was 40 miles from the front door.  No excuses today.  Today, I’m back on track 🙂

Sunday’s WOD was fun.  A little partner challenge:

20 minute AMRAP

– 3 clean & jerks    #75  let’s not talk about Rx for this one.  It’s kinda daunting how far off I am, but I’m closer than I was 😉

– 6 burpees (6″ jump)    scaled this to burpee/jump on plate cause I get dizzy :S

My partner and I each completed 12 rounds.  The #75 was challenging, but doable.  I wanted to make sure I was able to keep good form for the entire 20 minutes.  🙂

element 5

Today, we go back to the heavy sh*t.  I’m both excited, and scared at the same time.  Tomorrow is the start of the third week of our build phase.  Week four is a de-load, but not before the sh*t gets crazy once more.  Adding #15-#20 for squats and #5-#15 for presses will look like this:

back squat   #110-115

front squat   #105-110

deadlift   #150-155

push press #70-80

strict press #65-75

Jeezuz.  Just over a month ago, I was all smiles after completing a WOD containing #85 deadlifts.  #150 is once again the mixture of fear/excitement that gets me high :p  Another thing that brings the #boxlove… if I could only deadlift a broomstick, I’d still feel the same support of the CF Division family 🙂

go HARD :)

iwaitedYou got it wrong… I waited for YOU!  This morning’s workout was AWESOME 🙂  I like the AMRAP/METCON kinda days, but I love the lifting days.  Today was the last part of week two of our “Get a stronger shell”, yes, it has been renamed for the time being.  The “get a bigger can” seems to have been tossed aside by the female vote.  You know what they say… “happy wife = happy life”…  Same idea.  Today on the menu:

Back Squats: 5-5-5-5-5-5-5  #135  WOOT!  I can now say I deadlift my body weight.  😀

**At Sharon’s suggestion, since I didn’t go to Wed.’s lift session, I swaped in deadlifts for back squats. 

Strict Press: 5-5-5-5-5-5-5  #65 (x1), #60 (the rest)  Tried #65, but ya shouldn’t struggle that hard in the first set 😮

Front Squat: 5-5-5-5-5-5-5   #90

After completing the big 3 – pick two of the following: Do 4 sets of 8-15, based upon load and feel.

Good Mornings

GHD Situps Reverse 4 x 10

Hypers

Sit-ups

Plank Holds (4×30 Seconds)  weighted #35, 3 x 30 sec, 1 x 60 sec

While today was a Coach Sharon day, Coach Dave was just leaving as we were getting started.  His parting words to me:  “Go HARD today Kate.  Don’t hold back.”  And GO HARD, I did.  🙂

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