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Archive for November, 2013

Goat Day!

Today was a big day 🙂  Of course, it could have been even bigger had my common sense not won over the debate that I had with myself at 3:30 this morning.  Today is one of the Crossfit Division coach’s birthday, so to “celebrate” there was a bright and early workout scheduled.  At 4:30am, 5 members of the community arrived at the box for a 21km row.  Say what?!?  Row a half marathon before the sun comes up?  Don’t kid yourself, I SO wanted to try!  But… I’m a retail manager who is about to find myself thrown into 4 crazy days at work thanks to Canada’s adoption of the Black Friday insanity.  Common sense won this one.  The other half of my brain pouted, but resolved to try this challenge next time around.  And back to bed I went.  Yes, I can be a crazy early riser, but 3:30 is even beyond my realm.

Here’s where the “big day” part comes into play.  Got my act together and made it to the box for my 7:30am class.  And…. I was the only one there.  “aren’t you excited?!  You get me all to yourself!” Asked coach Dave.  Apparently my apprehension at this was less excitement than he had been hoping for.  I hurt his feelings 😉  Don’t get me wrong, I prefer the smaller classes, but sometimes it’s nice to catch the moment in time where the coach is not looking your way to take a second of not fluffing up your feathers to be totally awesome.  I should work on that.  I should always just be awesome.  Today’s WOD was a good one anyway 🙂  Goat day!  No need to hide in the shadows, well at least until the last little AMRAP…


Warm-up   4 minute row

On the minute, 10 minutes:

Odd minute – 7 wall balls   #12

Even minute – 5 burpees


muscle-up transitions

WOD – Gymnastics Goat Day:
OTM for 20 Minutes
Odd: Goat #1  – box jumps (20″)
Even: Goat #2 – pull-ups (green band)

AMRAP, 4 minutes:

wall balls    #12

So, the big win?  100 box jumps 🙂  ALL of which felt SOLID!  Even the one in the last round where I whacked the box hard with my hand on the way up still felt awesome.  For many, no big deal.  The box wasn’t crazy high.  I had a whole minute each round to complete 10 reps.  But to ME, box jumps have been a huge mental barrier.  I have crashed a good number of times.  I have had days where as hard as I try I can’t convince my mind to stop second-guessing and just jump on the damn box.  Today was magic 🙂  The pull-ups sucked, but I got through them too and that’s not the point today.  😉


half awake

Hoping I’m not alone here….  but I’d like to know why am I so ridiculously tired lately??  The last two weeks ish I’ve been fighting to stay awake at my desk by 6:00pm.  This is really awkward considering my work station is of the stand-up variety.  Horses sleep standing up, can people master that process as well?  My luck, I’d just topple over 😉  Scary part is I’m about to find myself thrown into 4 days of insanely busy long-a** shifts at work.  Black Friday is almost upon us my friends.

Hockey last night was a wicked fun game, well except until the shoot out when we lost.  Seems like the dumbest way to decide the victor of a team sport, but it is what it is I guess.  The first period we played really well.  The second period it felt more like target practice.  I was the target.  I’ve recently discovered I kinda really enjoy playing defence, despite the precious preference for forward/center.  Only issue, I get caught up in the game and block shots.  I need to learn to remind myself that the person who’s job is to block shots, wears all the padding.  My legs look like they should belong to a dalmatian with all the residual ball marks.  Dumb dumb…

Crossfit was awesome this morning.  🙂  but really, when isn’t it?  Thankfully I remembered at the last-minute to go on the website to register for the class cause if I forgot again (like yesterday) I would have been pretty bummed to arrive to find the 7:30 class was cancelled 😮  No worries, went to 9:15 instead.

For Time:
20- Power Snatches #115/#80

800m Run
20- Power Snatches #115/#80

Ok, I dreaded this one a little.  But I’m not a cherry picker.  When I got to the box, I found I wasn’t the only one who’d had the thought of passing on this one cross their mind.  😉  ‘cept I was the only one who was weary of the snatch.  Yeah, that still sounds so wrong I know.  Everyone else was dreading the run.  It’s pretty rare that I dread that!  But I still didn’t feel like I’d figured the snatch out.  After the 50+ reps we did today, I feel a bit better about it I think.  🙂


Haha!  Random… last time I worked at Sport Chek I had a customer approach me with one of the long, down-filled women’s coats.  “I only see these in black or white.  Do they come in purple or green or something?” he asked.  Thankfully the answer is “no”, cause what visual popped into my mind?  glowworm


Belated Monday

Sometimes, the dialogue that runs along through my head while I’m killing the WOD (or getting killed by the WOD) can actually be quite humorous after the fact.  Sometimes there’s a lot of “you GOT this!!” moments, but other times I’m filled with “suck it UP princess!!”.  Today was a bit of both :p  AND… today I got a new nickname.  A few weeks ago, I became known by my last name to Coach Dave, but today I was “Mighty Mouse”  🙂  During the warm-up, we kept loading weight on the bar until we found a decent 1-rep-max thruster.  To complete 3 rounds of :-s  Round 2 I failed, so Coach said strip off some weight and go again.  Eff that business.  I rested a minute and killed the third round with the same weight 🙂  It felt great.  Then the real work started.  The plan was to scale down to 20 pull-ups instead of 30, but it didn’t feel very “mighty” so 30 I did.  With the green band for the first 18 and green and blue for the last 12, but still 30 🙂  Today, my dialogue changed a little.  “Suck it UP Mighty Mouse!!!”

Monday November 25

For Time:
30- Pullups
50- Thrusters, #45/#35
1K Row

Finished in 9:35  🙂  almost Rx’d this one… except for the banded pull-ups.  One day, my friends…  The thrusters felt great with the bar stripped down, or at least until about rep 25.  Then I had a moment of “half way!!  yee!!  oh WAIT!  Still half to go!”  Haha

p.s…. 1 month ’till Christmas.  😀  I’m of the few retail nuts who still enjoys the Holidays!

happy Friday

Monday night started my week off behind the 8 ball.  9:30pm hockey games are just not my thing :p  Got home around 11:00 and was all wound up till at least midnight.  Listen, most nights this kid is in bed around 9:30.  Still managed to spring out of bed for my 7:30am WOD on Tuesday, but things snowballed from there.  Plus, I got this nice memento from Monday’s game.

slashedGood times.  This week at the box has been challenging, rewarding, fun & exhausting.  Feels like we’ve done a crap-load of cleans.  Clean progressions, 2 rep max clean & jerk, death by hang cleans and today’s metcon included power cleans again.  Love em, but my body is tired and sore!  haha!

Like, my quads were waving the white flag this morning.  I think the 225# sled drags for a designated amount of time, which Coach Dave kept to himself no matter how many times he was asked yesterday did them in.  I usually see air squats as the rest portion in a metcon…  Not today!  The first round I was walking on jello legs after the squat portion!

AMRAP 10 Minutes:
5- Power Cleans #65
10- Pushups
15- Air Squats

Scaled this bad boy in rep count to 3-6-9, but didn’t stop moving!  Completed 12 rounds + 5 reps.  Even managed all but the last round as strict awesome push-ups.  After the workout Sharon asked who was still working to improve their strict pull-ups.  Oh! Oh!  ME!!  So the game plan was a Tabata of handstand holds.  HA!  I suck at those too.  Made it through 4 rounds and nearly ate it when my left elbow simply did not want to stay locked out any longer and just sorta gave out.  😮 near fail, but all good.  Another something to work on 😉  imagesCA4B2SYG

Left the box feeling accomplished, tired… and HUNGRY!!  Ever have bottomless pit days?  Yesterday and today I’ve found myself eating constantly.  It’s brutal!  But it’s Friday 🙂 and despite the fact that I work in retail and Friday’s really don’t mean anything to me anymore other than a night with no FT job, PT job, hockey or any other obligation…  I’m still in a kick-a** awesome mood 🙂  Maybe because I have a nice hot coffee in front of me.  Anyways, happy Friday everyone 🙂


blog drought

That’s right, I’ve been at a loss for creativity in the form of random ramblings to share.  Not that I haven’t been busy.  Lots of crossfit awesome, as always.  Went to Buffalo for a little cross-boarder shopping on the weekend with a friend.  Also went to an alumni hockey game with my ex-NHL playing uncle on Sunday.  Plus, my store is finally starting to see some of the early Christmas shopper action.  Good times 🙂

I think I have a new favorite.  The bear complex.  LOVE.  It just flows nicely 🙂  Of course, with a really heavy load I may not have the same opinion…  Last week it was thrown in a partner WOD with 5km rowing and rope climbs (boo) and ever since I’ve practiced it a few times in between working on stuff I’m less than in love with just to keep it real.


Today, one of my previous fav. moves kicked me in the butt.  Death by hang cleans.  Say what?!  But… WHY?  😦  I like hang cleans.  Or at least, I did… until round 11 when I couldn’t get the bar up on several attempts.  Sigh.  :-p  Yesterday I realized I’ve been slacking on my double unders practice too.  A 6 minute AMRAP of 20 wall balls, 40 double unders sucked even more when doing as 120 singles.  My calves are still angry.

It’s pretty much official now.  I’m DONE with shoes.  Been wearing my Birks pretty much everywhere for the last week or more, except crossfit and ball hockey.  Just can’t see chasing the little orange ball or box-jumping in slip on shoes as a practical option.  Actually, truth be told, I’ve often resorted to socks alone.  Right now I have one shoe on… that’s progress.

Glorious food…  Squash season is pretty much done and I’m not sure what I’m going to use to fill the void once it’s all gone.  Time for a little creativity I guess 🙂  But not just yet…


3, 2, 1 GO!!

There’s a post I drafted yesterday that I’m still not sure will be published.  Ever have one of those days where you just don’t seem to be finding your groove?  A day where it seems as though your mind and body just aren’t in sync?  That was my yesterday.  Plus, it was Wednesday which has become a fairly routine crossfit rest day.  Don’t get me wrong, my body was thankful after assault I threw at it Sunday, Monday and Tuesday, but my mind was less enthusiastic about the day off.

Today is a new day 🙂  I was all smiles again knowing I had the 7:30 WOD to look forward to.  Read the details online last night and thought – that sounds simple enough… so it’s going to be brutal.  I was somewhat mentally prepared to embrace the suck, but WOW! Did it ever!  :p  You know that “place” you get to when you push so hard that you just want to curl up in a ball and hide?  Yup, got there.  More than once actually…  ‘eff that noise.  Squashed it.


Burpees are my nemesis.  90 of them today, plus 12 in the post-warm-up, pre-WOD  :p  I get that no one likes them, but I’m not sure the feeling of the whole box spinning out of control with every rep is a common feeling…  I paused a few times to get myself together, but made it through.  Note to self… this doesn’t necessarily mean you will end up on your BUTT.  Good to know, even though it has put me there in the past.  The deadlifts weren’t that bad in comparison, but it’s all relative right?  I’m stubborn as hell sometimes and super-competitive with myself, but today I’m not sure that alone would have done it.  Having a kick-a** coach there throwing in the “3,2,1 GO MCDOWELL!!!!” from time to time throughout the workout helped keep my focus in check.  Thanks Coach Dave.  🙂

After the box, I headed to the farmer’s market to restock my squash obsession.  Sad day 😦 I learned that the cold spell we had last week ruined the rest of the spaghetti squash supply.  Boo 😦  I may have come home with a stash of butternut and acorn to drown my sorrow.  Don’t judge me.  I have a kick-a** pulled pork in the fridge that needed a butternut companion.

You know what else the cold is teaching me?  It’s time to look at some PANTS for the trip to and from the box.  Especially when I plan to throw a trip out to st. jacob’s post-workout.  The capris just aren’t cutting it anymore, my calves froze.  haha  Gives me a purpose for my shift at Sport Chek tonight though.  Look for pants.  Likely in the kids section.  Not cause I’m that small but just cause I’m short and women’s track pants seem to be only wearable if you are an amazon or willing to hike them up to your armpits.  Neither of which I am, so kids section it is.  Nike, Adidas, Reebok, get with the program!  Jeans come in different lengths, why don’t your pants?  Hmm?  I shouldn’t even get into the topic of jeans.  They need to start coming different fit options too.  Slim, apple, pear, CROSSFIT.  Right?

Whine and… dine?

Nov. 11

I’m not being a baby, just decided today might be a good one to take the safer route.  Slept crappy last night for whatever reason and woke up feeling somewhat weak and tired.  Yesterday’s run in the freezing rain kicked my butt a bit more than I had realized at the time.  Was falling asleep last night before 8:00!  Don’t get me wrong, I do have a stupid early bedtime for someone 50 years younger than 80, but pre-8:00 is beyond ridiculous.  Plus this week, an old problem has resurfaced.  I drop things.  Like, breakable things.  Generally dishes it seems…  When I was still living in Etobicoke it was a pretty regular thing, but hadn’t been in quite some time, until this past week.  Once there were 4, now there are two.  I’m talking about glasses :p  Actually I think originally there were 6, but whatever.  Guess my ability to entertain people at my place will be pretty limited until I buy some more glasses!  haha

So, when I woke up this morning lacking my usual spunk, I opted to register for the 5:15 class today instead of my usual 7:30 spot.  Here’s the details:

Teams of 2:
Start with a 2000m Row
4 rounds of:
9- Rope Climbs
11- Bear Complexes #135/#95   #55
Finish with a 3000m Row
One athlete works at a time.
Partition as needed.

Now you understand my reasoning?  Since I couldn’t seem to keep my grip on a glass, the rope climb and bar over-head seemed a little daunting.  By 5:15 I was ready to kick it 🙂  Was in a team of 3, so rope climbs were 12 and bear complexes were 15 per round.  In my opinion, we went too cautious on these but I was with a new girl so it was great to see her do so well 🙂  The final 3000m row was the hardest part!

After leaving the box at 7:00 I headed home to grab a quick bite for heading to ball hockey for 8:30.  A quick bite aka a breakfast sausage and a wedge of sweet potato.  Ok, not a brilliant nutritional choice, but I didn’t have a ton of time.  Changed from crossfit tall socks to hockey socks, shin pad sleeves and birks and booked it out the door.  Check out this look!  Hot, I know.  Best part… I went into Costco like this on the way to hockey.  It’s snowing here.


The 5:15 WOD before hockey was a bit of an experiment.  I usually do my 7:30am thing, then work, then hockey, but the 5:15 thing seemed to work just great!  I had a kick-ass game, and we had no subs!  Ran like a nutter for an hour, then slept like a baby 🙂  Yes!

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