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Archive for December, 2013

details, details

Sat. Dec. 28:

So, I just realized I should really digest the posting on the white board before diving into the WOD.  I read this spicy little number to include a rep decline per round of wallballs ONLY.  So I stuck with 30 power cleans all the way through.  That being said, I made it all the way through some how 🙂  To include 1 rep of the AMRAP at the end.  That’s not to say it was pretty!  The third round of power cleans (which would have been doable knowing I was only to do 20!) I made it in small unbroken quantities, like 3…2…2…, to about 26.  The last 3-4 took FOREVER!  I just couldn’t seem to get the bar up.  Coach Sharon’s voice played on repeat in my head “OPEN your HIPS!!” and through some miracle, I got through.  Especially since I was feeling kinda crappy before the 17 minutes even began.

AMRAP in 17 Minutes of:
40- Wallballs      #10 – ok… these could have been heavier.  Noted.
30- Power Cleans     #55
30- Wallballs
30- Power Cleans     #75
20- Wallballs
20- Power Cleans     #85
10- Wallballs
AMRAP of Power Cleans    #85 1 rep 😀

part 2 – 100 push-ups – with no time domain on this bit, my goal was to complete all 100 without scaling.  Took a while, but succeeded.

January 1, I’m cleaning up my act.  Don’t get me wrong, I don’t eat poorly as it is, but with the potential of a bikini wearing trip in February…  getting my nutrition in check can’t hurt.  Especially considering I plan to travel with my biggest critic.  Love you mom, but come on!  I like lifting heavy sh*t.  😀  It’s not my dream to have a marathon runner’s body.

strong-is-the-new-skinny

mind over matter

Sometimes the hardest part of blogging is coming up with a fitting, let not totally lame, title.  Some days my post gets delayed for hours cause I draw a complete blank when it comes time to title the thing :p  Ah well.  I’m far from perfect.  😉

Today I somehow came to the conclusion that I’ve overcome the box jump hurdle in my mind.  Not saying I’m a pro.  Or that I don’t expect more crashes in the future.  For whatever reason today when it came time for the box jump portion of the WOD, I was able to talk myself down from that ledge that usually leaves me chickening out, and JUMP!  That’s my victory for today, cause otherwise I sucked.  Was totally gassed before we even got going and felt totally dehydrated.  I’ve never experienced that before and wow it sucked!  I made it to Christmas without acquiring the community cold that has been going around my little store, but this morning I felt like I may be losing that war.  Ah… working with a small team day in and day out, we share everything. 

man-up-untitled[1]

7:30 WOD:

For Time:

30- Thrusters #115/#80   #55
30- Pullups   ring pulls
30- Power Cleans #115/#80   #55
30- Burpees
30- Push Jerks #115/#80   #55
30- Box Jumps

Time: 13:36 

Got through the thrusters alright.  Then the power cleans had my number.  I made it through the first 5 reps unbroken.  Then somehow got to 10.  Then stood there thinking “my gawd!  This could take me all day!” Got to 15… then could only manage 3 unbroken… then 2… When I finally hit 30, I had a moment of relief before realizing the next bit of self-torture was burpees.  Amazingly enough, the most enjoyable part of this little bit of crazy, was the box jumps!  Say what?!  It’s all relative I guess.  Pair anything with burpees and that anything will seem not so bad.  Even when my mind and body were completely spent too.  Have to admit… I sat on my BUTT for a minute after this one.  I know what Coach Dave would say… “only the weak animals lay down”, but DUDE!  I was DONE!

Then in to the insanity of boxing week retail chaos.  Good times! (noooo)

**Note to self…  box jump practice at work, not the greatest of ideas!

photoThis did not end well.  Thankfully other than a bruised ego, there were no injuries.  I’m a bad manager.  :p

I love my job.  Well, 51 weeks out of the year anyway.  Boxing week is not one of them.  My crazy day is finally over 🙂  Mmmm… leftover Christmas turkey, acorn squash and Brussels are waiting for me at home 🙂

oh Christmas tree

Dec. 25

Merry Christmas everyone 🙂  Christmas brings a time to embrace traditions, spend time with family, and EAT lots of food!  Growing up, my whole family used to get together at my grandparents, but since they have all passed away it’s become ritual to spend the day in Brampton at my mom’s 🙂

image

After the ice storm a few days ago, my mom had mentioned Brampton had been hit really hard.  Nothing could have prepared me for just how bad!  Driving along my childhood street last night was like driving along the path of a tornado.  Many people on the street still don’t have power.  Trees are down everywhere.  It’s sad 😦

image

my backyard 😦

Today is one of the hardest days of the year to avoid temptations…  There are cookies everywhere and stuffing and gravy…  but thankfully LOTS of veggies and of course turkey.  Plus I brought along some of my own Paleo Gingerbread and Chocolate Coconut balls 🙂

Dec. 26

Ok, I’m not going to lie and say I was completely disciplined yesterday.  I kind of caved a few times in the form of heavenly nut-covered cheese log… and candy cane ice cream.  😮  Whatever, it was GOOD!  I justified the cheese log by eating it on a slice of zucchini instead of a cracker, but still so non-Paleo friendly.  It was Christmas.  Now it’s over and I’m back on the band wagon.

Hope Santa was good to everyone 🙂  I got some:

images[3]which I’m excited about testing out!  I’ve heard nothing but good things 🙂  Three days off from the box would normally hurt my brain, but it’s been a busy 3 days!  Today being the busiest retail insanity of the year.  Now that Christmas is all said and done, the excitement is building by the minute for the gift that more than makes up for the year I got a toboggan seat cushion as a gift from my dad.  I was 9.  And less than impressed.  But this one is going to be a day to remember 🙂

photo

daddy daughter day 🙂

kick it

Mother nature unleashed her wrath on Saturday night/Sunday morning in the form of a wicked ice storm for Southern Ontario.  Tree branches came down under the weight everywhere and took out the power for many areas.  I was about to head out Sunday morning for my 10:00am WOD when I too lost power at my apartment.  It was out for 5 1/2 hours but thankfully came on just in time for my family Christmas at my place!  And what better way to spend a morning without power than a partner WOD at Crossfit Division!  Coach Sharon even commented that when she heard a newscaster recommend that if you didn’t absolutely have to drive somewhere to STAY HOME, of course meant the Box would be PACKED.  Haha Crossfit crazy, ya we’ve all got a bit of that.   I think I even was moderately successful with the double unders 🙂

imageHad a nice day with my dad and sisters which included our totally un-tradiontional cauliflower crust pizza dinner complete with a big spinach salad.

HEAVEN.  nuff said.

HEAVEN. nuff said.

Only downside… everything still smells like pizza.  Even my crossfit clothes seemed to carry the smell this morning.  It was kinda gross.

This morning was the last WOD before the holiday break.  It was a GOOD one 😀  Good as in hard, but leaving behind a sense of accomplishment when it was over.  I’m celebrating today 🙂  Today’s warmup included 7, 5, 3, 3, 3 rounds of toes 2 bar and box jumps.  OH YA!!  This kid did the ENTIRE warm-up without scaling the toes 2 bar!  WOO HOO!  Annnd… not once did I step up onto the box, including during the WOD.  😀  Want to know the crazy part?  The deadlifts were the hard part!  I usually love deadlifts.  Weird.

For Time: 21-15-9
Toes- to- Bar
Box Jumps 24/20- Games standards
Deadlifts #225/#155   #135

Don’t remember my actual time, but even though I was dead last, it was sub-10 minutes.  Still on cloud nine from the toes 2 bar and box jumps.  Even dead last couldn’t erase the happy.

imagesCA7RZ6MN

proud of “you”

I’ve been amazed by just how much the accomplishments and lessons learned in the box have shaped me as a person.  Not just talking the “she squats bro” booty or quads that could crush walnuts, but mentally too.  Last night Crossfit Division had their annual Holiday “parrrrrtay”.  I had been looking forward to it, but also secretly dreading the event.  The dress code for this one was considered pretty formal, which is so far out of the comfort zone of this kid that I seriously contemplated not going at all.  “cocktail dresses ladies!” was mentioned in the advertisement for the event at the box.  Fat chance!  I haven’t worn a dress since prom.  300 burpees would intimidate me less.  I decided yesterday that there could be another “lesson” behind this one.  Since starting in the Elements program way back in July, Coach Sharon and Coach Jenna talked a lot about stepping out of your comfort zone as the only way to get better.  So after work, I went to the mall (yes, on December 20!  Eek!) and pretty much walked in to H&M and asked the sales girl to girly me up.  It was not a fun experience.  I’m just not that kind of girl.  But I bought some new clothes and shoes and headed home to get ready.  Tried everything on in front of my mirror and wanted to cry.  This year I’m stronger than ever and loving every minute I spend at the box, but looking at the reflection of my size 8 (snugly) butt and quads, when last year i was slipping easily into a size 4, was hard on the psyche.  Once again, I considered bailing on the party.  Thankfully I got my sh*t together.  Re-folded the new clothes neatly and put them back in the bag to be returned to the store.  I decided maybe I could accept that the comfort zone lesson would be learned another day.  The lesson I learned yesterday instead was be yourself, and be proud of that.  Reminded myself that a big part of what I love about Crossfit Division is that were are all individuals.  We all share a common appreciation of kicking our own butts every day, but we are all different and accepted for who we are.  🙂  I did go to the party.  No glitter or sequence.  No dress or heels.  Nothing fancy at all really, but some nice black dress pants, a dress shirt and a comfortable pair of black shoes.  The one thing I did wear from my mall adventure was a shiny new necklace, and I felt great.  Photos to follow…  Had an awesome time!  🙂   I am so grateful to be a part of such a great community of people #boxlove

calm before the storm

So, after taking a rest day on Tuesday and missing what sounded like a crazy but awesome WOD, here’s what was posted for Wednesday:

Come in and enjoy this spicy little beauty we crafted up for your mid-week mystery WOD. Prep those lungs! Filled with both Thrills and Chills! – Dress accordingly, as we will be outside today 🙂

Oh goody.  I don’t like surprises, but I’m getting better at dealing with them.  Since there are no morning classes offered on Wednesdays, I headed right from work for the 5:15 class.  The WOD was awesome 😀 and had a whole bunch of parts:

part 1: 12 minute OTM

odd minute – row, even minute – wallballs — round 1 x15, round 2 x16, round 3 x17, etc…

part 2: 1.5km run.  outside.  in the snow.  and darkness.

part 3: chest press complex, 3 rounds

3 presses, 30 second hold at top, 3 presses, 30 second hold at top, 3 presses, 30 second hold at top

rest 2-3 minutes between rounds, increase weight   55lb, 65lb, 75lb

part 4: 100 bar bicep curls  35lb

bonus – 100 lunges

MAN did it feel great to be back after my day off 🙂

Then today was another day of surprises.  The posted WOD was fight gone bad.  I was a little surprised to see this one again since we just did it a few weekends ago at Toys 4 Tots.  Fooled again!  Instead the WOD was:

Filthy Fifty

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, green tape
50 Walking Lunges
50 Knees to elbows
50 Push press, 35 pounds
50 Back extensions 50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders

Time: 24 minutes FLAT.  Take THAT burpees.  Post WOD, Coach Dave always asks “what did you like about the workout?” and “what did you find challenging?”  If ALL of this sh*t isn’t challenging, I think you’re doing something wrong.  It’s not meant to get easier, cause when it sucks less, we just push ourselves harder.  Isn’t that the whole point?  I was proud of myself that I jumped the box jump portion 😀  I quite nearly ate it at one point, but laughed as I saved myself and stuck the landing 🙂  Double unders are still my nemesis, but knees to elbows went far better than they used to.  The abmats were set out for anyone who coulcn’t complete them, but I didn’t give in to that temptation today 🙂

Post WOD the chaos of my last few free hours of Christmas prep had me running around a little crazy-like.  At least we have come to a mutual decission that Christmas dinner this year will be Paleo cauliflower-crust pizzas and a big salad.  Not very tradional, but neither are we  😉  Seems a little ironic that I consider going to the box the “calm” part of my day lately.  By the time I got to work, I was ready for a nap!  HAHA!!  Not likely when ya work in retail in December!  After sleeping crappy last night (like, I was wide awake at 4am again) I’m going to sleep like a BABY tonight!  🙂

time to recharge

Monday Dec 16

Made it to the box for my usual 7:30am WOD.  Read the recipe on the site last night and thought “sounds alright”…  Wrong.  It was harder than I expected, but felt great when it was all said and done 🙂

Strength:

muscle-up transition practice

pre-WOD:

8 minute OTM – 10 toes2bar, 20 double unders

WOD:

3 Rounds for time:
500m Row
12- Burpees
21- Box Jumps, 24/20 – games standards.

After leaving the box the real chaos began.  A week left till Christmas and I still have people to shop for and a whole lot of working between now and then.  After running around until 5pm, I hit a total wall!  Hadn’t factored food or water into my day and I was running on fumes.  Dumb.  Headed home to grab a bite to eat and flopped on my couch, never to return to my pre-Christmas frenzy.  Sigh.  My body said enough is enough.  And, I listened.  I like to think I’m invincible, but at times I have to remember that I live a great life despite a critical illness because I pay attention when my body tells me to take it easy.  Most of the time anyway.

Was in dreamland by 9:00pm, and slept until 6:00am!  Woke up feeling refreshed and ready to roll 🙂  Made sure to take the time to bring food today too!

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