one day it'll all make sense.

Archive for June, 2014

be awesome, it’s Friday


This morning was quite possibly the best Friday coffee WOD of all time.  HUGE turn out and wicked-fun workout.  Get this – something you will rarely hear me mention outside the confines of my own head – I KILLED IT!!  Like, 70 box jumps (yes, JUMPS.  We’re talkin’ on AND off and the Rx height 20″), speedy Gonzales through the burpees (pretty burpees.  I know, I know.  oxymoron) AND #35 kettlebell swings the real way (overhead).  I felt unstoppable 😀  It was awesome!  Then, when I got home afterwards I learned that the “killed it” feeling was mutual.  Had breakfast, then needed a nap!  That’s unheard of.  Trust me it happened, and for the last few hours I’ve been fighting to keep my eyes open at work.

nap time

Fri. June 27:

Teams of 3
One athlete works at a time:
100 Pullups
100 Burpees
100 Box Jumps, 24/20
100 KBS, 70/53   #35
100 Box Jumps, 24/20
100 Burpees
100 Pullups   ring pulls

Result – 26:03

Thurs. June 26:

I’m going to call this week – the week of the pull-up.  3 of the 4 WODs I’ve been to (I think… might be 4 of 4) we’ve been on the bar in some context.  My hands will confirm this.  Gnarly.  Today’s WOD didn’t sound too bad.  The row is kinda long, but only 15 Clean and Jerks and I don’t have an aversion to air squats.  Sh*t!  I underestimated the row!  Kept up my efficient rowing skills for the 1000m (2nd person off the rower), but didn’t anticipate the wobbly legs that would carry me from the rower to the bar!  Jeezuz!  Now those legs are the same ones I’m going to count on while I haul 75lbs over my head?  Really?  The clean and jerks were my biggest time suck for sure!  After 10 minutes of hell came the lovely pull-ups.  Something just clicked!  I pulled off the best few sets of kipping pull-ups to date 🙂  Then the wheels fell off entirely.  But I’m CLOSE!!  🙂

Part 1. AMRAP, 10 minutes:
1km Row
15- Clean and Jerks, #135/#95    #75
100- Air Squats   78 (time ran out)

**Part 2. Unbroken Chest-Bar Pullups
8-8-8-8-8-8-8-8  8 rounds of 3-4 reps
1 Minute Rest between sets

I made it. Now what?

NOTE– This post was written yesterday (Tuesday) with the intention of posting then.  My Waterloo computer no longer knows how to add pictures and a world without pictures is just boring.  Cambridge has saved the day!!  That being said, TODAY is DAY 31 😀 I’m proud of the commitment I showed to get through the Whole30 for the whole 30 days, but today the lack of accountability is messing with my head.  Just have to keep reminding myself… the cheats aren’t worth it.  Just keep on keeping on.

A few important milestones this week and next, but I’ll save the next week one for now.  Today is Whole30 day 30 😀  What does that mean?  Hmmm… not entirely sure it means anything.  Other than that tomorrow is Whole30 day 31.  This has been such a great experience (well, aside from the “kill all the things” days) that I really don’t have any intention of a ceremonial dive off the deep end back to my old habits.  BACON is in my future, but sugar is not.  Would it be considered a “cheat” that Saturday at my birthday BBQ I allowed my mom to talk me into mashing a frozen banana and sprinkling it with walnuts so she would have something to stick a candle in?  Maybe it is, but I don’t feel guilty.

I guess it’s not a milestone, but Sunday was 1 month until my closing date 😀  Now I really need to start packing.  With juggling managing the two stores, playing hockey 3 nights a week and crossfit 5 times a week, my “free time” is limited.  Can’t wait to get out of my building though.  Love my actual apartment, but the building sucks.  Like today… I get a call at work at 11:00am letting me know they will be showing my place at 3:00 today.  Say what?!?!  “Um.. I need more warning than that!” was my response.  “well, if we will need to fill your place for July 1, we need to show it.” I’m told.


“WHAT!?!?  How about Aug. 1!” I barked back.  Idiots.  And with bolting out of bed to get to the box this morning, I’m sure my place is not staged for a showing!  There could even be underwear on the floor or something. (not likely, but ya never know!!)  I put my foot down for today, but I will now be living with the knowledge that there could be people through my apartment over the next month and a bit.  Fun.


Before I get soooo far behind that there’s no chance of catching up, here’s the specs:

Tues. June 24:  7:30am

This morning I was standing in the washroom at the box while shoving my hair into a ponytail when I looked down at the random compilation I had thrown on, apparently in the dark.  Lime green socks, teal shoes, blue tank top, purple bra.  The thought that ran through my mind – OH GOD!  Please don’t let Coach Sharon the matching police show up today!  Figured I was safe, cause other than Friday morning, we don’t usually see her at 7:30am.  WRONG.  😮  Lucky for me, Coach Dave kept us pretty occupied and I don’t think she noticed!!

Part 1. Strict Press: 1-1-1-1-1   #85

Part 2. 10-9-8-7-6-5-4-3-2-1 (12 min cap)
Strict Press, #95/#65  #55
Strict Chest-Bar Pullups  ring pulls

Time – 11:57 Boom!

Part 3. Dave’s treats

50 wallballs, for time*   #14

to be completed in as few sets as possible

Result – 2:08, 2 sets

Mon. June 23:  6:00 am

Sunday night I played ball hockey and had my jet pack strapped on again it seems.  Speedy Gonzales!  I’m starting to come to the conclusion that my body just isn’t adapting to crossfit in the AM, hockey in the PM.  The days that I take a rest from CF and just play hockey, I play soooo much better!  Boo.  Side note, I forgot a sports bra and had to play in my girly Calvin Klein.  Got a team mate to tape my straps together to prevent too many waredrobe malfuntions, but the experience still sucked.  And I don’t have big boobs.  My heart goes out to all the sports-playing girls with giant tah-tah’s!  WOW!  I’ve lived sore muscles, but never sore boobs!  Too much information?  Ah, well.

Perception really is reality.  Such an important lesson to learn, and a useful tool if you can teach yourself to become more aware of how your actions, and more importantly reactions, could be perceived on the other end.  I work in retail.  This is the story of my work life.  But walking into the box this morning, I realized it can be the story in real life too!  Now that I have a longer commute to work on Monday mornings, I’ve had to abandon my 7:30 WOD in favor of the 6:00am spot.  On a Monday morning, it’s not the easiest thing to do, even for me!  Coach Dave came over to me at one point and mentioned “I like seeing you at 6 on Mondays :-)” (yes, said with a smile!)  “sigh… I have to was my response”  That was NOT the right answer!  “You don’t have to do anything McDowell.  You WANT to.” he said.  And he’s totally right!!  I DO want to.  More than many things.

burpees nowFor time
800m Run
30- Burpee Box Jumps, 30/24   20″ (but JUMPED first half!)
800m Run

Result – 11:37

Part 2. c2b pull-ups

7-7-7-7-7-7-7   kipping, sets of 3

I don’t think I’ve ever run so slow :p  My legs felt like they were 6″ long.  Or weighed 100lbs each.  I kept going, but it was not a nice light run! hahaha

Sat. June 21:

Reading this Friday night, I expected 24 minutes of pure awful:

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score.

Part 2. Tabata Hollow-rocks

Part 3. Plank holds (6×30 sec plank, 10 sec rest)

For Ghost, the first 2 rounds anyways, awful it was.  Hoping off the rower in round 1 and jumping into the burpees offered a valuable lesson.  My legs were not as reliable as I had expected, I nearly landed on my face.  Noted.  By the half-way point auto-pilot kicked in.  Even got a few double unders!!  😮

Post-WOD was “goat” practice time.  While I’m not sure I can even consider it a goat anymore, I worked on my pistols.  At the beginning of June, I proposed a challenge to DK for 30 pistols, for time.  As the month progressed, it became pretty clear that DK wasn’t taking my challenge with any level of commitment.  This being said, it’s his loss at the end of the day.  I, on the other hand, have been practicing like crazy and getting pretty decent.  Managed my 30 in a row post-WOD yesterday with minimal stumbles.  My BUTT is SORE today though!  YES 😀

it’s all a choice

Whether or not I have faith in my coaches has never been a question.  This being said, the past weekend proved without a doubt that Coach Sharon’s insistence in the importance of rest days is the truth.  My mind hated every minute of it, but after the two days away from the box, I played like a rockstar at my Sunday night ball hockey game 😀

As for Whole30, today is day 26.  It is said somewhere that after 22 days your brain just accepts things as habit.  I think I’m at that point.  It’s not really a challenge anymore, it’s just the way my life is now.  Coach Sharon completed her Whole30 yesterday and had been counting down the minutes until her ice cream parlor crawl she had planned for day 31.  At the end of the day, she was totally let down by all the hype she had prepared in her mind.  The ice cream wasn’t satisfying, didn’t really even taste that good at all, and left her feeling shitty afterwards.  I asked if she ever really wanted the ice cream, or if it was just a little rebellion against the feeling that something had said she could not have it?  Most likely the second option was the response.  But never did anyone or anything force this challenge upon us.  It was a CHOICE all along, and one we made for ourselves.  Side note – she also noticed that she slept horribly that night.  Moral of the story… what you put into your body really does affect your life, but it’s up to each of us to decide which choices we make.  I’m not planning day 31 to be a chance to jump back into old habits.  I have moments where I just want to chew a piece of gum, but that’s about it in terms of cheat urges.  OH!  My one little thing I might experience on day 31… BACON.  But I’ve put in the hard days getting over the sugary sh*t I used to eat, to the point that I no longer need it in my life.  So why go back?

Monday was my birthday.  Monday was also my first day in my new store.  The new challenge was exciting and a little scary all at the same time.  While it’s not my first time managing the Cambridge store, it is my first attempt to manage 2 stores simultaneously.  So far, so good.  Needless to say, the week has been a busy one!  Monday – Cambridge, Tuesday – Sport Chek, Wednesday – Cambridge, Thursday – Waterloo, Friday – Cambridge…  Hence the blog drought.  First day in Cambridge, I brought my lunch as usual.  Note to self – I’m spoiled in Waterloo with our functional little kitchen.  Had to cut my avocado with a fork.  For my shift on Wednesday I was more prepared!


In need of a WOD re-cap:

Fri. June 20:

Part 1. OTM, 30 minutes:

2 Power Cleans*   #75, #85, #95*, #75, #85

3 Burpees

*increase weight every 5 minutes

Part 2. Not for time:

75 overhead squats     #45

#95… epic FAIL.  Could NOT get the bar up high enough to get underneath.  Stripped weight off and focused on opening my DAMN HIPS.  But my burpees were pretty :-p

Thurs. June 19:

This is what was posted Wed. night –

For Time:
7km RUN
Have to say, I when I read this I was MAD.  Like, crossed-arms, little brat, pending temper tantrum kind of mad.  Crazy thing is, I really do like to run, but after taking a rest day Wednesday I really just wanted to lift sh*t!!  I mean, I get my share of running with ball hockey 3 nights per week.  Thankfully by the time I woke this morning, my mind was in a better place and I put on my big girl pants and headed to the box.  Here’s the real story.  As Coach Dave said “you can’t believe everything you read online!”

For Time:

5km RUN    4.5km – 21:43


7 minutes to build up to a heavy 5 reps    #185 (boo-ya!)

Bench Press:

7 minutes to build up to a heavy 5 reps     #100

2 minute row – max calories         35 calories


Tues. June 17:

Self doubt rode around like a monkey on my back this morning.  I don’t know what was causing it, but I woke up and didn’t have much feeling in my feet.  I mean, I could feel the lovely throbbing pain running down the back of my right leg and the elephant standing on my foot, but blindfolded I wouldn’t be able to tell you if I had shoes or socks on.  Could have been the fact that I spent all of Monday in running shoes after forgetting to bring my comfy work Birks to Cambridge with me.  Could have been the stress of the new position.  Who knows.  One thing I DO know is the lack of feeling made me more hesitant than usual with seeing my nemesis lift posted on the website.  Ahhh… the snatch rears its ugly head again.  Cue my inner ninja.

For Time:
21- Power Snatches, 115/80   #55
21- Lat. Barbell Burpees
15- Overhead Squats, 115/80    #55
15- Lat. Barbell Burpees
9- Squat Snatches, 115/80   #55
9- Lat. Barbell Burpees
Time – 11:37
Truth be told, although I went crazy light with this one… I actually didn’t suck as bad as I had worried I might.  Fav. part today – overhead squat!  Super-challenging to do, but once the bar was overhead I was able to just keep everything in control to push through.
Mon. June 16:
It’s not just about another year older, I’d rather see things as another 12 months of experience under my belt.  June 16 2013 was a totally different me.  I had yet to discover the wonderful world of crossfit.  I was still driving around in my big black torpedo (Sunfire).  And I was contentedly throwing away money every month renting my apartment.  So much can change in a year!
AMRAP 20 Minutes:
15- Calories on the Rower*
20- Kettlebell Swings 1.5pd/1pd
25- Box Jumps
30- Abmat Sit-ups
Result – 4 rounds + 15 cal, 7 KB
But who’s kidding who.  Dave obviously made us finish the round.  So… 5 rounds – 22:03

Rx baby

This week all the months of Coach Sharon’s words of wisdom in terms of the importance of rest days came crashing down on me.  Not that I hadn’t always trusted and respected her guidance, but I got caught up in the high I had been riding and let the WOD love cloud my better judgement.  Last Sunday, I suffered through the WOD after my stupid reasoning that Spartan could be considered a day off.  So I took Monday as a rest day.  Then back to the box Tuesday feeling only slightly rejuvenated, with plans to take another rest day Wednesday.  Played ball hockey Tuesday night too.  It sucked!  Well, the game didn’t suck… we tied!! (ok… only the first period.  Then the other team “showed up” and beat us 3-0)  But my legs were TOAST!  Ever had the feeling when you’re running as hard as you can but you almost can’t feel your legs underneath you?  All that repeated through my head was “PLEASE DON’T FALL!”  Then came Wednesday.  After seeing the WOD posted Tuesday night, I knew my planned rest day was not going to happen.  Come on!!  How can you pass up the challenge of Filthy 50??!!  Not this kid.  But I should have!  It was awful, but I not that I remember a time where anyone has said Filthy 50 sounds like fun.  By the time I got to the wallballs I was telling myself “You will NOT cry!”.  It’s been a few weeks since I’ve dead lifted… so of course I had to go for Thursday’s WOD.  I think I was crying through every 400m run.  At that point, I was over the “game face” battle.  Rx’d that bad boy though!!  😀 yeah buddy!!  And…. today was Friday coffee day.  Coach Sharon would be sad if I missed that…  Now I just want to lay down.  For a few days straight.  Note to self… put the super-suit back in the closet.  You are not invincible.

Fri. June 13:

Part 1.

Front Squat: 1-1-1  #120
Push Press: 1-1-1   #90
Thruster: 1-1-1    #75 (2×1), #55 overhead squat (3×5)

Part 2.

Tabata – 8 rounds of each with 20 sec work, 10 sec rest of:

Handstand hold   hahahaha!  Not today.  Sub’d pistol squats




Thurs. June 12:

Deadlifts, #225/#155    Rx!!!
400m Run

Time – 11:30

Last time we did this combination of movements, but with a rep scheme of 15-15-15 was Aug. 13 2013.  I was fairly new to crossfit and SUPER pumped to put the #25 plates on the bar!  (#85 total weight)  Today Coach Dave called out “McDowell!  What are you thinking?”  referring to what weight I was planning to lift.  “I can Rx this” was my response. “Atta girl!” he said.  And Rx it I did.  😀

Wed. June 11:

“Filthy 50″
50 reps for time of:
50-Box Jumps, 20
50- Jumping Pull ups
50- KB Swings    16kg
50- Walking Lunge Steps
50- Knee to Elbow
50- Push Press,    #35
50 Back Extensions
50- Wallballs,    #14
50- Burpees
50- Double Unders    150 singles (127 unbroken)

Time – Who friggin knows! 

I could barely see straight by the end.  But I didn’t pass out during the burpees.  Came close.  Even considered it possibly be a good option.  But didn’t.

exercise hangover?

Tuesday Jun 10:

3 rounds of:
50m Prowler Push (90, 45#)  Rx (man that feels good! haha!)
25- Air Squats
50m Prowler Push (90, 45#)

Back Squats: 3-3-3-3-3     #105
Weighted Pull-up: 3-3-3-3-3

Weighted pull-ups?  Funny!  My body weight is plenty thank you.  How about strict pull-ups?  YES!  That’s right!  Pretty ones too, including a full-hang in between and none of my usual jump down and shake it off between each and every rep.  14 awesome pull-ups.  The 15th one included a bit of a kip.  Coach Dave totally called me out on it too.  Whatever.  I was happy-happy.  14 is a happy number.

Is it possible to be still recovering from the level of death I felt like on Sunday?  Or better yet, is there such thing as “exercise hangover”?  You know, the kind that leaves you still a little tender the next few times you touch a drink?  Cause even the 400m warm-up run had my legs voicing their protest today.  I don’t know if it was the fact that I burned like 1,500 calories at least during the Spartan Race after eating maybe 250 for breakfast and nothing else until the evening.  Or the total lack of water.  Or my twisted logic of considering Saturday a “rest day” cause I didn’t go to the box and going Sunday expecting things to be all good.  Trust me, I’ve learned that a rest day doesn’t count when you still get a crap-ton of exercise outside the box.  I felt like garbage at work post-WOD.  Like, it was a huge effort to get out of my chair and I was all feverish.  Even told my hockey team I wasn’t going to make it to our game.  Pretty sure I was asleep before 9:00.

Hopefully I’ve outlasted the hangover, cause there’s hockey tonight and lots of running to do 😀

Side note – Whole30 Day 16!!  Hopefully the uphill days are over!

3, 2, 1 zzzzzz….

Sunday June 8:

Whole30 day 14.  Almost half way through.  And another BUSY day!  10:00am WOD, working at Henry’s today 11:00-5:00, hockey at 7:00 :-S  We’ll see if I make it to hockey.  The WOD was a good one, although I wanted to curl up and nap after the warm-up.

Part 1. OTM for 7 Minutes: 5- Deadlifts #315/#205  #155
Part 2. In teams of (2) perform:
Wallballs 30lbs/20lbs   #14
Hang Cleans #135/#95    #55
Part 3. Accumulate 3 Minutes Overhead Barbell holds #135/#95   #55

Yes, #55.  Part 3 was brutal.  Don’t judge me.  I was exhausted and not feeling strong at all.  Should have taken today as a rest day…  Bright side – the wallballs felt great 😀

Saturday June 7:

Spartan Race day 😀  I don’t get to see my sisters often enough, so spending the day with HB was awesome enough.  Good thing!  The past two years, Spartan Race has been my fav. of the mud runs.  This year it was disappointing.  Spartan has always been LOTS of obstacles and a great test of strength as well as endurance.  This year, the obstacles were minimal and the runs up and down the ski hill were in abundance.  I use the term “runs” lightly.  Started that way, but soon became hill walks.  Still challenging.  Still good exercise.  Still breathing HARD the whole time.  The consequence for failing an obstacle at Spartan is 30 burpees.  My goal is always NO burpees.  Not the case this time around.  During the crossing of the parelel bars on your hands, my shoulder gave out on me 😦 and there was a wall with 2″x4″ chunks nailed to it that you have to move laterally from one side to the other.  I just couldn’t grip the things!  On the rig with the rings, you had to make it accross 8 rings, then a rope, 8 more rings, another rope, then this metal pole before the final 2 rings.  The metal pole tripped me up.  Getting enough swing from the rope to the pole to the last 2 rings was rough!  There was a HUGE pile of people doing burpees after that one!  Tarzan I am NOT it seems.  It was regretfully a 90 burpee day for me.  Thankfully I redeemed myself on a bunch of the other obstacles! Crushed my one nemesis from last year – the rope climb 😀  Finished the 5ish miles in 1:30 covered in mud, sweaty and happy 🙂


When it comes to the nutritional component, I totally dropped the ball today.  Friday I hit a wall.  I’m half blaming the Thursday WOD and half Whole30.  I was falling asleep at my desk by noon, left work early with intention of a nap, instead cooked until it was time to head to Brampton, could barely keep my eyes open by 8:00, and when my mom told me “you look EXHAUSTED!  Go to bed!”  I didn’t argue.  8 hours of solid sleep in me and I felt better, but I was unprepared food-wise for the day.  Had a decent breakfast, but that was IT.  Drove to Oshawa, waited an hour and a half for my dad to drop off my sister (late, as always), raced for and hour and a half, drove back to Toronto to drop my sister off, and drove home.  Dehydrated as hell and HUNGRY!!  Needless to say, Sunday I woke up feeling like a wet noodle.  Weak and tired, I headed to the box anyway.  Obviously.

Friday June 6:

7:30 coffee WOD 🙂 Although, truth be told – I’d rather skip the coffee and experience the Dave & Sharon show.  Their interaction is pure entertainment.  Dave tries to highjack Sharon’s class, then Sharon turns to me to keep him under control, we all end up laughing and having a good time.  My coaches are the BEST 🙂  This WOD was not the best.  When I read it Thursday night I thought – really??  This must be a joke.  Booooooring.  Yeah, well… no joke.  And not time to get bored.  Kind of hell.  Each round of 250m I’d get through about 220 feeling like a superhero, then suddenly the wheels flew off and the last 30m were pure torture that seemed to last a ridiculously long time.

Team 10k Row  (team: me, DK, Coach Sharon)
Teams of 3 complete 10,000 meters of rowing
switching athletes every 250 meters.

Time – 44:06

Thursday was a WIN.  I’m baaaaaack 😀  Thank you Coach Dave for this bundle of hellish/epic awesomeness:

Thurs June 5:

Partner WOD day –

Part 1. “Karen”

150 wallballs    #16


Part 2. “Murph”

For Time:

Run 1 Mile

Complete in any order: 100 Pull Ups, 200 Push Ups, 300 Air Squats

Run 1 Mile.


Part 3. “Grace”

30 clean and jerks    #75

YES, you read that right.  2 of the girls, with a hero WOD in the middle just for kicks.  Took nearly 50 minutes to complete all 3!  😮  Left the box feeling like one hell of a badass though!  And hungry enough to put an all-you-can-eat buffet out of business!

in stride

Whole30 day 10!!  Double digits baby!!  😀


My days are starting to have a timeline all their own.  Today:

4:10am    BOING!!!!  WIDE awake!  And the random commentary in my head begins.  One side grumbles a WTF at the time and WHY am I not sleeping and shoots some nasty thoughts at the hotel catering service from the event I was at last night cause I’m guessing they mixed up the regular and decaf coffee labels.  The other side is full of energy and bouncing off the walls with random unfinished thoughts.

4:30am   Catch up on my email including the daily WOD post.  Supposed to be my rest day, but wait!!  😮  Find a new 1RM deadlift??  B*tch please!  Tomorrow can be my rest day…

8:00am   Prepped an awesome lunch with the pulled pork that just finished doing its thing in my slow cooker.  Followed lunch prep with a kick-ass breakfast of seasoned, grated sweet potato (like, stolen off the tex-mex leftovers from yesterday.  They had too much.  I didn’t feel bad.), homemade breakfast sausage and 2 fried eggs.  Mmm…  Good food makes me happy.  Happier than sugary food cause I’m not still looking for something else to eat after.  Win.

9:00am   Get to work, still wide awake and full of energy but the Kill All the Things mentality still lingers it seems.  I’m suddenly annoyed when I hear the key turn in the door signaling my assistant has arrived.  He made it through yesterday.  Today he might not be so lucky.

11:00am   Why the hell am I so hungry?  Haven’t had a super hungry day in a while…  I didn’t even lift this morning.  WAIT!!  I’ve been up almost 7 hours.  Right, that.  Looks like lunch will be an early one today.  Just to be safe… otherwise something might have to die.  Butternut squash in the toaster oven means a good hour to rope DK into some pistol squats between customers.  Do you like pistols?  I do!  🙂  Threw in a few rounds of 5 reps per leg post-WOD yesterday and my left butt cheek is sooooore today!  Love it!

Between pistol squat practice we had a few waves of customers.  I just dealt with a customer who looked exactly like this:

happy-faceNo word of a lie!  She was pleasant enough, but I think her angry cat expression is permanent.  Remember all those things your mom told you growing up?  Don’t sit too close to the tv, you’ll go cross-eyed.  Don’t swallow gum, you’ll end up with a big gum ball in your tummy.  Don’t eat cookie dough, you’ll get worms.  (duh mom, they make an ice-cream that comes with cookie dough)  AND Don’t make that face, it’ll get stuck that way.  That last one may have actually been true!  Poor woman.  I laughed a little in my head…  Don’t judge me.

1:00pm   yeaaaah!  Lunch time!  Sooo good!  First time making pulled pork without a drizzle of maple syrup and it tastes FANTASTIC!  Noted for future reference.  Sugar NOT needed for awesomeness.


1:10pm   When is nap time?  Seriously?   zzzz…

2:45pm   I surrender.  Coffee time.  Third cup of black, steamy goodness today.  :-p  I’ve cut out lots of bad stuff.  Coffee is staying.  I pick my battles.   Mmmm… Heaven in a brown paper cup.  Coffee brings out the common sense in me too.  I will be taking today as a rest day as originally planned.  I almost let myself get caught up in my excitement that I could possibly PR my 1RM deadlift today, but I’ve come to my senses.  I just picked up a barbell for the first time in 12 days, post back troubles.  I can PR next week instead.

4:00pm   Why do organic bananas have such thick peels compared to the non-organic ones?  Did you know that in the last decade there have been NO reported hospital cases of injury from slipping on a banana peel?  Only time they cause a problem is when you hit one playing Mario Kart :-p  Love that game…  and my mind wanders on…  Some days it amazes me that I manage to get my sh*t together enough to make it through a work day productively.

7:30pm   Leftover Tex-Mex is kinda like leftover chili.  Tastes even better the next day.  BUT old habits die hard.  I’ve been totally clean since starting this challenge, yet found myself craving some sort of treat…  Maybe cause I’m tired.  Might be lucky to make it to 9:30 tonight!

p.s. don’t worry.  no treat.  just munched on a baby cucumber instead.


day at the bar

Tuesday June 2:

Whole30 day 9 🙂  The smile means you caught me at a good moment.  Based on the Whole30 timeline, I should be experiencing:

Day 8-9: For the love of Gosling, my pants are TIGHTER.

But I’ve recently discovered that Lululemon studio pants are wicked comfy and totally pass-off-as-work-pants appropriate. Anyways, I had all but come to the conclusion that I was just not meant to fall into the group of people who found the timeline to ring true to their own experience. Then today happened. Out of nowhere too, cause it should have been a great day. I woke up feeling great. Got to the box for my 7:30 WOD where I actually picked up a barbell for the first time in what felt like 100 years. 😀 I was so over the moon excited! Ok, I was still smart. I used a whole #55 for the hang cleans and #45 for all the snatch business. Didn’t phase me. I picked up a bar!


With a continuous clock running:

0:00- 10:00: AMRAP 10 Minutes:

Up ladder of 5-10-15-20-25-30…

Wallballs 30/20 #20 (first 5) / #14 remainder

5 Hang Power Clean, 165/115 between every set of wall balls. #55

10:00- 15:00: REST

15:00- 30:00: Snatch Complex:

Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch #45

Result – AMRAP: 25+23

Left the box feeling like a rockstar, but within minutes of walking into my store the “Kill all Things” mode kicked in.


Well, maybe not all things… but certainly my assistant. One of my biggest pet peeves is when you are trying to tell someone something and they feel the need to chatter away the entire time. I kinda snapped at him, felt bad, apologized, (I think!) and realized maybe I just needed to eat something :-p Fail. I don’t eat before going to the box in the morning anymore. So post-WOD I’m starving. Starving = bitchy. Post-breakfast, the angry kid subsided some. My assistant still might die today though.

Food, glorious food. I’m going to share my latest awesome recipe find Paleo Tex-mex Casserole but first let me throw in a little disclaimer. I got home from work last night around 6:30 and thought it was a great idea to whip this up for dinner. It sounds simple and easy enough, but let me tell you… it’s TIME CONSUMING! Lots of veggies to chop. Made my own taco seasoning cause I’ve pretty much concluded that at least for the next 21 days I will not be using any store-bought options. Also pulled out the food processor for the sweet potato grating. Not a chance in hell I was grating those monsters by hand. At 8:00 the casserole dish finally headed into my oven and the thoughts running through my head were along the lines of “you better ROCK MY WORLD dish!! Or someone’s gonna get hurt.” Maybe that’s where today’s angry side started? Anyways… I waited patiently (haha! ya right!) for the damn thing to finish cooking and finally had some dinner at 8:45. OH MY GAWD!! Worth the effort! Worth the wait! Soooo good! If you happen to be wondering “what? no pic? and this girl calls herself a photographer…” Dude! I was hungry and it wasn’t the prettiest dish I’ve made. But pretty doesn’t win the taste test. Here – I’ll borrow one:



Hi! Remember me? When we met, I was the girl who blogged almost daily rambling on about food, hockey, life, and mostly… Crossfit. Well, I haven’t so much as touched a barbell in 10 days.  At first, I continued to write up random posts filled with non-crossfit life stuff, but all those are still sitting in the draft phase!  They just never made it past the proof-read cause I realized how boring I can be :-p   A friend shared this today:

restdayOh my GAWD!  True story!!  (and thanks AC 😉 )

I did get to do a custom WOD at the Friday 7:30 coffee class thanks to the creative genius of Coach Sharon 😀 my quads are still angry about it:


air squats

walking lunges

time – 12:31

simple, right?  I was walking pretty funny after that one!  But soooo happy to get a workout again.  The 400m run in the warmup made me feel so out of shape!!  Not good.  Especially since June 7 my sister and I are doing the Spartan Race.  My back is finally feeling better though I think.  🙂

Whole30 – day 8. I can honestly say I feel great.   The nutritional platform I was living before starting this challenge was not that bad.  Likely the reason I skipped the “Hangover” stage all together. My drug is sugar. Always has been. Day 1, I woke up wanting something sweet hardcore!  Once I got past that, things got better.   Talking to my mom Sunday morning I mentioned my day 7 accomplishment, but as usual, she gave her judgemental 2 cents. Side note – if you haven’t been reading my crap long, this is the one person whom has mentioned underhandedly that she “liked me better when I was smaller”. Cause ya know, I was a better person when I was a size 2. Every time I talk about nutrition with my mother she assumes I’m trying to lose weight. Not the case.  I’d rather be 140lbs and able to deadlift #225 than 115lbs hardly able to lift anything any day. This being said, my pull-ups were a lot better when I was 115lbs, but I’m working on that 😉

Side note – showed up to play with my new hockey team last Tuesday only to learn that I need to find my own shirt.  What?!  News to me :-p  I had my Sunday grey jersey in my car, but the Devils are purple.  Oops!  Spent 2 minutes in the penalty box in the first period for too many men.  Fail.  So… went home to search for something purple for next game, but this is all I found:


Works, right?  haha!  Afterall, kinda the reason I joined hockey in the first place…

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