I failed to celebrate a few posts ago now… This is #304. 🙂 That’s a LOT of my randomness released out into the blogging world. Sadly enough, I still complain about some of the same stuff. But I’ve also come a long way baby! 🙂 With the help of my CFD family, I’ve found a place where I truly feel I belong. I’ve learned so much about myself – not all of which has been good discovery. I’ve become stronger mentally, and WAY stronger physically. I’ve set some fears aside and found confidence I never could have imagined possible. Happy 304 🙂 #boxlove
This is a looooong one. Sorry! The longer I put off pressing “publish”, the longer it gets! With every day that passes I have another WOD to add to the list. Reality. Deal with it.
Tues. Oct. 28:
30-20-10: Squat Cleans (#135/#95) #65
15-10-5: Strict Handstand Pushup seated strict press #45
Time – 10:34 (I think?)
Ok, this WOD doesn’t sound epicly terrible on paper. I mean, I knew the handstand push-ups would be something I’d scale. Also knew I wouldn’t be going Rx for 60 squat cleans. But didn’t anticipate the reaction of the 6am class! Smarti even called me as I was on my way to the box with a warning of “holy SH*T this one is awful!!”. I just laughed and thanked her for the warning to not go to heavy. When aren’t they at least a little awful? Isn’t that a little bit the point? But when I got to the box and another 6am’er blocked my path in and said “just turn around and get back in your car! Dave hasn’t seen you yet, you still have a chance!” I took it a bit more seriously. End of the day, the extra warning could be the reason I think I over-scaled. Like, don’t think my strict presses should have all been unbroken sets. While I won’t at all say this was a piece of cake, I didn’t hate it. And finished faster than I should have. All good though. Gave me some time post WOD to work on some handstand holds and kipping handstand push-ups. <— like, I actually got 1 (maybe 2) reps where I got some air between my head and the abmat! Haha!! I’ll take it! It’s all about progress, right?
Mon. Oct. 27:
AMRAP 15 Minutes:
10- Toes to Bar
Result – 5 rounds
I’ve pretty much come to the conclusion that Mondays just aren’t my best day of the week. Last night, I read this WOD and got kind of excited 🙂 A chance for some toes to bar (love). Some burpees (not love, but generally not hate) and a good chunk of double unders practice. Then Monday happened. Actually, I’ll be more specific… it was 6:00am so Monday can’t really take all the blame since such a minimal amount of it have even happened yet. I’m going to change my statement to Monday WODs just aren’t my best – as a result of the Saturday and Sunday that lead up to them. Party animal? Nooooo. Saturday at work was busy (in Cambridge too!) and felt even busier when a staff member had to leave for a family emergency. Just myself and one sales person. ALL day. And I brought minimal food cause my fridge was almost empty. Plus zero water. Fail. Then Sunday I crammed 3 days worth of stuff into 1 afternoon. Again, minimal food and little water. Could explain how crazy dizzy and brutally sluggish I was for the 6am metcon. I’ll try to not make that mistake again. Like, ever.
Fri. Oct. 24:
Part 1. Front Squats: 10-8-6-4-2
Part 2. 2 Rounds of:
200m Front Rack Kettlebell Carry (53/35)
50 AbMat Sit-ups
Result – Part 1 : #85-95-115-125-130
Got into a group of 3 for the front squats today with 2 of my fav. WOD buddies 🙂 We discussed things and decided to start at #85 and baby step things up to et through all 30 squats. During the 8’s, Coach Sharon caught on to our “safe” approach and charged over to our rack on a mission. “You 3 are all the same! You don’t know what it feels like to FAIL cause you choose your loading carefully enough to know you can succeed! Not today!!” she said. As I was pulling a #5 off the bar to replace with a #10, “Add the #10. AND the #5.” Gulp! But there’s no arguing Coach Sharon, although I never would anyway. I trust her and Dave more than I trust myself. While the jump from #95 to #115 was a big one, it was doable. The next jump up to #125 was a bit of a shock and while I didn’t fail and drop the bar, I got too deep in my squat on rep 3 and panicked a little resulting in a 4th rep that was borderline not deep enough. It was just the push we needed 🙂 Thanks Coach Sharon!
Thurs. Oct. 23:
“Death by Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95 #85
Continue as far as possible. If unable to complete a set, start over with 1 rep until total time is called.
The “death by ____” WODs are so deceiving. 1st minute = little effort + LOTS of rest. By round 7 my effort was taking up pretty much the WHOLE minute :-p. Made it to round 9 before starting over at 1. Although I had hoped to at least make it to 10, I had also loaded my bar up with #75 until I turned around and saw my girl SP had #85. Competitive? Me? Ya, guilty. But it’s all good 🙂 We give each other that little extra push to be awesome. #bebetter
Mon. Oct. 20:
Tonight I’m on my way to a Tues-Wed GM conference in Markham. It’s at a pretty cool facility where everything we could possibly need for the 2 days is all there. Hotel, amazing buffet style restaurant that actually has lots of options I can eat, conference halls, a bar/games room for evening “team-building” 😉 BUT… it also means no CFD Tues-Wed. Don’t you worry… it also gives me personal justification for the fact that I worked out Fri-Mon. 😉 Today was a dose of Fight Gone Bad. Yes, my crying WOD. No tears this time!! Also no PR 😦 Maybe tears=PR? haha!
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14) #10
1:00 Sumo Deadlift High Pulls (75/55) #35
1:00 Box Jumps (20″)
1:00 Push Presses (75/55) #45
1:00 Rowing for Calories
Result – 301
Ok, so I scaled this one. But Sunday when we did one of Coach Dave’s “treats” post-WOD which included a pile of wallballs, I learned catching the ball had my ribs screaming at me. So I went a bit lighter and just kept moving!
Sun. Oct. 19:
0:00- 20:00 Minutes: Work up to a HEAVY Double Snatch #65
20:00 Minutes- 22:00 Minutes: REST
22:00 Minutes- 32: 00 Minutes AMRAP in 10 Minutes, Teams of 2:
20- Snatches #115/#85 #35
20- Snatches #125/#95 #40
20- Snatches #135/#105 #45
20- Snatches #145/#115 #55
20- Snatches #155/#125 #65
MAX REPS- Snatches #175/#135 #65 x 3
Amazing what happens when you add the time element to a movement. The first 20 minutes of working up to a HEAVY double snatch were pathetic. My brain just wouldn’t connect to the movement. It was ugly. Then when we got to part 2 and the 3, 2, 1 GO! Suddenly everything clicked. Don’t get me wrong, they were super light, but suddenly I was able to move the bar quickly and properly. I paired up with a newer athlete cause my ribs were still not 100% so I figured it was a good opportunity to go lighter and just focus on form and my plan worked out perfectly 🙂 Unfortunate we weren’t able to move through the first 5×20 of the AMRAP quicker to get more time for the MAX REPS round, but it’s all good 🙂 Next time.