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Archive for January, 2015

A fresh perspective

Let me backtrack for a second… Last Friday a group of CFD peeps went out for breakfast after the Friday WOD. Fun times! Kinda funny too cause they restaurant offered us a good-sized wrap around booth, but didn’t expect us to keep filtering in to the tune of 12 people. It was cozy! Like, tuck your elbows in and eat like a T-Rex kind of deal. Haha! ¬†There IS a point to this story, I promise ūüėČ I was sardined in between KT and AM and somehow the conversation of school and “what are you doing for your thesis?” Came up. Yes, school. I live in a city with 2 major universities. ¬†A huge percentage of my crossfit buds are a good 10 years younger than me, but everyone gets along very well regardless. So… AM answered the question. The positive effect resistance training can provide for Multiple Sclerosis. That’s not a direct quote, but you get the idea. Anyways, I sat there stunned for a moment… Then half stuttered “seriously??” ¬†I think I got a “would I lie?” look and conversation continued. Anyways, we got to talking a little later and I shared the connection. AM was shocked! ¬†Said she had NO idea and never would have guessed. ūüôā In my books, that’s a win! I’m doing something right! ¬†But what an incredible opportunity this presented. I was more than willing to share my story, especially if it was of any use to AM’s school work, and I figured I could learn a little as well.

Fast forward to today – we arranged to grab a coffee after the WOD and chat. I’m trying not to ramble excessively but I find this kind of stuff fascinating! ¬†Since learning about me, AM has been watching me more closely. How I lift, whip myself with the rope, ya know… just function. “I hope that’s not creepy!” She mentioned after telling me that. ¬†Haha! ¬†The thing is, I’m coming up to 10 years since diagnosis this March. I’ve quite literally “grown up” (22-32 is still growing up. You never stop…) with this disease. To hear someone acknowledge things that I do or things that I struggle with as being traits of my disease can be very interesting. ¬†“Your struggles with double unders make perfect sense. ¬†You will get there, just need to realize it could take you a while.” ¬†She mentioned. ¬†The next question I didn’t expect. “Do you also have trouble with the snatch? That’s another highly technical one.” Umm… unless you’re new here, you KNOW that’s the case! ¬†Don’t get me wrong, I’m not going to change my self-competitive ways and start leaning on this as an excuse for my struggles. But I am going to try to not beat myself up over what I’ve considered failures in the past. ¬†I need to accept that it could take longer to pick up on certain things, but that doesn’t mean all hope is lost.

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We got in to lots of other really interesting stuff, but I’ll change gears for now. I have a few little experiments to do which I will share at a later date. ¬†I truly DO believe in the benefits of physical activity. One of the many big wins in my books – I’m a week away from the heading to the Dominican with my mom again. When we went 2 years ago, second day of the trip I was running and just fell. I used to do that a LOT. Now two years later, my balance and coordination are soooo much better! ¬†I mean, I’ve now completed more than 300 laps around the track without even a slight stumble. ¬†Hopefully the day will come where modern medicine offers more support towards educating their patients on the powers of fitness and nutrition rather than just focusing on writing a prescription.

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Marathon of a day

Random thoughts. ¬†I’ll get more into details at a later date… ¬†Thoughts circling around in my mind – trip ūüôā trip ¬†ūüôā TRIP ūüôā ¬†puppy? ¬†ūüėģ Especially prevalent yesterday. ¬†Rest days are mental anguish. REST-DAY Dave and Sharon are away this weekend, sooooo today was an infamous Coach Will WOD. Those deserve their very own post. Plus I decided today I could give myself my very own throwdown showdown sort of day. Started with another #makeothersbetter sesh at the track with Smarti. Last night Smarti sent me a text to suggest running outside. ¬†Yup, a change of scenery would be nice, but my car read -12 on the way to the track so I was pretty glad we decided against it! ¬†We went for the routine of last time – run 1km, walk 250m x2. Then on the third and fourth round, I picked up the pace for the walk lap and got in a speedy 500m in the time Smarti walked 250m. At the end, I ran my 5km and walked another 1km. Happy with that ūüôā ¬†Another step towards my goal. ¬†Today I reached 65km. ¬†I’ve had to battle to celebrate how far I’ve come and not get caught up on how far I still have to go. ¬†65km is a long way!

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just kidding burpees! Love you ‚̧ (reverse psychology)

Part – 2 was an hour skill session with Coach Will, working on my snatch! ¬†Over and over and over we worked the deadlift, the scarecrow something, the hang snatch and the power snatch. EVERY one included a squat! ¬†In Coach Will’s words “always squat in practice!” Ok. Noted. But my BUTT might hate me tomorrow. Cause ya know the wod obviously had squats too.

Part 3 – the WOD. We’ve nicknamed this one:

Death.

By: Will

in teams of 2, for time:

2000m row  Sally    partner holds plank

100 deadlifts   #95    partner holds top of deadlift

100 front squats   #75   partner holds bar in front rack

100 wallballs   #14   partner holds wall sit

100 pullups   ring pulls   partner hangs from bar

100 push ups   partner holds plank

2000m row   partner holds plank

*** Every 3 minutes, both partners complete 10 burpees each

time – 46:23

Yes, typical Will WOD. ¬†Lots of reps. ¬†Lots of sweat. ¬†Death by the end. ¬†One of those long-ass grinds that you get to the end and you no longer have anything in you to even sweat out! ¬†Brushing the salt off dry skin is not a good scene. ¬†I’ve drank gallons since and still thirsty!

Part 4 – locate¬†couch, park butt. And catch up on a few episodes of Wentworth ūüôā

Aim high. Way high.

Crossfit + running has made this even more of an issue:

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I need that shirt,¬†it’s the story of my life. ¬†Anyways, I set a pretty ridiculous goal for myself at the beginning of January to run 100km before heading to the Dominican. ¬†It’s not going to happen! ¬†But I’m ok with that. ¬†As of today I’ve achieved 60km and my flight leaves in 2 weeks, less a day. ¬†I’ll come pretty close though and I’m proud of that¬†ūüėČ

My good #makeotherpeoplebetter moment for the week – convinced Smarti to meet me at the track for a run this morning ūüôā she killed it and I trotted another 5km toward my lofty ambition.

This morning I also stuck to my pact to just run and take a pass on the Friday WOD.  There was a CFD group breakfast planned for after, so I still went to mobilize and cheer people on.  It sounded awful when I read it last night and the look on the face of everyone doing it told me this was actually the truth. OTM for 30 minutes Рeven: 15 calorie row, odd: 15 burpees.  Ya, my rest day earned even more justification.

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I couldn’t post this yesterday cause Dave wanted to keep the insanity a secret for the classes later in the day. ¬†It also wasn’t posted last night. I checked the site over and over and finally came to the conclusion it wasn’t coming. ¬†Probably for the best. It was awful.¬† But looking back there’s a sick little part of me that loved it.¬† And wishes I would have pushed a little harder.

Thurs. Jan. 22:

Start Wallballs #20/#14 and see how long you can stay ahead of these milestones and at failure, REST 2 minutes and perform MAX set of strict Muscle Ups:

30 Seconds- 12 Reps
1 Min- 25 Reps
1:30- 37 Reps
2:00- 50 Reps
2:30- 62 Reps *
3:00- 75 Reps
3:30- 87 Reps
4:00- 100 Reps
4:30- 112 Reps
5:00- 125 Reps
5:30- 137 Reps
6:00- 150 Reps
Rest 3 Minutes between rounds.

Result – 12+25+37+50+61 / 27 muscle up transitions

Ok, I scaled a little with¬†a #12 wallball¬†but no sandbagging it, I just wanted to be able to make it farther through the rounds.¬† In the 2:30 round, I got through 61 reps.¬† Yup, 1 rep short.¬† Let’s consider this though.¬† My mind had the split-second decision – do I fight for as many reps as possible (without completing the task) or dig deeper and finish the round?¬† The later¬†would be a WIN, right?¬† Or maybe not… cause the “reward” would be the chance to attempt to complete 75 more.¬† 75 more wallballs.¬† Half of Karen isn’t my idea of a reward…¬† Yet it was one of those WODs I’ve replayed in my mind a few times already.

 

untitled.

That’s right, untitled.¬† Cause I’ve hit “save draft” too many times already trying to think of a name. :-p

Thankfully despite my mental un-clarity, it would appear that physically I’m still able to live the dream ūüôā¬† This being said, tonight I need to really focus and get some food prep done.¬† It’s a bit of a problem when I sit on my couch for a ridiculously long amount of time and consider all of the things I want/need to get done.¬† I¬†either start something,¬†and fail to follow through to completion, or forget all together.¬† For all of you who are thinking “pffft!¬† I forget things all the time!”¬† You have no idea.¬† I forget things on a good day too, but this is to a whole different level.¬† If you get me, you’ll understand.¬† If you don’t, I hope you never do!¬† Several times throughout the day, I just get lost within my own mind.¬† It’s ugly.

Tues. Jan. 20:

Team Lumberjack 20, Teams of 2 SMASH OUT
For Time:

 40- Deadlifts #275/#185  #115
400m Run  row
 40- KB Swings
400m Run  row
40- Overhead Squats #115/#75  #55
400m Run  row
 40- Burpees
400m Run  row
 40- Chest-Bar Pullups  ring pulls
400m Run  row
 40- Box Jumps
400m Run   row
40- Squat Cleans #115/#75  #55
400m Run  row
Workout done with partner, reps/runs split in half (20 each/200m), only one partner moving at a time.

Time – 26:40

Yesterday I admitted to myself that today should¬†have been a rest day.¬† My mind needs this stuff though.¬† There’s an element of strategy and a mental grit that I can understand, even when other things are complicated.¬†Plus this one sounded awesome, AND it was a partner WOD.¬† My running buddy was the perfect partner though cause she was tired too and perfectly happy to go lighter on the weight.¬† We both need a rest day, but complimented each other today in terms of intensity and got through the laundry list of movements efficiently.

Mon. Jan. 19:

6:00am 3km run/stair run, followed by 7:30:

7 x 2:00 Minute Rounds:
200 Meter Run/Row/AirDyne
3 5– Pull-Ups
6 10– Pushups
9 15– Air Squats
AMRAP Power Cleans in Time Remaining #135/#95
  #75
Rest 1:00 Between Rounds
Score – 42 Power Cleans

Name of the game Рfind a rhythm and keep consistent.  Survived 4 rounds of pull-ups, then switched to ring pulls.  My legs felt the stairs when it got to the last few rounds of air squats!  My running buddy and I decided this morning to mix things up a little.  Got in our 3km, then circled the stadium running up and down the stairs.  Alternated between the quick single step method and taking the stairs 2 at a time.  I like that better!  The singles I nearly face-planted a few times.

Fri. Jan. 16:

6:00am 5km Run, followed by 7:30:

AMRAP 8 Minutes:
3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)
Continue to add 3 reps per round until time is called.

Result – 15’s +13 Snatch #55

Deceiving WOD!¬† “How bad can it be?¬† It’s only 8 minutes.”¬† WRONG!¬† It was pretty brutal.¬† The 3’s and 6’s went super fast, then suddenly it jumped to 9’s.¬† I stared at the clock in disbelief when I got to my 9 box jump overs and there was still 5+ minutes left.

Thurs. Jan. 15:

CrossFit Division WOD
15-12-9 Reps:
Toes to Bar
Burpees over ERG
300 Meter Row after each round

Time – 10:16

¬†Yup.¬† This was kinda shitty.¬† Although despite my near fail in the 15’s where my mind wandered for a brief second and I quite nearly ate¬†it jumping over the rower, I actually enjoyed the burpee portion!¬† What?!¬† lol

scattered. again

If I were smart, I would share bits of my MS story when things are great. ¬†But when things are great, I try to pretend I’m invincible and it’s a part of me that just doesn’t exist. ¬†When relapses hit, it’s often out of nowhere and sometimes unrecognizable at first. ¬†I’ve had many times where the effect is a physical one. ¬†Difficulty walking, loss of feeling in my hands, arm, leg, feet or a kind of burning feeling like when your frost-bitten fingers start to warm up. ¬†The physical relapses are shitty, but I can deal with those. ¬†It’s the cognitive ones I find the most frustrating. ¬†I haven’t blogged in several days, after a pretty good stretch of remaining consistent. ¬†It’s not that I don’t have anything to say, it’s that my mind exists in an open-ended sentence right now. ¬†This is when I really need a vacation. ¬†This is when I find my job to be difficult. ¬†I held the weekly meeting with my team yesterday morning and struggled to present them with the topics I had planned to discuss. ¬†It’s not at all that I don’t know what I want to say. ¬†It’s all clear as day in my mind, but gets lost in translation between the thought and the words. ¬†What does that have to do with why I haven’t been blogging? ¬†There’s not the same short-circuit between thought and type, but there’s a level of disarray in my head right now that makes it hard to put all the thoughts in an order that makes any sense. ¬†So… I’ve reasoned with myself that until I get my ducks back in a row, I can settle on shorter posts or completely scattered ones. ¬†You’ll figure it out. ¬†If not, chest la vie.

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There should be a disclaimer on this one, cause I’m sure to make some controversial comments.¬† It’s all just my own personal experiences and wacked out opinion. ¬†This post has sat in “draft” status for a few days now, cause my head needed to be in the right place to hit “publish”.

Any-hoo, I’ve come to the conclusion that for ME, crossfit alone isn’t enough.¬† It’s not at all that I haven’t improved in huge ways since starting, but there are also areas where I’ve back-tracked a bit.¬† I only noticed cause of the recent choice to re-introduce running to the mix.¬† It’s been less than 2 weeks, but already I feel like there’s a difference.¬† The morning runs are become second nature again.¬† The post-run WODs I find I perform better than the ones where I walk in cold.¬† AND my clothes are fitting better ūüôā¬† I just feel more well-rounded, and a little less round in places¬†too :p¬† So I felt a bit guilty at the beginning cause I respect my coaches and don’t want to feel like I’m hiding anything from them, but I’ve thought a lot about my situation and really don’t feel I’m doing anything wrong.¬† I completely understand Coach Sharon’s “over-training” pitch.¬† I even got a slightly toned-down speech from a fellow box-mate, but I really don’t feel irresponsible at all.¬† This week maybe… but in general I plan to add in 3 runs per week, and the days I’ve done a pre-WOD run this week have pretty much all turned out to be short ones anyways! ¬†Friday after our 8 minute AMRAP (which was BRUTAL, don’t get me wrong!) my running buddy whispered “I’m glad we got our run in!” ¬†I have a partner in crime ūüėČ

gymnasty 2

Today I had every intention of being¬†a busy one. ¬†There was a Gymnastics Clinic at the box this morning from 10:00-12:30 which I’d been looking forward to for some time ūüôā ¬†Miss naturally awkward here was eager to get some pointers on some stuff and the coaches didn’t disappoint! ¬†I kicked up into a handstand at one point, and time stood still… “oh… ok… so, I’m doing this…” went through my mind. ¬†Felt like I held it forever! ¬†Ok, reality was probably 5 seconds, but it’s forever compared to ever before! ¬†Stoked. ¬†Only downside to a 2 1/2 hour gymnastics clinic… that’s probably 2 1/4 more hours than my head can handle of rolls, cartwheels, upside-downess, etc. ¬†Felt like hell after. ¬†Came home, had some food in hopes the “I may pass out” feeling would go away. ¬†Not so much. ¬†So my planned super-productive day needed to wedge in a 90 minute nap. ¬†Today also needs to be a food prep day! ¬†That didn’t happen. ¬†Other than a trip to the grocery store to replen my veggie stock pile (on a Sunday too! ¬†Arg) ¬†There have been more than one occasion this week where I’ve eaten lunch but not dinner, or had breakfast again. ¬†Talking with DK yesterday we agreed that some nights you really just want something quick and easy! ¬†A Paleo lifestyle simply doesn’t allow for quick and easy unless you are prepared ahead of time! ¬†Pulling a pizza out of the freezer to pop in the oven just isn’t a part of my world. ¬†Today I was hoping to hit up the good ‘ole Pinterest for some fresh ideas. ¬†Guess I know what Monday night will entail.

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run along

From my blog readings I’ve enjoyed experiencing all of the different perspectives people take to the start of a new year.¬† Most of you have opted to¬†map out a solid set of goals for yourself to work on in¬†2015.¬† Got me thinking… What are MY goals for the year?¬† Do I even want to paint things with such a wide brush?¬† I mean, a year is a long time!¬† So for now, I’m going to focus on smaller goals and see where that takes me.¬† I mean, it wasn’t even a goal of mine, but my blogging dedication has returned at the moment ūüôā¬† That feels good cause there’s a whole world of random sh*t going on in my head at any given time which just needs to be shared sometimes.¬† I can ramble here.¬† No one looks at me funny.

Anyway, I read something today about setting realistic goals and adjusting your training to be successful.¬† I’ve been crossfitting¬†for a year and a half.¬† Don’t get me wrong, I LOVE it.¬† Love lifting heavy.¬† Love chasing PR’s.¬† Love the community environment most of all!¬† But for today, and really the next month, my goals will shift from a performance focus to one geared towards the aesthetic¬†side of things.¬† At least until after my trip…¬† I completely had to come to terms with the fact that I may not be able to lift as heavy, but it won’t be forever…

Wed. Jan. 14:

7:00am 5km run

Although my running buddies bailed on me again today, still had a great run ūüôā¬† Running with someone is a great way to make the distance pass quickly, but running alone is by far my¬†fav. time to think!

runnerAin’t that the truth!¬† But most of the ones I create in my head are just too weird to share ūüėČ
Tues. Jan. 13:

6:30am 2.5km run, followed by 7:30am WOD –

Teams of 2 AMRAP 20 Minutes:
10 Push Presses (115/80) #65
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Result – 16 rounds +20 reps

Yes, I’m addicted.¬† Even if it’s just a short one, I really like my pre-WOD¬†run.¬† I AMRAP better after the trot around the track, I swear!¬† And if it’s all just in my head, so be it.¬† If nothing else, Tuesday’s visit to the rec. centre may¬†become routine just cause the Laurier girls’ hockey team practices there while I run :-p

Mon. Jan. 12:

6:00am 5km run, followed by 7:30am WOD –

At the 0:00…
AMRAP 5 Minutes:
5- Squat Cleans #155/#105  #65
5- Bar Muscle-Ups  MU transitions
5- Box Jumps (40/30)   #24
At the 5:00…
5 Minutes to Establish a Max Effort:
Clean + Hang Squat Clean + Front Squat + Jerk  #90
At the 10:00…
18 ‚Äď 12 ‚Äď 6 Reps:
Deadlift #275/#185   #145
Strict Handstand Pushup  30sec handstand hold

Time – 15:18

Yes, my squat cleans were sandbaggin¬†it a little in terms of weight, but my legs were still feeling all of Sunday’s wallballs.¬† I made up for it in part 2 though, first attempt @ 90lbs¬†I failed the hang squat clean but I got my sh*t together and completed the set ūüėĬ† Very little time between parts today so when the 10 minute¬†mark came, I just slapped¬†some plates on the bar and started dead lifting.¬†¬†Initially I thought I was loading things a bit light, but 18 reps was hard!¬† Wasn’t till after that I added¬†things up… I’m ok with 36 reps @ 145lbs.

Sun. Jan. 11:

Every 5:00 Minutes for as long as possible, perform:
35- Wallballs 20lbs/14lbs
10- Double Unders
6- Muscle Ups  MU transitions

Survived 3 rounds.¬† Up waaaaay¬†past my bed time Saturday night and I felt it for sure!¬† First round of wallballs were a borderline-pass-out situation, but I got it together.¬† Enough to keep moving anyways.¬† Got in my 10 DU each round too ūüôā¬† not unbroken, but it’s progress.

Don’t make me laugh

Please!! It hurts! Haha

Of note, to self – Next time (cause I’m sure there will be several) you decide to set yourself up next to one of your idols and set a goal to match them rep for rep during a WOD… EXPECT to be sooooore the next day. ¬†Especially when it involves the GHD. ¬†Oh, and 75 reps. ¬†Oh my gawd my abs, or realistically, my¬†entire “trunk” (just for you Coach Dave) feels like it’s¬†been run over by a steam roller. ¬†Todays warm-up included 2x 1 minute of toes to bar, or scaled version was sit-ups. ¬†Very first toes to bar attempt my core screamed bloody murder. ¬†I scaled. ¬†That sucked too. ¬†:-p ¬†So did the burpees, but that’s no surprise.

burpees now

My running buddy stood me up again this morning. ¬†Didn’t see the message till last-minute or I would have dragged my speedy friend along with me. ¬†Took a bit of self-negotiation to head to the track for a lone 20 laps, but between my iPod playing a good way-back mix and some solid people watching opportunity, I had a good run! ¬†When I was leaving the rec centre, speedy sent me a message asking if I was going to the box for the WOD. ¬†I had only planned to run today, but… twist my rubber arm. ¬†10 minutes into a 40+ minute WOD I wasn’t in love with the decision, but I so rarely get to the box on a Saturday.

Question – Is it wrong that I ate breakfast twice today? ¬†I guess technically I ate breakfast food twice, but once could have been considered lunch. ¬†Still…. Dashed home after my run for eggs and half a sweet potato, then again after the WOD for the same thing. ¬†I couldn’t help it. ¬†It’s just so good! ¬†I’ll eat a real dinner, I promise.

Sat. Jan. 10:

Teams of 4, complete for time:

10,000m Row

*switch every 250m, then complete 1 rope climb

Time –¬†45:18

So having today off served another purpose as well. ¬†Tonight is my work Christmas party. ¬†We decided this year to just have a big potluck party at one of my staff member’s house ūüôā ¬†Should be good times! ¬†Also meant I needed to make something. ¬†I had a few ideas, but wasn’t totally sold. ¬†Smarti suggested cookies, but I turned that one down on account of my expert cookie dough taste-testing skills. ¬†Defeats the purpose of my morning run a bit. ¬†Ended up settling on a spaghetti squash casserole that I’ve made many times before. ¬†Also the dish our party hostess hinted she kind of loves. ¬†Super-healthy, super-tasty, and my hour prepping/cooking put my expert taste-testing skills to work on some leftover baby carrots. ¬†My condo smells incredible.

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