one day it'll all make sense.

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.


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.


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!


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:


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:


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.


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.



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
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.


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.


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.


Go Canada!


Way to go CANADA!!¬† World Juniors GOLD medal ūüôā ¬†A few days behind at this point, but it still counts!

Chatting with my mom yesterday I mentioned that I had taken my tree down.  The end of the Christmas season I found so tough as a kid haha!  Any season really.  I was the kid who would cry when the big kids smashed our pumpkins Halloween night.  They had FACES!  Maybe they had feelings too.  Anyways, when me mom asked if my placed looked funny without the tree I sent her this:


Must have been pretty tired at the time.  I thought it was hilarious.

Fri. Jan. 9:

I’m still a little hesitant to share this little bit of info, cause it may result in the wrath of Coach Sharon :-S¬† Ah well, wouldn’t be the first time.¬† My little speedy friend is home from Christmas in Trinidad and eager to work off the 3 weeks of eating and drinking she found at home.¬† Kids :-p¬†¬†We chatted yesterday and decided to meet at 6¬†at the rec centre for a run before the 7:30am Friday coffee WOD. ¬†So glad we did! ¬†It was a bit tougher mentally to drag myself out of bed knowing that I was heading for 20 laps around a track, but running with a friend to chat with made it better. ¬†We pushed each other when we wanted to stop too! ¬†Thankfully that happened at different times or the 5km goal may not have! ¬†Post run was¬†perfect time for coffee, then to the box for the WOD. ¬†It was kind of “light” compared to what we’ve seen lately, so I was happy I got the run in too!

Part 1. Bench Press/Floor Press:¬†5 ‚Äď 4 ‚Äď 3 ‚Äď 2 ‚Äď 1 ¬†¬†#75-#95-#105-#115-#125
Part 2. On The Minute for 15 Minutes:
Minute 1¬†‚Äď 7 Bench Press/Floor Press (#185/#135) ¬†#75
Minute 2¬†‚Äď 40 Double-Unders ¬†<-haha!!
Minute 3¬†‚Äď 15 GHD Sit-Ups

My 1 rep of the bench press wasn’t without assistance! ¬†I was super wiggly¬†today! ¬†Hmm… ¬†Too much coffee?¬† Is that a thing?¬† Part 2 was fun ūüôā ¬†I like GHD¬†work, although I need to work on locking my knees out on the way up.¬† I¬†use my hip flexors¬†too much. ¬†And the double unders… well, I got a new rope ūüôā¬†¬†That bad-boy¬†will take some time to get used to it! ¬†The thing is great, but sooo much lighter than my other one. ¬†Like, felt as if I was just turning handles.

Thurs. Jan. 8:

3 Rounds:
800 Meter Run/ROW/ Sally or Santos a.k.a AirDyne!   Row 
30- Squat Cleans #95/#65   #55
30 Bar-Facing Burpees

Time – 31:something.

I’m on a running kick again, but it was sooooo¬†cold and snowy that row/airdyne were the only safe options. ¬†Yes, we now have 2 of those evil beasts. ¬†Dave has named them – Sally and Santos. ¬†Wednesday I needed something to get my mind thru the rest day, so I sent Dave a message. ¬†Here’s how that went:


He wasn’t lying, however I had envisioned physical pain but this one was purely mental. ¬†Like, seriously… this would have been a good WOD¬†with 1 round, but noooo. ¬†3. ¬†Thankfully the squat cleans were light enough to string together in groups, but it was rough! ¬†Finishing round 1, my thoughts were “ok… one down! ¬†Wait! Still 60 more reps of each :-0” By round 3 my brain had turned off and I was just going through the motions. ¬†And trying not to barf, especially for the last 10-15 burpees!

Tues. Jan. 6:

Teams of 2- AMRAP 15 Minutes:
 20 Calorie Row, 40 Burpees  done
30 Calorie Row, 60 Kettlebell Swings (53/35)  done
40 Calorie Row, 80 Box Jumps (24/20)   done
50 Calorie Row, 100 Wallballs (20/14)   14 cal

annnnnnd…. since Coach Dave was just wanting to make sure we got the full dose of awesome, we continued beyond the 15:00 mark to finish the WOD.¬† ALL Rx baby ūüôā¬† This WOD¬†was so much fun!¬† Partners + rowing + box jumps = how can you go wrong??¬† Even the burpees¬†and wallballs couldn’t rain on my parade this morning.¬† Although the 2 rounds of 25 weighted sit-ups + 25 regular sit-ups certainly tried.

so proud


And on the 5th day (of the new year), 2 PR’s were achieved¬†ūüôā¬† Strangely enough, for me anyways, the lift I failed today was deadlift!¬† Say what?! I know!¬† I’m over it though.¬† It was the strangest feeling to #215 no problemo, then step up to #225 and barely manage to get the bar off the floor!¬† Smarti promised I actually did¬†get it about 6″ off before I bailed, but it just didn’t feel right so I let it go.¬† Pouted for a minute, but got over it.¬† “You PR’d the other two!¬† Don’t be greedy McDowell!” Coach Dave said with a smile.¬† He’s right ūüôā

Mon. Jan. 5:

Build to a Max at Each:
Back Squat   #175  PR
Bench   #115  PR
Deadlift   #215

Post-WOD¬†I spent some time working on some goats… Power Snatch and snatch balance, handstands¬†(my not-so-secret new-found LOVE) and pistol squats.¬† I worked so hard on the pistols a few months ago when I had challenged a friend to 30 reps for time by month end.¬† I’ve since not spent much time on them and it shows!¬† Haha!¬† Coach Dave dropped a little hint for an upcoming event that suggested maybe I should build them back up again ūüėČ

Sunday was a “rest day”, but I have set myself a little goal for the new year to do what it takes to get running again.¬† After I finished work, Smarti¬†and I met at the rec centre to check out the track.¬† Brings me back to beign¬†a little kid and going for swimming lessons ūüôā¬† All these years later it’s almost as if my mind dismissed the fact that¬†sort of thing still existed!¬† Free place to run?¬† Score!¬† Will definitely be sure to bring my iPod next time though… 5km=20 laps.¬† By lap 4, my brain was numb :p¬† But worth it I s’pose until I can get outside again.¬† And I want to be able to run along the ocean while away next month ūüôā



Saturday was the first “Bring a Friend Day” of 2015.¬† It was also my mom’s birthday ūüôā¬† So I figured asking her to join me would be a perfect chance to spend a little time together.¬† This being said, had I proposed the idea 6 months ago the reaction it received may not have been as pleasant¬†as it was.¬† Thankfully Toys for Tots in December changed her view of my cult-like addiction¬†for the last year and a half.¬† It’s not a cult at all ūüôā¬† CFD is the best community on the planet.¬† It was great to see others experience that environment and all the support we each show one another.¬† Anyways, mom laced up her favourite pink shoes and jumped into the action.¬† All said and done, she LOVED it!¬† And I was so proud of both her and my peeps for such a great day.

Sat. Jan. 3:

Partner WOD РAMRAP 20 minutes

CF athletes – “Cindy” 3 5 pull-ups, 6 10 puch-ups, 9 15 squats

New athletes –¬†3 push-ups,¬†6 sit-ups,¬†9 squats

Odd minute – Athlete 1 works

Even minute – Athlete 2 works

Ya buddy!!!¬† Mom was great, and this kid¬†completed 20 full rounds!!¬† Like, we’re talking 120 push-ups (that didn’t get tough till the last 2 minutes) and 180 squats (which, meh… whatever) BUT the huge celebration in my mind was the 60 pull-ups!!¬† Woot!¬† ALL were kipped and my hands didn’t even rip ūüôā

back in the game


Happy New Year ūüôā ¬†I even made it to midnight! ¬†Woot! ¬†Went to a movie New Year’s Eve with a friend, then there was wine, the ball dropped, and less than an hour in to 2015 I was ready for bed. ¬†I’m not one of those people who says “thank GOD 2014 is over!!” ¬†but I am pretty relieved December is behind us. ¬†The build up to Christmas is pleasant¬†and happy, even Boxing Day is a fun energy in my store, but the remainder of the month brings grumpy customers, grumpy staff, and many moments where I’m just about ready to tell everyone to get the fawk out! ¬†Haha!


It’s called “boxing week”


All good ūüôā ¬†I didn’t kill anyone. ¬†Crossfit helped me keep my sanity despite the fact that my body was tired and sore and begging for a rest. ¬†New Year’s Day, rest I did.

Need a little follow-up on something. ¬†Early December I had made the choice to give up nuts for a month. ¬†Well, that didn’t happen. ¬†I lasted nearly 2 weeks, then had Christmas cookie day at my mom’s house and my good intention went out the window. ¬†I mean, come on… who makes cookies and doesn’t sample them? ¬†It would have been a disservice to my friends and family to not try at least 1, right? ¬†‘Cept 1 became well, more. ¬†I’m leaving it at that. ¬†:-p ¬†So, not only did the month take on a nut-free-for-all tone, chocolate joined the party too! ¬†A new addition to our Paleo Christmas cookie day for this year was the Peppermint Chocolate Crackle cookie. ¬†Evil little things, but so tasty!

IMG_1943¬†Then came Christmas Day. ¬†My goal was to eat super-clean leading up to Christmas so I could treat myself with the only ice cream worth cheating with, President’s Choice Candy Cane Chocolate something-or-other. ¬†Well, I’d already fallen off that band wagon, so I wasn’t about to punish myself on Christmas Day of all times by skipping out on the ice cream! ¬†It was so worth it. ¬†Even when I kind of felt like garbage the next day. ¬†Not like I could go lift on Boxing Day, so there was little to no remorse. ¬†Oh! And jolly old Saint Nick put a big ‘ole Costco bag of walnuts in my stocking! ¬†I left that bad-boy in Brampton. ¬†Once in a while is one thing, but 1kg+ of walnuts in my kitchen is just not a good idea. ¬†Like, ever. ¬†People think I have great will power… nope! ¬†Not at all! ¬†But I¬†know that about myself, so I avoid temptation cause if you think fitting anything from Costco into a stocking is a challenge, fitting my BUTT into even my comfy sweatpants could be just as challenging if the nuts followed me home.

Ok, rant complete. ¬†The whole intention though was to bring to light my renewed nutritional focus. ¬†Day 2 of 2015, and 5 weeks away from heading back to the Caribbean for a little R&R in the sun ūüôā ¬†My game plan had been to scrap the chocolate AND nuts Jan. 1, but the day was spent at my mom’s and while I was good to the chocolate pledge, the nuts were far too accessible. ¬†So today’s the day. ¬†As I mentioned when I first gave up the nuts, my intention was to see if it affected me in terms of the pain in my leg. ¬†A fellow CFD friend and I were talking New Years’ Eve and she asked if it had made me feel any different during the nearly 14 days I stuck to the program. ¬†“Yes! ¬†I did feel different!” I replied. ¬†“I was bitter and grumpy about snacking on celery!” ¬†haha! ¬†True story.

Fri. Jan. 2:

4 Rounds of:
5- Power Cleans- #185/#135  #85
200m Run/Row/Sally  Row

***PLUS 20+ burpees to be done if you find yourself waiting for a rower!

I wanted to RUN today! ¬†I miss running… like to the point I have been quite seriously considering joining a gym or buying a treadmill. ¬†Totally pointless during the spring/summer/fall, but when it comes to running outside on the -20 degree (-300 with the windchill) dark winter days… I’m a BIG baby! ¬†This morning snow was falling softly as I was driving to the box. ¬†Figured my chance to get out and run may not happen and during the warm-up, Coach Dave tossed his 2 cents in to Sharon’s WOD – “No running today. ¬†Too slippery!” ¬†So row I did. ¬†Learned on the first round that showing off your awesome rowing efficiency was not the smartest idea for this couplet. ¬†Hopped off the rower, stepped up to the bar, and didn’t even get the bar high enough for a super-low squat clean! ¬†Laughed it off and carried on, but kept that in mind for the next row!

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