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Archive for March, 2015

in motion

CFDopen155 fun

The wheels are constantly in motion, but sometimes nothing comes from it all.  In terms of my blog dedication, this has certainly been the case over the last month.  I’ve got some little victories to note, and some mental turbulence that has played a part in my writer’s drought.  In a general sense, I write a lot when I’m sad or angry and also a fair amount (generally with more pictures 🙂 ) when I’m happy or excited.  When I’m tired or bored, the random literary chaos tends to dry up a bit.  However, at the moment my world is a combination of all of the above.

The 2015 Crossfit Games Open is DONE.  Second time around for me, and in a general sense I’m quite happy with myself for how I performed.

15.1/15.1a –  178 reps / #105

AMRAP was decent.  Felt like the scaled option was possibly a little over-scaled with the knee raises… until my first no-rep.  Yup.  Very few no-reps came my way this year and most of them were from one of the simplest movements.  For the 1RM clean and jerk, I didn’t get a new PR but I DID match my current one.  Not too shabby.

15.2 – 51 reps

My one 2015 Open WOD that I’m not proud of.  My very first pull-up was a mess and things careened downhill from there.  Overhead squats were solid, but my workout ended at the 6:00 mark.  At least I could be happy my hands didn’t rip, but

15.3 – 770 reps

5th overall @ CFD (scaled)  I could leave out the little detail that my legs were destroyed till probably Tues. after, but that’s all part of the experience I suppose.

15.4 – 81 reps

While I wasn’t over-the-moon excited with my result, I was ok.  There were a few moments in this little WOD where I wasn’t sure if I was about to barf or pass out, but then I’d glance at my judge and realize I really couldn’t do that to her.  So the only choice was to just keep moving.  Friday night I had tickets to the Kitchener Ranges hockey game but by like 5 pm I was feeling nauseous and exhausted.  😦  By Saturday evening I couldn’t fully extend or bend my arms.  Like they just wouldn’t move and hurt to try.  15.4 may have shown me a mild case of Rhabdo.  Took things easier than normal for the week  and scaled anything that involved locking out the old arms and recovered.

15.5 – 10:49 

Matched one of my idols!  😀  <–ok, she did Rx, but still!!  Huge win in my mind 🙂  This WOD was a mental grinder for sure!  Although I was happy with my time on this one, it’s one I am considering attempting again.  My only regret with this one, and the only reason I would consider putting myself through this torture again, is the mental game.  I was in the midst of my 15 calorie row and in the deepest, darkest place when Coach Sharon snapped me out of my little self-destruct mindset.  “KATE!  Stop being so hard on yourself!  You’re doing really well!  Be POSITIVE!” she said.  Wow! My frame of mind rerouted immediately and the entire workout changed.  It was kind of awesome.  I’d like to try 15.5 again just to see what could happen if I focused on that the whole way through.

Yesterday Yuko managed to tear a hole in his bed.  Then I came into the office to this:



There was green fluff everywhere LOL!  But I couldn’t bring myself to stop him right away.  He was having way too much fun, and you just can’t get mad at that FACE.  Especially with green fluff hanging from his chin…

back in business

Happy leprechaun day!  Ahh… St. Patrick’s.  The only day where I’ve ever seen the 5am class kicked back on the couch post-WOD drinking a beer.  No joke!  Any-who… I’m back in business.  In terms of fitnessy-type stuff anyway.  My spotty blog diligence may continue for a little while as I’m still adapting to parenting and waking up in the middle of the night for groggy puppy relief.  For us both!  Most nights I get this dopey “do I have to?” look from Yuko.  Trust me buddy, I don’t want to either!  Seems to be working to prevent any crying/barking/accidents though…

This morning’s WOD was the first since Friday where I’ve actually felt fully functional again.  Good thing!  Cause let’s be honest here… thrusters are just a sneaky way to get those with an aversion to wallballs to perform essentially the same movement, only heavier.  But today things felt great again 🙂

Tues. Mar. 17:

Teams of 3 AMRAP 25 Minutes:
3K Row
100- Dumbbell Snatches- HEAVY   #30
30- Thrusters #75/#55
30- Thrusters 395/#65
30- Thrusters #115/#80  #75 x15
30- Thrusters #135/#95
30- Thrusters #155/#105
Max Thrusters #185/#135 in Time Remaining

So, we didn’t get as far into the thrusters as planned, however still a fun WOD 🙂  Running buddy was part of my team and had wanted to get to the #105’s!  Say what?!  Not even sure I can do ONE #105 thruster??  That’s something to try in the near future…  However, I kind of really like Dumbell Snatches.  Just do.  I grabbed the #25 but Coach Dave gave me the Coach Dave disapproving look and pointed to the #30.  Yes sir!  Glad I took the push, cause it felt great.  Post WOD Sam and I got through the little accessory work for a little pact we’ve made to attempt 3 rounds of 15 GHD sit-ups 2-3 times per week.

Sun. Mar. 15:

Well, if Tuesday was awesomeness… Sunday was a hot mess.  I walked into the box praying there would be no wallballs.  Turns out anything was going to be rough.  My legs were still pretty wrecked.  Warm-up was 3x 4:00 on the rower and even that had me wanting to just cry.  A smart person would have taped out and crashed on a roller for a little mobility work.

AMRAP, 6 minutes:  “Cindy”
3 5 pull-ups
6 10 push-ups
9 15 squats

–RUN 800m–

AMRAP, 6 minutes: “Cindy”
3 5 pull-ups  ring pulls
6 10 push-ups
9 15 squats

The first AMRAP I survived somehow.  Shocking, considering my very first air squat I wasn’t sure I was going to stand up out of.  Then the run was cold and super windy and I grumbled to myself the whole time that “forget it!  I’m done!  I’ll just finish the run, then the couch is MINE!”  Got back inside, sulked in the washroom for a minute, then finished the WOD.  I may not be smart sometimes.  I might be a big baby at others.  But I’m NO quitter.

Now the EXCITING part!!

Crossfit Open WOD 15.3 – AMRAP, 14 minutes:

– 50 wallballs #10

– 200 single unders (not sure that’s even a thing??)

Result – 770 reps

cfopen 153

15.3 offered a scaled version that gave me a chance to use my inability to perform double unders to my advantage!  I’m pretty rock solid on singles after all the WODs I’ve opted for the DU scaling option of 3x the rep count in singles.  So 200 singles, bring it on!  😀  That’s not to say 15.3 wasn’t a kick in the BUTT.  I headed to the box Friday morning as per my usual routine and slid into the first heat to perform this bad boy.  I had laid out a game plan for myself in terms of breaking down the wallballs into sets of 15, 15, 10, 10 and try to keep the skipping unbroken.  First round – plans out the window.  The wallballs felt amazing, so I got a little cocky and did 30 unbroken before taking a break, then 10 & 10.  The first 200 single unders I got caught not paying attention and when the athlete next to me tripped, I tripped as well.  Got it together and completed the set.  Then came the second round of wallballs and with it I realized I was an idiot (for the 30 early on) but regrouped quickly and broke up the reps into smaller sets.  Second round of singles, unbroken baby 🙂  At the end of the day, I finished with a total of 770 reps.  1 whole rep ahead of one of my idols too!  I was pretty ok with that result on Friday, but as the weekend progressed and I watched more and more people perform the WOD I came to the conclusion that I was actually really kinda proud of myself.  When Coach Sharon had said “You KILLED it!” I had thought she was just being nice.  Lol!  And after 2 days of recovery, I could almost walk normally again.

cfopen 153 2


15.2 – overcoming disappointment



15.2 didn’t exactly leave the big smile on my face that 15.1 did, but it wasn’t a total wash. Ok, I didn’t complete the second round, but I have no doubt in my mind that I fought friggin hard for ever rep I got. Well, every pull-up anyways. When my very first one was a messy mid-air temper tantrum just to get my chin over the bar, I knew right away I had a battle on my hands. I chose the scaled option again, so at #45 the overhead squats were a non-issue. Plus I like overhead squats. Wait… I generally kinda like pull-ups too. And can kip sort of ok now. ‘Cept for Friday. Every attempt seemed to involve a double or triple kip just to get chin clearance. I tossed around the idea of asking for a second attempt, but decided against that.

15.2 score – 51 reps

At the end of the day… “The Open is meant to be FUN!” said Coach Dave.  And he’s right. The weekend was still a good one. My little snatch PR Sunday felt good and as always I really enjoy the intensified team commodore that come out this time of year at CFD.


Also of note – I’m learning that being a “new mom” is tough!  There have been a few sleepless nights with lots of crying (mostly from Yuko… But I’ve been close a few times).  Last night was 3-in-a-row of setting my alarm for 12:45pm and 4:45am to take the boy out to pee.  It has eliminated the howls and seems to be working out pretty well thus far.  Today I actually feel well-rested for the first time in a week!  It’s awesome 🙂



meet Yuko

Epic blog fail right here.  This is my latest excuse…


A 7-week-old love bug who enjoys cuddling, long naps under my desk at work, anything that squeaks, and barking at 1, 2 or 3 am.  We’re working on that last one 😉

AND… today I PR’d a little 🙂  #80 snatch baby!  Lots more catching up to do, but it will have to wait.



15.1 in the books :)

After watching the live 15.1 announcement, Matt Fraser has provided a new favourite quote:

I train my weaknesses until I’m happy to see them come up in a WOD.

I have so much to say and have been going through the process of thought organization all weekend 🙂  Exciting stuff!  Like… 15.1 is in the books and I’m happy with how I performed!  Quite a contrast from a year ago when 14.1 wiped the floor with me.  After hearing the announcement that there would be a scaled division this year, my confidence grew.  At first glance I considered that I may have been sand-bagging a little with the scaled option for this one, but the #75 snatch was what my decision was based upon.  When Coach Sharon said “you’re toes to bar are good, but I don’t want to see you standing there staring at the snatch bar!” I felt the scaled choice was justified.  AND I was lucky enough to draw a GREAT judge too 🙂

CFDopen15-1 5

hangin’ with Coach Dave

Knees up seemed super easy, but I got a few no reps when I started to swing a little and couldn’t get my knees behind the bar on the return.  Sets of 5 seemed to work pretty well tho.  The deads and snatchies (G has suggested a name change, cause snatchies just sounds like for fun) were light enough to all go unbroken.  Finished 15.1 2 snatchies short of 6 rounds.

CFDopen15-1 8

Ok, clean and jerk never is a pretty face.  Also don’t know why I’m standing on one foot.  Can’t say there was no shrug though, seeing as I don’t have a neck in this shot.  Started 15.1a with #75, then #95 (big jump, but I wanted to maximize rest in between), then #100 & finished with #105.  Matched my old/current PR.  Failed my first attempt at #105, but shook it off and nailed it.  I still had a minute left and could have tried #110, but I was satisfied.  And uninjured.  After all was said and done, Coach Dave and I laughed a little.  His first comment was “so McDowell.  You strict-pressed your first two lifts, and push-pressed the last 2.  Waste of energy girl!”  LOL!  What can I say?  I just feel secure in knowing there’s less chance of messing up the catch, or failing my lift, when both of my feet stay as close to the ground as possible!  I still hate to split the jerk.



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