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Archive for June, 2015

carry on :)

Commit already!  Post the damn thing :p

come so far

I’ll start off by saying Saturday was totally awesome, cause it WAS!!  I love the competitive camaraderie that electrifies the air at CFD during one of these events.  Love doing things I’ve never done before, and love watching and cheering while other do the same.  Only down side to Saturday’s festivities – my wrists hurt so badly when I got home that I spent my evening wrapped in ice and flat-out on my couch.  My left one was the worst, but led to another lesson learned – It was the right one that was bothering me part way through yesterday, so I pulled out a wrist wrap for the rest of the comp.  Noted.  If you’re wrapping one wrist, wrap both!  Saturday night was the kind of agony that makes ya nauseous, but thankfully today is not so bad!  No Sunday ball hockey for this kid though 😦  It’s still a struggle to work the pepper mill LOL!  Sunday morning breakfast went pepper-free :p

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Sat. June 27:

CFD Showdown Throwdown

WOD 1 – 15 minute AMRAP
1 Rope Climb
7 Kettlebell Swings
7 Burpees w/jump on #45 plate
*each team member completes full round, then tags next person

WOD 2 – 15 minutes, in 30 sec rounds
Determine 4 rep max: Power Clean
*1 bar per team
**once weight is added to the bar, it cannot be removed
***ALL 4 reps must be touch and go

#105 (got 3 reps at #115, but failed the 4th)

WOD 3 – For time:
Row 30 calories
30 Thrusters #115
Row 30 calories
30 Thrusters #65
Row 30 calories
30 Thrusters #45

WOD 4
5 min AMRAP – Wallballs #10
4 min AMRAP – Power Snatch #65
3 min AMRAP – Muscle Ups

WOD 1 went well.  The rope climbs and KBS were uneventful, the burpees were actually the biggest challenge I found cause of the plate jump bit.  The first round I was all over the show, but once I found the rhythm it was all good.  WOD 2 – 4 rep max?  who does that?  haha!  We do 3 rep max, and 5 rep max… but 4?  Anyways, we decided to start with #85 – no problemo.  Then #95 – also success.  Then up to #105 and my first attempt I stuck 3 reps, but failed the 4th.  Second attempt – round completed.  Then up to #115 – same deal, succeeded with 3 and failed the 4th.  There was a team communication stutter-step after where more weight was loaded before I could try again.  It’s all good 🙂  I was happy with 4 reps @ #105 considering that was my 1 rep max like 2 months ago.  Plus my failed rep was pretty hard on my wrists.  Ok, everyone has a funny lifting face pic, right?  Well, I have a new one :p  Not that I’m complaining!  I’m just happy people are staring to feel comfortable picking up my camera when I’m the one working out too 🙂

CFD sdtd 2015 25

Not something I haven’t run into before, but I still have the bad habit of going into a rowing sprint way too hard.  Kept my calorie split on pace with the guy on our team at 1400-1450 calories per hour, then when I got off the rower to head for the 30 thrusters I realized my mistake.  #65 isn’t super-heavy, but I was dying!  Got through the first 10… then 5… then 3… yeah.  By the end I was struggling to string together 2 in a row, and fighting hard to lock the bar out so the rep would count.  Not pretty.

CFD sdtd 2015 13

**Of note from the last 2 images… I’m totally left leg dominant it seems.  Maybe cause my right is the problem one?

Then the next WOD was wallballs.  Oh joy!  LOL!!  Like a lighter thruster and a whole 5 minutes of ’em.  With a couple of no reps in the mix, I ended with 100.  At one point someone came over and mentioned that the girl I was going head-to-head with was a rep or 2 ahead.  I think I muttered “you sush!” and carried on…

CFD sdtd 2015 3

 

free time, redirected

image

I now have 2 favorite places.  The box, and here.  The time I used to devote every couple of days to rambling on, has now been offered to spending time wandering along with my awesome pup.  We’ve recently stepped things up a little and started running sections of the trail too.  Mostly the down-hill and flatter parts at this point, but give it time…  I’ll run the whole 7km ish loop one day.  Hope everyone is having a great summer 😀

Don’t worry, I haven’t derailed my crossfit addiction.

who knew?

Sun. June 14:

In teams of 2:
1600m Row
GRACE: 30 Clean and Jerks #75
1600m Run (together)
ISABEL: 30 Power Snatch  #65
1600m Row
30 Muscle Ups** 20
Time: 40 minutes (ish)

**scaling for the muscle ups – 4 ring dips+4 push-ups

Sweet Jeezuz!  I need to get my muscle ups if that’s the “new” scaling option!  And my cardio kinda sucks right now. I could barely talk with TB as we did our little mile run. Gasping… for… air…  Pathetic.  I was sweating profusely after this WOD and my shoulders, chest, triceps, and pretty much every other part of the arm was totally gassed after that one.  Dead, but happy 🙂  Although we’ll see how I feel about that tonight at hockey I suppose…

Sat. June 15:

Bench press only shows up in a WOD a few times per year it seems…  I know it’s not the kind of full-body exercise crossfit is known for, but I kinda dig it.  Until 1-2 days after anyways…  Last night I nearly gave up and went to bed with my bra on cause my chest and shoulders were just not interested in reaching behind my back to undo the damn thing.  Yesterday was another fun partner WOD too.  Sounds like sh*t in writing, but slap “partner WOD” to pretty much anything and it can’t be that bad.  Actually, all of the WODs this week have been both GOOD and FUN 🙂

Today was a rest day like most Saturdays, except my new love affair of long walks on the Grand River Trail with my wonder pup had out us trodding along after work for nearly two hours together.  Excellent post-work therapy 🙂  The spot is great cause it rare that I come across another soul during our 7km look AND I come home with a tired Yuko who settles down and sleeps like baby.

You're still with me, right?

You’re still with me, right?

Fri. June 12:

AMRAP 20 Minutes: Teams of 2
75- Wallballs (20/14)
60- Box Jumps (24/20)
45- Chest to Bar Pull-Ups
30- Power Cleans #135/#95  #80
15- Muscle Ups  MU transitions
*Split Reps as Needed

Result – 1 round + 33 pull-ups

I so badly want to get better at my kipping pull-ups.  TB and I broke these into switching every 2 reps, which was smart, but it would be really nice to fly thru them in higher doses.  I mean, I’ve come a long way from a year ago, but I find these hard to consistently work on cause they leave the paws so tender.

Post-WOD, pre-work I finally got in to see the osteopath.  A few have been recommending it for some time.  Initial appointment includes going over my “history”.  She needed two pages.  I’ve always known that I had some concussions in the past, but when you get someone sitting in front of you and start to talk about the sh*t I’ve put my body through it’s still a bit of an eye opener.  I’ve had 4 major concussions.  Apparently that’s not normal.  And lots of injuries I probably didn’t even have officially diagnosed cause I was a horse kid and “just suck it up and keep riding!” was the way we did things.  “You didn’t tell me you broke your foot” came up at one point to which I responded “that’s cause I didn’t know I did!”  Yup.  At least once apparently.  There was an explanation of 3 T-intersections in our bodies that connect nerves and stuff that pretty much went right over my head… except the part about ALL 3 of mine are pretty much eff’d up.  “It’s kind of amazing you can even stand up” she said.  Not the first time I’ve heard something like that part.  The hopeful news that I came out with in regards to the never pain in my leg was “I can help you.”  It’s been a loooooong time since I’ve heard something that positive.  My fingers are crossed that she’s right!

Thurs. June 11:

Part 1. Floor Press/Bench Press: 2 Reps on the Minute for 10 Minutes  #105
*you choose weights*
-Then-
Part 2. 10-9-8-7-6-5-4-3-2-1 Reps of Floor Press/Bench Press #185/#135  #85
*30- Double Unders after each round*

The Double Unders had options!  Yes!!  15 seconds hard ass fawk of Satan’s tricycle (air dyne) or the ski ERG.  I like options.

Jam session

IMG_0399

Yuko’s favourite song

I can’t post videos, so this is the best I’ve got for you 🙂  although he’s recently decided it’s cool to bark like a lunatic in the middle of a WOD sometimes, Yuko is generally super-quiet. Until last week when “Prayer in C” came on in the car and this singing ritual started. Scared the sh*t out of me at first, then I thought it was a fluke… Wrong!  This is his jam! Sings away every time it comes on!  Weird, but funny none the less lol

AND — I did 12 handstand push-ups today!!  Not all in a row, but still!!  boo-ya

Tues. June 9:

2 Rounds for Time:
25- Box Jumps
20- Chest to Bar Pull-Ups  scaled
15- Strict Handstand Push-Ups  8 wall walks / 12 HSPU (kipped)
10- Squat Snatches #135/#95   #60

Time – 14:22

My brain decided to join the party this morning 🙂  Maybe 6:00am is where it’s at if I’m hoping to snatch well.  Granted, the weight was light, but most of the reps felt really good.  Coach Sharon may have appreciated that there was no need for the typical “OPEN your HIPS McDowell!!” shouts this morning.  The hardest part of this little chipper was standing up out of the squat snatch in the 2nd round!  My legs whispered “rest day tomorrow??”

PR Friday

PR Friday!!  See?? Further justification that Friday should be deadlift day.  Also, my BUTT says “thank you Coach Dave!” (dripping heavily with sarcasm) for the Thursday lunges.

Fri. June 5:

Coach Greg was in charge today.  Actually the later part of this week has been a mash-up of the coaches I rarely get to work with.  Mom & Dad (Dave & Sharon) are away and the kids have taken over!  They are doing a pretty awesome job 🙂  Today’s warm-up was creative.  Burpees to the tune of Roxanne.  Like every time Roxanne is sung, do a burpee.  Starts out pretty tame, but the end chunk is a steady string of the lovely things.  Side note – Yuko is getting really good at his “down, stay!” during a warm-up.  He just lay there through the series of throw-myself-down, pick-myself-up, repeat.

Part 1. 5 Sets: 1- Squat Clean and 1- Jerk Complex *Increase load after each set

#85 / 95 / 105 / 110 / 115*


Part 2. Deadlifts:
Work up to a HEAVY single and then rep out  with 10%-15% less

1 rep #250 / rep out #165 10 reps

NEW Squat Clean PR – #115           

NEW Jerk PR – #110        

NEW Deadlift PR – #250  <– this could have been heavier if this genius hadn’t put cream on my quads before coming to the box.  Once the bar contacted my thigh it didn’t want to move!  Still happy happy, but also stoked to try again another time.

progress

Thurs. June 4:

Teams of 3- AMRAP 20 Minutes
Station 1: Row for calories
Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53)
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the row

Kinda boring, but Coach Jenna nailed it with her pre-WOD pep talk.  “You’ll look at the clock and think jeeeezuz! still 18 minutes left! then next time you look up there will be like 6.  That happened.  My focus on this one was to keep my row efficiency as close to 1,100 cal/hr as possible.  Nailed it.  The lunges were lunges.

Tues. June 2:

AMRAP 15 Minutes:
1 Clean and Jerk (155/105)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
4 Clean and Jerks (155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round

Tara and I looked at each other and asked “how much you cleaning?”  No response.  hahaha I had a game plan in mind of #85, but after a few warm-up reps I wasn’t so sure.  We both decided on #75.  We also both commented after the WOD what a good decision this was!  My T-spine has been pretty locked up for a few days and about 8 minutes in the jerks were a dagger in the middle of my back.  So I just cleaned.  Cindy was awesome though!  My pull-ups were pretty decent 🙂

Mon. June 1:

Part 1. Squat Snatch: 1-1-1-1-1  #65*
Part 2. Back Squats: Work up to a HEAVY single #165

Decided to go for form over load on part 1.  By the end of it all, I was moving really well!  Like actually making contact with my quads before throwing the bar over my head.  Win.

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