one day it'll all make sense.

Archive for January, 2016

dust bunny

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Need help with house work?  Yuko will retrieve the Swiffer, no problem!  We have yet to master anything beyond that though.  I’ve learned it’s a wise idea to make sure it’s a brand new one if I’m going to ask him to get it for me.  The joy of shaking the hell out of it on the trip back is too tempting to resist!  No one wants to add old dust to the new dust before the cleaning even begins.relentless 1

Finally stopped being lazy and loaded the pics from the comp.  Part of my disinterest in getting it done sooner may have come from the fact that I hate seeing pictures of myself, but I’m not getting in to that today.  Actually making an effort to avoid that road right now.  I love this photo 🙂  I generally like the artsy stuff and the back set of fuzzy wall balling hands are mine!  Yesss 🙂 lol
relentless

CF has been tough this week.  Was thinking I wasn’t quite mentally prepared to pick up a wallball yet today, but killed them.  Competition brings out the best in some, I’m not sure that’s the case for me.  Or maybe it was just an off day.  Today I sat on the rower waiting for the 3, 2, 1 GO! and told TB “I’m not going hard for this one”.  Pretty sure her response was “pfffft!!! Yeah, ok!”.  I think she was right.

Fri. Jan. 29:

For Time:
50- Calories on Rower
20- Burpees
30- Alt. HEAVY DB Snatch
40- Wallballs
10x 20m Shuttle Runs
40- Wallballs
30- Alt. HEAVY DB Snatch
20- Burpees
50- Calories on Rower

Time – 20:57

Thurs. Jan. 28:

Part 1. Clean and Jerk Complex- On the Minute for 10:00 Minutes: 
1- Power Clean + Push Jerk followed by 
1- Squat Clean + 1 Split Jerk
*Climbing in weight*

#55, 65, 75, 75, 85, 85, 85, 95, 95, 100

Part 2. 5 sets of the following complex:
12- Deadlifts + 9- Hang Power Cleans + 6- Push Jerks   
#75

Part 2 also had a *climbing in weight* clause.  HA!! Noooo dice.  Completed 1 round and thought my wrists might snap.  Fought the urge to lower the weight though!

****Side note – next post hopefully I gather my thoughts enough to share a bit about Tecfidera.  The MS poison I’ve dealt with for a good year and a half.

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relentless re-cap

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A chill Sunday evening after a busy weekend! Amanda brought me a bass guitar for dummies book (pretty much!) which makes way more sense than anything I found on YouTube 😉

I did it! 7 days straight of “journaling” every day 🙂 it might have gotten me back in the blogging game. I hope so, cause I kinda dig it.

Another accomplishment – my goals for the CFD Relentless Showdown yesterday were pretty simple. Don’t barf (especially in WOD 1) and don’t finish last. Success on both! Although I felt like the first goal might not be achievable more than once… Pretty happy with my performance and I have a fairly clear idea of what I want to work on.

Sat. Jan. 23:

WOD 1:

AMRAP, 12 minutes:
75 calorie Row
150 Single Unders
75 Wallballs

Score – 301 reps

WOD 2a:

In 5 minutes – establish a 1RM Clean & Jerk  #110

WOD 2b:

AMRAP, 90 seconds:
Clean & Jerk – #65

WOD 3:

For time (5 minute cap):
20 calorie Airdyne
15 Burpees w/ jump on plate
10 Pull-ups

Score – 7 pull-ups

At the end of the day, we only worked out for 23.5 minutes.  When you put it that way it doesn’t sound so bad, right?  Not so much.  Coach Sharon told me to focus on not being too hard on myself on Friday when I was stressing about it and asking myself why I didn’t just shoot it instead of competing.  Easier said than done 😉  I wanted to get back to the rower in WOD 1, which I did manage to do.  However I had hoped for a minimum 5 calories.  I got 1.  I started really well.  Paced my row and was first to the jump rope.  Those went well too, only broke the 150 reps once.  Then got to the wallballs and ran out of gas completely!  Started with decent sets, but the last 25 reps I got sooooo many no-reps that I finished it 3 at a time!  3!  Cause #4 was a no-rep and no one wants to hear that.  Such a waste of energy to miss the line by maybe an inch.

relentless jerk

WOD 2 started well too.  I had enough time between 1&2 to actually eat something, after I convinced myself I wasn’t going to barf.  Rehydrated a bit, and felt really good in the warm-up.  Started the WOD with #85 – easy.  Game plan was to not increase so slowly that I burnt out just from number of reps completed, so I went right to #105.  Fail.  Oh shit.  Nailed #95, then back to #105 with success.  Lots of time left, so why not #110?  Fail.  I was completely ready to strip the bar down for part B, but Coach Jamar (who was my judge) said “just get under it” so casually that I shook it off and squat cleaned that sh*t.  Killed part B too.  21 reps, just kept moving the whole time.  I mean, my girlfriend was watching.  Suck it up princess.  Interestingly enough… I expected the jerk to hold me back, not the clean.  Hmm.

WOD 3 – Oh, Sally!  I knew after 20 cals on Satan’s tricycle my brain wouldn’t co-operate so the game plan was to concentrate on not messing up the burpee-plate-jump.  Success.  Then after watching a whole bunch mix their grip for the pull-ups quite successfully, I went that route too.  Booooo!!  Wrong answer!  It may have been a good tool to keep in mind when the wheels fell off, but after 5 decent reps things fell apart.  I got a bunch of no-reps and only squeaked out 2 more legit ones.  7 pull-ups total and I had plenty of time!  Better than none I guess.

For once I wasn’t the photographer for this event.  DK got lots of awesome picks and even a few of me, but I haven’t loaded them on my computer yet so they will appear later maybe 😉  He had to leave near the beginning of WOD 2 and I kicked myself after for not getting him to leave the camera so I could have captured some more of the action, but c’est la vie 🙂

mind the mess

Not my most organized post, but not the end of the world.  My mind is spinning in 1,000+ different directions.  My VP sent me an email today containing the worst typo EVER.  I spent the first few hours of my shift thinking I needed to look for another job.  When I mentioned it to him when he called later, he burst out laughing!  Serious?  Dude!  I almost had a heart attack.  Then there’s the Showdown tomorrow.  Saving grace on that – it’s the first WOD that scares the shit out of me a little and my girl won’t be there to watch until before the second WOD 🙂  Not that I can’t do the first one, it’s all movements I’m pretty good at… but 12 minutes of hard effort and I could barf by the end.  That’s not hot at all.

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Thank you crossfit for teaching me it’s about progress, not perfection. Learning to play bass might be the kind of slow progress like when you’re squatting super heavy and to the rest of the world it looks like you aren’t moving but 1mm at a time you get there eventually.  Apparently Yuko felt my progress was boring 😉

Here’s my nutrition WTF?! for the day.  I started eating more carbs again and I’ve lost weight.  Some not Paleo carbs either… oats!  I’m in love.  My work pants used to be pretty snug and are almost falling off. What the heck is that about?? Coach Sharon says it’s cause I’m not stressing about it anymore, but I don’t know…  I will say I’m not upset, just confused.

This is how we roll

Game plan for this week was has been to take it easy so I’m not too beat up for Saturday. Went to the box just to stretch and roll out on Wednesday morning… Yuko got right into things. Lots of downward dog and cat stretches that I somehow didn’t grab a photo of. So supportive!  Thursday’s WOD looked like a good chance to get in some last minute barbell practice with some of the movements I’ll see at the comp. It was a good one! I’d love to try again on a day where I could load the bar heavier.

Wed. Jan. 20:

Part 1. 2 Rounds of:
40 seconds of max reps: Power Snatches #165/#115  #55
20 seconds rest
40 seconds of max reps: Hang Power Cleans #165/#115  #55
20 seconds rest
40 seconds of max reps: Jerks #165/#115  #55
20 seconds rest
40 seconds of max reps: Front Squats #165/#115   #55
20 seconds rest

Part 2. 5 Rounds for time:
5- Deadlifts #315/#255  #135
15 5 – Kipping Handstand Pushups

Scaled the shit out of this to stick with my plans but kinda really liked it!  Shortest 20 seconds ever!

siesta?

Tues. Dec. 19:

I need to come to terms with the fact that my body is begging for a break.  Like, more than just my usual 1 rest day too.  The Relentless Showdown comp is THIS Saturday.  My legs are tired, my shoulders are pretty cooked and my hands!  Oh, my hands…  Maybe I’m just being a baby, but they’re sore!  I went into the box this morning with every intention of NOT doing pull-ups.  My partner said “well, I’m not scaling” so sure enough… I jumped on the bar.  Duh.

partner WOD2

Today is another bring a friend day at the box.  That means BIG classes!  Although I think it was pretty much all regulars this morning there was like 11 at 6am.  Not huge, but big enough.  I wanted to be a *new athlete* today, but my pull-ups need so much work!  I can do 1, then maybe 2 but for sure after that shit gets messy.  I can’t figure out the part of the movement that happens after you pull you chin over the bar!  Watched SP closely today… I don’t kick back in my kip at all.  Something to work on for sure. (as I write that my hands are weeping softly at the thought…)

In Teams of 2, AMRAP in 20:00 Minutes
“Cindy”
5- Pullups (*Situps*)
10- Pushups
15- Air Squats
* New Athletes*
Partner A works odd minutes
Partner B works even minutes, continue where your partner leaves off.

We lost count of rounds, but it was at least 25.  I did end up scaling this one to 3-6-9 for reps until about half way through when I realized I didn’t want to scale the push ups or squats.  3-10-15 I’m sure Coach Dave would not be so keen on, but it worked for the partner set-up and I definitely got a decent workout.  SP and I layered on 3 x 15 reps of GHD sit-up and 3 x 10 reps of GHD back extensions at the end “just for kicks”.  Now time for some rest.  My mornings will lack purpose…

nomNew girl can cook 🙂  Last night’s dinner was prepared by yours truly, but was a copycat of the dinner cooked for me last week in Burlington.  So easy and so good!  A quick stir fry of chicken, broccoli, zucchini and asparagus with a little garlic, chili powder and paprika.  Very tasty and totally WLC friendly.

roll with it

Hey Whole Life Challenge… I’m journaling here 🙂  I haven’t had a Quest bar, or any other cheat.  I’m still not in love excited with doing this thing again, but I’m also not willing to give up on it.  I made a really good and easy chicken soup in my Crockpot the other day that’s been a god-send with this lame cold.  Will make it again for sure!  Even considering a batch to freeze cause who wants to cook when you’re not feeling well?  Nope.  Just want to curl up with a good bowl of soup.

Crockpot Chicken Soup:

Layer your Crockpot like this:

  • 1 medium onion, diced
  • 3-4 celery stalks, chopped
  • 3-4 carrots, peeled and chopped
  • 1 tsp sea salt
  • 1 tbsp Herb de Provence
  • 2 chicken breasts, bone in – skin on
  • fresh ground pepper
  • enough fresh water to cover veggies and half way up chicken

Cook on low for 8 hours.  Remove chickens and discard skin and bones.  Place back into Crockpot roughly shredded.  If you have issues with your chicken becoming overly shredded, get over them or don’t make this 😉  8 hours in a crockpot will do that!  Delicious anyways.  Enjoy!

Boo 😦  Steelers lost!  The lazy Sunday spent mostly on the couch watching football I’m hoping made for a little bit of improvement with this dumb cold, although the feeling that I swallowed a bucket of razor blades that appeared this morning would suggest maybe not…  Anyways, I’m still alive.  Looking out my front door to find yet another fresh 5cm blanket of the fluffy white crap wasn’t entirely welcome, but the pure bliss with which Yuko bounded out into it made me laugh a little at least 😉  And I PR’d my front squat.  Not too shabby way to start the week!  Although my original plan had been to go light and easy this week cause I don’t want to be tired and sore for the comp this weekend…  Couldn’t help it.  Just moving too well today to let the opportunity pass me by.

Part 1. For Max Reps:
5 minutes of max reps: Burpee Box Jump Overs  52
5 minutes rest
4 minutes of max rep 10m Shuttle run  55
4 minutes rest
3 minutes of max reps: Power Cleans #155/#105  27 #85
3 minutes rest
2 minutes of  max reps: Wallballs   45
2 minutes rest
1 minute to complete one set of max unbroken reps: Chest- Bar Pullups   6

Part 2. 
Back Squats 2-2-2   #155
Front Squats: 2-2   #135 + 1 @ #155!!

PR BABY!!!  😀

Sun. Jan. 17:

Ok, I’m sorry for complaining about the cough. It has purpose now, I won’t get too graphic but I don’t know how I could have so much shit in my lungs.  Not ideal conditions for the WLC baseline workout, but that’s reality I suppose. Our mini team hasn’t discussed the game plan yet, but I’d like to use the “official WLC workout” from 2014:

In 11 minutes:
1000m row
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.

Result – 201 reps (made it to 31 push-ups) 

11 minutes of hell, but I made a little vow to myself after the last WLC that I would never do that baseline workout again. Or at least not until the memory of how horrible it felt fades… I’m not there yet. Not even close.  Today’s selection was challenging, but didn’t destroy me for the rest of the day thankfully 🙂

Finding purpose

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Hey! Don’t think I shared… I won a camera 🙂 a Fuji X-T10!  It’s pretty sweet 🙂 fresh snow clung to the trees Thursday so Yuko and I went to our fav. trail for a camera test drive.  I have some playing around to do still, but I’m a fan so far 🙂

Today I’ve got a bunch of stuff.  This week has pulled in 100 different directions, but thankfully the crazy part is done now. I think…

Day 1 of another round of Whole Life Challenge. This one could be interesting just cause I’m in a different place mentally than I was last time. When I signed up for round 2 I was in a bit of a rut with nutrition cause I think it was in the middle of my December work insanity. I was eating cookies and candy canes and chocolate and really felt I could use the challenge to clean my act up in the new year. Today, the only thing I need to cut out of my diet is Quest bars. Again. Clearly that one doesn’t stick when the challenge ends. I have set a goal to eat better though. You can eat squeaky-clean but still not eat to perform. Like all the nights I skip dinner to spend time with my girlfriend should be re-jigged. Also need to food prep for snacks again. Chopped up fresh veggies will help me stay away from looking for a few dates and a handful of nuts.  Also need to find peace within my own mind with me for me.  I’ve known that for a long lime, but it’s easier said than done.

Segway into my second topic – Thursday I went to Healthoholics for food sensitivity testing. I clearly find the powers of nutrition pretty fascinating, so I was curious. They test you for more than 600 things! Also can locate any troubles your body is having in terms of digestive process and any deficiencies for vitamins and minerals. I think that’s the Coles notes… We talked about a LOT! I was not surprised to confirm wheat and dairy are not my friend.  I didn’t expect potatoes to be on that list too, but they were. Thankfully not sweet potatoes! We get along just fine. She also told me fatty acids were low. “Eat nuts and seeds” was a suggestion. 😐 I do! Too many! But need to change something cause I’m not absorbing the nutrients, probably just the fat… on my thighs :p

Amanda gave me her cold on New Years. The way I do things is I catch a cold, then my body seems to feel the need to put a whole new spin on it. Make it all my own… And hang onto it forever. It’s January 16th and everyday I seem to wake up to a little something different. Yesterday I had this annoying cough that didn’t really feel like it was accomplishing anything, but my abs are sore today so maybe I shouldn’t complain. May have had nothing to do with the cough… Anyways, shortness of breath made this bad boy even more awesome:

Fri. Jan. 15:

3 Rounds:
12- Deadlifts #275/#185  #135
24- Box Jumps
36- Wallballs

Time – 12:00

I made it to Sharon’s 7:30 class for the first time in ages 🙂 December is finally over… Life is returning to normal. Also got to WOD with TB, who I’ve missed seeing 🙂 This WOD kinda sucked. The wallballs are 110% to blame for that too.

Week 1 of WLC has a lifestyle component of journal writing 10 minutes every day. I’ve just completed my mission. 😉

competitive? who me? ;)

Mon. Jan. 11:

Part 1. Every Minute on the Minute for 10 Minutes: 3- Front Squats  #135
Part 2. 3 Rounds:
10- Bench Press #135/#95  #75 2 rounds, #85 last round
20- Abmat Sit-Ups
10- Bent Over Rows #135/#95  #55
20- Hip Extensions

After 2 1/2 ish years of playing this game with consistency and rarely giving it less than 100%, it still manages to completely kick my ass some days.  I guess that’s the point of “constantly varied, high intensity”.  Anyways, I’m sitting writing this with ice packs draped across my traps and quads after Monday’s ass kicking. Partnering with my trini friend always guarantees a competitive push. Love working with that girl cause we’re pretty close when it comes to 1RM for squats and stuff, and communicate pretty seamless in partner WODs. We’ve been squatting a lot lately it seems, so I didn’t hesitate to load the bar pretty heavy. Post-WOD my legs were tired but otherwise felt good, then Tuesday was the reality check! My brilliant idea to take my front squat 1RM, strip off 10lbs, and perform 30 reps maybe wasn’t that brilliant after all.  The struggle is real :p

Tues. Jan. 12:

5 Rounds:
5- Strict Handstand Pushups
10- Power Cleans #135/#95  #75
15- Burpees
20- Kettlebell Swings 24kg/16kg
25- Wallballs   #12 4 rounds, #14 last round
3 Minute Rest after each round completed

I don’t sandbag WODs.  Don’t get me wrong, I often scale the weight, but never aim to make things easy.  Today my entire body was angry about Monday, and on top of that I woke up not feeling great.  Don’t know why, although I spent the rest of the day shivering so I know something was off.  I made it to round 4 of this spicy little dose when Coach Dave noticed I had grabbed a 12lb wallball and called me on it.  Fair enough.  We’re less than 2 weeks from the in-house comp which I’m signed up for so I shouldn’t be scaling a wallball.  Since I wasn’t feeling well I felt justified, but I grabbed a 14lb for my last round.  To my credit, I set a plan from the beginning to complete the cleans, KBS and wallballs unbroken.  I stuck with my plan till the last round too.  The text I received in the evening after SP completed this monster – “Worst WOD ever.”  Yes, pretty awful!  What does it tell you when the burpees are seen as a “break”?

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