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Archive for July, 2016

round and round

BUSY week!  Busy summer actually… I have a week of WODs to catch up on logging, and some other stuff on the go as well.  As always, nutrition is on my mind.  Well I guess more accurately, food is on my mind like pretty much all the time and I still want to be smaller again.  Those thoughts seem at war within my head pretty much every day.  I’m working on setting up a nutrition consult kind of thing with Amanda’s intro coach at CFC.  That’s her thing and I’m really interested to hear her spin on things.  From when we first chatted, she told me to keep a detailed food diary so myfitnesspal and I have become reacquainted after quite a long break.  Old things come back in style, right?  Anyways… my kryptonite is peanut butter and Quest bars (still, I know).  BUT… all in I’m getting like 900-1,100 calories a day!  So am I not eating enough?  Or just not the right shtuff?  PB is really calorie dense, so…?  I don’t know.  Obviously.  Anyways, looking forward to getting a new opinion and hopefully finding something that helps me fit into clothes as I would like again.

Thurs. July 28:

Every 30 seconds for 25:00 Minutes:
1- Squat Clean and Jerk, Approx 70-80% of your 1RM

#100!! (woot!!)

Yes, that’s 50 reps.  1 at a time… and 30 seconds goes by SO fast!!  I remember getting to 20 and thinking “yeah! 20 done!” immediately followed by “oh crap!  30 left!”  By the time we reached 40, it got tougher to stand up out of the squat clean, and my jerks became mini jerks with a strict press to lock the bar out but I made it!!  Went in to the box with a game plan of hopefully attempting 90-95lbs and crushed 100 😀  The happy dance that played out in my head was pretty awesome.

Wed. July 27:

3 WODs in 25 hours. 😐 Hungry and my quads are a bit unimpressed, so opted for a light run this morning to flush things out.  Run felt great 🙂 could have just kept going if I didn’t have to get to work!

Tues. July 26:  6am CFD

Back Squats: 9-6-3-6-9
Heavy 9, add weight, heavy 6, add weight…heavy 3, then try to use the same weight on the way back down


ONLY person to show up for the 7:30am class meant a private session with Coach Jamar 🙂  Sometimes, not appreciated… but on a heavy day it’s totally cool!  I was torn when it came to the set of 3 if I could put another pair of 10lb plates on.  Jamar asked “what are you thinking?” and when I told him that he said “well, you’ve said it now you have to ;)”  It was awesome!  Kicked myself a little later on for not going a little heavier!

Mon. July 25:  7pm CFC

Buy in – EMOM, 10 minutes:
Front squats: 1 pause squat, 1 squat
*add weight each round

Started with 75lbs and ended with 135lbs.  Can’t remember who I got there though!

WOD – 3 rounds, for time:
6 ground to overhead #75
12 box jump overs
24 KBS
48 double unders
2 minute rest

Time – ??

Mon. July 25: 6am CFD

With a partner…Aternate reps
AMRAP in 5:00 Minutes
2- Squat Cleans #185/#125  #85
(you do 2, your partner does 2…)
Rest 2:00 Min
AMRAP in 5:00 Minutes
5- Shoulder to Overhead #185/#125  #85
(you do 5, your partner does 5…)
Rest 2:00 Min
AMRAP in 5:00 Minutes
10- Deadlifts #185/#125   #85
(You do 10, your partner does 10…)
Rest 2:00 Minutes
1 Min Burpee Over Bar   18
Rest 1 Min
30 Sec Burpee Over Bar   10
30 Sec Rest
15 Sec Burpee Over Bar   6

I wish I remembered all the details for this one but life has been so busy I’ve slacked on recording stuff regularly 😦  I DO know we did pretty awesome!  Over 50 reps squat cleans, I think 65 shoulder to overhead and 120+ deadlifts.  This being said, 85lbs got HARD.  Especially for the shoulder to overhead, but stuck with it 🙂  Sit down before you read this… I LOVED the burpee portion 🙂  Or maybe I’m the one who should sit down.  Or lay down till that feeling goes away?

lesson learned

Incredible day spent on a 20km canoe trek with my girl 🙂 Very well prepared in terms of food and water for the ride BUT… when the UV index is ridiculous and there’s barely a cloud in the sky 4 hours of direct sunshine on the water was maybe not the best.  I rarely even burn and I’m pretty fried.  Lesson learned.  Next time things will be different… I’m wearing a cape.  The picture doesn’t do any justice really…

canoe3Hopped in the car after the canoe trek and headed back to Burlington for the 5pm edition of Hero Fridays at CFC.

Fri. July 22:

Build up to 1RM – Bench Press
#115 (attempted #125, then #120.  No luck.)

WOD:    DT – 5 Rounds for time:
12- Deadlifts
9- Hang Power Cleans
6- Push Jerks
Time – 11:05  #85 (2 rounds), #75 (last 3)

You know those days where a lift feels like everything is going your way, then all of a sudden it’s over?  Yeah well, that was today lol!  My bench press felt great, then I loaded the last pair of 5lb plates on the bar and flopped.  Switched to 2.5lbs, shook my arms out and took a minute to regroup… Set up the same as always, unracked the bar, lowered it to my chest, even got if half way up!  It still makes me laugh how you can go from telling your spotter “I’m good, I got this!” to “NOPE!  DONE!” in less than 2 seconds!  Right after the bench we got set for DT.  #75 is the old me.  #85 or #95 are my go-to loads now, so I went for #85 despite the tired, hot, hungry, etc. 100 excuses that told me to scale more.  Made it through 2 rounds, but when I had to drop the bar 4 reps in to the second set of jerks cause my whole body was shaking and my hands just wouldn’t hold on to the bar, I peeled 10lbs off and carried on.  It was a pretty full day already and I WAS pretty hungry!  Apparently an egg white omelet, 2 granola bars (clean and gluten free of course) and a pear wasn’t enough fuel for a 4 hour canoe ride, a 1RM strength session, and a hero WOD.  Another lesson learned.


I’ll stand, thank you

First – broccoli from the toaster oven is really good!  Second – lunges are BUTT assassins.  That’s all.

Fri. July 15:

Partner Murph @ Crossfit Connection
for time:
1 mile run (together)

100 pull-ups

200 push-ups

300 air squats
1 mile run row (together)
Time – 38:56

FIRST real WOD together with my girl at Crossfit Connection 🙂  Also Amanda’s first real WOD at her box post-beginner program!  And there’s Murph on the menu!  Could be followed by first real experience of “holy crap stuff hurts!!!” lol!!  Anyways, it was great!  I haven’t done Murph in more than a year and for the first time I actually did big kid pull-ups and destroyed all of the push-ups.  We did everything in groups of 5 reps and managed to keep moving pretty much the whole way through 😀  Good times!  Post WOD – SO HUNGRY 😐

Thurs. July 14:

AMRAP in 33:00 Minutes:

100m Sled Pulls/Prowler Pushes #205/#135/”HAM” Farmers Carry 
Use similar load that was used last week-Switch up what you use after each round

“use a similar load” went directly out the window when it was pouring rain all morning and the WOD was moved indoors.  CFD is fully lined with rubber mats that make pulling the sled something equivalent to riding a bicycle along a sandy beach.  10x the effort yields 1/2 the result.  Prowler was out of the picture completely but it became a game of find a way to move something heavy from one end of the box to the other, and back.  This crazy bird thought a shit ton of lunges carrying awkward stuff sounded like a great idea.  Today my BUTT pretty much hates me.  Good little sweatfest though!!

out of gas

I started this rant nearly a week ago.  Since then, I’m in a better head space and gaining momentum towards the goal I set then.  Ironically enough Coach Dave threw a little nutrition speech in at the end of this morning’s WOD!  I’m happy with the routine I’m rebuilding.  Prepping good clean food and avoiding cheats.  On the weekend I was totally on track despite a wedding on Saturday.  The only mistakes I made were a lack of preparation Friday and Sunday meant missing dinner.  Well, not entirely true… my girl packed a bag of snap peas and carrots for me at her soccer game Friday night.  Not the best dinner, but at least it was something.  Starved a little on Saturday as well I guess considering dinner was at 6 and we danced till 10 then all headed to Niagara Falls to play like little kids in the arcade till 2am lol!  Anyways… last night at ball hockey I wasn’t speedy at ALL and this morning I felt tired and flat.  Clean fuel, but not enough.  At least my water consumption was top shelf 🙂  And I survived the whole wedding in pants that I wasn’t sure I’d get my butt in to.

Mon. July 11

 For Time:
50- DB Snatches
5- Rope climbs

40- DB Snatches

4- Rope climbs

30- DB Snatches

3- Rope climbs

20- DB Snatches

2- Rope climbs

10- DB Snatches

1- Rope climb

#70/#50  #25

Time – 18:56 (I think!)

So gross!!  SO over rope climbs!!  We’ve seen them 3 Mondays in a row now… Anywho, my goal was complete them all without scaling so successful I guess!

Fri. July 8

OTM for 20:00 Minutes:
Odd Minutes: Row Calories 20/15
Even Minutes: 15- Box Jumps 24/20
Rest 10:00 Minutes

2 Rounds of:
30- Handstand Pushups
20- Squat Cleans #155/#105  #75

Amanda came with me today for her first “real” WOD with the big kids 🙂  She has nearly completed the intro program at Crossfit Connection in Burlington and suggested working out together this morning.  There will be no sand-bagging when my chick is sitting on the rower beside me… part 1 almost killed me lol!  Then part 2 started awesome… my handstand push-ups felt great, to the extent I started with a good set of 10, then in my second set my sweaty hands started to slide on the floor.  No problem!  Chalk to the rescue!  For 3 more reps, then the sliding happened again!!  So frustrating when things are actually going well… realized after that I should have used a few plates for better grip but it didn’t come to me at the time 😦  Anyways… fought my way thru as many HSPU as I could before scaling and built an intricate series of knots along my upper right back/trap/shoulder.  Thumbs down to that.

Tues. July 5

Down this road again… Seriously though, I don’t know what went “wrong” that got me off the path in the first place, but something has to change.  I can’t keep buying new clothes cause the ones from last year don’t fit anymore and I don’t want to dread a pool party with my friends cause there’s bathing suit wearing involved. I don’t want to start the whole weight loss battle again, but I also don’t want to be here. Anywho… It starts today. The last few months I’ve been disappointed in myself for the weight I’ve put on, but more exercise alone doesn’t seem to be helping. I mean, come on! I’m running 3 times a week at least on top of crossfit AND ball hockey and certainly not losing anything. My Fitness Pal and I are becoming reacquainted.

kitten kaboodle

Well,  last week my post never made it out of the draft phase it seems. Summer is exciting and busy and exhausting and typically a time when my writing falls short, but no one wants to read my crap when the sun is shining bright for like 23 hours a day anyways.  I’m only writing now cause strangely enough I actually have an evening with nothing going on, and I need a short breather from my guitar. Just short though. LOVE ❤

Holy mother of… my legs just stopped cursing me yesterday from gym day with DK eons ago. Just in time for a partner WOD with my girl involving rowing, box jumps and wallballs. Rope climbed again this morning and at least I can confidently say it went way better than last Monday! And yesterday I walked 4 steps on my hands :). Not really a whole lot else new to share… I spent 3 minutes sitting in the penalty box last night for a crime I had no part in, yet when a player tried to take my helmet off with her ELBOW… No call. Shit’s bananas.


^^^ I’m ADDICTED to kabobs 🙂 don’t usually wrap my chicken in bacon… But Canada’s birthday is a pretty big deal.  BBQ with the Hamilton ball hockey crew was awesome, then Toronto on Saturday for Pride which isn’t at all the same now that all of my friends would rather stay home and veg than come out and I wasn’t even slightly drunk. Still time with my chick, so can’t go wrong.


This week has been awesome and scattered and pretty brutal on my body :p  After the comp last Saturday, I played a pretty intense sweat-fest ball hockey game Sunday night.  I think my legs were actually appreciative of the run to loosen things up.  Kept that ball rolling Monday with an easy 5k run before work, but after that turned up the heat again.  Tuesday made it to the box for a 6am WOD, then before Sport Chek I headed to get my new sticker for my car.  Got to the Service Ontario office… saw the 50 people in line… NOPE!  Turned around and left.  Anyways, this just meant I had even more time to run before my Chek shift 🙂  10k later… yeah.  Wednesday I was planning to go to the box after work, but DK convinced me to come join him for his hypertrophy leg workout.

Tues. June 28:

AMRAP in 30:00 Minutes
1- Rope Climb
MAX set of Unbroken pushups  x10
20 seconds hollow rocks

Rounds – 11

Hard to say positive things about this one.  My arms and legs were still pretty tired from the weekend, to the point it kinda felt like I’d never rope climbed a day in my life.  Round 4 I’m pretty sure I slid most of the way down. There was a scaling option with a sled and some plates that I turned to after that.

Wed. June 29:

Supersets – 4 rounds of each, 2 min. rest between

12 Back Squat  #95
 12 Leg Press  #180
12 Leg Extension  #85
12 Walking Lunges (per leg)  #25 plate overhead

12 Laying hamstring curl  #65
12 Back extension   #25 plate

There was another group of exercises, but after 2 hours at the gym I was DONE.  And soooo hungry, so I called it a day and went home.  Got home after 10:00, downed a protein powder/water combo after searching my fridge for something edible and coming up with nothing, then pretty much went to bed.  With super wobbly legs that wanted no part of carrying my hungry/grumpy butt up the stairs.

Thurs. June 30:

3 Rounds for Time:
400m Run
12- Deadlifts #275/#185   #125
21- Box Jumps, 24/20

Time – 12:13  <- slow as molasses

“Active recovery”.  That’s what I’m calling this cause my legs were still a mixture of angry and utterly confused from last night’s take-a-step-back-in-time workout.  I haven’t done something like that in a looooong time and I can honestly say it wasn’t a “damn I miss this!” feeling in the slightest!  Machines just don’t feel natural…  And I really like working with a barbell 🙂

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