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Archive for the ‘crossfit’ Category

just get it done :)

Yesterday I actually got excited about a WOD with double unders 🙂 it was a gross one and pretty heavy, and there were 30 chest to bar pull-ups but there was no way I wasn’t doing it Rx cause I knew I could. The pull-ups were probably entertaining to watch… all singles, all strict, with a little spazzy kick to get my chest to the bar. Lol! Last to finish by enough time for everyone else to put their bars away and stuff but I’m still pretty happy :p

Monday May 15, 2017

BUY IN – Bench Press
Complete 5 sets of 3 Reps starting at 75% 1RM, increase each round

95-100-105-110-115

WOD – 
200m Run
5 Chest to Bar Pull-ups
10 Power Cleans
15 Back Squats
20 Double Unders
200m Run
5 Power Cleans
10 Back Squats
15 Chest to Bar Pull-ups
20 Double Unders
200m Run
5 Back Squats
10 Chest to Bar Pull-ups
15 Power Cleans
20 Double Unders

Time – 13:43 Rx

Supertotal Saturday

Sat. May 13 2017:

The PR bell was ringing non-STOP today!  So many incredible athletes putting up some outstanding numbers!  Another chance to test out how I can perform while maintaining the Wahls Paleo Plus diet, and how my body recovers as well.  I went into this not really setting a whole lot of expectations for myself but with hopes to succeeded with my back squat and possibly my deadlift.  Back squat was a victory for sure!  20lb/10% PR!  WOOT!  Then deadlift the wheels fell off.  I couldn’t even get my previous PR off the ground.  Ah well… matched my previous PRs for snatch and clean and jerk (C&J I PR’d earlier this week) and PR’d my bench.  Good day!  Also worked on my double unders which rounded out a fun 3 hour morning at the box. That was followed by a whole LOT of hungry! I mean, my supertotal was 880lbs! 😀

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Sunday May 14:

Speaking of Wahls Protocol, I’m wrapping up my 2nd week today.  I don’t really have a whole lot to report except that my mood and energy have been a lot better.  I had a rough week last week with the nerve pain, but my new found double unders addiction probably had a lot to do with that.  I worked out a lot too and was muscle sore, but I think proportionately so (no better/no worse) and my strength didn’t falter at ALL with the lower protein intake.  Long story short, this will be all about progress.  I’m still figuring out how to build a routine with this.  Some things I feel I’m doing really well with while others I wonder if I’m missing the whole point.  I kinda had hopes that I would start to shed a little weight or an inch or two by now, but it’s the opposite.  My clothes are tighter I think and the scale hasn’t budged.  Arg.  But I’ll get there!  Making beef heart chili today.  😮 Can’t be worse than liver!

HUGE victory :)

OH MY GOD I got double unders!!! Not like, I miraculously managed one… I get it now!!! I can string 3-5 together or 7-10 as double-single-double-single 🙂 After almost 4 years of trying to figure those bastards it finally clicked!! I spent an hour with the best double unders coach and it made a world of difference 😀 woot!!! The biggest mental victory in a while. It was super frustrating to watch Amanda figure them out easily after I’ve been trying so long. Success!!!

Back in the game

Order is restored in my world a bit… I finally feel I can call myself a crossfitter again 😀 For now anyways, I’ve been WODing 2-3 times per week and I’m back to the regular routine of something-is-sore every day pretty much. My hands aren’t overly excited about all the pull-up bar and rope climb abuse from this week, but that’ll get better. I don’t feel like a newb anymore 😉  Although… Tuesday I felt like I had never climbed a rope in my life but my 165lb back squat went up quite easy.  PR is coming for that one soon!  Baby steps.

Wed. May 3:

BUY IN – Big Clean Complex
Every 4 minutes for 20 minutes complete:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*Increase weight each round – 55, 75, 80, 85, 90

WOD – 
For time:
21-15-9
Overhead Squats 65lbs
Pull-ups
Time – 8:38 Rx

Tues. May 2:

BUY IN – Squat Wave
Every 2 minutes complete:
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 85% 1RM  155lbs
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 88% 1RM  160lbs
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 91% 1RM  165lbs

WOD – 
For time:
21-15-9
Kettlebell lunges (per leg)  16kg
Burpees
5-3-1
Rope Climbs
Time – 12:40 Rx

The Open

Oh hi! May not even remember me but yes I’m still around. To be honest, not a whole lot has changed which is good and bad at the same time I suppose. It’s Open season and my 4th time through. What a totally different experience doing it with CFC!! First, it’s a way bigger beast than CFD was just in terms of Open competitors. I think we have close to 150 athletes competing and a few with potential to make it to regionals… but everyone is so supportive 🙂  We have an in house little comp happening as well with points for team spirit and costumes, some of which there’s no way I could work out it lol!  First Open for my girl too and she’s KILLING it 😀  Recap time!

Open WOD 17.1

AMRAP 20 minutes:
10 dumbbell snatches 35lb
15 burpee box jump-overs 20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Score – 200 Reps Rx  Tie break time – 16:31

This WOD kicked my butt HARD!! Not a good way to start Open season at ALL.  After the 20 DB snatches I couldn’t feel my legs at all.  Our couldn’t feel the ground under my feet? Maybe that’s a better description… Anyways, every box jump was an exercise in extreme concentration to not EAT IT!  It was hell, but no battle scars 🙂 (a miracle occurred)

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Score – 78 Reps Rx  Tie break time – 7:09 

Greatest judge for this one!!  Neil tried so hard to coach me to my first bar muscle up and believe me I tried SO hard to get it!  No dice though… added to the list of things to work on 🙂

Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

Score – 43 Reps Rx   Tie break time – 5:02

Yes, I had almost a full 3 minutes to get 1 95lb snatch!  I tried over and over but couldn’t force the confidence to drop under the bar even though i got it to my eyebrows with every attempt.  Kinda frustrating, but…. the next day I GOT it in practice 🙂  I’ll take it.  Plus… I did get through 25 chest to bar pull-ups which was a HUGE improvement over the last time I faced them in the Open.  Double win.

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 155lbs
55 wall-ball shots 14lbs
55-calorie row
55 handstand push-ups

Score – 172 Reps Rx  Tie break time – 10:28

This WOD was my fave by FAR this year 😀  I mean, deadlifts are pretty much my thing and they weren’t that heavy.  To be honest, I kinda wished they were heavier cause it would have tripped people up even more.  Thankfully it was a WOD I was totally excited about cause Amanda and I got hit with the flu early in the week and I had just started eating again on Thursday and didn’t work out all week.  I actually re-did this WOD after my judge on Friday measured my HSPU line too high and no-repped all of my push-ups.  So frustrating!  I will say I loved it less the second time through cause my body just wasn’t recovered enough to go through that again, but it was totally worth it to get credit for the HSPU!!  (and I added 2 reps 😉 )

Open WOD 17.5

10 rounds for time of:
9- Thrusters 65lbs
35- Double-unders

Time – 28:10 Rx

Yucky.  Pretty much sums it up!  But WHAT?!  This kid actually pulled off 350 double unders! Yes, you read that correctly.  No idea where they came from… Also added to the list!  The funny part of this one, I pushed to get as far as I could and when the clock hit 20:00 I stopped thinking “well, I made it to round 8.  Cool”  My judge looked at me and said “are you ok?” I completely thought I was done!!  “You still have 20 minutes!!” she said and for at least a few seconds my heart totally sank!  Worst news EVER, but I picked up my rope and finished the beast.  Looking back it was probably that mistake which allowed me to finish in the time I did.  There’s always that extra push when you’re near the end of a WOD (or think you are) and I guess I kinda had a double on this time :p

focus forward

Haven’t been able to figure out where I wanted to go with this. 2016 is more than 2 weeks behind me now and I’m going to be totally one of those people and say “thank GOD it’s over!!”  Don’t get me wrong, it had some pretty awesome highlights, but one of the biggest shit storms my 34+ years has seen. I’m thankful though… I have an amazing girl who has been incredibly supportive ❤  Once Henry’s is officially in the rear view mirror I’ll have a chance to figure out what the next chapter is.

Another great form of therapy… CFC 🙂  Way too much has happened to get caught up completely, but last Friday’s WOD is worth recording.  I was a little sad when we we told Hero Fridays was taking a break till spring, but Open WOD Fridays are pretty awesome too!  Especially when the WODs are ones I’ve seen before.  Well, awesome in an “oh joy!!  I get to relive that horror!!” kind of way, but still!  I get to kick my old score in the butt too.  When I first say 14.3 I was 7 months in to Crossfit and managed to complete 95 reps.  I went in to round 2 excited to see how far I’ve come since then.  Didn’t disappoint myself at all.

Friday Jan. 13

Open WOD 14.3
AMRAP 8 Minutes:
10 Deadlifts #95
15 Box Jumps
15 Deadlifts #135
15 Box Jumps
20 Deadlifts #155
15 Box Jumps
25 Deadlifts #185
15 Box Jumps
30 Deadlifts #205
15 Box Jumps
35 Deadlifts #235
15 Box Jumps

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why can’t we have both?

I got to work this morning in my summertime “uniform” of shorts and flip flops.  Added a t-shirt instead of a tank top since it IS September now and all, but looked around at all the people walking around in pants and long sleeves.  A little much people!  It was a cooler morning than the utter sweatfest we endured in July and August, but still!  I like the slightly cooler weather (especially for WODing!!) but I’m not at all ready to tuck away my flip flops for the season!  I’ve already warned Amanda I plan to wear them till it snows.whiteHero Friday was a tough one this week!!  Back up a moment… I was pretty smitten with myself for completing the whole workout on Thursday without scaling the pull-ups even though my paws were pretty angry.  Then when I read Friday’s WOD I realized I wasn’t entirely smart.  15 rope climbs and 50 toes to bar were tough with sore hands and lats, but I was stubborn (as usual) and went Rx anyways.  Slowest Rx time recorded for the day! High-5!  LOL!  You can’t win ’em all.  My last round of toes to bar were a broken rep scheme 3-2-2…2(shit!)..1…1…1(arg!)…1 but at least I finished it 🙂  I’m a bit tired and more than a bit sore, but happy with the accomplishment.

Fri. Sept. 2:

HERO FRIDAY “WHITE” @ CFC

5 Rounds, for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges #45/#25
400m Run
Time – 34:10 Rx

Shit.

Well, shit.

Thurs. Sept. 1

For Time: 10-9-8-7-6-5-4-3-2-1:
Pullups
Box Jump 24/20
Kettlebell Swing 2/1.5  16kg

Time – ummm…. wish I could remember!

image

Kanji was back this week 🙂  I’m trying not to totally love this little guy, but it’s pretty hard since he’s so awesome.  So nice to have a reason to get back outside for long walks along the trails where I spent so much of last summer…  and another reason to look forward to fall when the bugs will go back to hell where they belong.  tank eat

True story.  Actually it’s the thought process that often gets me through the toughest of WODs.  “Just make it through and breakfast will follow!”  I don’t really want to talk about food today.  I’m tired of looking at myself in the mirror and thinking “WTF?!” and I’d rather be at Ribfest with my girl than sitting at my desk munching on lettuce.

 

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

105-125-145-125-105

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?

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.

You can keep your diamonds

IMG_2361

As I mentioned on the CFD comment thread for today’s WOD – deadlifts are a girls best friend.  Well, this girl for sure  🙂  Today’s WOD had my name written all over it.  Even the muscle ups couldn’t suck the awesome factor out of handstand anything and heavy deadlifts!  Also hours later nothing feels sore or overly fatigued so I was either moving really well or should have gone heavier… Or both.

Thurs. June 2:

2:00 Minutes: Handstand Hold (cumulative)
then….
30 Rounds for Time
1- Deadlift- 80% of 1RM #200
1- Muscle Up (transitions)

Result – LOVE.  But no idea what time.


Hey!  So, I did Helen Tuesday.  Rx too! And my girlfriend isn’t even upset. Yet another comment that’s only not shocking in crossfit… Right up there with the only place white marks on the couch aren’t suspicious. (chalk. 😉 ) Anywho… it sucked at the start, but really wasn’t that bad!  Just my paws hurt.

Tues May 31:

“Helen” 3 Rounds for time:
400m Run
21- KB Swings 24kg/16kg
12- Pullups

Time – 12:37 Rx

Ran around like a crazy person after the WOD trying to catch up and all the life bits I’ve totally slacked on lately.  Even messed around with the guitar till my fingers hurt!  Then packed my food-prep-fail lunch (can of tuna, a handful of snap peas and 1/2 an avocado) and booked it to the World for a run before Chek.  One of those days where everything just comes together 🙂  trotted along for an easy 8km with a mix of people watching and HGTV before heading to the Sport Chek dungeon.  Learned my lesson last time too!  No men’s change room this time!!

Ok, so crossfit is awesome, my girl is awesome, work has been decent… Only thing getting in my way really is the constant never pain, but after finally talking to my doc and hearing his suggestion to put me on drugs that will make me gain weight, cause muscle weakness, cognitive difficulty, impaired balance, lack of motivation, bla, bla…. Never mind. I’ll deal with the pain and hide it with a smile as much as I can 🙂 it always could be worse.  And I’ve been drug-free for 6 months and couldn’t be happier about it!

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