one day it'll all make sense.

Archive for the ‘crossfit’ Category

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?

Advertisements

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!

nice surprise

Generally speaking, good start to the week 🙂  Got to the box this morning feeling like a bit of a zombie after not falling asleep till later than usual.  Just couldn’t get myself to wind down from hockey.  Speaking of hockey… I got to the arena a bit early for once cause our game wasn’t till 7:00.  Was standing watching the game before ours when someone gently grabbed my arm.  I casually turned around and Amanda’s smile was waiting for me.  🙂  Nicest surprise!

Ok so today… grumbled to myself through the warm-up, but once it came time for the WOD I got into my rhythm more.  Failed a bunch of reps in part 1 and maybe it was cause I was too tired to argue with myself, but I didn’t get all stuck in my head and have to walk away.  Tried again, sometimes twice… but PR BABY!!!  Ok, we were supposed to keep them power cleans and I squatted the heavy ones, but still!!  Looking back at things now, today was a pretty big deal.  One of my biggest challenges when cleans get heavy is getting under the bar fast enough and catching the landing.  Today a few were caught really low and I still didn’t panic and bail 🙂  Another nice surprise!  Maybe I should lift with a tired brain more often?  Hmmm… maybe not.  As for part 2… #95 is the new #75 😉  The first few rounds weren’t pretty at all.  After a pile of squat cleans I felt like I’d forgotten how to power clean, but survived.

Mon. May 30:

With a running clock starting at:
0:00- 25:00 Minutes: Find a 1 RM Power Clean   #120
25:00 Minutes- 30:00 Minutes: REST
30:00 Minutes- OTM for 10:00 Minutes:
2- HEAVY Power Cleans   #95

*last minute: MAX reps  8

Post WOD – 5km run (NOT fast and not really fun, but DONE)

After my run is where the morning went from good to generally good.  Stretched and wandered to the change room to shower with my head down looking at something on my phone.  Looked up enough in the change room to think “why is there a dude in here?!?!” Then it sunk in that the real question was “why is there a chick in here?!”  Yup.  I walked right in to the men’s.  Well, I was wide awake after that!!  And pretty embarrassed although I’m not sure how many people even noticed.

Saturday Amanda finally came to check out a WOD with me 🙂  I never pushed or bugged.  Crossfit has enough of a reputation on its own for being cult-like at times and although I really wanted to try working out with my chick, I wanted it to be her idea.  I was so little-kid-excited when I got the text “so… I’m curious about crossfit”!  Anyways, when the Saturday WOD was posted I was kinda bummed out cause it lacked any and all of the crossfit movements that are fun and exciting and different from anything else one could try, but we still enjoyed it 🙂  Even the airdyne wasn’t entirely horrible (although I would have picked the row).

Sat. May 28:

In Teams of 2, AMRAP in 30:00 Minutes
1 Mile Run
150 Burpees
150 Calories Row/Air Dyne
*Must run together
*Partition reps and calories as needed

Result – 124 cal. Airdyne

Pretty impressed with my chick 🙂  Not a gym person and generally only really runs in short bursts chasing a soccer ball, but together we did pretty awesome on this one!  I picked up more of the burpees around the half-way point, but everything else was shared pretty evenly.  The partner WOD concept is a work in progress.  Leaving your partner standing around waiting for 3 minutes of the airdyne isn’t ideal… then I just feel like I need to put in 3 minutes and want to die after 1.  “Coast” just isn’t in my vocab.  Although I kept the same calorie count in my minute as my partner got in 3, so I didn’t feel like a slacker in my own mind at least and I kept that info to myself cause I was really just happy to get my girl out to the box!

run from it

Wed. May 25:

For Time:
200m Run/Row/Airdyne
50ft Handstand Walk/Bear Crawl

Rest 60 seconds
200m Run/Row/Airdyne
40- Wallballs

Rest 60 seconds
200m Run/Row/Airdyne
30- Burpees

Rest 60 seconds
200m Run/Row/Airdyne
20- Pistol Squats   Push-ups
Rest 60 seconds
10- Power Snatch #155/#105  #65
Immediately following, For time:
200m Run/Row/Airdyne
50ft Handstand Walk/Bear Crawl
40- Wallballs
30- Burpees
20- Pistol Squats   Push-ups
10- Power Snatch #155/#105  #65

Time – 27:13

Disgusting.  No other way to describe this really.  The most appealing part in my mind would have been the pistol squats if my hip flexor hadn’t been kind of bugging me.  I wanted to do them anyway (love!) but Coach Rachel’s voice of reason told me to be smart.  Sigh.  Of course, I still went straight from the box for a 5km run before work, but made sure to stretch LOTS after.  This routine could workout!  6am WOD, 7:15-7:50 run, shower, work at 8.  Perfection!

Tues. May 24:

Part 1. 10:00 Minute Tabata Airdyne/Row (:20 work / :10 rest)
Part 2. 4 Rounds (not necessarily for time…load is more important)
10- Front Squats (unbroken) HEAVY   #105
200′ Sled Pull HEAVY  3x #45 plates

I find it pretty entertaining that when there’s a 2 part workout it often feels as though part 2 all but erases any recollection of there being a part 1.  If I hadn’t checked back to the CFD site, I probably would have just typed out the front squats and sled pulls…  But the Tabata happened too!  And kinda sucked.  Found a buddy and did the first 10 rounds on the rower and the second 10 on the Airdyne.  Just like many other higher volume heavier lifting days… I got home from this one STARVING.  The usual breakfast of sweet potato and eggs?  Yup, but still hungry.  The ridiculously good coconut peanut butter I discovered while in Florida and made the mistake of purchasing when I got home?  Yup, that happened too.  Still hungry.  Drank a ton of water trying to ignore it, practiced guitar till my fingers hurt, finally got my sh*t together and finished unpacking from the trip… Still hungry.  And a Quest bar called my name relentlessly.  That’s another thing I simply should never buy… and don’t judge for my unpacking almost a week after getting home I’ve been busy!!  Anyways, after falling down the Quest bar rabbit hole I felt so guilty… so I grabbed some gym shtuff and stopped in at World on my way to Chek.  After a casual 8km trot with epic people watching entertainment, I felt better about my nutritional landslide earlier 🙂 Summer is coming.  That sh*t can’t happen.

Crossfit Bradenton

image

First WOD in another country!!!  Not that I’ve tried many places other than CFD, but it was neat to hit a local box while on vacation.  Crossfit Bradenton was pretty similar to what I’m used to and they were welcoming to drop-ins.  The coach was great, we warmed up as a group and everyone was very supportive of each other.  🙂  Great to see a similar amazing atmosphere exists outside of CFD as well.  Plus the WOD sounded pretty great so on our last day in Florida, my awesome girl encouraged me to check it out 🙂

image

Tues. May 17:

 Part 1 – 3 rounds of: 10 reps of sumo deadlift #145

Part 2 – For time: 21-15-9

24/20 in burpee box jump over

front squat at 115/85 lb (no racks)

Result9:13 Rx

image

LOVED this one!  And Amanda took a ton of pics 🙂  One WOD and I think I at least doubled the number of good crossfit pics I have of myself.  Score!  Anyways… the WOD.  My goal going in to part 2 was unbroken sets since the weight wasn’t huge.  Near the end of the 21 reps I was shaking… but didn’t want to clean the bar again so I paused at the top and kept moving.  A wicked humid day meant a sweaty mess and my legs were toast by the end but still pretty pumped.  Sandbagged the deadlifts a little, but knowing the day also had hours of sitting in a car and an airplane I made that choice with a clear conscience.  Today is the dreaded “day 2”.  My legs are not overly impressed and stairs are the enemy.

making sense of it all

Sometimes inspiration comes at the most inopportune time… I’m pretty sure I’ve written some great blog-worthy material in my mind recently while driving or on the treadmill.  I’m not at all lost right now, but I AM going through the process of putting all the new pieces into my world and trying to figure out how they all fit.  Spending time with my chick is pretty high on the priority list.  And practicing guitar cause I get heckled slightly when I can’t keep up.  All good fun!  Loving it.  Still trying to redesign my nutrition routine to not throw away so much food since I’m not home nearly as much.  I ate a chicken breast yesterday even though I wasn’t entirely sure when I cooked it.  I didn’t die, so I guess it was ok.  And feels like the water component has gone completely off the deep end.  Pretty sure I’m pretty dehydrated 99% of the time but I’m trying to fix that.  My legs tell me it’s worth the effort.

bhockey

Ball hockey started this past Friday in Hamilton.  Co-ed 3 on 3, similar to the hockey I played two winters ago at Laurier.  Good times with a very entertaining group, and a good little warm-up for Acton ball hockey in the big arena which starts Sunday I think.  Also trying to get into a rhythm of sharing my time between running and crossfit.  Up till now I’ve pretty much just added the running, but I’m not sure that’s sustainable.  Time will tell I guess!  The running is intended to serve multiple purposes, so I guess time will tell if that proves effective as well.  First – hockey needs running.  Second – want to run some races with speedy Amanda this summer.  Third – I was invited to a slip and slide party and want to look hot in a bikini.  So, the third reason is probably the main reason but all are important.  Who doesn’t want to look good in minimal clothing when the summer is approaching though?

dkpush

I’m not sure if Coach Dave has given this little training phase we are starting a name, but if today is any indication it’s going to be nasty.  The names I came up with aren’t really posting appropriate either.  This week’s little side challenge is right up my alley though!  Last week was 100 push-ups, the last 25 of which I roped DK into completing with me at work.  This week is accumulate 2 minutes of handstand holds every day.  Crushed it today in 3 sets that should have been 2.  45 second, then 1:05, then 10 seconds to wrap it up.  Tried hard to make the 1:05 1:15, but when the ground starts creeping itself closer to your head I usually take that as a hint to bail.  It’ll come!

handstand

Mon. Apr. 11:

Part 1. OTM for 20:00 Minutes
Odd: Row Calories 20/15  12
Even: 15– Burpees  12
Part 2. For Time: 30- Squat Clean and Jerks #155/#105  #85

Time – 7:59

Sounds simple, right?  Part 1 was tedious and sweaty.  Oh wait, so was part 2.  Tedious, sweaty and HEAVY.  I know, 85 isn’t that heavy… but it was today.  Air squats felt heavy today after my brilliance yesterday.

Sun. Apr. 10:

“Jason”
For time:
100- Air Squats*
5- Muscle-ups (transitions)
75- Air Squats*
10- Muscle-ups (transitions)
50- Air Squats*
15- Muscle-ups (transitions)
25- Air Squats*
20- Muscle-ups (transitions)

*air squats wearing weighted vest

Time – 20:34

I don’t even know if the weighted vest part was by design in this workout, but when I looked over and another athlete was wearing one it seemed like a great idea.  20 reps in, I second-guessed that decision.  Later when I headed for my Sunday run after work, I realized my legs were pretty angry about it lol.  After at least 10 minutes of considering giving up,  I got it together and had a decent run.

Tag Cloud

Kate McDowell Coaching

Your life can transform before your eyes when you fuel with the right foods, move your body and power up your mind! Are you ready to take your life to the next level?

My Everyday Keto

Keto life and recipes

Keto Girl

Embarking on a new lifestyle one macro at a time

The lazy keto guy

Lazy keto life

Experimenting with a Keto Diet

Adventures, Explorations & Ponderings of JaseyBaz

Ketogenic Endurance

Showcasing Zero Carb Success Stories. How to get Stronger, Faster and Fitter on the Contemporary Carnivore Diet.

Keto with Katelyn

Hello 2019, Goodbye Carbs!

My Big Fat Keto Life

Adventures in low carb living!

Keto Fitgirl Jordan

Keto Newbie trying to lose weight and get healthy

Keto Recipes

A collection of ketogenic recipes for a low-carb diet!

Omg Keto Yum

Dairy Free Keto

Tori Goes Keto

Living Keto while loving dessert 🐱‍🐉

#Fearless Keto

An authentic community providing all the necessary ingredients to make living a low carb lifestyle easier and tastier.

Let's Do Keto Together!

with Lauren Rabadi

Coffee, Keto, & Curse Words

Just a mom trying to survive daily chaos. Follow my health and fitness journey, keto style.

eating the keto way

a record of my experience with the ketogenic diet.

Keto Kelly

Living my best life - sans carbs and sugar.

The Bright Side - Keto and Healthy Living

“And suddenly you know...it’s time to start something new and trust the magic of new beginnings” ---Meister Eckhart