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Archive for the ‘Paleo’ Category

get over it

I’ve considered starting a new blog.  Or perhaps an interactive type thing cause I’m quite certain I’m just one little fish in a big sea of people with the same issues.  I could call it:

“Out of the running for Mother of the Year”

While I could easily come up with a million examples, I’ll present a comment made yesterday as the ice-breaker.

You have gotten a lot thicker.  Maybe you should try eating less…

Is it any wonder I was eating disordered in high school growing up with this sort of role model??  Anyways, I can laugh at it all a bit now because I’m finally at the point where I know she means no harm with these comments, just has absolutely no filter or common sense to understand how horrible her comments are sometimes.  I don’t eat a lot.  I have gotten thicker, but I like to lift heavy.  There’s my Segway to mom-ism numero deux.

But there are a LOT of little girls at your gym who lift heavy too…

Yeah, well.  I’m just unlucky I guess.  I work out as much as my caring coaches will allow, still gain weight.  Eat less, gain weight.  Eat even less, gain more weight.  One day I’ll get over it.


Yuko had a busy week!  He went for a pool party/sleep over Wednesday night with Wafer, hung out at Sport Chek with me Thursday, then another play date Friday with Syrup!  When we were driving home Friday night we came across a carnival, so stopped to check out the sights and sounds.  One thing I’m completely sure about – this little guy isn’t fazed by anything.

yuko may30

Any-who… as you know I have another love in my life, aside from Yuko.  Time for the crossfit details mixed with other random rambling:

Fri. May 29:

Today just started out all wrong.  Fridays are meant to be the highlight of my week, but I knew this week would be different.  First – Friday is deadlift day.  It has been for like forever now.  I cried to Coach Sharon but was unsuccessful… so I decided that running could be useful today.  Reason being – immediately post-WOD I had to haul ass to my store to get organized for one of the hardest parts of being a manager.  Today I told my assistant of 4 years that he was no longer employed.  Never a pleasant process, although this one didn’t have any fear of my tires being slashed afterwards this time around.  The next hurdle will be dealing with the reaction of my staff.  At the end of the day, I’m running a business NOT a daycare, but I know some will be angry at me.  While lifting heavy would have helped to get me fired up and confident, running helped me organize my thoughts.  There’s reason 2 that today is all wrong.  Friday mornings are usually fun time with my pup.  AM offered to take him for the day since I have 11 hours of work and although I keep looking for him out of habit, I’m happy to know he’s having a fun day with Syrup 🙂

In Teams of 2:
400m Run
800m Run
1 Mile Run
800m Run
400m Run
*1 Athlete works as the other rest*

Time – 37:00 and change

Tues. May 26:

You know the workouts that leave you just not the same for an hour or several after you’re done?  Well, that was today.  Had to cool down for a good 10 minutes after to stop sweating buckets pre-shower.

3 Rounds of:
30- Calorie Row
15- Deadlifts (225/155)  125
30- Wallballs (20/14)

Time – 16:00

Not Rx, but I’m giving myself a little pat on the back for resisting the urge to scale the wallball weight.  The “rest” portion of this one was the deadlifts for sure.  My game plan to do those unbroken worked for the first 2 rounds, then I had to break the 3rd into 10 and 5 cause my hands just wouldn’t hold onto the bar any longer.

time for play

So had I known today would be a Crossfit Total day, I may have done things a little differently on Friday.  Not complaining though 🙂


#245 Deadlift 1RM – NEW PR!!


CrossFit Total

1 Rep Max Deadlift – #245
1 Rep Max Back Squat – #170
1 Rep Max Strict Press – #80

After the 9:30am WOD, there was an Olympic Lifting Clinic with Coach Will focusing on the Snatch.  The biggest GOAT in my farm yard, so just couldn’t skip that.  Although I had a crap load of stuff I should have been doing instead, like oh… maybe my TAXES!!  But come on….  it had my name written all over it.  2 hours working on my snatch.  How does a girl turn that down?  It was AWESOME.  We broke the movement down in such detail and practiced each part to the point where I actually felt like it was sinking in!  Didn’t pull from the ground 😀  Although did rush the top bit a few times and landed on my butt.  But all good 🙂  I’m a little curious to see how my legs hold up for ball hockey tonight 😮


Half way through the snatch sesh, my stomach started complaining about how long ago breakfast was and when might lunch finally arrive.  I guess it was justified after that WOD, but story of my life is usually:


I need a break of some sort.  Not a rest day, but a mental break I guess.  This week was long and I found yesterday I was counting the minutes until my shift was done.  I don’t want it to be that way… I like my job, like the people I work with, I just need a break.  Maybe it will get better when this week is over cause I’ve been dreading the manager conference that will keep me from my non-work life for 3 days.  Tuesday-Thursday in seminars in Toronto and staying in a hotel.  Yuko was not invited and will be staying at a guide dog bed & breakfast sorta place for the duration.  Crossfit will go on without me too.  And I’ll do my best not to slap someone lol.  I did everything in my power to get out of this one, but even though my DM admitted that I don’t need to be there and could sleep through it without missing anything new, I’m still on the list.  I’ll just have to lift heavy Tuesday morning to tide myself over until Friday.

Yuko and I checked out the off-leash park last night for the first time.  He’s still a little young to romp with the big kids, so he stayed on his leash but played with a sweet little husky and seemed to enjoy it.


living the dream

This week has kicked my butt a bit!  On top of the heavy work load at the box, my head has had a few moments of considering my total disappointment in this round of Whol30 and wanting to throw in the towel.  I mean, what a waste that would be when I have less than a week to go.  Yesterday I had a random daydream about an Oreo cookie.  Just one… I’m not even sure I remember what they taste like after 3+ years grain free, but a girl can dream…  Great.  Now I’m thinking about Oreos again, so back to the good stuff.  Heavy squats Monday, then Wednesday was a leg destroyer, Thursday made the hands more than a little tender, then this morning I PR’d my 3 rep max deadlift.  Not complaining, actually feeling pretty satisfied with the accomplishments, but my body is relieved tomorrow is a rest day.


That’s pretty much been the story of my life since Monday :-p

Fri. Apr. 24:

Part 1. Another BIG sexy Squat Clean + Jerk Complex
2- Squat Cleans+ 1-Jerk  #75
1- Squat Clean+1-Jerk  #85
2- Squat Cleans+1- Jerk  #95
1- Squat Clean+1- Jerk  #105
*Increase load after each set*
Part 2. Deadlifts:
Work up to a HEAVY set of 3 Reps, drop the loading 10%-15% and then go for MAX reps

HEAVY 3 reps – #215, rep out – #135 x20

Yaaaaaaa-BUDDY!!!  215lbs for 3 reps 😀  Don’t suspect my 1RM is reasonable at #240 anymore!!


Thurs. Apr. 23:

Part 2. Teams of 2, AMRAP 20 Minutes:
30- Lateral Barbell Burpees
30- Chest to Bar Pullups  pull-ups
30- Power Cleans
*Power Clean weight increases each round.

P. Cleans – #65/#75/#80

Ok, there’s something wrong with this statement, but I’ll make it anyways.  I loved the lateral barbell burpees today 🙂  Found a rhythm to them and strung them together all fast and seamlessly.  Fun times 🙂  The pull-ups were a mess and came down to 1 rep each, so we didn’t get as through as many rounds as this WOD intended, but TB and I had fun anyways.

Wed. Apr. 22:

21 – 15 – 9 Reps of:
Thrusters #95/#65   #55
Front Squats #95/#65   #55
Wallballs 20lbs/14lbs

Time – 8:26

Sweet jeeeeezuz!!  This was ridiculous!  Kinda reminded me of 15.5, or maybe worse?  At least part of 15.5 was sitting on a rower!  In a sneaky sort of way, this was 135 squats.  Not heavy squats, but 135 reps with a PVC pipe still feels heavy near the end.  I nearly cried when I got home and remembered how many stairs were involved every time my pup had to pee.


winter – I’m over you

make it count

We’re in a bit of a build phase at the box right now.  Monday and Friday have offered the same lifts for the last 2 weeks, with slight adjustments in rep scheme at times.  However, while I pushed friggin’ hard both this Monday and last as well, I’m not sure it would be considered an improvement on 3rd portion of the workout.

Part 1                                                       April 13                             April 20

build to heavy Squat Snatch                       #65                                     #75

Part 2

build to heavy 3 Back Squat                       #135                                     #140

Part 3

strip 10-15% – B. Squat MAX reps         #105 x 31                          #115 x 25

Either way, good times.  I’ve been in an “I just want to lift HEAVY!” mindset lately.  Don’t know why, cause I usually prefer the medium weight longer chippers.

Took a rest day yesterday which screwed up my normal routine a little.  Actually I guess going in Saturday for Murph was actually what screwed up my routine… but in an effort to play by the rules and prevent a lecture from Coach Sharon about being smart and not over training, I took Tuesday off.  Made good use of my free pre-work time and made some FOOD 🙂  A veggie-packed taco-ish casserole thing with spiralized sweet potato noodle topping.  Ok… it was topping.  Till it met the microwave and became a hot mess.  Looks like crap, but it’s pretty awesome.


step up

I need to vent for a minute.  I agree that everyone is different and the only person I am responsible for is myself.  If you want to cheat on your diet, or cheat reps in a WOD that’s up to you.  It’s generally none of my business.  There’s an exception to that.  When you join our Whole30 discussion group and post a pic of a chocolate skor cluster with a comment “is this Whole30? hehe!” it becomes my concern.  This might not have bothered me all that much if you hadn’t been my partner for Murph and cheated a rep or two off every round.  And if I wasn’t already waking up thinking about chocolate I may have cut you a little more slack too.  But listen, it’s not my job to count your reps for you, but when trying to transition smooth and efficient, counting reps is the way to go.  When my usual WOD buddy doesn’t have to miss a WOD for an exam, we are seamless.  So while yes, you are only cheating yourself in the end… don’t try to drag me down with you!  I’m committed and hard-working.  Get with the program.

Sat. Apr. 18:

Ok, I probably shouldn’t be blogging about today at all considering I called in sick.  I never call in sick, but after a 4th night of not sleeping much I felt justified.  PLUS the mobility workshop going on at CFD seemed like something I really needed.  As for the WOD first, maybe not so much… but I was there, so… yeah.

unknown-1Ahh… Murph.  Done as a partner WOD today thankfully!  Cause had it been solo I might have said “eff this!!” during either of the runs.  It was a beautiful sunny day, but heading up the hill to the turnaround point was running head first in a wind tunnel lol!  Maddy and I paired up and decided to split the middle chunk in to rounds of Cindy.  Good plan I think 🙂  Kept us moving at a steady pace the whole time, although I have no idea what our end time was.

Fri. Apr. 17:

So much for the chiro miracle I had hoped for.  Day 3 running on very little sleep.  Day 3 getting out of bed at 3-something cause I just couldn’t get comfortable enough to hope for more sleep.  As soon as I got up and got moving around, the back feels fine.  Arg.

4 Sets:
1 Power Clean+ 2 Front Squat + 2 Jerk Complex

*Increase loading for each set*

75 / 85 / 95 / 100

Got up to #100, but my clean was ugly, squatted easy-peasy, then failed the jerk.  Shook it off and tried again.  This time failed the clean!  Again, and again…  Took me a few attempts, but I finally completed the complex at #100.  Same weight as last Friday…  that’s not the point of this exercise but running on fumes I decided to be ok with that.  Also didn’t want to really mess up whatever is going on with my back.

Thurs. Apr. 16:

Team 10k Row
*Teams of 3, switching every 250m*
*Every 5 Minutes, perform 3 plate pushes (1Each)*

Time – 48:47

Sweet jeezuz this was rough!  Learned my lesson when I took the bait of Greg encouraging me to row harder to reach 5800 meters before the 5 minute plate push.  I switched gears and rowed HARD.  Then wanted to die for the next 10:00.  Noted.  I figured this one would take a while, but didn’t expect nearly 50 minutes.  Clearly, cause post-WOD I had to toss Yuko in the car, rush home to inhale some food (cause I was starving and kinda dizzy!) and book it to my chiro appointment.  Thank God I made that!  She cracked me like crazy!  Maybe I’ll be able to sleep properly again without being unable to breathe every time I move.  Not fun.

Wed. Apr. 15:

Pretty proud of my little man today 🙂 Who turned 3 months on Monday.  Yes, that is a thing.  I’ll only have him till he’s a year, so we’re gonna celebrate.  Happy 1/4 birthday Yuko lol.  Back to today – first we got up early and headed to the track. It’s been quite some time since I’ve brought Yuko along, like the last time we were still at the point where I had to carry him up and down stairs and he really sucked at walking. Today we managed to run together (super-slow, but it’s a start!) for almost a whole lap!  Then we walked another, and he settled down and slept on my hoody while we went through a Rachel WOD creation. 5 rounds with a partner – jog 1/2 lap, sprint 1/2 lap, 10 burpees, 30 second plank hold, tag your partner.  Ok, I did sprint-ish.  The first 3 anyways. I’m disgruntled at how downhill my running capacity has slipped. Something to work on. And not the point of this story.


After the track we headed to Yuko’s first day of puppy school 🙂 ok, I was a little nervous that he might poop in the classroom, but also excited to meet the rest of his litter 🙂  From the minute we walked into the centre he was a bit of a spaz, but there were dogs everywhere and lots of stuff to sniff. I had to pretty much tackle him so the vet could give his vaccines and he jiggled like a jumping bean on the scale.  Wish I new what his weight was when I got him, cause today was 10.5kg… Ever seen the movie Best In Show? The group of people which I share the “Y” litter with sort of reminded me of the movie.  An eclectic group, although all very nice. There was Yorkie and his stereotypical gay couple who have avoided any dog socialization up to this point as they were fearful that others may not have vaccinated their beasts. And I’m not making an assumption here, the more chatty of the pair threw in a “me and my husband” comment at one point that made hubby turn a bright shade of red. Then there was the French woman who got paired with Yvette. That doesn’t happen by accident, right?  There was also a young couple who had Yugo. Seriously? That was confusing when she kept saying his name and my little fur ball didn’t know what to think. I mean, I guess when you pick the letter “Y” for a litter, there are only so many options. One thing I did pick up from the little meet and greet while we all sat in the waiting room (the people sat, the dogs strained to sneak in a little play session) is that while I’m really pretty easy on Yuko in terms of demands, he’s really pretty awesome.  He settled in the chaos better than most. He doesn’t bark a lot, which many voiced as a concern. AND he’s the only of his litter who sleeps through the night! That’s lucky for him since we’ve had the pups 6 weeks now! He would have got the old “return to sender” ages ago.

image-1Yup.  That’s my boy.  Sure I’ll listen to you and “Sit”, but don’t expect my attention to be undivided.


out of the dark


All too commonly my posts are sitting in draft stage until the “news” is no longer new, and my stories no longer interest me.  This one should have been posted yesterday, but I got hung up on a name again.  Who cares really?  Update for today on the Whole30 game.  It’s actually day 8, but day 2 of cutting my nut addiction.  Yesterday had awful stages.  Today I just want to lay down.  Like on the floor… of my office…  Bright side, my pants feel looser.  But my boobs grew.  WTF?

YEAH! SNOW!  (what?!)

YEAH! SNOW! (what?!)

Despite waking up to a snow-covered landscape yesterday morning, it was a really great day.  Snow is pretty… in December.  It’s April.  Started my day with my first WOD that I didn’t have to scale (other than the #95, which I would have scaled on any old day), then a nice Easter Sunday with my mom and aunt.

Sun. Apr. 5:


Partner WOD – 5 Rounds, AMRAP 5 minutes:

3 Power Cleans (#135/#95)   #85
6 Push-ups
9 Air Squats

Result – 51 rounds + 7 reps

Part 2 – Build up to HEAVY 1 rep Power Clean  #105

78 Power Cleans at #85 pain-free!  Yes!  To both bits of that.  My partner and I decided we’d scale the cleans to #80, but I grabbed the wrong plates so we decided “awww… screw it!” and stuck with #85.  As it turned out, the cleans were possibly the easiest part of this little sweat-fest.  And I surrender.  Rest is worth it.

So, you know the dark place you get to when you’re 50 reps into a WOD and realize there’s still 200 to go?  Maybe that gives you an idea of a place I’ve found myself on a few occasions recently.  I can’t pin point why, but there’s a pile of things that have contributed.  I’ve been battling injury since last Sunday so haven’t really worked out in a week!  I mean, I went Monday and scaled “Luke” beyond recognition.  Then realized I should really take a few days to let my sore hip recover.  I mean, I survived the Open relatively injury-free, so one should not complain, but my mind will always have a hard time with the whole “rest day” concept.  Let’s add to the list SP and I decided it was time we needed to get our sh*t together on the nutrition front.  I may have confessed already – my chocolate problem had gotten entirely out of hand.  We’re talking every day chocolate chips and nuts.  It had to stop!  SP and a whole pile of CFD ladies are going to Trinidad in May, so a Trinidad Whole30 group was formed and I jumped right on in.  Who starts Whole30 3 days before Easter?  Yes, that part wasn’t well thought out, but so far I think we’ve all survived.  First time through, I saw whole30 as a challenge and jumped right on board.  This time I’m happy to have the public accountability of the CFD group or I’m not sure I would have survived day 1.

I’ve been somewhat hesitant to write about food.  Some good discussion has come up with a few ladies at the box.  A few comments made recently have stuck with me.  “Sometimes knowing where you’ve been makes it worse” – in regards to having been smaller and fitting into clothes easier.  I have been there.  I still have the size 2 jeans hanging in my closet.  When I lost all the weight before, I held on to my “heavy pants” as a security blanket just in case I gained the weight back.  Until one day when I told myself that would never happen again and in the donation bin they went!  So… while I’m not suggesting I’m the fat kid of so many years ago, I wish I would have kept some of my heavy pants now!  Cause I’m now in a place where I think I need to come to the realization that I won’t be a size 2 again.  And really never should have been.  I wasn’t happier, except for when it came to shopping for pants.  That’s not life.  And I can bet there would have been no chance I could lift like a badass either.

The other comment that registered was “I’m just waiting for the day where I’m happy with my body.” – to which I responded “but when will that be?”.  If you’re a guy reading this, maybe you understand, maybe you don’t.  To all the females, I’m sure you do on some level.  My hesitation comes not from a feeling of being alone, but from an understanding that I’ve been down this road many times before.  I’ve cried to you all the same woes, but still haven’t found peace.  The definition of insanity – Doing the same thing over and over, yet expecting a different result.  I mean, I’m happy I can lift like a badass and that should be enough, but I’m still human.  I still just want to fit in last summers’ shorts and not feel like I’ve been laced into a corset when I zip up my lulu hoody.


crockpot chicken curry w/zucchini noodles

It’s not the easiest thing in the world to get a good food pic when your meal is in a Pyrex container.  But that’s just reality cause without good food prep, I end up really struggling.  Like Tuesday when I had a bowl of Romaine lettuce with some cucumber for lunch.  Fail.  As Coach Dave said when SP threw me under the bus – That’s like all water.  Yup.  Anyways, the name of the game is preparation.  My crockpot has been reborn and holds a semi-permenant spot in my kitchen for the rest of the 30 days and the good old spiralizer has made a regular appearance as well.  If you don’t have one, they’re awesome!  Zucchini noodles are so easy and versatile and the thing even has a great recipe website –

This is one of my favourites!  Teriyaki something-something. My mom is vegetarian, so I omitted the shrimp and egg and it still turns out incredible.


Nutritional face plant

Tuesday night I had a handful of chocolate chips for dinner. It was a small handful, and they were good. Wednesday I went on a sushi date. I need to get my sh*t together, the Open is a week away!  But… Thursday I PR’d my front squat.  So at least I maybe somethhing good came from my diet melt down. Or despite it at least.  We’ll talk about some awesome WODs later.  It’s already past my bedtime.

It could be all random coincidence, but Im starting to think when I eat crappy I injury comes my way. Hopefully my Chiro appointment tomorrow will put my ribs back where they belong again. They’ve been bugging me for a few days, but since the box vet told me I’m not causing any damage to keep working out (it’s just painful), I’ve obviously carried on. Although I think today’s 60 burpees were pushing it. Got suckered into a RU core tabata death march after the WOD and almost wondered if I’d ever get myself back up off the floor :-p


back in the game


Happy New Year 🙂  I even made it to midnight!  Woot!  Went to a movie New Year’s Eve with a friend, then there was wine, the ball dropped, and less than an hour in to 2015 I was ready for bed.  I’m not one of those people who says “thank GOD 2014 is over!!”  but I am pretty relieved December is behind us.  The build up to Christmas is pleasant and happy, even Boxing Day is a fun energy in my store, but the remainder of the month brings grumpy customers, grumpy staff, and many moments where I’m just about ready to tell everyone to get the fawk out!  Haha!


It’s called “boxing week”


All good 🙂  I didn’t kill anyone.  Crossfit helped me keep my sanity despite the fact that my body was tired and sore and begging for a rest.  New Year’s Day, rest I did.

Need a little follow-up on something.  Early December I had made the choice to give up nuts for a month.  Well, that didn’t happen.  I lasted nearly 2 weeks, then had Christmas cookie day at my mom’s house and my good intention went out the window.  I mean, come on… who makes cookies and doesn’t sample them?  It would have been a disservice to my friends and family to not try at least 1, right?  ‘Cept 1 became well, more.  I’m leaving it at that.  :-p  So, not only did the month take on a nut-free-for-all tone, chocolate joined the party too!  A new addition to our Paleo Christmas cookie day for this year was the Peppermint Chocolate Crackle cookie.  Evil little things, but so tasty!

IMG_1943 Then came Christmas Day.  My goal was to eat super-clean leading up to Christmas so I could treat myself with the only ice cream worth cheating with, President’s Choice Candy Cane Chocolate something-or-other.  Well, I’d already fallen off that band wagon, so I wasn’t about to punish myself on Christmas Day of all times by skipping out on the ice cream!  It was so worth it.  Even when I kind of felt like garbage the next day.  Not like I could go lift on Boxing Day, so there was little to no remorse.  Oh! And jolly old Saint Nick put a big ‘ole Costco bag of walnuts in my stocking!  I left that bad-boy in Brampton.  Once in a while is one thing, but 1kg+ of walnuts in my kitchen is just not a good idea.  Like, ever.  People think I have great will power… nope!  Not at all!  But I know that about myself, so I avoid temptation cause if you think fitting anything from Costco into a stocking is a challenge, fitting my BUTT into even my comfy sweatpants could be just as challenging if the nuts followed me home.

Ok, rant complete.  The whole intention though was to bring to light my renewed nutritional focus.  Day 2 of 2015, and 5 weeks away from heading back to the Caribbean for a little R&R in the sun 🙂  My game plan had been to scrap the chocolate AND nuts Jan. 1, but the day was spent at my mom’s and while I was good to the chocolate pledge, the nuts were far too accessible.  So today’s the day.  As I mentioned when I first gave up the nuts, my intention was to see if it affected me in terms of the pain in my leg.  A fellow CFD friend and I were talking New Years’ Eve and she asked if it had made me feel any different during the nearly 14 days I stuck to the program.  “Yes!  I did feel different!” I replied.  “I was bitter and grumpy about snacking on celery!”  haha!  True story.

Fri. Jan. 2:

4 Rounds of:
5- Power Cleans- #185/#135  #85
200m Run/Row/Sally  Row

***PLUS 20+ burpees to be done if you find yourself waiting for a rower!

I wanted to RUN today!  I miss running… like to the point I have been quite seriously considering joining a gym or buying a treadmill.  Totally pointless during the spring/summer/fall, but when it comes to running outside on the -20 degree (-300 with the windchill) dark winter days… I’m a BIG baby!  This morning snow was falling softly as I was driving to the box.  Figured my chance to get out and run may not happen and during the warm-up, Coach Dave tossed his 2 cents in to Sharon’s WOD – “No running today.  Too slippery!”  So row I did.  Learned on the first round that showing off your awesome rowing efficiency was not the smartest idea for this couplet.  Hopped off the rower, stepped up to the bar, and didn’t even get the bar high enough for a super-low squat clean!  Laughed it off and carried on, but kept that in mind for the next row!

mash up

It’s been a while, but I’ve been so busy!!  And this post spans 5 days.  I’m over it. 🙂 Happy Holidays! I didn’t feel justified to spend any time rambling online when I still had Christmas shopping to do, but the last two days I was finally successful with some critical bits that had been haunting me.  This little gem was like hunting for a Wii a few years ago! After 8 stores, my luck finally changed!  Operation Olaf – complete!  Had to get the nosy one in the back 😉

imageFunny part of taking this photo below… When Dave told us “ok smile!” You know that even the three facing the wall made sure to do so.  We laughed about it after.  CFD sisterhood 🙂  Best family a girl could wish for!

New swag is in!!  #proudtorepresent

New swag is in!! #proudtorepresent

Coach Sharon gets the front facing spotlight today cause today she almost made me cry.  My blog is no secret, more to the point there are quite often comments from Sharon of “I know I better be careful or McDowell will write about me!”  Today was a different story.  For the first time, my ‘please just walk away before I start crying like a baby!’ face had no effect.  “Not leaving you alone this time! Today you’re going to LIFT!” Came my way more than once.  Along with “put THAT in your blog!!”  Done 😉  Sharon and Dave get on all of us to #bebetter cause they give a damn.  That’s exactly what makes me want to work hard.  Today was a day of Kate vs. the damn snatch again.  And a complete mental train wreck.  I should be able to do this by now!  Some days I can do it, but today wasn’t one of them.  70lbs, over and over… not an issue.  75lbs… Nope. So for part 2 of today’s WOD where we had the option of Grace or Isabel (of which the website left out the OR part.  So naturally I fully expected to have to do both and mumbled a comment along the lines of “ok good! I’m not really that kind of girl” which phew no one seemed to catch :-p ) I went with Grace!  30 Clean and Jerk my brain could handle.


^^^ that’s #75.  Almost looks like I could have completed the lift!  Need to remember to throw my shoulders back though and stop only focusing on “open your damn hips!!” cause that cue still doesn’t seem to translate.

Mon. Dec. 15:

So, I made the decision a few days ago that Monday (like, today) I was going to give up nuts for a month.  Not as some sort of mental challenge, (although that it will definitely be!) not as an effort to cut calories or lose weight, (yup, the calorie cut is a given as well) but the reason I want to give this a try has to do with one of the key factors in why I was attracted to this whole Paleo thing in the FIRST PLACE.  From March 2012, I saw nutrition in a light that suggested I could help manage my disease better without drugs!  One of the key issues with an autoimmune illness is inflammation.  It can cause a whole lot of trouble and could be a large factor in the wicked nerve pain I’ve been dealing with in my leg for years now.  It’s gotten to the point it’s preventing me from sleeping well.  That’s where I draw the line.  I love sleep.  So when a friend sent me an article about how the omega6 fats found in nuts can cause inflammation, my mind was made up.  A  month nut free in hopes of some relief.  December maybe wasn’t the best month to try though.  I’m one day down, 30 to go, and I’ve already wanted to kill someone or something more than once.  Mostly my assistant, but at least he’s used to my crazy by now.  I decided this year I’ll ask Santa to drop him off on the island of misfit toys.  He’d fit right in!


Random act of crossfit…. I got a HANDSTAND PUSH-UP!!!   woooooo!!  It was kipping, and on a day where I was supposed to be practicing muscle ups, but I did it!  Used an abmat to avoid smacking my head on the floor, but just one.  And nailed the full lock-out at the top.  Then got caught laughing.  “Are you giggling McDowell??” Coach Dave asked from the other side of the wall.

Griswald Christmas lights, “Seriously people?!?  You live on a MAIN street!” Brampton is a disaster this year in terms of tasteful Christmas decor it seems.  Less really is more sometimes.  Expecially when 3-5 totally different light styles are thrown all on the same house.  On their own, probably beautiful.  But all together, “ooo pretty” becomes “ewww tacky”.  Just my opinion.



and then there was 1

Well, I handed my key to the castle in Cambridge back to the regular store manager on Saturday. It was a moment I had been looking forward to for quite some time, however it felt somewhat bittersweet. While I’m relieved to focus my energy back solely towards my own store, it was a good 6 months and I will miss the team I built there. Ah well, I achieved my key goal. I left the store in a better place than it was left to me.  **amendment to this little rambling – I figured out why I’m less excited than expected to jump back into the groove in Waterloo.  I really enjoyed my 6 months with no assistant manager.  When discussing it with a friend, she agreed.  “I’d rather just have minions.  Hot ones!”  she said.  Amen to that!  Not that I don’t like my assistant manager as a person, but I spend more time putting out fires he creates than doing my job.  There’s a mission.

So, I’ve been on board with the November Whole30 for 2 weeks now, and my energy has returned full force 🙂 I’d also noticed about a week into it that the “flushing” reaction I got quite regularly from my MS drugs had become far less frequent.  Today I was having a great day at work, all happy and smiles, when I was hit with the worst flushing reaction I’ve ever had.  Tomato red, feeling like I’d gotten a sudden painful/itchy sun burn, when DK paged me out from my hiding spot in the office for a manager override.  DK just got this shocked look on his face and kept asking if I was ok.  Thankfully it went away, but took probably a half hour!  Geez!  Care to know what I did “differently”?  Chewed a piece of gum.  Seriously?!  May have been completely un-related, but also may not.  I’ll try again and see what happens I guess.

Speaking of food.  A few of my staples lately:


Bacon, eggs & sweet potato


Ground turkey, tomato paste, onion/garlic powder & zucchini noodles

Both meals I really enjoy, but I’m starting to feel the need to change things up before I get totally bored.  Just need inspiration.  Although after yesterday’s WOD, I was hungry enough I wasn’t picky at all.  Maybe that’s the trick?  Plan my eating routine to follow my trip to the box and I’ll be satisfied eating anything.  Yesterday was a Will WOD.  As was mentioned on the CFD site “you know what that means!” and if you’ve been here a little while, you should!  A fellow 6am’er whole generally avoids the weekend WODs mainly because the details are rarely posted sent me a text yesterday morning.  She wanted to come try a “Will WOD” but was nervous cause she didn’t know what to expect.  My response – Expect everything.  A gymnastic bit, heavy lifting and some cardio.  Expect it to be long, and HARD.  And pray for a partner WOD.  Guess what?!  I hit that one right on the mark.  And I loved it!  😀

As has been my norm recently, time for a batch of WOD catch-up.

Mon. Nov. 17:

5 Rounds of:
12- Kettlebell Swings (70/53) #35
12- Toes to Bar scaled
200 Meter Run  4 row/1 sally (air dyne)

Time – 11:31

Yes, scaled the crap out of this one.  Coach Dave tried to get me to grab a heavier kettlebell, but my back is feeling a bit sketchy again so I went lighter but unbroken.  I’ve come to the conclusion I may become a regular at the chiropractor if I plan to continue beating myself up 5 times a week at the box.  Not to mention hockey where I have this amazing ability to get in front of shots quite regularly.  Last week I caught the follow thru in the form of a stick whacking right across the knee cap.  It’s a different sort of game in Mississauga in the winter.  We play 4 on 4 in this small little arena thing.  I’ll take a picture next time… but it’s been called pinball by a goalie friend.  The name fits.  Ok, wandered quite a bit with that one.  Unbroken.  Right.  Yes, my reps were unbroken, not sure I can say the same for my legs!  Soooo tight by midday!  I blame Sunday’s wallballs more than today though.  And maybe sally.  I was walking funny after I got off and Dave totally called me on it haha!

Sun. Nov. 16:

Partner WOD:
50 Power Cleans  #75
100 Deadlifts  #125
200 Wallballs  #14
*Every minute, both partners complete 4 burpees  88 burpees

Time – 23:22

OMG a Will WOD that didn’t totally suck all the life out of me 🙂  I loved this.  Even with the evil burped twist to it.  I’m a “chipper” kinda girl.  Give me big reps that once you get through them, you’re done with that movement and I’m a happy camper.  Dreaded the 200 wallballs at the end, but I had my competitive partner for this and we kept a really good 5 reps each rotation that worked all the way through.  I wimped out of one of the burpee rounds near the beginning of the wallballs to avoid passing out, but otherwise just kept moving 🙂

Fri. Nov. 14:

Teams of 2 CRANK OUT
AMRAP 20 Minutes:

1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Score – 10 rounds +3 burped box jumps

Thurs. Nov. 13:

Part 1. Sumo Deadlift: Build to a Heavy Set of 3 Reps  #185
Part 2. OTM for 14 Minutes
Odd Minutes:
5- Sumo Deadlifts (75%)  #135
15- Air Squats
AMRAP Double-Unders
Even Minutes: Rest

LOVED the sumo deadlift 🙂  First time ever trying this out.  It felt really unsteady when the bar was lighter, but as the weights pilled on things just came together nicely.

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