one day it'll all make sense.

untitled.

I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

Festivus Games

img_3337

🙂 First comp for Amanda and we won it! Lol who knew?!   It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score – 205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score – 95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

img_3348

WOD 3 – Attack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time – 4:12  1st   Part B Score – 90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time – 1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time – 5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.  Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!  AND desert!!” LOL!!  All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.  Yesterday was a not so much kind of day I think.  Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders. 😐  Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75 – 50 – 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.  Thought it was 75 airdyne cal, 50 row cal, 35 bench.  NOPE!  75 of each, then 50 of each, then 35 of each.  Silly me!  :p  Anyways, it was bad but not that bad.  Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.  My chest is angry today but all good 🙂

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time – 13:40 almost Rx

The CLEANS were KILLER!!! 😮  1… rep… at… a… time!  Ugly reps too, but somehow I came out the other side 🙂  Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??  Thankfully I’m not Mario 😉

smaller


Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time – 27:53 Rx

Another Hero Friday in the books 🙂  Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way!  The “rest” came in the form of burpees….img_3287

the right direction

Well, no excuse this time!  Travel with iPad… still no better.  What can I say?  Life is busy 😉  For the most part the good kind of busy and moving in the right direction in that parts that aren’t.

Wed. Oct. 5th:

BUY IN – Heavy Clean & Jerk
OTM, 12 minutes
Complete 1 Clean & Jerk every minute, increasing weight each 2nd round.
75-85-95-100-105-110

WOD
15-12-9
Burpee Box Jump Overs  20/16″
Overhead Weighted Box Step-ups 20/16″ (35/25lb plate)
Handstand Push-ups

Time – ? No idea and doesn’t really count cause although I tried several times I just couldn’t lock out the last two HSPU!

CASH OUT
2 Rounds strict pull-ups, max reps.

Happy with my clean and jerk 🙂  Squatted the cleans and split the jerks.  Matched my 1RM jerk but that wasn’t my focus.  I don’t feel like a newborn giraffe when doing a split jerk so much anymore. Win!  lol!!  This was quite possibly one of the hardest WODs I’ve done.  I was excited to go cause I dig handstand push-ups, but the very first rep was a rude awakening after all the upper body abuse so far this week AND the weighted overhead step-ups!  Ok… 2 abmats maybe?  Still rough!!  Haha love it 🙂

Tues. Oct. 4th:

Amanda and I have been trying to make it to an Olympic lifting class for a bit now and finally got there!!  According to my Fitbit it didn’t qualify as a workout, but I don’t agree at all.  Neither do my quads and triceps…  Anyways, so cool!  Carson, the coach, is amazing!  I have some stuff to work on to make my squats better and we broke down parts of the jerk that set the stage for bigger and better things on Wednesday.  Can’t wait to get to another of these on Saturday to work on the snatch!!  🙂

Work up to a heavy 10 rep set.  Focus on a consistent pace/good form.

Pause Split Jerk – 85

Back Squat – 115

Push Press – 65

Mon. Oct. 3rd:

BUY IN – Deadlifts
OTM, 12 minutes
Complete 1 Deadlift every minute, increasing weight each round.
155-175-195-215-225-230-235-240-245-250-255-260!

WOD – 3 Rounds for time
200m Run
30 Wallballs*
15 Toes to Bar V-Ups *
10 Deadlifts *
6 Deadlifts (275/185#) *
* Unbroken or burpees!  1 burpee for every time you break a set!  6 burpees!!
Time – 13:33

CASH OUT
100 Sit-ups

After more than a year… PR’d my deadlift!!!  😀  My game plan was if it feels good, just keep adding weight to the bar and DON’T do the math till the end!  Too often the weight gets heavy and I psych myself out.  My plan worked!  Round 10 I lifted my old 1RM, round 11 I PR’d, and round 12 I PR’s again!  🙂  And quite honestly, I’m not sure it was a true max… but there was still a WOD to do.

Fri. Sept. 30:

A Little Ditty About Jack(ie) and Diane
Part A – 12 minute time cap
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups Ring pulls
Time – 9:31

REST 8 MINUTES

Part B – 10 minute time cap
“Diane”
21-15-9
Deadlifts  225/155
Handstand Push-ups
Time – 9:57

Pretty tired right from the start today.  Day 5, and 7pm Thursday followed by 9am Friday is tough!  As I fully intend to baby my shoulder until the comp, ring pulls was the way to go for Jackie but Diane was Rx’able.  And 3 seconds to spare!  LOL!!

Thurs. Sept. 29:

BUY IN – Snatch Medley
OTM, 15 minutes
Min 1-5 : Snatch Grip Deadlift + Hang Snatch + OH Squat + Snatch Balance (empty bar)
Min 5-10 : Snatch Grip Deadlift + Power Snatch + OH Squat (INCREASE in weight) #75
Min 10-15 : Squat Snatch (INCREASE in weight) #80

WOD – AMRAP in 9 Minutes
6 Weighted Box Step-ups 20″/16″ 35lb/25lb
8 Box Jump Overs 20″/16″
10 Weighted DB Sit-ups 35lb/25lb
12 Deadlifts 165lb/115lb
Result – 4 Rounds +25

CASH OUT
Plank Holds (1 min each side, 1 min plank)

First squat snatch… ditched the bar in front of me and almost sat on my butt.  Up to my old tricks?  Jason laughed a little but told me “your pull was great!  Then you gave up ;)”  Sweet!  Thanks!  🙂  The rest were all good.

just for the record

Ok, my CF logs are pretty behind… I keep forgetting to bring my iPad with me to Btown and phone blogging sucks :p  Totally unrelated but have-to-share kind of thought… Love the way my jeans fit 😀  I was pretty scared to even put them on after their summer living in the closet but pleasantly surprised!  That’s a first! lol

Wed. Sept. 28:   CFD

OTM for 20:00 Minutes
Odd Minutes: 5- Deadlifts #315/#225 #185 + 5 Box Jumps
Even Minutes: 15/10 Calories on the AirDyne

This one was rough.  Hardest part quite possibly was collecting myself to complete the box jumps without catastrophic result.  Oh!  and 185 got HEAVY!

Tues. Sept. 27:  CFD

Make 3 attempts at each of the following:
Max Reps: Pistol Squats on your left leg.  6-8-10 🙂
Max Reps: Pistol Squats on your right leg.  7-8-10 🙂
Max Reps: Left-arm dumbbell snatches (touch-and-go). 10(all) #25
Max Reps: Right-arm dumbbell snatches strict press (touch-and-go).   10(all)  #25
Max Reps: Strict toes-to-bars. scaled version laying on floor holding the pull-up rig and touching toes above hands x20
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps.

Well, I read this one and knew I’d be scaling all put the pistols cause I’m still trying to let my shoulder heal.  But pistols? Yes please!!  My butt still hurts (2 days later).  😀

Mon. Sept. 26: CFC

BUY IN – Thrusters
Every 2 minutes for 10 minutes:
3 Thrusters – 65 / 85 / 95 / 100 / 105
start at 60% 1RM and build to HEAVY triple

WOD
50 Wallballs (just once)
then…
6 min AMRAP
12 Thrusters 95/65
12 Bar Facing Burpees

 REST 4 MINUTES

30 Wallballs (just once)
then…
6 min AMRAP
6 Thrusters 135/85
6 Bar Facing Burpees

Result – 1+21 / 3+11  Rx

Fri. Sept. 23: CFC

“Lumberjack 20”
20 Deadlifts 165lbs
400m Run
20 KBS  35lbs
400m Run
20 Overhead Squats 75lbs (7@75, 13@55)
400m Run
20 Burpees
400m run
20 Chest to Bar Pull-ups (jumping)
400m Run
20 Box Jumps
400m Run
20 Squat Cleans 55lbs
400m Run

Time – Don’t remember?  But by the 2nd last run I was dying.  26 something I think…  Scaled like crazy for this silly shoulder thing so I was less likely to be impressed with my result from the start.

Wed. Sept. 21:  CFD

OTM for 20:00 Minutes
3 Burpees+ 4 Box Jumps 20″ + 5 Wallballs  #14
Yes all in the same minute🙂
Try to aim to get all 12 reps within 50 seconds of each minute

LOVED this one 🙂  flipped my box up to the 24″ height for the 2nd half cause things were going really well.  And jumped them ALL.

Mon. Sept. 19:  CFC

BUY IN – OTM, 10 minutes:
 Odd Minutes – 3 Deadlifts @80-85% 1RM   #205
Even Minutes – 4 High Box Jumps   24″

WOD
10 Rounds, for time

30 Double Unders (60 singles)
10 Wallballs
**Every 5 minutes sprint 200m
Time – 12:32

CASH OUT – Plank Holds
1 Minute R Side Plank
1 Minute Plank

 1 Minute L Side Plank

Deadlifts and box jumps?!?!  Is it my birthday??  Needless to say, the buy in was awesome.  As predicted, the WOD was a rough one!  Although I honestly thought it would take longer but regardless it was tough.  Another case in favor of learning double unders cause 600 singles… yeah :p

regroup. carry on.

legs-hangoverToday Amanda and I did Annie and Fran before breakfast!  Not the typical “Hero Friday” but technically it’s considered benchmark Fridays that has just happened to be all Heroes up until this point.  Since first reading the posted WODs early this morning, “Annie are you ok?” keeps playing on repeat in my mind…  After 8+ minutes of abuse, I really could care less if Annie is ok or not.  I forgot how much I hate abmat sit-ups!  Fran, however, was great!!  After more than 3 years of crossfitting I actually have a legit Fran time 🙂

Fri. Sept. 16:

Benchmark Friday @ CFC

“Annie”
 50-40-30-20-10
Double Unders (reps x2 Singles)
Sit-ups

Time – 8:50

 “Fran”
21-15-9
Thruster  #65/#95
Pull-ups
Time – 8:37 Rx!!

I know I need to put some serious effort into learning the whole Double Unders thing.  I know it, but I never seem to find time to do it!  There are always so many things I need to work on and I guess other things just take priority over whipping myself brutally.

Thurs. Sept. 15:

Benchmark Friday @ CFC

Buy In – Bench Press + Pendley Row
 Every 2:30 minutes for 10 minutes:
5 Bench Press  #95
10 Pendley Row  #55

 WOD
15 Ground to Overhead #55
400m Run
12 Ground to Overhead  #75
300m Run
9 Ground to Overhead  #95
200m Run
6 Ground to Overhead  #105
100m Run
Time – 15:40 Rx

Buy in was ok today.  The weight felt good for the bench and super-light for the rows, but we were working in partners and didn’t really have time to add to both.  The WOD was great even though I was all over the place!  There were enough people in the 7pm class that we ran out of 10lb plates!  My game plan was all neatly formulated in my head to snatch the first two rounds and switch to clean and jerk for the rest.  Also planned to start with a 10 per side, switch to a 15 and a 5 for the second group, add the tens back for the third, and replace the 10 with another 15 for the fourth.  Lots of switching, but made perfect sense!  Until the workout started and I lost my game plan somewhere during the first run.  Came back and loaded the bar uneven… regrouped and completed the round as planned.  Except for the snatch part!  I was flustered and just started cleaning.  All good… Then round 4 I over loaded the bar!  Failed my first 2 attempts before realizing it was #115 not #105!  Regrouped again and finished the WOD.  Dead… last.  LOL!  But at least I finished it 🙂

just breath… and lift!

It’s harder to put in the effort to write something when I don’t have something totally exciting to talk about.  Some random drama right now too.  I’m back on the sh*t list with my mother for not doing a good enough job of balancing my very limited “free time” between her and my girlfriend.  “This always happens when you’re with someone!  We hung out lots when you were single!”  Thanks mom.  I don’t really think the solution is I need to just be single again, so… yeah. Added pressure at work this month too cause it’s the final month of the “year” and people don’t seem to be super camera-shoppy at the moment.

Wed. Sept. 14:

BUY IN – OTM, 12 rounds:
1 Power Clean + 1 Front Squat + 1 Squat Clean
**Increase weight each successful round
55-65-75-85(2)-95(3)-105(3)-115(2)

WOD – Wednesday Chipper:

10 Rounds for time:
40 Dumbbell Thrusters  #20
40 KB Swings  #35
30 Pull-ups
30 Weighted Box Step-ups  #20
20 Ring Dips
20 DB Squat Cleans  #20

Time – 12:30

Loved the buy in 🙂  The WOD was good too although it did involve random scaling for the ring dips and some of the pull-ups.

Tues. Sept. 13:

AMRAP 20:00 Minutes:
In Teams of 3-4, Relay Style:
20/15 Calorie Bike
15- Pushups
100′ Farmers Walk (70/53)

5 Rounds.  Airdyne makes push-ups way harder than they should be :p

Mon. Sept. 12:

3 Rounds for Time:
40- Air Squats
20- Hang Power Cleans #115/#75  #65
Rest 3:00 Minutes
2 Rounds for Time
5 –Rope Climbs
100 Foot HS Walk bear crawl
1 Min L Sit (accumulate if necessary) bar hang

Scaled the seconf part of this to death.  My hip was back to its old trips and my first rope climb was detrimental.  Ah well, can’t be superhuman all the time.


Sunday Amanda and I went to Open Gym at CFC.  Jason runs an insane 2 hour class which we’ve yet to attempt, but cause there are 2 gyms really the other side is available for working on your own or playing with the barbell club crew.  It’s been a good chance to work on stuff for the comp we are doing together in a month and get some pointers on lifts 🙂  3 years I’ve kinda struggled with the snatch and this past Sunday I got a few tips that really made sense!  First… it’s not a deadlift.  Ditch the stripper pose and lower your BUTT!!  Second, after you jump and open your hips… pretend your arms are full of groceries and you need to close the car door… with your butt.  :p

 snatchfix

Last week’s Hero WOD Friday wasn’t as awesome for me as the previous ones.  Quite probably one of my favourite days of the week, however this week I didn’t live up to my typical expectations of myself.  I’m trying to not beat myself up for it too much though considering I took the smarter route by scaling stuff cause my shoulder is still pretty unhappy with me after last Friday.  Why can’t we all be indestructible??  Anyways, I need to be smart in this respect for once in my life.  In just over a month my girl and I have our first comp together 🙂

Fri. Sept. 9:

BUY IN – Warm up:
Part A – 3 Rounds
30 sec. Skipping
10 per leg Spiderman Stretch
5 Scapula Pull-ups / 2nd round 5 Strict Pull-ups / 3rd Round 5 Kipping Pull-ups
Part B – Empty bar
100m Jog
10 Good Mornings
100m Jog
10 Back Squats
100m Jog
10 Elbow Rotations
100m Run
10 Strict Press
100m Run
10 Front Squats
100m Run

10 Stiff-legged Deadlifts

Holbrook”

10 Rounds for time:
5 Thrusters  #65
10 Pull-ups  scaled
100m Sprint
Rest 1 minute

Time – 23:45

Only part of this I did Rx today was the sprint.  I HOOFED it!  🙂  The scaling option Coach suggested for the pull-ups involved a barbell on the rack, high enough that arms were fully extended sitting on your butt… then grab the bar an pull straight up with feet still on the floor.  Challenging, but my shoulder was down for that 🙂  Rx for the thrusters was 80lbs too, which I don’t think I’ve ever done before but would like to have at least tried.  Oh well… next time 😉  There will be a next time.  I liked this WOD and really want to give it another shot when my shoulder is happy again.

image

Love. Ok, all the ones in the photo have bacon, but only half did. And we crushed them all… Sounds pretty ridiculous except that skewers happened at lunch time, then we finished them off for dinner. And I still fell way short of my calories goal for the day. My chick eats twice what I do, yet I’m the one who struggles to get my giant quads into my shorts. It’s bull shit. Anyways… Skewers were so good!!

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