one day it'll all make sense.

Posts tagged ‘cleans’

whatever works

Sometimes I get a strange look when the answer to the question “So, what are you doing tonight?” is along the lines of “Like, after 9:30?  Sleeping!”.  Maybe I should follow this with the question “So, what were YOU doing at 5:00 this morning?”  Put things in perspective a little.  No, I’m not an 80-year-old, my life just exists in a different time zone than the majority of the population.  Today looks like this:

5:00am Out of bed.  Coffee, food prep and puppy cuddle time.  The intention was 5:30, but I’m preprogrammed.

7:00am Hike with Yuko.  5.5km of beautiful rolling hills with the wonder-pup.

9:30am Crossfit. 

Teams of 2:
Row 1000 meters
80 Box Jumps
60 Kettlebell Swings
40 Hang Cleans   #85/#75
40 Toes to Bar
60 Burpees
80 Shoulder to Overhead   #75/#65
Time – 30:00+ (I think!)

Today was a sweaty mess.  Like, the kind of day where despite the polar-dip-style shower after, I still sweat profusely for the next hour.  Started too heavy on both the barbell movements and made the team decision to shave weight off.

11:00am Work.  No comment.  It pays for everything else.

6:00pm Ball Hockey.  Fully expect this to be another total sweat-fest.  Especially knowing we will be short players tonight and it’s 4,000 degrees outside.

9:00pm (ish) Home.  My days can be marathons, so YES.  I will likely be in bed before 10:00pm, but that works just fine for me 🙂

Advertisements

purely WODing

imagesCA7RZ6MN

I failed to celebrate a few posts ago now… This is #304. 🙂 That’s a LOT of my randomness released out into the blogging world.  Sadly enough, I still complain about some of the same stuff.  But I’ve also come a long way baby! 🙂 With the help of my CFD family, I’ve found a place where I truly feel I belong. I’ve learned so much about myself – not all of which has been good discovery.  I’ve become stronger mentally, and WAY stronger physically. I’ve set some fears aside and found confidence I never could have imagined possible. Happy 304 🙂  #boxlove

This is a looooong one.  Sorry!  The longer I put off pressing “publish”, the longer it gets!  With every day that passes I have another WOD to add to the list.  Reality.  Deal with it.

Tues. Oct. 28:

30-20-10: Squat Cleans (#135/#95) #65
15-10-5: Strict Handstand Pushup seated strict press #45

Time – 10:34 (I think?)

Ok, this WOD doesn’t sound epicly terrible on paper.  I mean, I knew the handstand push-ups would be something I’d scale.  Also knew I wouldn’t be going Rx for 60 squat cleans.  But didn’t anticipate the reaction of the 6am class!  Smarti even called me as I was on my way to the box with a warning of “holy SH*T this one is awful!!”.  I just laughed and thanked her for the warning to not go to heavy.  When aren’t they at least a little awful?  Isn’t that a little bit the point?  But when I got to the box and another 6am’er blocked my path in and said “just turn around and get back in your car!  Dave hasn’t seen you yet, you still have a chance!”  I took it a bit more seriously.  End of the day, the extra warning could be the reason I think I over-scaled.  Like, don’t think my strict presses should have all been unbroken sets.  While I won’t at all say this was a piece of cake, I didn’t hate it.  And finished faster than I should have.  All good though.  Gave me some time post WOD to work on some handstand holds and kipping handstand push-ups.  <— like, I actually got 1 (maybe 2) reps where I got some air between my head and the abmat!  Haha!!  I’ll take it!  It’s all about progress, right?

————————————————————————————————

burpees now

Mon. Oct. 27:

AMRAP 15 Minutes:
10- Toes to Bar
15- Burpees
40- Double-Unders

Result – 5 rounds

I’ve pretty much come to the conclusion that Mondays just aren’t my best day of the week.  Last night, I read this WOD and got kind of excited 🙂  A chance for some toes to bar (love).  Some burpees (not love, but generally not hate) and a good chunk of double unders practice.  Then Monday happened.  Actually, I’ll be more specific… it was 6:00am so Monday can’t really take all the blame since such a minimal amount of it have even happened yet.  I’m going to change my statement to Monday WODs just aren’t my best – as a result of the Saturday and Sunday that lead up to them.  Party animal?  Nooooo.  Saturday at work was busy (in Cambridge too!) and felt even busier when a staff member had to leave for a family emergency.  Just myself and one sales person.  ALL day.  And I brought minimal food cause my fridge was almost empty.  Plus zero water.  Fail.  Then Sunday I crammed 3 days worth of stuff into 1 afternoon.  Again, minimal food and little water.  Could explain how crazy dizzy and brutally sluggish I was for the 6am metcon.  I’ll try to not make that mistake again.  Like, ever.

————————————————————————————————

Fri. Oct. 24:

Part 1. Front Squats: 10-8-6-4-2
Part 2. 2 Rounds of:
200m Front Rack Kettlebell Carry (53/35)
50 AbMat Sit-ups

Result – Part 1 :   #85-95-115-125-130

Got into a group of 3 for the front squats today with 2 of my fav. WOD buddies 🙂  We discussed things and decided to start at #85 and baby step things up to et through all 30 squats.  During the 8’s, Coach Sharon caught on to our “safe” approach and charged over to our rack on a mission.  “You 3 are all the same!  You don’t know what it feels like to FAIL cause you choose your loading carefully enough to know you can succeed!  Not today!!”  she said.  As I was pulling a #5 off the bar to replace with a #10, “Add the #10.  AND the #5.”  Gulp!  But there’s no arguing Coach Sharon, although I never would anyway.  I trust her and Dave more than I trust myself.  While the jump from #95 to #115 was a big one, it was doable.  The next jump up to #125 was a bit of a shock and while I didn’t fail and drop the bar, I got too deep in my squat on rep 3 and panicked a little resulting in a 4th rep that was borderline not deep enough.  It was just the push we needed 🙂  Thanks Coach Sharon!

————————————————————————————————

Thurs. Oct. 23:

“Death by Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95   #85
Continue as far as possible. If unable to complete a set, start over with 1 rep until total time is called.

The “death by ____” WODs are so deceiving.  1st minute = little effort + LOTS of rest.  By round 7 my effort was taking up pretty much the WHOLE minute :-p.  Made it to round 9 before starting over at 1.  Although I had hoped to at least make it to 10, I had also loaded my bar up with #75 until I turned around and saw my girl SP had #85.  Competitive?  Me?  Ya, guilty.  But it’s all good 🙂  We give each other that little extra push to be awesome.  #bebetter

————————————————————————————————

DSC01079

Mon. Oct. 20:

Tonight I’m on my way to a Tues-Wed GM conference in Markham. It’s at a pretty cool facility where everything we could possibly need for the 2 days is all there. Hotel, amazing buffet style restaurant that actually has lots of options I can eat, conference halls, a bar/games room for evening “team-building” 😉 BUT… it also means no CFD Tues-Wed. Don’t you worry… it also gives me personal justification for the fact that I worked out Fri-Mon. 😉 Today was a dose of Fight Gone Bad. Yes, my crying WOD. No tears this time!! Also no PR 😦 Maybe tears=PR? haha!

“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)   #10
1:00 Sumo Deadlift High Pulls (75/55)   #35
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)   #45
1:00 Rowing for Calories
1:00 Rest

Result – 301

Ok, so I scaled this one.  But Sunday when we did one of Coach Dave’s “treats” post-WOD which included a pile of wallballs, I learned catching the ball had my ribs screaming at me.  So I went a bit lighter and just kept moving!

———————————————————————————————–

 Sun. Oct. 19:

0:00- 20:00 Minutes: Work up to a HEAVY Double Snatch   #65

20:00 Minutes- 22:00 Minutes: REST

22:00 Minutes- 32: 00 Minutes AMRAP in 10 Minutes, Teams of 2:

20- Snatches #115/#85   #35

20- Snatches #125/#95   #40

20- Snatches #135/#105 #45

20- Snatches #145/#115 #55

20- Snatches #155/#125 #65

MAX REPS- Snatches #175/#135 #65 x 3

Amazing what happens when you add the time element to a movement.  The first 20 minutes of working up to a HEAVY double snatch were pathetic.  My brain just wouldn’t connect to the movement.  It was ugly.  Then when we got to part 2 and the 3, 2, 1 GO!  Suddenly everything clicked.  Don’t get me wrong, they were super light, but suddenly I was able to move the bar quickly and properly.  I paired up with a newer athlete cause my ribs were still not 100% so I figured it was a good opportunity to go lighter and just focus on form and my plan worked out perfectly 🙂  Unfortunate we weren’t able to move through the first 5×20 of the AMRAP quicker to get more time for the MAX REPS round, but it’s all good 🙂  Next time.

 

 

Tag Cloud

Thriving Keto

Getting back to basics. Our bodies were designed to run on FAT, not SUGAR.

Why'd Multiple Sclerosis pick me

My Life with Multiple SCLEROSIS

MSnubutterflies

My walk........living with MS

Multiple Sclerosis And Beyond

Bill Walker: msandbeyond@gmail.com

How I live with MS

This is how I live with Multiple Sclerosis

Accessibility Matters

Carpe Diem - Veni Vidi Vici

petra8paleo

Biohacking Autoimmune ~Biohacking Peak Experience

Nick Momrik's CrossFit Training

Experiences with the Sport of Fitness

Mountain Maven

My outdoor adventures in the Last Frontier

sassyfitlatina.wordpress.com/

Sassiness is a lifestyle.

Imperfect Reason

Perfect nonsense from an unreasonable world

Lady with MS

A record of life with Multiple Sclerosis

Whole Living

Embracing MS with God, greens and garland pose

makeitgreenbabe

life, issues, pursuit of happines, my stories

I am a Girl and I lift HEAVY!

My weightlifting diary