one day it'll all make sense.

Posts tagged ‘deadlift’

sleep, eat, WOD, repeat

Game plan update – I’m still working to figure out what needs to be done and how to make it happen.  Pretty sure the minute Jen said I need to eat more my stomach was right on board.  I’ve been hungrier than ever since lol!  I may need to raise chickens somewhere cause I’m eating like double what I used to.  One success so far, I haven’t even looked at a Quest bar since Friday.  Peanut butter is a work in progress, but I’ll get there.  I decided that’s the lesser of 3 evils and I have a partner in crime when it comes to peanut butter from the jar with a spoon…

Wed. Aug. 10:

With a running clock, every minute perform 1 lift and add 10lbs.
Start with an empty barbell and Snatch for as long as possible.
Once you cannot snatch the weight, Clean for as long as possible.
 Once you cannot clean the weight, Deadlift for as long as possible.
Max weights – 85 / 110 / 245

Just mentioned to Amanda Monday night that I feel like I haven’t seen the snatch in a workout for ever!  Today felt good.  I loved the format of this workout and even though I kinda had hopes to PR something, it wasn’t happening today but at least I came very close.  Matched my current snatch 1RM and fell 5lbs shy of my deadlift 1RM.  The dead was almost 30 minutes in, so all good.  First attempt at 245 I could swear the plates were glued to the ground!  Shot Dave a WTF?!?! look, he responded “CHALK!!”, so I chalked up and lifted the bar.  It wasn’t pretty, certainly wasn’t fast, but I got it up.

Tues. Aug. 9:

Morning WOD with my girl at CFC 🙂

Buy in – 3 round:
 8 back squats  #125
5 front squats
   #105
 10 jumping lunges (per leg)

WOD – for time:
400m Run
30- KBS #16kg
 30- Sit-ups
300m Run
 30- KBS
30 Sit-ups
200m Run
 30- KBS
30- Sit-ups
 100m Run
30- KBS
30- Sit-ups
 Time – 15:25

When I first read this one I wasn’t super-pumped, but I totally liked it!  Third day of testing Jen’s “timing” methods and the squats felt really good.  Maybe the sweet potato helped?  Not out of bed early enough for the full 2 hours pre-WOD, but I guess by the time we warmed up and actually started lifting it wasn’t too far off.  The WOD was a sweat fest 🙂  Kept all of the KBS unbroken except for the last round which I had to split to 15/15 cause my hands were slipping.  Also getting into the habit of American (overhead) swings where I always used to only go to eye-level.  My shoulder was angry the first few times but seems to be getting over it.

Mon. Aug. 8:

AMRAP 14:00 Minutes
7- Muscle Ups  (transitions)
50- Wallballs 20/14
100- Double Unders  (200 singles)

Result – 2 rounds + 25 wallballs (finished 3rd round after time expired)

15.3 flashback??  Except the scaled version eliminated the muscle ups all together and left me pretty wrecked for like 2 days.  So… 150 wallballs was enough today and skipped the “balls to the wall” effort level the Open brings out 😉

Sat. Aug. 6:

CFC Partner WOD – for time:   
400m Run
21-15-9
Wallballs
Burpees
300m Run
 21-15-9
KB Swings
 Goblet Squats

 200m Run
21-15-9
Lunges (per leg)
 Push-ups
100m Run

**Both work at same time.  Ex. partner A does 21 wallballs while partner B does 21 burpees, then switch.  When both have completed 21’s, both move on to 15’s, etc.
Time – 25:40

Pushed Amanda a bit with this one 🙂  No scheduled rest and when your partner is a speed demon through pretty much every movement there really is NO rest :p  What goes around comes around, I know.  One day she’ll return the favour.

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just be :)

Once a week seems to be my max for blogging right now.  It’s not a bad thing at all cause there’s just so much fun stuff happening that I don’t have a ton of extra time.  Amanda and I have gotten to the point a few times now where we’ve made do-nothing dates!  I mean, we have lots of do stuff dates too, but some days planning an evening to just sit on the couch is so appreciated.  A sign of a busy life, or a sign of getting old?  Nah :p lol!

Sat. July 30:

Island Unplugged Festival – Pelee Island 🙂  Rode the ferry, explored the island, checked out our 5th of 6 concerts in 2016, slept on the ferry ride back, and slept in a Tim Horton’s parking lot.  <– don’t judge!  It was 1:30am and no time to attempt a 3 hour drive home.  And kinda fun lol!  5 concerts done, and every single one of them has been a whole new adventure.  This was no different!  Best way to describe it would be “it felt like we were crashing some ones family BBQ”.  Totally cool way to check out some good music and people watch 🙂  We food-prepped the hell out of this and were pretty well supplied for the adventure.  So well prepared with water we could have survived on the island for another 2 days, but better than not enough!  Still… cooler food can only take you so far.  The concert had a few food tents – fish and chips, grilled cheese, pie, or pulled pork.  Yup, a whole table devoted to each!  Who comes up with a grilled cheese table?  Pulled pork was the winner.

AK pelee

Mon. Aug. 1:

Buy In – 
Work up to heavy 1-3 reps Deadlift
#205
Work up to heavy 1-3 reps Back Squat
#155

Partner WOD – “The hundreds” (ish), for time:
150 calorie Row
(25 cal each, x2)
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wallballs

Done in a team of 3.  Amanda and I did everything after the row as synchronized as possible, similar to the Team Throwdown.
Time – 24:48

Pretty happy with our time!  This was done as an AMRAP in the comp and the wallballs were deadlifts.  We got through an extra 25 cals today and there’s never an expectation of recreating the same level of intensity on a regular day that comes out in a comp!  The burpee box jump overs didn’t disappoint.  They hurt for all.

Tues. Aug. 2:

For Time:
10- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
8- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
6- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
4- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
2- Bench Press #185/#115  #95

Ok, maybe should have gone heavier from the start.  The GHD however… ouch.  No idea what my time was on this one, but GHD sit-ups make my head really fuzzy so finishing was my main focus.  Almost didn’t make it to work later cause I still felt pretty shaky and nauseous but an hour and a half nap on my couch helped.

Wed. Aug. 3:

2 Rounds for Time:
50- Wallballs 20lbs/14lbs
40- Box Jumps
30- Deadlifts #155/#105  #85
20- Calorie Row
15- Front Squats #155/105  #85
10- Shoulder to Overhead #155/#105  #85

Time – 24:18

Worked out with Amanda again this morning 🙂  Always a nice surprise to get a text on my way home from work asking if she can come over.  ❤  Anyways… nasty WOD!  My legs!!!  I anticipated the shoulder to overhead being the major suck factor here, but the front squats were actually pretty horrible!  Wallballs – legs.  Box Jumps – legs.  Deadlifts – legs.  Row – legs.  Front Squats?  Seriously?  lol!!  Round 2 I could have cried like a baby a few times, but my girl was there so I toughed it out :-p  Even squeezed in just under the 25 minute time cap!  After the WOD, we box jumped.  Cause that’s the logical thing to do 😉  Although I didn’t eat it once! (for once!)

24" baby!

24″ baby!

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?

throw’n down

It would probably be a shorter conversation today if you were to ask me “what doesn’t hurt?”  Yesterday was the team Showdown Throwdown at CF Division and my team Shrug Life killed it 🙂  Well… we didn’t win, but had so much fun and did really quite well.  Tied for 2nd place in the last workout too!

Shrug Life

Shrug Life

WOD # 1 – Thruster Ladder

2:00 for each athlete to work as far up the ladder as possible:

Complete 2 thrusters at each weight

55-65-70-75-80-85-90-95-100-105

WOD # 2 – The Girls

18:00 time cap, 1 athlete working at a time:

males – 30 snatches

females – 30 clean & jerks

remaining time – max reps unbroken wallballs

Score – 325 (205 wallballs)

team throwdown4

WOD # 3 – Bambi

7:00 time cap, 1 athlete working at a time:

males – 20 calories Airdyne

females – 15 calories Airdyne

Once first athlete completes calories on airdyne, move on to sled pull relay.  Trade off on sled pulls with second athlete once airdyne is complete, and third/fourth until 7 minutes is complete.

Score – 180 <- don’t know what that means… but I think we came 6th in this one 🙂

team throwdown2

WOD # 4 – The Hundreds

20:00 AMRAP:

100 calorie row – 25 cal per athlete

100 synchronized kettlebell swings #35

100 synchronized burpee-box-jump-overs

100 synchronized deadlifts #105

Score – 425 reps  <- ONLY team in first 2 heats to get back to the row!!

team throwdown

In terms of personal performance, not too often I say this after a comp, but I was really pretty happy with how I did 🙂  Had hoped to get a little farther on the thruster ladder, but decided I was ok with being average there.  Made up for it in the other WODs too!  Got through my 30 clean & jerks in 2 smooth sets of 10 and an 8+2 (not perfectly touch’n’go, but close).  Also killed the row and deadlifts in the last WOD.  Like, kept my split about 1500 cal/hour 🙂 and crushed 2 sets of 25 reps unbroken deads.  The burpee-box-jump-overs kicked my butt HARD.  Ryan and I kept the synchro thing going really well!  I suggested before the WOD started that we were never going to win this dance if we both tried to lead… “You lead!  I’ll just pick up your rythym!” 🙂  It worked great, except his pace was more than I could handle in the burpee bit :p  I cut our sets shorter than planned when I was struggling to get myself up on the box haha!!  Strategy worked none the less.  Tied for 2nd in the workout felt pretty great!  Would love to do another comp with this crew 🙂

Another note from yesterday… I need to plan the fueling portion better.  Got home later Friday night after our final playoff ball hockey game in Hamilton, which yes we lost and yes I was one penalty away from getting kicked out of, and didn’t take the time to figure out a food plan for Saturday.  By the time I got home from the comp after 4pm, I’d eaten some watermelon, 2 aussie bites… I think a few blueberries… yeah.  Fail.  Went out for dinner cause I was totally lacking the desire to cook anything and had the most delicious burger complete with bacon, although anything probably would have been the most delicious thing at that point.  At least I drank lots of water I suppose 🙂  and today has been better on the planning front.  Ball hockey happening again tonight, so we’ll see what my legs think about that!

feels like a dream

image

Yesterday was my birthday and I’m still waiting to wake up and realize it was all just a dream 🙂  Such an amazing day!  Got to wake up beside my beautiful girl, had to work but that’s typical, then walked out to my car after to find my wonderful girlfriend standing by my car holding a rose!  I had been expecting to jump in my car to head to Burlington to hang out there!  What an awesome surprise 🙂  reservations for dinner at the Keg complete with a birthday “cake” made of watermelon and berries followed by a little jam session with my rockstar.  I’ve wanted to play together for quite a while, so when Amanda mentioned that she brought along her guitar so we could play I was pretty excited!  Cept it wasn’t her guitar.  I now have my very own!!!  Once the level of completely shocked settled down enough for my brain to actually function, we played together for a while and I actually kept up!  Such an amazing feeling 🙂  So does my dream comment make perfect sense?  Best birthday most probably ever… still can’t stop smiling 😀

(more…)

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!

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.

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