one day it'll all make sense.

Posts tagged ‘double under’

back in business

Happy leprechaun day!  Ahh… St. Patrick’s.  The only day where I’ve ever seen the 5am class kicked back on the couch post-WOD drinking a beer.  No joke!  Any-who… I’m back in business.  In terms of fitnessy-type stuff anyway.  My spotty blog diligence may continue for a little while as I’m still adapting to parenting and waking up in the middle of the night for groggy puppy relief.  For us both!  Most nights I get this dopey “do I have to?” look from Yuko.  Trust me buddy, I don’t want to either!  Seems to be working to prevent any crying/barking/accidents though…

This morning’s WOD was the first since Friday where I’ve actually felt fully functional again.  Good thing!  Cause let’s be honest here… thrusters are just a sneaky way to get those with an aversion to wallballs to perform essentially the same movement, only heavier.  But today things felt great again 🙂

Tues. Mar. 17:

Teams of 3 AMRAP 25 Minutes:
3K Row
100- Dumbbell Snatches- HEAVY   #30
30- Thrusters #75/#55
30- Thrusters 395/#65
30- Thrusters #115/#80  #75 x15
30- Thrusters #135/#95
30- Thrusters #155/#105
Max Thrusters #185/#135 in Time Remaining

So, we didn’t get as far into the thrusters as planned, however still a fun WOD 🙂  Running buddy was part of my team and had wanted to get to the #105’s!  Say what?!  Not even sure I can do ONE #105 thruster??  That’s something to try in the near future…  However, I kind of really like Dumbell Snatches.  Just do.  I grabbed the #25 but Coach Dave gave me the Coach Dave disapproving look and pointed to the #30.  Yes sir!  Glad I took the push, cause it felt great.  Post WOD Sam and I got through the little accessory work for a little pact we’ve made to attempt 3 rounds of 15 GHD sit-ups 2-3 times per week.

Sun. Mar. 15:

Well, if Tuesday was awesomeness… Sunday was a hot mess.  I walked into the box praying there would be no wallballs.  Turns out anything was going to be rough.  My legs were still pretty wrecked.  Warm-up was 3x 4:00 on the rower and even that had me wanting to just cry.  A smart person would have taped out and crashed on a roller for a little mobility work.

AMRAP, 6 minutes:  “Cindy”
3 5 pull-ups
6 10 push-ups
9 15 squats

–RUN 800m–

AMRAP, 6 minutes: “Cindy”
3 5 pull-ups  ring pulls
6 10 push-ups
9 15 squats

The first AMRAP I survived somehow.  Shocking, considering my very first air squat I wasn’t sure I was going to stand up out of.  Then the run was cold and super windy and I grumbled to myself the whole time that “forget it!  I’m done!  I’ll just finish the run, then the couch is MINE!”  Got back inside, sulked in the washroom for a minute, then finished the WOD.  I may not be smart sometimes.  I might be a big baby at others.  But I’m NO quitter.

Now the EXCITING part!!

Crossfit Open WOD 15.3 – AMRAP, 14 minutes:

– 50 wallballs #10

– 200 single unders (not sure that’s even a thing??)

Result – 770 reps

cfopen 153

15.3 offered a scaled version that gave me a chance to use my inability to perform double unders to my advantage!  I’m pretty rock solid on singles after all the WODs I’ve opted for the DU scaling option of 3x the rep count in singles.  So 200 singles, bring it on!  😀  That’s not to say 15.3 wasn’t a kick in the BUTT.  I headed to the box Friday morning as per my usual routine and slid into the first heat to perform this bad boy.  I had laid out a game plan for myself in terms of breaking down the wallballs into sets of 15, 15, 10, 10 and try to keep the skipping unbroken.  First round – plans out the window.  The wallballs felt amazing, so I got a little cocky and did 30 unbroken before taking a break, then 10 & 10.  The first 200 single unders I got caught not paying attention and when the athlete next to me tripped, I tripped as well.  Got it together and completed the set.  Then came the second round of wallballs and with it I realized I was an idiot (for the 30 early on) but regrouped quickly and broke up the reps into smaller sets.  Second round of singles, unbroken baby 🙂  At the end of the day, I finished with a total of 770 reps.  1 whole rep ahead of one of my idols too!  I was pretty ok with that result on Friday, but as the weekend progressed and I watched more and more people perform the WOD I came to the conclusion that I was actually really kinda proud of myself.  When Coach Sharon had said “You KILLED it!” I had thought she was just being nice.  Lol!  And after 2 days of recovery, I could almost walk normally again.

cfopen 153 2


part of me


I might actually get a second post in later today.  Or it could happen tomorrow as well.  I have a lot of stuff I’m trying to sort thru in my mind that writing usually helps with.  I’ve gone back and forth a little on my chat session with AM from last week.  In many ways, I really do like learning more about what MS does but some parts are hard to acknowledge and even harder to accept.  I guess it’s just sinking in heavier and becoming more REAL.  This week has been about trying to find a way in my mind to deal with it all.

This post is a hot mess.  I’m well behind on my fitness logging, but it is what it is.  AND… as of this morning, despite the ridiculous snow we got over night… I’m 5km away from my goal!  Trudged thru the mid-thigh deep snow to my car, kicked enough out of the way to open my door, got a car’s length back from my parking space, and got stuck.  Good times!  Since I knew the WOD was cancelled, it meant there was less of a rush to pick up my running buddy.  And lucky for me the maintenance guys were nice enough to come help me dig the rest of the way out!  LOL what a morning!  Needless to say, when we arrived at the track around 6:30am there were very few cars in the parking lot and even fewer bodies on the track.  Still a great run 🙂  95km down, 5km to go.  And 3 sleeps till Dominican.

Mon. Feb. 2:

5km run (6:30am ish)


^^^ Not entirely sad about the 7:30 WOD being cancelled.  81 burpee-box-jump-overs?  😮

Sun. Feb. 1:

5km run (7:30am)

CFD – Yoga

Sat. Jan. 31:

AMRAP, 20 Minutes:
20- Pull-ups  ring pulls
20- Burpees 
20- Squat Cleans   55/65/75/85/95
**add weight to cleans each round

Result – 4 full rounds + 6 squat cleans

Partners in crime with my running buddy once again 🙂  We’re both competitive enough for that extra little push, but not to the extreme where it’s no longer safe or fun.  What, what?!?  #95 squat cleans??!!  That’s right! 😀

Fri. Jan. 30:

5km run (6am)

3 Rounds of:
500 Meter Row/Sally
12- Kettlebell/DB Thrusters #95/#65  #20 DB
21- Toes to Bar  <<– yucky!

Time – 15:22 (I think!)

During the first row I’m pretty sure my legs moaned at me for the pre-WOD run.  Went pretty light with the DB thrusters, but my goal was control on these.  My left shoulder likes to get all crazy when using free weights for overhead shtuff.  Still got a good workout!!  My armpits were sore for a few days haha

Thurs. Jan. 29:

Part 1. Front Squat: Build to a 10-Rep Heavy  #105
Part 2.  On The 2:00 x 5 Sets:
10- Calorie Row 
5- Front Squats #135/#95   #75
AMRAP Double-Unders in Time Remaining

Score was to be # of DU.  I did get some, but no clue how many!

5km run (3:30pm)

Wed. Jan. 28: 

5km run (6am)


Tues. Jan. 27:

“Amanda” 9-7-5:
Muscle-Up   transitions
Squat Snatch #135/#95   #55

Went in to this one with a plan in my head to use #65 for the WOD.  During the warm-up, modified that plan to #55.  Still landed on my BUTT for the very first rep after the 3, 2, 1 – GO!  For most likely the first time, I didn’t let it phase me.  Stepped back up to the bar and finished the WOD without incident.  That’s my victory for the day.  Or maybe even the week!

Mon. Jan. 26: 

5km run (6am)

7 Rounds:
10- Push Jerks #95/#65
10- Kettlebell Swings 70lbs/53lbs   #35
100 Meter Shuttle Sprint 
Rest 1:00 Between Rounds

With the snow and ice outside, the shuttle run was to the end of the box (inside) and back.  Twice.  When I arrived, I took one look at Coach and declared “This kid will NOT be sprinting.  Just so we are clear.”  lol  But you know I did for the last round…

A fresh perspective

Let me backtrack for a second… Last Friday a group of CFD peeps went out for breakfast after the Friday WOD. Fun times! Kinda funny too cause they restaurant offered us a good-sized wrap around booth, but didn’t expect us to keep filtering in to the tune of 12 people. It was cozy! Like, tuck your elbows in and eat like a T-Rex kind of deal. Haha!  There IS a point to this story, I promise 😉 I was sardined in between KT and AM and somehow the conversation of school and “what are you doing for your thesis?” Came up. Yes, school. I live in a city with 2 major universities.  A huge percentage of my crossfit buds are a good 10 years younger than me, but everyone gets along very well regardless. So… AM answered the question. The positive effect resistance training can provide for Multiple Sclerosis. That’s not a direct quote, but you get the idea. Anyways, I sat there stunned for a moment… Then half stuttered “seriously??”  I think I got a “would I lie?” look and conversation continued. Anyways, we got to talking a little later and I shared the connection. AM was shocked!  Said she had NO idea and never would have guessed. 🙂 In my books, that’s a win! I’m doing something right!  But what an incredible opportunity this presented. I was more than willing to share my story, especially if it was of any use to AM’s school work, and I figured I could learn a little as well.

Fast forward to today – we arranged to grab a coffee after the WOD and chat. I’m trying not to ramble excessively but I find this kind of stuff fascinating!  Since learning about me, AM has been watching me more closely. How I lift, whip myself with the rope, ya know… just function. “I hope that’s not creepy!” She mentioned after telling me that.  Haha!  The thing is, I’m coming up to 10 years since diagnosis this March. I’ve quite literally “grown up” (22-32 is still growing up. You never stop…) with this disease. To hear someone acknowledge things that I do or things that I struggle with as being traits of my disease can be very interesting.  “Your struggles with double unders make perfect sense.  You will get there, just need to realize it could take you a while.”  She mentioned.  The next question I didn’t expect. “Do you also have trouble with the snatch? That’s another highly technical one.” Umm… unless you’re new here, you KNOW that’s the case!  Don’t get me wrong, I’m not going to change my self-competitive ways and start leaning on this as an excuse for my struggles. But I am going to try to not beat myself up over what I’ve considered failures in the past.  I need to accept that it could take longer to pick up on certain things, but that doesn’t mean all hope is lost.


We got in to lots of other really interesting stuff, but I’ll change gears for now. I have a few little experiments to do which I will share at a later date.  I truly DO believe in the benefits of physical activity. One of the many big wins in my books – I’m a week away from the heading to the Dominican with my mom again. When we went 2 years ago, second day of the trip I was running and just fell. I used to do that a LOT. Now two years later, my balance and coordination are soooo much better!  I mean, I’ve now completed more than 300 laps around the track without even a slight stumble.  Hopefully the day will come where modern medicine offers more support towards educating their patients on the powers of fitness and nutrition rather than just focusing on writing a prescription.


run along

From my blog readings I’ve enjoyed experiencing all of the different perspectives people take to the start of a new year.  Most of you have opted to map out a solid set of goals for yourself to work on in 2015.  Got me thinking… What are MY goals for the year?  Do I even want to paint things with such a wide brush?  I mean, a year is a long time!  So for now, I’m going to focus on smaller goals and see where that takes me.  I mean, it wasn’t even a goal of mine, but my blogging dedication has returned at the moment 🙂  That feels good cause there’s a whole world of random sh*t going on in my head at any given time which just needs to be shared sometimes.  I can ramble here.  No one looks at me funny.

Anyway, I read something today about setting realistic goals and adjusting your training to be successful.  I’ve been crossfitting for a year and a half.  Don’t get me wrong, I LOVE it.  Love lifting heavy.  Love chasing PR’s.  Love the community environment most of all!  But for today, and really the next month, my goals will shift from a performance focus to one geared towards the aesthetic side of things.  At least until after my trip…  I completely had to come to terms with the fact that I may not be able to lift as heavy, but it won’t be forever…

Wed. Jan. 14:

7:00am 5km run

Although my running buddies bailed on me again today, still had a great run 🙂  Running with someone is a great way to make the distance pass quickly, but running alone is by far my fav. time to think!

runnerAin’t that the truth!  But most of the ones I create in my head are just too weird to share 😉
Tues. Jan. 13:

6:30am 2.5km run, followed by 7:30am WOD –

Teams of 2 AMRAP 20 Minutes:
10 Push Presses (115/80) #65
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Result – 16 rounds +20 reps

Yes, I’m addicted.  Even if it’s just a short one, I really like my pre-WOD run.  I AMRAP better after the trot around the track, I swear!  And if it’s all just in my head, so be it.  If nothing else, Tuesday’s visit to the rec. centre may become routine just cause the Laurier girls’ hockey team practices there while I run :-p

Mon. Jan. 12:

6:00am 5km run, followed by 7:30am WOD –

At the 0:00…
AMRAP 5 Minutes:
5- Squat Cleans #155/#105  #65
5- Bar Muscle-Ups  MU transitions
5- Box Jumps (40/30)   #24
At the 5:00…
5 Minutes to Establish a Max Effort:
Clean + Hang Squat Clean + Front Squat + Jerk  #90
At the 10:00…
18 – 12 – 6 Reps:
Deadlift #275/#185   #145
Strict Handstand Pushup  30sec handstand hold

Time – 15:18

Yes, my squat cleans were sandbaggin it a little in terms of weight, but my legs were still feeling all of Sunday’s wallballs.  I made up for it in part 2 though, first attempt @ 90lbs I failed the hang squat clean but I got my sh*t together and completed the set 😀  Very little time between parts today so when the 10 minute mark came, I just slapped some plates on the bar and started dead lifting.  Initially I thought I was loading things a bit light, but 18 reps was hard!  Wasn’t till after that I added things up… I’m ok with 36 reps @ 145lbs.

Sun. Jan. 11:

Every 5:00 Minutes for as long as possible, perform:
35- Wallballs 20lbs/14lbs
10- Double Unders
6- Muscle Ups  MU transitions

Survived 3 rounds.  Up waaaaay past my bed time Saturday night and I felt it for sure!  First round of wallballs were a borderline-pass-out situation, but I got it together.  Enough to keep moving anyways.  Got in my 10 DU each round too 🙂  not unbroken, but it’s progress.

Go Canada!


Way to go CANADA!!  World Juniors GOLD medal 🙂  A few days behind at this point, but it still counts!

Chatting with my mom yesterday I mentioned that I had taken my tree down.  The end of the Christmas season I found so tough as a kid haha!  Any season really.  I was the kid who would cry when the big kids smashed our pumpkins Halloween night.  They had FACES!  Maybe they had feelings too.  Anyways, when me mom asked if my placed looked funny without the tree I sent her this:


Must have been pretty tired at the time.  I thought it was hilarious.

Fri. Jan. 9:

I’m still a little hesitant to share this little bit of info, cause it may result in the wrath of Coach Sharon :-S  Ah well, wouldn’t be the first time.  My little speedy friend is home from Christmas in Trinidad and eager to work off the 3 weeks of eating and drinking she found at home.  Kids :-p  We chatted yesterday and decided to meet at 6 at the rec centre for a run before the 7:30am Friday coffee WOD.  So glad we did!  It was a bit tougher mentally to drag myself out of bed knowing that I was heading for 20 laps around a track, but running with a friend to chat with made it better.  We pushed each other when we wanted to stop too!  Thankfully that happened at different times or the 5km goal may not have!  Post run was perfect time for coffee, then to the box for the WOD.  It was kind of “light” compared to what we’ve seen lately, so I was happy I got the run in too!

Part 1. Bench Press/Floor Press: 5 – 4 – 3 – 2 – 1   #75-#95-#105-#115-#125
Part 2. On The Minute for 15 Minutes:
Minute 1 – 7 Bench Press/Floor Press (#185/#135)  #75
Minute 2 – 40 Double-Unders  <-haha!!
Minute 3 – 15 GHD Sit-Ups

My 1 rep of the bench press wasn’t without assistance!  I was super wiggly today!  Hmm…  Too much coffee?  Is that a thing?  Part 2 was fun 🙂  I like GHD work, although I need to work on locking my knees out on the way up.  I use my hip flexors too much.  And the double unders… well, I got a new rope 🙂  That bad-boy will take some time to get used to it!  The thing is great, but sooo much lighter than my other one.  Like, felt as if I was just turning handles.

Thurs. Jan. 8:

3 Rounds:
800 Meter Run/ROW/ Sally or Santos a.k.a AirDyne!   Row 
30- Squat Cleans #95/#65   #55
30 Bar-Facing Burpees

Time – 31:something.

I’m on a running kick again, but it was sooooo cold and snowy that row/airdyne were the only safe options.  Yes, we now have 2 of those evil beasts.  Dave has named them – Sally and Santos.  Wednesday I needed something to get my mind thru the rest day, so I sent Dave a message.  Here’s how that went:


He wasn’t lying, however I had envisioned physical pain but this one was purely mental.  Like, seriously… this would have been a good WOD with 1 round, but noooo.  3.  Thankfully the squat cleans were light enough to string together in groups, but it was rough!  Finishing round 1, my thoughts were “ok… one down!  Wait! Still 60 more reps of each :-0” By round 3 my brain had turned off and I was just going through the motions.  And trying not to barf, especially for the last 10-15 burpees!

Tues. Jan. 6:

Teams of 2- AMRAP 15 Minutes:
 20 Calorie Row, 40 Burpees  done
30 Calorie Row, 60 Kettlebell Swings (53/35)  done
40 Calorie Row, 80 Box Jumps (24/20)   done
50 Calorie Row, 100 Wallballs (20/14)   14 cal

annnnnnd…. since Coach Dave was just wanting to make sure we got the full dose of awesome, we continued beyond the 15:00 mark to finish the WOD.  ALL Rx baby 🙂  This WOD was so much fun!  Partners + rowing + box jumps = how can you go wrong??  Even the burpees and wallballs couldn’t rain on my parade this morning.  Although the 2 rounds of 25 weighted sit-ups + 25 regular sit-ups certainly tried.

Naturally awkward :)

I’m the kind of person who sees no shame in laughing at myself.  I mean, I’ve never been the type to intentionally do something stupid just to make others laugh, but I can be completely uncoordinated at times which can provide some funny situations.  “Naturally awkward” is a phrase my old boss (and good friend) has used to describe me many times.  Anyways… this week I have put a good chunk of effort into working to improve my Power Snatch, Squat Snatch, Hang Snatch, etc.  And… I’ve ended up on my butt probably every day at least once.  This morning, post-WOD I was working on the full squat snatch (cause I’ve somewhat got the hang of the hang version 😉 )  Used my HIPS (I know, there’s a first for everything.) and tossed the bar up over my head with so much power that the bar soared behind me and next thing I knew I was sitting on the ground.  Wolverine gave me a questioning look as I sat for a minute and laughed to myself.  “If I fail a lift, I always seem to end up laughing” I commented.  He lectured me a bit about “there are no failed lifts… bla, bla…” but I’ll stick with a combination of suggestions Coach Dave and Coach Sharon made forever ago.  Don’t be afraid to fail.  Failing means you’re pushing beyond what you know you can do.  It’s the only way you’ll improvement!  When you fail, don’t beat yourself up over it.  Laugh it off, and move on.  I’ve been laughing a lot this week.  Hopefully that means I’m on the path to improving!

I had sort of decided in my mind that instead of pouring out the giant laundry list of WODs I’ve missed blogging about, I would just go through and highlight the best ones.  But when it came down to it, I just couldn’t bring myself to chose which ones should be cut.  Once the work was done, they were all awesome.  Maybe next time I should make the “to post, or not to post” decision before the WOD.  Cause some were pretty terrifying until the 3, 2, 1 – GO!

Utterly exhausted. That pretty much sums up the last few days. My sisters came to Waterloo Saturday so we could spend some time together. As we’ve all grown up, and continue to do so, we’ve become busy in our own little lives and haven’t gotten the chance to hang out much. After lots of good conversation, starting a jigsaw puzzle that proved to be quite challenging, hitting the grocery store to grab some stuff for Sunday’s “Christmas” meal and some food for my non-Paleo siblings, we decided on Home Alone as a good movie idea.  I was falling asleep on the couch by 8:30.

My body would probably really appreciate if I would lay off the crossfit until I manage to get some energy back, but since my routine involves hitting the early WODs, I have enough gas in the tank to get through the longer grinder-style workouts that have been drafted up the last while. Plus, my mind needs the release. Boxing week is pure hell in the retail world. And I LOVE a good 20 minute+ kind thing.

Wed. Dec. 31:

“Open Gym” – Happy New Years’ Eve!

OTM, 10 Minutes:
3 – Burpees
5 – Hang Squat Clean Thrusters  #55
Goat Work:  Squat Snatch #65 & Handstand Holds

Tues. Dec. 30:

Part 1. AMRAP in 5 Minutes:
10- Bar- Facing Burpees
20- Chest-Bar Pullups  ring pulls
Part 2. At the 5:00 Minutes: Establish a 1- Rep MAX Hang Squat Snatch   #70 (#75 hang power snatch.  After landing on my BUTT trying to squat it)
Part 3. At the 10:00 Minutes:
25- Overhead Squats  #55
75- Double Unders  several
25- Calorie Row
75- Double Unders  several
25- Overhead Squats  #55

Oh look!  Another odd ball PR!  My Power Snatch became #75 on Dec. 24, and my Hang Power Snatch became #75 on Dec. 30.  If I could have landed the Hang Squat Snatch at #75 I’d have the triple crown.

Mon. Dec. 29:

Part 1. Deadlift: Build up to a heavy set of 5 Reps   #205 (PR?  is 5RM a “thing”?)
Part 2. AMRAP in 3 Minutes
10- Wallballs 20lbs/14lbs
20- Double Unders
REST 1 Minute
AMRAP in 3 Minutes
MAX Burpees
REST 1 Minute
AMRAP in 3 Minutes
10- Wallballs 20lbs/14lbs
20- Double Unders

Sun. Dec. 28:

5 Rounds of:

3- Power Snatch (155/105)   #65

2- Rounds of Cindy (1 Round = 3 5 Pull-ups/6 10 Push-ups/9 15 Air Squats)

1- Rope Climb

Time – Fast!  But I scaled Cindy :-S One day I’ll “man up”  Mid WOD Coach Sharon headed my way as I stepped to the bar.  “Don’t panic!  Just take a deep breath and lift the bar!”  and I did.  I’m not giving up.  Ok, I like rope climbs, and this one only had 1 rep per round, but sweet jeezuz!  By round 4 my arms were TOAST!  I know, I know… rope climb should be all legs… but tell my arms that!!

Sat. Dec. 27:

Teams of 4- AMRAP 25 Minutes:

4000m Row

100 Dumbbell Snatches – Heavy #35

40 Thrusters (75/55) #55

40 Thrusters (95/65) #65

40 Thrusters (115/80) #75

40 Thrusters (135/95) #85  — 20 reps (5 each)

40 Thrusters (155/105)

Max Thrusters (185/135) in Time Remaining

Score = Max thrusters.  So… -60??  We only got half way through the 4th group of 40 thrusters :-S  Fun WOD though!  LOVE the dumbbell snatches 😀  Row was nearly barf-worthy.  Not sure I’ve ever done an 85lb thruster either, let alone 5.  Felt good though!  Plus the warm-up involved 200 wallballs and post-WOD was 50 push-ups and 50 pull-ups.  Also could have contributed to my eyelids refusing to stay open before 9pm.

Wed. Dec. 24:

“12 Days of Christmas” Invictus, scaled:

1 SDHP #55

2 Thrusters #55

3 Push Press #55

4 Power Cleans #55

5 Power Snatch #55

6 KBS #35

7 Pull-ups ring pulls

8 Knees to Elbows sit-ups

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 OH Walking Lunges #25

Time – 25:56

This was a fun one!  I’m not usually a fan of open gym days, cause I’m so out of the habit of having to come up with stuff to do on my own.  But when I arranged with a friend to meet at 6am and we found this little beauty as one of the options on the white board, it was a done deal!  Watched the tail end of the 5am group exceed the 40 minute time cap on this bad boy and I was a little nervous.  Once we got started, rounds 1-4 went really quick… then came the snatch.  First 5 were messy.  Second 5 improved.  By the time we got to rounds 10, 11 & 12, I wasn’t dreading the snatch each time.  Then post-WOD, I put in a bit more practice and PR’d with #75.  Yes, you read right.  My Power Snatch PR is 75lbs.  And my Strict Press PR is 80lbs.  Naturally awkward.  But it’s progress, and I’ll take it.

Soooo my Christmas gifts to myself – a #75 Power Snatch, followed by my first ever handstand push-up!  (and 4 more, just to prove to myself it was no fluke!!)  There are videos, but I can’t post them so you’ll just have to believe me 🙂

finding the “why”

Ok… would it be considered unhealthy working conditions when I  deal with an Internet browser that’s so out of date wordpress and Pinterest don’t know what to do? Not so much, huh?  Cramps my blogging styles though, so I feel one could argue…

A bunch of my CFD girls decided November would be a great month for another whole30. I was kind of in to it, but trying to find a “why” to lean on when things get hard. When the idea was presented of using this 30 days as a test to prove the concept of Eat to Perform, I was on board. The plan was to pick a WOD to do at the beginning of the 30 days, and redo it at the end to see just how much of an impact clean eating can provide. Filthy 50 was the wod of choice, although I came to the disturbing realization that this means I get to tuff it through 30 days only to get to tuff it through another Filthy 50. haha!  Sounds awesome, right?

Rules are a bit different this time around. Bacon is invited to this party. I’ll cough up the $$$ for the natural stuff, but I’m not giving it up.  After only a few days, I’ve already accepted that this round could prove more challenging than the last.  It’s November, and it’s cold.  I can handle a salad meal every day when it’s hot out, but when it’s cold outside I just want to eat something warm.  About half way through day 2, I was ready to quit already.  My mind said “you don’t need to do this.”  And truth be told, my mind is kind of right.  I eat really clean on a daily basis.  I cook all of my meals.  I drink lots of water.  Although by some standards, I probably drink too much coffee… I like it black.  Starting a program such as Whole30 can open up your eyes to all the crap you put in your body, or if you’re like me not so much.  To be 100% compliant, I’d be giving up bacon, Quest bars and gum.  Yup.  That’s it.  I’ve already mentioned I’m not giving up the bacon this round, well I’m not entirely giving up gum either.  But the Quest bars I will live without for 30 days.  Not happily, but I can do that.  And I’m committing to more green veggies plus more of an effort put towards food prep.  Don’t think i can eat eggs and sweet potato for dinner like 4 nights of the week and expect to improve my Filthy 50 time.

Got into an interesting conversation Wednesday with a friend.  When I mentioned that I was doing the Whole30 thing again and I was grumpy cause I was hungry, she asked a simple question that really made me think.  “When will the day come that you look in the mirror and just be happy with what you see?  Will it ever come?”  It was the second part that really sunk in.  We chatted a bit about the last few years and the different attempts I have made to find a nutritional component which will give me whatever it is I’m looking for.  But I’ve never really gotten complete satisfaction from anything I’ve tried.  Will it ever come… my immediate answer was “Probably not.”  “That’s a problem.” she relied.  It was a bit of a harsh reality.  I’ve known for quite some time that this was the area I need to work on, but have continued to drive myself slightly crazy trying to fix the other things in an attempt to get myself closer to happy with ME.  Shared some of this conversation this morning pre-WOD with a fellow November reset girl and she had a similar reaction that I did.  It caught her off guard too.  But after a totally suck-fest of a WOD, the follow-up text I got later was a thought filled one.  The goal initially was to look at this month as a test of the impact of nutrition on athletic capacity.  She wrote “yeah we may be doing this to look better, but we are also doing it to see if eating clean really helps improve performance…. AND I really want to get a muscle up.” (A goal we both share by the way) Well said my friend!!  Besides, although my mind has given me the “eff YOU!  This is dumb!” on several occasions, I’m still sticking to the game plan.



I need some WOD catching-up.

Thurs. Nov. 6:

3 Rounds: 
60 Double-Unders
30 Wallballs (20/14) #14
15 Deadlifts (245/175)  #145

Time – 12:15

This was pretty rough.  Round 1 I figured I could maybe get through the deads unbroken.  Fail.  Broke the rounds in to 10/5, 8/7, 5/5/5.  It wasn’t that it was super heavy, but the wallballs had me breathing pretty hard and my grip just couldn’t keep up.  AND… I had a good day for double unders!!  Didn’t get 3 rounds of 60, but I got 3 rounds of 6-10!  That’s HUGE in my world. 😀

Tues. Nov. 4:

0:00- 12:00: Push Jerk Build to a Heavy Single  #105

12:00 – 24:00: Split Jerk Build to a Heavy Single  #110

24:00- 29:00: REST

29:00 – 41:00: On the Minute for 12 Minutes:
Minute# 1 – 7 Push Jerks (60%)  #65
Minute# 2 – 45 seconds- Hollow Rock 
Minute# 3 – 7 Strict Pull-Ups  kipping

Mon. Nov. 3:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Front Squats (#155/#105)   #85
200 Meter Run after each round

Time – 17:13

The non-runners loathe this WOD format.  I kind of love it!  By the time you pick up the bar to start the 4th round of 7 reps, the over all rep volume has been nearly cut in half!  Score.  Because every round I went through unbroken, I considered that possibly the weight could have been heavier, but when I mentioned this to Coach Dave he said #85 was good cause I executed this within the time domain he had intended.  Not always about go HEAVY.

PR Baby!!!

Halloween ambition – down the drain.  Long work week + Filthy 50 + 12 work day = out cold around the time you’d turn all the house lights out and pretend no one’s home to avoid the older trick or treaters who don’t even bother with a costume but grab an old pillow case and knock on your door hoping for some free candy.  I didn’t even feel bad about it.  As I mentioned to Smarti (who was also having trouble keeping her eyes open) we do more before 9am than some do all day.  Or all week!

Fri. Oct. 31:

Happy Halloween!!  Dressing up?  I had been hoping to head down the Toronto to check out the Church St. scene, but got an invite to a party and the opportunity to keep things local was hard to pass up.  Plus, I’m cleaning up the mess in Cambridge today (not unlike every other day this week) in the form of an open-close shift.  The price of being responsible can be quite high sometimes I guess.  Got to the box this morning to find my girl Smarti dressed as an M&M.  :p  Thankfully she offered to lend me the costume for work cause my creativity was steam rollered this week with all the silly hours I’ve been working.  Saved it for post-1:00 interview though.  Just not the impression I was looking to impress upon a potential new staff member :p

Got to the box already feeling just generally “beat” today.  I’ve put in way too many hours in a Henry’s monkey suit this week, pushed HARD at the box, and my mind and body are ready for tomorrows rest day.  Even more so, ready for my day OFF on Sunday.

Not the day to be tired from the start.  Scariest part of my day so far:

“Filthy 50″

50 Box Jumps   step-ups
50 Jumping Pullups
50 Kettlebell Swings   #35
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press   #35
50 Back Extensions
50 Wallballs   #14
50 Burpees
50 Double unders   100 singles*

Time – 24:34

*100 singles, which I made it to 64 unbroken before Coach Sharon’s watchful eye caught on.  “At least try some doubles!  Aim for 10!”  Ah sh*t.  Busted.  She’s totally right, I need to stop opting for the doubled up reps of singles to avoid working on my doubles in a WOD…  BUT… I wish I would have crushed out my remaining 36 singles, then practiced doubles :-p  Could have beat my previous Filthy 50 time (24:00).  550 reps later, and a couple of good rope lashes from unsuccessful double unders practice, I was TOAST.  A good chipper is my kind of workout, although had you seen the look of determined despair on my face during the wallballs or burpees it may not be obvious, but today it completely kicked my a**.  Another note – when I first started crossfit, I had huge ambition to jump the box jumps every WOD.  Now that it’s considered “games standard” to step up and down, I don’t stress it so much.  Soooo much easier on the body to do the step up option, and can still be quite efficient.

Thurs. Oct. 29:

Oh ya!  When I read the WOD details last night I was super pumped.  We haven’t worked up to a heavy 1 rep in a while, and it was my FAV. LIFT!


Part 1. Deadlifts: 5–4–3–2–1 (etc…)

5@145- 4@165- 3@185- 2@205- 1@225- 1@230 1@240 PR BABY!!

Part 2. AMRAP 7 Mintues:
Burpee Burpee Box Jumps (24/20)   step-ups
On the Minute – Complete 7 Deadlifts (#225/#155)   #135

Result – 49 burpee box jumps

Before I even got to the box, my mind was made up.  I was there to focus my efforts on part 1, then make it through part 2.  The push today was to attempt a new 1RM, not to give ‘er during the AMRAP.  That being said, I was ok with 49 reps 😉  Step-ups were an absolute MUST today.  My legs were SHOT.


purely WODing


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



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.



in summary

Desperately in need of a WOD recap:

Sun. Oct. 5:

In teams of 2, for time:

100 Deadlifts  #135

80 Front Squats   #75

60 Power Cleans    #65

***every minute, on the minute – both partners complete 5 burpees

result – 20:37

When I was messing around practicing double unders before the WOD, I realized Coach Will had the reins today.  Yup, immenent death.  Reading the 3 lifting portions, it didn’t seem like a typical Will-WOD… but then I processed the burpees part.  Oh fawk.  :s  I honestly thought this might take hours.  But I had a kick-ass partner and we killed this b*tch 🙂


Fri. Oct. 3:

7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7- Deadlifts #315/#205   #135
Max Double Unders/Handstand Pushups

Score – 22 double unders

Round 5 was my best 🙂 with 4 double unders.  This came after the train wreck that was round 4 – 1 DU + lots of whip lashings.  Fail.


Thurs. Oct. 2:

Part 1. Push Press: 7-7-7-7-7   #75
Part 2. Overhead Static Hold Accumulate 2:00 total – #96/#65   #55
Part 3. On the 2:00 x 7 Minutes
Guys – 15 Pushups + Row 20 Calories
Girls – 10 Pushups + Row 15 Calories

Just cause it’s crossfit and I’ve learned to expect the unexpected when Coach Dave is  involved, I wasn’t overly surprised to get to do this WOD in reverse order.  Actually, pretty glad we did!  Fresh arms made the OTM part almost enjoyable.  Especially when Smarti decided it was a bit of a race between her and I to complete each row first.  Nice try girl 😉  When it’s a rowing sprint, I got this!  Double the calorie goal and I would have probably faded soon after I reached 15 :-p

Then came the overhead static hold, to which my left shoulder was not all that willing to cooperate.  “Lock it UP McDowell!!”  Coach Dave shouted my way after about 40 seconds.  I was as locked as I was going to get even though my left arm was still bent.  Stupid old injuries.


Tues. Sept. 30:

warm up – Burpee dodgeball*

Strength – work on: 1 hang snatch+1 OH squat+1 hang squat snatch  #55

3 Rounds:
400m Run  Row
21- Pull-Ups   Ring pulls
12- Hang Squat Snatches #95/#65   #55

Time – loooooong!  16:something

*Burpee dodgeball.  aka if you get hit with the ball OR the person you are trying to hit catches it, you do a burpee.  Nowhere in the rules was there any mention of getting hit in the face with a ball.  But it happened.  I was eyeing up my target and about to lauch the ball when I got Maynard’s toss right in the eye.  :p  Or should I say 😉


Mon. Sept. 29:

Abmat Sit-ups

time – 11:13

Ever heard of a +10 minute Annie time??  Totally not even valid cause I’m quite positive I didn’t get 20 double unders, let alone 150.  One thing I did get was the 150 sit-ups.  Trust me.  My abs felt that part.  I got something else too!  Well, sort of… in the warm-up we spent 7 minutes working on handstand stuff and I got about an inch off the mat for a strict handstand push-up, and maybe 2-3 for a kipping one :p  Gotta start somewhere, right?  At least I can get upside-down with no issues now!

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