one day it'll all make sense.

Posts tagged ‘Hero WOD’

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

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!!

why can’t we have both?

I got to work this morning in my summertime “uniform” of shorts and flip flops.  Added a t-shirt instead of a tank top since it IS September now and all, but looked around at all the people walking around in pants and long sleeves.  A little much people!  It was a cooler morning than the utter sweatfest we endured in July and August, but still!  I like the slightly cooler weather (especially for WODing!!) but I’m not at all ready to tuck away my flip flops for the season!  I’ve already warned Amanda I plan to wear them till it snows.whiteHero Friday was a tough one this week!!  Back up a moment… I was pretty smitten with myself for completing the whole workout on Thursday without scaling the pull-ups even though my paws were pretty angry.  Then when I read Friday’s WOD I realized I wasn’t entirely smart.  15 rope climbs and 50 toes to bar were tough with sore hands and lats, but I was stubborn (as usual) and went Rx anyways.  Slowest Rx time recorded for the day! High-5!  LOL!  You can’t win ’em all.  My last round of toes to bar were a broken rep scheme 3-2-2…2(shit!)..1…1…1(arg!)…1 but at least I finished it 🙂  I’m a bit tired and more than a bit sore, but happy with the accomplishment.

Fri. Sept. 2:

HERO FRIDAY “WHITE” @ CFC

5 Rounds, for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges #45/#25
400m Run
Time – 34:10 Rx

Shit.

Well, shit.

Thurs. Sept. 1

For Time: 10-9-8-7-6-5-4-3-2-1:
Pullups
Box Jump 24/20
Kettlebell Swing 2/1.5  16kg

Time – ummm…. wish I could remember!

image

Kanji was back this week 🙂  I’m trying not to totally love this little guy, but it’s pretty hard since he’s so awesome.  So nice to have a reason to get back outside for long walks along the trails where I spent so much of last summer…  and another reason to look forward to fall when the bugs will go back to hell where they belong.  tank eat

True story.  Actually it’s the thought process that often gets me through the toughest of WODs.  “Just make it through and breakfast will follow!”  I don’t really want to talk about food today.  I’m tired of looking at myself in the mirror and thinking “WTF?!” and I’d rather be at Ribfest with my girl than sitting at my desk munching on lettuce.

 

nap time?

Wood

Made the leader board again 🙂  and only almost died or puked or passed out.

Fri. Aug. 26:

Part A:
3 Rounds

100m Jog
10 Wallballs
10 KB Sumo Deadlift High Pull
25 Single Skips
Part B: Empty Bar
2 Rounds
5 Good Morning
5 Shoulder Press from Back Rack
5 Back Squats
5 Romanian Deadlifts

HERO WOD – WOOD
400m Run
10 Burpee Box Jumps 24″/20″
10 Sumo Deadlift High Pull  #65
10 Thrusters  #65
1 minute Rest

Time – 27:28 Rx

Day dreaming of steak… and Gluten-free banana muffins from the little coffee place around the corner from my store.  After avoiding them for quite some time I finally justified getting one with myself yesterday.  My face must have totally hit the floor when I walked over and she told me they were out!  “I’ll make more tonight!” she said.  But today… same thing!  Emotionally devastating.  I might have to make a loaf of banana bread now.  lol!  Otherwise, I’ve been on point with my food goals.  I’m going to go broke from keeping up my chicken supply, but I’m giving it a fair shot anyway.

rebound

Fri. Aug. 19:

One year minus a day from the last time I did this spicy Hero WOD.  My time was better last time through, but I didn’t jump all the box jumps then (or any!).  Plus I didn’t crash pretty hard, spend a good 15 seconds on my butt trying to figure out A – what the hell happened?!? and B – well, now what??  A little proud of myself for picking myself up off the ground and continuing.

Hero Friday @ CFC

“Wittman”

Seven rounds for time of:
15- Kettlebell Swings  #35
15- Power Cleans #65
15- Box Jumps

Time – 20:13

Yeah, I don’t know where my head was today.  Round 1 I went from KBS to box jumps, then realized my mistake and corrected myself.  First little fail.  The bigger fail was round 3 of box jumps when I completely ate it on my 15th rep.  Unbroken was not my best plan of attack apparently.  I would have maybe recovered if I hadn’t put my box like 18″ from the pull-up rig… I tried to jump sideways when my shin made contact with the box, but somehow ended up crashing down on my tailbone HARD.  Ouch!  Ego hurt a little too.  All things considered, box jumps are still kinda new in my bag of tricks and I did manage to recover and carry on.  My time wasn’t even that bad.

Nutrition note – I may have briefly touched on the ever-changing game plan in the last post.  The naturopath has suggested taking a look at the FODmap diet to help deal with my stomach.  I can’t believe I’m saying this, but I miss broccoli!  Like, to the point I said “screw it!” and tossed it in the dinner stir fry last night.  Essentially, I have every intention of carrying on with the game plan I developed a week earlier after seeing Jen, however I’m limiting the foods that could be causing problems.  I can live without asparagus and I guess I can limit broccoli and avocado.  Thankfully I don’t eat dairy or bread and stuff or I’d have a lot more changes in store.  I won’t complain.

all in

Another hero WOD tomorrow, so I better actually publish this post already!  Had planned to add stuff, but haven’t had much free time!

Fri. Aug. 12: 

Hero Friday at CFC

mcgheeRx Deadlift – 275/185

Game plan involved step-ups as usual, until 2 minutes before the WOD started when Coach Sue announced Rx meant you had to jump up but could step down!  Last minute amendment to the game plan cause Rx was my goal!  Find a pace an just keep moving was the new plan.  Don’t know what was different today, but I kinda killed it.  Set my bar up facing my girl and we chased/pushed each other the whole way through!  In the end, Amanda beat my by 1 rep with scaled weight and step-ups, but we still BOTH crushed this sweat fest!  First time doing McGhee (I think!) and definitely first time doing it Rx!  I even made the leader board for the day 🙂

Result – 15 full rounds  <– I did the math.  75 deadlifts, 195 push-ups, 135 box jumps!!

leader

Friday was a day of appointments that I luckily got to dress up with a fun morning WOD.  Coach Jen from my nutrition session at CFC recommended I go see a naturopath who also works out at the box.  Interesting stuff and some thoughts on how I can fix some of my “problems”.  One of the take-aways… stop eating broccoli and asparagus.  What??  And cut my caffeine intake by 50%.  😦  but my stomach has been so messed up since at least January that I’ll try anything really.  At least she didn’t say no more peanut butter.  Actually, at one point she said “so when you have a cheat day… wait… what is a cheat day for you?”  LOL!!  A jar of peanut butter and a spoon.  Anyways… the 2 days after my appointment with Jordan were interesting.  Sat. was alright, Sunday and Monday my stomach was a disaster.  My assistant looked at weird me a bunch of times cause the noises coming from my tummy were ridiculous.  So I take out the bad stuff and it gets angrier? WTF?  Plus I’m in the process of trying to figure out what the heck to bring for lunch every day other than chicken.

Mon. Aug. 15:

5 Rounds of:
20- Wallballs 20/14
15- Hang Power Cleans #155/#105  #75/#55

Sunday sucked.  Got in some skill work at open gym in the morning at CFD with my girl, then got home and showered for a 2:00pm breakfast.  What?  Dinner, or should I call it lunch? happened around 5:00 and crashed early.  Second day in a row lacking calories and man did I feel it for the Monday morning WOD!  Flat and tired and still sore from Friday’s annihilation made this WOD even suckier than normal.  Started with a 75lb bar but something shifted in my back then spasmed like crazy in round 4 so once I got my shit together I stripped the weight to continue.

Tues. Aug. 16:

Yuko’s meet and greet night!  I should have invested in Kleenex stocks before heading to this event.  Sad tears, happy tears, and so incredibly proud of my little wonder-pup!  I was allowed some time to say hi properly down on the floor with lots of excited cuddles and kisses, but after “our” time I think he told me “it’s ok mom.  I’m ready for this!”.  The rest of the time was spent talking with his new best friend’s mom while he lay calmly on her feet.  Today my boy is boarding a plane to make the trip to eastern Canada where he will change the lives of a family with a little girl with Autism.  5 year old Nancy has only seen Yuko through facetime conversations with her mom and is already beaming and calling him her dog 🙂  I couldn’t be prouder to have been a part of making this possible for them!  Nancy’s mom told me over and over that this felt like winning the lottery… only BETTER.

Wed. Aug. 17:

7:00am 5km run

7:00pm @ CFC

Buy In – All About the Snatch
0-5:00 – establish a 3RM Overhead Squat
  #105
 5:00-10:00 – establish a 2RM Snatch Balance  #95
 10:00-14:00 – establish a 1RM High Hang Snatch  #75
14:00-18:00 – establish a 1RM Snatch  #85

 WOD – 10 minute time cap
400m Run
 40 Burpees over the Bar
MAX reps Thrusters #75/#55
Result – 66 thrusters

 

game plan

Today was so incredibly interesting!  I’ve mentioned before I find nutrition fascinating and this morning I finally got to a body composition and nutritional counseling session I’ve been trying to make happen for a few weeks.  Won’t lie and say I wasn’t nervous of what I was going to hear on the body composition side.  I fully expected to be pretty disappointed in the weight and body fat percentage stuff, but I’m pretty happy to admit I was kinda pleasantly surprised.  The weight was in line with what I had expected, but my lean muscle mass is actually pretty good!  (happy dance in my head).  Anyways… the main reason I wanted to get to see Jen was for the nutritional counseling.  My stomach has been wrecked pretty much since I took myself of the Tecfidera in January.  I’ve also been frustrated for years as weight seems to slowly creep up again even though I eat super-clean and exercise a shit-ton.  A bunch of people have given different suggestions and opinions, but I wanted to talk to someone with the educational background to support her point of view.  Plus, forever I’ve heard and suspected I’m not eating enough.  Well, great.  Need more information than that to make a change.  Not like I can add anything I want and have a positive impact… I mean, I could easily eat more bacon and a whole jar of peanut butter but pretty sure my workouts would suffer and NONE of my clothes would fit.  Anyways, for once I have a plan.  It might not be perfect, but it’s a place to start and I’m pretty excited 🙂  Excited enough that the commitment to no more Quest bars or peanut butter is one I think I can live with.  Plus I have a follow-up session in like 2 months, so I have some accountability to stick to the plan.  Good.  Game on.

Guess I should be a little more clear as to what I’m hoping to accomplish.

Goals:

  • 5lbs ish increase in muscle mass
  • revamp of my daily food plan:
    • 140-150g protein
    • 100g or less carbs (rest day) / 140-150g carbs (active day)
    • 75g or more fats (but less nuts!  more avo/seeds)
  • timing of carbs to give my body the fuel it needs for workouts.  Sweet potatoes are BACK!!!  Woot!!
  • Figure out what the hell is going on with hormones.  That’s a whole topic on its own, but not getting into details.
  • Bottom line – I want to feel better, sleep better, lift heavier and look good naked.  Doesn’t seem like too much to ask lol!!

Post session with Jen, Amanda and I jumped right into the warm-up for this treat of a workout.  Had to arrive to the body comp thing with an empty stomach, and after Sharon’s bday WOD Thursday night at 5:30 I went to watch my girl play hockey and completely missed dinner too!  A tbsp. of peanut butter (tisk, tisk I know!) was my only fuel post Thursday WOD and pre Friday WOD.  Fail.  I suffered.

Fri. Aug. 5:

“Daniel”

50 Pull-ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-ups
Time – 21:14

OMG sooooo hot out this morning!!!  The run tried to suck any remaining life out of me.  Pretty sure I actually asked Amanda if I could lay down at one point.  Otherwise pretty happy with this one 🙂  Got through 30 of the opening pull-ups before scaling and the thrusters felt pretty solid as Rx.  Wanted to continue with the pull-ups in the final batch, but even well-chalked I just couldn’t keep a grip on the bar.  Progress though!  My still-sore abs didn’t even complain all that much about all the kipping!

Thurs. Aug. 4:

AMRAP in 30:00 Minutes
3- Back Squat (Heavy)   #95
6- HSPU
9- Burpees

Result – 10 rounds + 1 back squat :p

Today should have been my rest day… except it was Coach Sharon’s birthday WOD so I really didn’t want to miss it even though it sounded pretty awful and I was already tired and sore.  I finished it.  That’s about all the credit I can give myself though.  I DID stick with the HSPU all the way through aside from 1 round where I thought regular push-ups would be a good little break but was sadly mistaken.  I don’t usually sandbag WODs, but I certainly didn’t give this one the effort it deserved.

Last note – I love my new shoes #ReebokNano5

nano5

lesson learned

Incredible day spent on a 20km canoe trek with my girl 🙂 Very well prepared in terms of food and water for the ride BUT… when the UV index is ridiculous and there’s barely a cloud in the sky 4 hours of direct sunshine on the water was maybe not the best.  I rarely even burn and I’m pretty fried.  Lesson learned.  Next time things will be different… I’m wearing a cape.  The picture doesn’t do any justice really…

canoe3Hopped in the car after the canoe trek and headed back to Burlington for the 5pm edition of Hero Fridays at CFC.

Fri. July 22:

Strength:
Build up to 1RM – Bench Press
#115 (attempted #125, then #120.  No luck.)

WOD:    DT – 5 Rounds for time:
12- Deadlifts
9- Hang Power Cleans
6- Push Jerks
Time – 11:05  #85 (2 rounds), #75 (last 3)

You know those days where a lift feels like everything is going your way, then all of a sudden it’s over?  Yeah well, that was today lol!  My bench press felt great, then I loaded the last pair of 5lb plates on the bar and flopped.  Switched to 2.5lbs, shook my arms out and took a minute to regroup… Set up the same as always, unracked the bar, lowered it to my chest, even got if half way up!  It still makes me laugh how you can go from telling your spotter “I’m good, I got this!” to “NOPE!  DONE!” in less than 2 seconds!  Right after the bench we got set for DT.  #75 is the old me.  #85 or #95 are my go-to loads now, so I went for #85 despite the tired, hot, hungry, etc. 100 excuses that told me to scale more.  Made it through 2 rounds, but when I had to drop the bar 4 reps in to the second set of jerks cause my whole body was shaking and my hands just wouldn’t hold on to the bar, I peeled 10lbs off and carried on.  It was a pretty full day already and I WAS pretty hungry!  Apparently an egg white omelet, 2 granola bars (clean and gluten free of course) and a pear wasn’t enough fuel for a 4 hour canoe ride, a 1RM strength session, and a hero WOD.  Another lesson learned.

 

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