one day it'll all make sense.

Posts tagged ‘injury’

1 step forward, 10 steps back

About 10 days ago I headed out for my morning run at the favourite trail with wonder pup.  It had been a week of tough workouts mixed with a few other trips to the same spot for the same purpose.  This was one of the hardest runs so far.  My head was battling a few other wars as we trotted along, but the biggest one had to do with my decision to join in on a group Whole Life Challenge at the box.  I was intrigued when the idea was first thrown out there, but not completely sold even after I had coughed up the $$ and registered.  I figured, what have I got to lose?  It was when I logged my starting measurements that my commitment was LOCKED IN.  When the hell did I get so FAT??  And more so, how did I let it happen??  I’ve been down this road before.  I’ve been along the path of getting rid of clothing that no longer fit, but last time I was getting rid of stuff that was too big.  Recently I realized it was time to get rid of the skinny clothes I will never again fit in to.  Not that I want to be a stick, but everyone wants to look good naked.

I took my frame of mind as the reason for my run struggles.  There was a point on one particularly gnarly uphill where my legs screamed “I hate you.” but were quickly silenced with “I hate YOU more!”.  That was Saturday.  By Monday I could hardly walk.  If you’ve been around a little while, I’ve complained about my hip before.  I’m coming to the realization that when it comes to any sort of war you fight with your own body, sometimes having the last word is not a win at all.  I’ve pushed on and scaled WODs to be able to keep exercising, but the hip is still angry.  It finally came to the point yesterday where Coach Sharon asked me to make a deal with her to only mobilize and work on accessory stuff until at least Thurs.  Give the hip some time to recover.  I know she’s right, but my head needs crossfit.  I was happy with the compromise that at least still allowed my to go to the box.  Today I spent an unbearable amount of time on the Airdyne.  Sally, as Dave calls her, and I might become friends over the next week or so.  She’s a dirty b*tch and I feel like I could barf pretty much every time I get off, but she’s also the only form of cardio that doesn’t require hip extension.

Bla, bla… boo-hoo…

Exciting bit!  Last week I did Cindy as Rx for my first time!!  Completed 11 rounds + 5 pull-ups!!  My lats and chest hurt for days.  It was awesome.


Bump in the road


I’m going to change things up a bit in terms of the format of my posts.  I get that my WOD summaries are really not all that interesting for anyone.  Could consider it one of those “ya had to be there” kinda things.  So… my random chaotic content will now be mostly extracted from the “data” and spewed out before I get into the nitty-gritty.

Hey Coach Dave… How many birthday cakes did ya get bro?  Haha!  This weekend kicked off with our CFD Thanksgiving get together, complete with a post-birthday cake for the one and only Coach Dave.  Last Wednesday a bunch of peeps got together for a birthday dinner and Russell Peters show.  Then it seemed like every time I logged into the old facebook over the weekend, there were new pictures of Dave and yet another cake!  Haha!  Maybe that’s just the benefit of your birthday falling around a holiday like Thanksgiving?  Mine just falls on father’s day from time to time.  I always considered that a bit of a rip-off rather than a benefit :p  Ok, now I’m just being a total punk.  My back hurts.  Cut me some slack.

Back to the weekend.  I place all the blame on the pumpkin pie.  Well, truth of the matter is I should place the blame on my lack of will power to resist the pumpkin pie.  But it was the 3rd day in a row that I’d had to see/smell its wonderful goodness.  It was just a little piece.  And I didn’t eat the crust.  Still… FAIL.  It didn’t even taste as amazing as I had psyched myself up for.  But the biggest fail was the next day when all I wanted to do was sleep.  *** amendment note required – My aunt put wheat berries on the salad!  I picked around most of them, but tired of that process quickly.  Today, I googled.  Wheat berries CONTAIN GLUTEN.  Ok pie, you likely weren’t deserving of all of the blame.  Yesterday was ridiculous though.  I was in bed probably around 8:30.  Justified it to myself cause I knew today came with a 4:15am alarm.

We had a perfect weekend for Thanksgiving 🙂  hope my fellow Canadians enjoyed it!  Yesterday was my only day off and although it wasn’t a sunny one, it was perfect weather for a little run.


WTF?!  My back is messed up again.  Disclaimer – this injury has zero to do with crossfit.  Not the first time my back has been screwy this year, but that wasn’t crossfit related either.  I’m not making the claim that you can’t get hurt crossfitting, but I AM making the claim that my coaches are very careful to make sure everyone who picks up a bar, grabs on to the pull-up rig, touches a wallball, etc, has all the tools needed to perform safely and avoiding injury.  Nope, I didn’t hurt myself digging for a new deadlift or squat PR.  I hurt my back chilling in my pjs last night, watching tv and rolling on my foam roller.  Brilliant.  Woke up this morning with random knee-buckling-hard-to-breathe spasms every time I’d flex my spine.  I CAN’T be broken right now!!  This Saturday is our “Nightmare on Mill Street” team competition in Kitchener!  So of course, I got in the car and headed to the 6am WOD.  Not to DO the WOD, but to spend some time working to get things moving again.  Any sort of impact hurts (running, jumping, dropping off the bar) but otherwise the situation improved as I kept moving.  Read Coach Dave’s mind and scaled the WOD appropriately.  Then sent a message to the box vet with a big “pleeeeeeeease… will you see me today!”

Tues. Oct. 14:

AMRAP 12 Minutes:
50- Burpees over the Bar    push-ups
30- Power Snatches (#135/#95)    #10? training bar
10- Muscle-Ups/ Chest- Bar Pullups   MU transitions

Score – 1 round + 50 push-ups + 13 snatch

Oddly enough, despite all the back bull sh*t, I felt like I was moving pretty well today.  As the catch for the snatch (hehe) started to get uncomfortable, I switched pretty seamlessly into squat snatches.  Granted, I wasn’t moving any weight…

Sun. Oct. 12:

Front Squats:

3 – 3 – 3 – 3 – 3 – 3 – 3

# 105 – 105 – 110 – 115 – 120 – 120 – 125

Pretty sure that #125 is a new 3RM.  Actually, pretty sure I’ve never done more than #105 for multiple reps but I could be off my rocker.  Still… although #105 felt heavy right from the start today, I had a kick-ass partner that I just sort of followed along with as she added weight each round.  Thanks Colt 🙂  #yousostronggirl

Fri. Oct 10:

Orange is the new black? Well, 6am is the new 7:30. In my little world anyways. Only way to make crossift and Cambridge co-exist. Not that I mind really, but Friday coffee WOD is at 7:30 😦 Today it just wasn’t meant to be. Don’t worry, I got slightly heckled for this but my reason behind missing it had to do with the friday night CFD Thanksgiving, so only mild disapproval from Coach Sharon.

Part 1. 5 rounds, resting 90s between: 300 Meter Row/Sally 50 Meter Prowler Push (#90/#45) 300m row + #45-#45-#90-#45-#90

Part 2. Close Grip Bench/Floor Press: 10-10-10-10-10 #75-#85-#85-#85-#90

Part 3. Tabata – Bench press (#95/#65) Rx – min. 6 reps/round

Part 4. Banded Tricep Pushdowns: Accumulate 100 Reps (Arms are going to get BLOWN UP)

Thurs. Oct. 9:

So, I may have a new friend. Not a best friend though… Her name is Kelly and she’s a bitch, but I respect her for that.

5 rounds:

400 Meter Run
30- Box Jumps (24/20)
30- Wallballs (20/14)

Time – 28:17 Rx

AND… I didn’t even cry during the wallballs! I thought that was just sort of my “thing” when ya threw wallballs into a metcon. Maybe it’s just a Fight Gone Bad thing? Yup, last year at the Toys For Tots fundraiser, I cried through the wallballs. I’m not ashamed.

in stride

Whole30 day 10!!  Double digits baby!!  😀


My days are starting to have a timeline all their own.  Today:

4:10am    BOING!!!!  WIDE awake!  And the random commentary in my head begins.  One side grumbles a WTF at the time and WHY am I not sleeping and shoots some nasty thoughts at the hotel catering service from the event I was at last night cause I’m guessing they mixed up the regular and decaf coffee labels.  The other side is full of energy and bouncing off the walls with random unfinished thoughts.

4:30am   Catch up on my email including the daily WOD post.  Supposed to be my rest day, but wait!!  😮  Find a new 1RM deadlift??  B*tch please!  Tomorrow can be my rest day…

8:00am   Prepped an awesome lunch with the pulled pork that just finished doing its thing in my slow cooker.  Followed lunch prep with a kick-ass breakfast of seasoned, grated sweet potato (like, stolen off the tex-mex leftovers from yesterday.  They had too much.  I didn’t feel bad.), homemade breakfast sausage and 2 fried eggs.  Mmm…  Good food makes me happy.  Happier than sugary food cause I’m not still looking for something else to eat after.  Win.

9:00am   Get to work, still wide awake and full of energy but the Kill All the Things mentality still lingers it seems.  I’m suddenly annoyed when I hear the key turn in the door signaling my assistant has arrived.  He made it through yesterday.  Today he might not be so lucky.

11:00am   Why the hell am I so hungry?  Haven’t had a super hungry day in a while…  I didn’t even lift this morning.  WAIT!!  I’ve been up almost 7 hours.  Right, that.  Looks like lunch will be an early one today.  Just to be safe… otherwise something might have to die.  Butternut squash in the toaster oven means a good hour to rope DK into some pistol squats between customers.  Do you like pistols?  I do!  🙂  Threw in a few rounds of 5 reps per leg post-WOD yesterday and my left butt cheek is sooooore today!  Love it!

Between pistol squat practice we had a few waves of customers.  I just dealt with a customer who looked exactly like this:

happy-faceNo word of a lie!  She was pleasant enough, but I think her angry cat expression is permanent.  Remember all those things your mom told you growing up?  Don’t sit too close to the tv, you’ll go cross-eyed.  Don’t swallow gum, you’ll end up with a big gum ball in your tummy.  Don’t eat cookie dough, you’ll get worms.  (duh mom, they make an ice-cream that comes with cookie dough)  AND Don’t make that face, it’ll get stuck that way.  That last one may have actually been true!  Poor woman.  I laughed a little in my head…  Don’t judge me.

1:00pm   yeaaaah!  Lunch time!  Sooo good!  First time making pulled pork without a drizzle of maple syrup and it tastes FANTASTIC!  Noted for future reference.  Sugar NOT needed for awesomeness.


1:10pm   When is nap time?  Seriously?   zzzz…

2:45pm   I surrender.  Coffee time.  Third cup of black, steamy goodness today.  :-p  I’ve cut out lots of bad stuff.  Coffee is staying.  I pick my battles.   Mmmm… Heaven in a brown paper cup.  Coffee brings out the common sense in me too.  I will be taking today as a rest day as originally planned.  I almost let myself get caught up in my excitement that I could possibly PR my 1RM deadlift today, but I’ve come to my senses.  I just picked up a barbell for the first time in 12 days, post back troubles.  I can PR next week instead.

4:00pm   Why do organic bananas have such thick peels compared to the non-organic ones?  Did you know that in the last decade there have been NO reported hospital cases of injury from slipping on a banana peel?  Only time they cause a problem is when you hit one playing Mario Kart :-p  Love that game…  and my mind wanders on…  Some days it amazes me that I manage to get my sh*t together enough to make it through a work day productively.

7:30pm   Leftover Tex-Mex is kinda like leftover chili.  Tastes even better the next day.  BUT old habits die hard.  I’ve been totally clean since starting this challenge, yet found myself craving some sort of treat…  Maybe cause I’m tired.  Might be lucky to make it to 9:30 tonight!

p.s. don’t worry.  no treat.  just munched on a baby cucumber instead.


day at the bar

Tuesday June 2:

Whole30 day 9 🙂  The smile means you caught me at a good moment.  Based on the Whole30 timeline, I should be experiencing:

Day 8-9: For the love of Gosling, my pants are TIGHTER.

But I’ve recently discovered that Lululemon studio pants are wicked comfy and totally pass-off-as-work-pants appropriate. Anyways, I had all but come to the conclusion that I was just not meant to fall into the group of people who found the timeline to ring true to their own experience. Then today happened. Out of nowhere too, cause it should have been a great day. I woke up feeling great. Got to the box for my 7:30 WOD where I actually picked up a barbell for the first time in what felt like 100 years. 😀 I was so over the moon excited! Ok, I was still smart. I used a whole #55 for the hang cleans and #45 for all the snatch business. Didn’t phase me. I picked up a bar!


With a continuous clock running:

0:00- 10:00: AMRAP 10 Minutes:

Up ladder of 5-10-15-20-25-30…

Wallballs 30/20 #20 (first 5) / #14 remainder

5 Hang Power Clean, 165/115 between every set of wall balls. #55

10:00- 15:00: REST

15:00- 30:00: Snatch Complex:

Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch #45

Result – AMRAP: 25+23

Left the box feeling like a rockstar, but within minutes of walking into my store the “Kill all Things” mode kicked in.


Well, maybe not all things… but certainly my assistant. One of my biggest pet peeves is when you are trying to tell someone something and they feel the need to chatter away the entire time. I kinda snapped at him, felt bad, apologized, (I think!) and realized maybe I just needed to eat something :-p Fail. I don’t eat before going to the box in the morning anymore. So post-WOD I’m starving. Starving = bitchy. Post-breakfast, the angry kid subsided some. My assistant still might die today though.

Food, glorious food. I’m going to share my latest awesome recipe find Paleo Tex-mex Casserole but first let me throw in a little disclaimer. I got home from work last night around 6:30 and thought it was a great idea to whip this up for dinner. It sounds simple and easy enough, but let me tell you… it’s TIME CONSUMING! Lots of veggies to chop. Made my own taco seasoning cause I’ve pretty much concluded that at least for the next 21 days I will not be using any store-bought options. Also pulled out the food processor for the sweet potato grating. Not a chance in hell I was grating those monsters by hand. At 8:00 the casserole dish finally headed into my oven and the thoughts running through my head were along the lines of “you better ROCK MY WORLD dish!! Or someone’s gonna get hurt.” Maybe that’s where today’s angry side started? Anyways… I waited patiently (haha! ya right!) for the damn thing to finish cooking and finally had some dinner at 8:45. OH MY GAWD!! Worth the effort! Worth the wait! Soooo good! If you happen to be wondering “what? no pic? and this girl calls herself a photographer…” Dude! I was hungry and it wasn’t the prettiest dish I’ve made. But pretty doesn’t win the taste test. Here – I’ll borrow one:


broken and rebuilding

First… salad may be healthier than a burger and fries, but much harder to eat while driving…  Even texting only requires one hand.


So, another Henry’s Exposure Show is in the books.  THe weekend was perfect blue skies and toasty warm temps, which did not work to our advantage.  After the seemingly endless winter, I really don’t blame people for opting to spend time outdoors rather than rummaging through my “Deal Zone”.  This being said, we did have some super-busy stretches with a line 30 ft long for 3+ hours on Saturday.  I s’pose when you bring Chris Hadfield in as the keynote speaker, you can expect some decent attendance.  And some decent customer temper tantrums too.   The only total wench I ran into this weekend insisted repeatedly that I was NOT going to make her pay the tax.  Bite your tongue Kate…  I looked past her and asked who was next.  She paid the tax.  All in all, good times and good weekend.  Except for having to toss most of the food I brought when the “waiting list” for a fridge appeared to be smoke and mirrors, and I wrecked my back somehow.  Spent 15 hours Thursday hauling boxes and bins.  Messed around with some over-head squats with the 9ft rolls of backdrop paper with a fellow CF friend, all good.  Then Saturday night, when I’d had enough of the hotel life and opted to drive home, something slipped in my back while on the highway.  SO annoyed 😐  After 4 non-crosffit days, I was super-bummed to have to extend the break cause of my back.  Sometimes it seems as though it never friggin ends.  Physio squeezed me in yesterday thankfully and I was nuked (heating pad) and shocked and things loosened up a bit.  This morning though it took probably 10 minutes to get coffee started cause every time I reached to grab the filters from the cupboard, I ended up on my knees waiting to be able to breathe again.  Arg.  The coffee filters have been relocated to the counter.  They can stay there till this goes away.

Today I couldn’t take it any longer and headed to the box.  “I’m here 🙂 but I’m broken :(” I told Coach Dave.  As always, he didn’t miss a beat.  Today was deadlift day (LOVE) which I clearly was in no shape to do, so I played along with the prowler push and sled drags in part 1 which both felt ok.  Probably because there was hardly any weight on them, but my legs still felt it.  Then I crawled my way onto the GHD machine for back extensions and sit-ups.  After all that mobility, my back felt good 🙂  “Aren’t you glad you decided to come??” asked Coach Dave?  There wasn’t much that would have kept me away today 😉

Got a text from Coach Sharon yesterday “It’s yours!!”  😀  The “It” she is referring to is my very own condo!!  Pack your castle Dr. Tom!  We’re moving!  WOOT-WOOT!  Gave my notice today at my apartment and now it’s just about the waiting game until the July closing date…  but my life is taking shape 🙂

Speaking of shape, well sort of, I’m overdue for a nutritional reset.  I’ve had this in the back of my mind for a while now, but after a weekend where my good healthy intentions went down the toilet after having to throw out much of the food I prepped for the show and the more than once that M&Ms found their way into my mouth while I was simply reaching for a few raisins and almonds…  NOW it’s really time.  There’s no hiding when I sneak chocolate.  My face breaks out like a teenage boy.  They weren’t even that good.


Anyways, focus McDowell.  I had been thinking about getting back into the Zone Diet, but I wasn’t ready to commit to weighing my food.  ALSO, while it’s very portion-controlled, I didn’t find that one strict enough to keep me completely away from sugar.  So… I’ve made a 30 day promise to mysefl in the form of Whole30.  Today is day 2, wish me strength!  Last night I made a batch of Chorizo meatballs that were AMAZING!  This came after the realization that I just don’t think I’d make it 30 days on salad alone.  Also made a batch of cilantro lime cauliflower rice that came out better than ever.


Maybe because of the absence of sugar in my life yesterday?  Everyone has their own set of challenges…  so far I’m fighting to not think about Quest bars, and maybe a weird one – GUM!  The Quest bar thoughts make me realize I was eating them too often.  Woke up yesterday (day 1) already thinking about wanting something sweet.  Damn you M&Ms!  Got past it and thankfully woke up without that thought today.  Rule of thumb – unless you make it, raise it, or pick it… pretty much everything has sugar in it.

It’s only day 2, but the other thing I’ve noticed is my fuzzy brain is fuzzier than ever.  Went to my store today to catch up on a little project I didn’t get to yesterday.  Walked through the door and forgot why I was there.  Left the store in my work shoes.  Stopped for some groceries on the way home, forgot half the stuff I had gone in for.  Hopefully this bit improves or I’ll be wandering around lost somewhere by the end of the 30 days!

Ever done Whole30?  

What did you think?  

Is fuzzy brain common?

oh yes I can

I think my mind is so exhausted post-1.4.5 that it isn’t all that interested in formulating an opinion on that little treat of a WOD.  Or maybe it’s payback for the mental warfare I went through during the 21 thrusters.  Yesterday, after opting out of my option to tackle 14.5 on Friday with the rest of the troops, I headed to the box to complete what I had committed to.  84 thrusters and 84 burpees all by myself.  This was an ugly little wrap up to the Open, but a good challenge for everyone involved because of the mental test it provided.  I won’t say I enjoyed it.  I really didn’t!  However I would do it again.  Coach Sharon dealt me the question the day before “see how you feel and really try to figure out WHY you want to do it and if it’s worth it”.  I put some serious thought into this and came to the conclusion that I wanted to prove the doubt in my own mind wrong.  I wanted to prove that I could overcome the thoughts of “you can’t!” or “you’re not good enough”.  But I also know well enough that injury comes first and I am working at listening to my body.  That’s a whole different kind of “you can’t”.  So I went in to Monday with the moto “Either way, no regrets.”

Here’s a new approach.  A deconstruction of the mental process in relation to 14.5.  Just consider we’re taking a look into my messed up mental process here :p  It may be ugly.  The profanity will be kept to a minimum for posting purposes, but I assure you that while I’m the kind of person who rarely swears out loud, in my head I can be considerably less censored.

Thurs March 27 – before the WOD was announced:

“please, please, PLEASE don’t let it be super hip-invloved!  Mine is broken.  Please let it be a WOD I can do!”

Thurs March 27 – after the WOD was announced:

“damn it.  Maybe I can still do it – no you can’t you idiot.  Your hip is broken.”

Friday March 28 – regular Open WOD time:

“this sucks.  Is this even doable this regardless.”

Friday March 28 – after watching a few fellow CFD members get killed by 14.5:


Saturday March 29

“You’ll be good to go by Monday 🙂  You got this!  You can pace yourself through the burpees and 65lb thrusters are doable.”

Sunday March 30

“ok… you’ve had too much time to think now.  What if you CAN’T do it?  No one at my box recorded a “did not finish”.  What if you are the first?  Spinning makes you dizzy.  You hate thrusters.  Burpees suck.  Maybe you should just stay home…”

Monday March 31

“if you just don’t go, maybe no one will notice.  What if you make a total fool of myself somehow?  You would be the first one to trip and land on your face jumping over the bar.  What if you can’t do a 65lb thruster? – shut up.  Go to the box.  The rest will just happen.”

Monday March 31 – WOD time

3, 2, 1 – GO!!

thrusters 1, 2, 3, 4, 5, 6

“ok.  You can DO this!”

drop the bar

“oh wow.  maybe not!  What the hell were you thinking??  How many more are there?  Like 100?  Feels like 100.  You should have warmed up better.”

7, 8, 9, 10

“Did you drink enough water?  Why does the bar feel so heavy now?”

11, 12, 13

“so much for the plan!  what happened to 7, 7, 7?  you know what happened!  you suck.  should have stayed at work.”


20, 21

“it’s a friggin miracle!  Never have burpees been so welcome!  Ok, sticking to the plan here.  Pacing the burpees.”

16, 17, 18

Coach Jenna – “just a few more McDowell!”

“shit no!!!  Then it’s back to more ‘effin thrusters!  Pace the last few even more…”

1, 2, 3

“well, you’ve really thrown all planning out the window haven’t you?  3 reps at a time?  Poor Jenna.  We’ll be here all day”

Coach Jenna – “just breathe McDowell!  and pick up the bar!”

“OK.  She’s RIGHT.  There’s no turning back now.  Brain – SHUT UP!!!  Body – whatever you DO, don’t you DARE STOP!!”

4, 5, 6

but – auto pilot, please take over. – OK”

DONE!  22:23 😀  I didn’t trip over the bar.  I only had to drop the bar once when I couldn’t get it locked up overhead.  I can promise you I was opening my hips cause I’m feeling it today.  I fought through a few moments of crazy dizziness.  Best part – I didn’t GIVE UP!  I win 😀

new fav.


Tried out a new recipe last night that was 110% worth sharing.  Picked this one cause I had a cauliflower hanging out in my fridge that was getting a little tired and as hard as I tried, I just couldn’t bring myself to make some pizza crust.  Just not feeling it.  Also happy to find an alternative to the usual cauliflower rice.  Ever made that crap?  I did.  Once.  My apartment smelled like garbage for days after.  Like brussels sprouts bad, only worse!  So not worth it.  I mean, cauli. is ok, but not that good.  Wow, I’m rambling.  Maybe because I decided it was a good idea to skip the 6am WOD this morning cause my hip is still bugging me and 14.5 is announced tonight.  My mind is in need of another outlet 😉  My body may need the rest day, but my brain absolutely craves the box.  Might head in for 9:15 to hang out with the foam roller and work on some pull-ups…

Anyways, this was the most amazing meal I’ve made in a long time.  That has absolutely nothing to do with the lack of culinary creativity I’ve suffered from recently either.  Also opted to borrow a pic from the site cause the photo I took was horrible but at the time I was hungry and didn’t really care enough to take another.  DK is my foodie pal at work.  We decided a while ago that sometimes you just get so hungry that it can make you irritable or angry.  We also decided that “hangry” was the perfect word for this.  I wasn’t quite at that point last night, but whatever.  Juli B from paleOMG knocked it well out of the park with this one.  Super easy too.  Trust me, worth trying.  Wait… here’s a pic 🙂  and the link.  Enjoy!  (my opinion… doesn’t need the onion.  but that’s just my opinion.)

paleOMG Mexican Rice Bowls


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