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Posts tagged ‘training’

Victory! :)

Life is messy right now. Stress level is pretty much off the charts thanks to Henrys, but that’s hopefully nearing the end. Sport Chek I’m so very grateful I kept in my back pocket for all these years cause I was only “unemployed” (ish) for a little more than 2 weeks before walking into a new full time role. Curiously enough, right back to the same store I was full time in before I first took the job at Henrys… but anyways, I’m happy to be working 🙂 On the hunt for what I want to be when I grow up still, but not bored and losing my mind. Having a job to do also put an end to my excessive WODing :p it was good therapy when I needed it, but as a friend mentioned “just think… soon you’ll need physio and you’ll be able to make friends there too!” Ha-ha.

Anyways… I’ve gone back to logging my WODs on paper cause I suck at this format lately and I got my girl into that habit too so I’m actually accountable there. However – I SMASHED my previous Grace PR and I’m pretty excited so that was worth sharing! I  recorded an Rx Grace time for the first time this year in May 9:53.  Yesterday I killed that one! 4:01 😀 and Grace wasn’t even technically a part of the WOD!

Mon. Nov. 28:

BUY IN – OTM, 8 min:
3 Back Squats

WOD –
4 min MAX Clean & Jerks #95 (30 reps)
– rest 1 min
3 min MAX Bar-hop Burpees (35 reps)
– rest 1 min
2 min MAX Back Squats (30 reps)
– rest 1 min
1 min MAX Toes to Bar (14 reps)

Score – 109

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

throw’n down

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

Shrug Life

Shrug Life

WOD # 1 – Thruster Ladder

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

Complete 2 thrusters at each weight

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

WOD # 2 – The Girls

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

males – 30 snatches

females – 30 clean & jerks

remaining time – max reps unbroken wallballs

Score – 325 (205 wallballs)

team throwdown4

WOD # 3 – Bambi

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

males – 20 calories Airdyne

females – 15 calories Airdyne

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

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

team throwdown2

WOD # 4 – The Hundreds

20:00 AMRAP:

100 calorie row – 25 cal per athlete

100 synchronized kettlebell swings #35

100 synchronized burpee-box-jump-overs

100 synchronized deadlifts #105

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

team throwdown

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

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

who knew?

Sun. June 14:

In teams of 2:
1600m Row
GRACE: 30 Clean and Jerks #75
1600m Run (together)
ISABEL: 30 Power Snatch  #65
1600m Row
30 Muscle Ups** 20
Time: 40 minutes (ish)

**scaling for the muscle ups – 4 ring dips+4 push-ups

Sweet Jeezuz!  I need to get my muscle ups if that’s the “new” scaling option!  And my cardio kinda sucks right now. I could barely talk with TB as we did our little mile run. Gasping… for… air…  Pathetic.  I was sweating profusely after this WOD and my shoulders, chest, triceps, and pretty much every other part of the arm was totally gassed after that one.  Dead, but happy 🙂  Although we’ll see how I feel about that tonight at hockey I suppose…

Sat. June 15:

Bench press only shows up in a WOD a few times per year it seems…  I know it’s not the kind of full-body exercise crossfit is known for, but I kinda dig it.  Until 1-2 days after anyways…  Last night I nearly gave up and went to bed with my bra on cause my chest and shoulders were just not interested in reaching behind my back to undo the damn thing.  Yesterday was another fun partner WOD too.  Sounds like sh*t in writing, but slap “partner WOD” to pretty much anything and it can’t be that bad.  Actually, all of the WODs this week have been both GOOD and FUN 🙂

Today was a rest day like most Saturdays, except my new love affair of long walks on the Grand River Trail with my wonder pup had out us trodding along after work for nearly two hours together.  Excellent post-work therapy 🙂  The spot is great cause it rare that I come across another soul during our 7km look AND I come home with a tired Yuko who settles down and sleeps like baby.

You're still with me, right?

You’re still with me, right?

Fri. June 12:

AMRAP 20 Minutes: Teams of 2
75- Wallballs (20/14)
60- Box Jumps (24/20)
45- Chest to Bar Pull-Ups
30- Power Cleans #135/#95  #80
15- Muscle Ups  MU transitions
*Split Reps as Needed

Result – 1 round + 33 pull-ups

I so badly want to get better at my kipping pull-ups.  TB and I broke these into switching every 2 reps, which was smart, but it would be really nice to fly thru them in higher doses.  I mean, I’ve come a long way from a year ago, but I find these hard to consistently work on cause they leave the paws so tender.

Post-WOD, pre-work I finally got in to see the osteopath.  A few have been recommending it for some time.  Initial appointment includes going over my “history”.  She needed two pages.  I’ve always known that I had some concussions in the past, but when you get someone sitting in front of you and start to talk about the sh*t I’ve put my body through it’s still a bit of an eye opener.  I’ve had 4 major concussions.  Apparently that’s not normal.  And lots of injuries I probably didn’t even have officially diagnosed cause I was a horse kid and “just suck it up and keep riding!” was the way we did things.  “You didn’t tell me you broke your foot” came up at one point to which I responded “that’s cause I didn’t know I did!”  Yup.  At least once apparently.  There was an explanation of 3 T-intersections in our bodies that connect nerves and stuff that pretty much went right over my head… except the part about ALL 3 of mine are pretty much eff’d up.  “It’s kind of amazing you can even stand up” she said.  Not the first time I’ve heard something like that part.  The hopeful news that I came out with in regards to the never pain in my leg was “I can help you.”  It’s been a loooooong time since I’ve heard something that positive.  My fingers are crossed that she’s right!

Thurs. June 11:

Part 1. Floor Press/Bench Press: 2 Reps on the Minute for 10 Minutes  #105
*you choose weights*
-Then-
Part 2. 10-9-8-7-6-5-4-3-2-1 Reps of Floor Press/Bench Press #185/#135  #85
*30- Double Unders after each round*

The Double Unders had options!  Yes!!  15 seconds hard ass fawk of Satan’s tricycle (air dyne) or the ski ERG.  I like options.

PR Friday

PR Friday!!  See?? Further justification that Friday should be deadlift day.  Also, my BUTT says “thank you Coach Dave!” (dripping heavily with sarcasm) for the Thursday lunges.

Fri. June 5:

Coach Greg was in charge today.  Actually the later part of this week has been a mash-up of the coaches I rarely get to work with.  Mom & Dad (Dave & Sharon) are away and the kids have taken over!  They are doing a pretty awesome job 🙂  Today’s warm-up was creative.  Burpees to the tune of Roxanne.  Like every time Roxanne is sung, do a burpee.  Starts out pretty tame, but the end chunk is a steady string of the lovely things.  Side note – Yuko is getting really good at his “down, stay!” during a warm-up.  He just lay there through the series of throw-myself-down, pick-myself-up, repeat.

Part 1. 5 Sets: 1- Squat Clean and 1- Jerk Complex *Increase load after each set

#85 / 95 / 105 / 110 / 115*


Part 2. Deadlifts:
Work up to a HEAVY single and then rep out  with 10%-15% less

1 rep #250 / rep out #165 10 reps

NEW Squat Clean PR – #115           

NEW Jerk PR – #110        

NEW Deadlift PR – #250  <– this could have been heavier if this genius hadn’t put cream on my quads before coming to the box.  Once the bar contacted my thigh it didn’t want to move!  Still happy happy, but also stoked to try again another time.

progress

Thurs. June 4:

Teams of 3- AMRAP 20 Minutes
Station 1: Row for calories
Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53)
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the row

Kinda boring, but Coach Jenna nailed it with her pre-WOD pep talk.  “You’ll look at the clock and think jeeeezuz! still 18 minutes left! then next time you look up there will be like 6.  That happened.  My focus on this one was to keep my row efficiency as close to 1,100 cal/hr as possible.  Nailed it.  The lunges were lunges.

Tues. June 2:

AMRAP 15 Minutes:
1 Clean and Jerk (155/105)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
4 Clean and Jerks (155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round

Tara and I looked at each other and asked “how much you cleaning?”  No response.  hahaha I had a game plan in mind of #85, but after a few warm-up reps I wasn’t so sure.  We both decided on #75.  We also both commented after the WOD what a good decision this was!  My T-spine has been pretty locked up for a few days and about 8 minutes in the jerks were a dagger in the middle of my back.  So I just cleaned.  Cindy was awesome though!  My pull-ups were pretty decent 🙂

Mon. June 1:

Part 1. Squat Snatch: 1-1-1-1-1  #65*
Part 2. Back Squats: Work up to a HEAVY single #165

Decided to go for form over load on part 1.  By the end of it all, I was moving really well!  Like actually making contact with my quads before throwing the bar over my head.  Win.

living the dream

This week has kicked my butt a bit!  On top of the heavy work load at the box, my head has had a few moments of considering my total disappointment in this round of Whol30 and wanting to throw in the towel.  I mean, what a waste that would be when I have less than a week to go.  Yesterday I had a random daydream about an Oreo cookie.  Just one… I’m not even sure I remember what they taste like after 3+ years grain free, but a girl can dream…  Great.  Now I’m thinking about Oreos again, so back to the good stuff.  Heavy squats Monday, then Wednesday was a leg destroyer, Thursday made the hands more than a little tender, then this morning I PR’d my 3 rep max deadlift.  Not complaining, actually feeling pretty satisfied with the accomplishments, but my body is relieved tomorrow is a rest day.

1507983_10152886930799524_2889972900919233266_n

That’s pretty much been the story of my life since Monday :-p

Fri. Apr. 24:

Part 1. Another BIG sexy Squat Clean + Jerk Complex
2- Squat Cleans+ 1-Jerk  #75
1- Squat Clean+1-Jerk  #85
2- Squat Cleans+1- Jerk  #95
1- Squat Clean+1- Jerk  #105
*Increase load after each set*
Part 2. Deadlifts:
Work up to a HEAVY set of 3 Reps, drop the loading 10%-15% and then go for MAX reps

HEAVY 3 reps – #215, rep out – #135 x20

Yaaaaaaa-BUDDY!!!  215lbs for 3 reps 😀  Don’t suspect my 1RM is reasonable at #240 anymore!!

76d7131a93e3b01fb7d54204dca9d025

Thurs. Apr. 23:

Part 2. Teams of 2, AMRAP 20 Minutes:
30- Lateral Barbell Burpees
30- Chest to Bar Pullups  pull-ups
30- Power Cleans
*Power Clean weight increases each round.

P. Cleans – #65/#75/#80

Ok, there’s something wrong with this statement, but I’ll make it anyways.  I loved the lateral barbell burpees today 🙂  Found a rhythm to them and strung them together all fast and seamlessly.  Fun times 🙂  The pull-ups were a mess and came down to 1 rep each, so we didn’t get as through as many rounds as this WOD intended, but TB and I had fun anyways.

Wed. Apr. 22:

21 – 15 – 9 Reps of:
Thrusters #95/#65   #55
Front Squats #95/#65   #55
Wallballs 20lbs/14lbs

Time – 8:26

Sweet jeeeeezuz!!  This was ridiculous!  Kinda reminded me of 15.5, or maybe worse?  At least part of 15.5 was sitting on a rower!  In a sneaky sort of way, this was 135 squats.  Not heavy squats, but 135 reps with a PVC pipe still feels heavy near the end.  I nearly cried when I got home and remembered how many stairs were involved every time my pup had to pee.

passout

step up

I need to vent for a minute.  I agree that everyone is different and the only person I am responsible for is myself.  If you want to cheat on your diet, or cheat reps in a WOD that’s up to you.  It’s generally none of my business.  There’s an exception to that.  When you join our Whole30 discussion group and post a pic of a chocolate skor cluster with a comment “is this Whole30? hehe!” it becomes my concern.  This might not have bothered me all that much if you hadn’t been my partner for Murph and cheated a rep or two off every round.  And if I wasn’t already waking up thinking about chocolate I may have cut you a little more slack too.  But listen, it’s not my job to count your reps for you, but when trying to transition smooth and efficient, counting reps is the way to go.  When my usual WOD buddy doesn’t have to miss a WOD for an exam, we are seamless.  So while yes, you are only cheating yourself in the end… don’t try to drag me down with you!  I’m committed and hard-working.  Get with the program.

Sat. Apr. 18:

Ok, I probably shouldn’t be blogging about today at all considering I called in sick.  I never call in sick, but after a 4th night of not sleeping much I felt justified.  PLUS the mobility workshop going on at CFD seemed like something I really needed.  As for the WOD first, maybe not so much… but I was there, so… yeah.

unknown-1Ahh… Murph.  Done as a partner WOD today thankfully!  Cause had it been solo I might have said “eff this!!” during either of the runs.  It was a beautiful sunny day, but heading up the hill to the turnaround point was running head first in a wind tunnel lol!  Maddy and I paired up and decided to split the middle chunk in to rounds of Cindy.  Good plan I think 🙂  Kept us moving at a steady pace the whole time, although I have no idea what our end time was.

Fri. Apr. 17:

So much for the chiro miracle I had hoped for.  Day 3 running on very little sleep.  Day 3 getting out of bed at 3-something cause I just couldn’t get comfortable enough to hope for more sleep.  As soon as I got up and got moving around, the back feels fine.  Arg.

4 Sets:
1 Power Clean+ 2 Front Squat + 2 Jerk Complex

*Increase loading for each set*

75 / 85 / 95 / 100

Got up to #100, but my clean was ugly, squatted easy-peasy, then failed the jerk.  Shook it off and tried again.  This time failed the clean!  Again, and again…  Took me a few attempts, but I finally completed the complex at #100.  Same weight as last Friday…  that’s not the point of this exercise but running on fumes I decided to be ok with that.  Also didn’t want to really mess up whatever is going on with my back.

Thurs. Apr. 16:

Team 10k Row
*Teams of 3, switching every 250m*
*Every 5 Minutes, perform 3 plate pushes (1Each)*

Time – 48:47

Sweet jeezuz this was rough!  Learned my lesson when I took the bait of Greg encouraging me to row harder to reach 5800 meters before the 5 minute plate push.  I switched gears and rowed HARD.  Then wanted to die for the next 10:00.  Noted.  I figured this one would take a while, but didn’t expect nearly 50 minutes.  Clearly, cause post-WOD I had to toss Yuko in the car, rush home to inhale some food (cause I was starving and kinda dizzy!) and book it to my chiro appointment.  Thank God I made that!  She cracked me like crazy!  Maybe I’ll be able to sleep properly again without being unable to breathe every time I move.  Not fun.

Wed. Apr. 15:

Pretty proud of my little man today 🙂 Who turned 3 months on Monday.  Yes, that is a thing.  I’ll only have him till he’s a year, so we’re gonna celebrate.  Happy 1/4 birthday Yuko lol.  Back to today – first we got up early and headed to the track. It’s been quite some time since I’ve brought Yuko along, like the last time we were still at the point where I had to carry him up and down stairs and he really sucked at walking. Today we managed to run together (super-slow, but it’s a start!) for almost a whole lap!  Then we walked another, and he settled down and slept on my hoody while we went through a Rachel WOD creation. 5 rounds with a partner – jog 1/2 lap, sprint 1/2 lap, 10 burpees, 30 second plank hold, tag your partner.  Ok, I did sprint-ish.  The first 3 anyways. I’m disgruntled at how downhill my running capacity has slipped. Something to work on. And not the point of this story.

image

After the track we headed to Yuko’s first day of puppy school 🙂 ok, I was a little nervous that he might poop in the classroom, but also excited to meet the rest of his litter 🙂  From the minute we walked into the centre he was a bit of a spaz, but there were dogs everywhere and lots of stuff to sniff. I had to pretty much tackle him so the vet could give his vaccines and he jiggled like a jumping bean on the scale.  Wish I new what his weight was when I got him, cause today was 10.5kg… Ever seen the movie Best In Show? The group of people which I share the “Y” litter with sort of reminded me of the movie.  An eclectic group, although all very nice. There was Yorkie and his stereotypical gay couple who have avoided any dog socialization up to this point as they were fearful that others may not have vaccinated their beasts. And I’m not making an assumption here, the more chatty of the pair threw in a “me and my husband” comment at one point that made hubby turn a bright shade of red. Then there was the French woman who got paired with Yvette. That doesn’t happen by accident, right?  There was also a young couple who had Yugo. Seriously? That was confusing when she kept saying his name and my little fur ball didn’t know what to think. I mean, I guess when you pick the letter “Y” for a litter, there are only so many options. One thing I did pick up from the little meet and greet while we all sat in the waiting room (the people sat, the dogs strained to sneak in a little play session) is that while I’m really pretty easy on Yuko in terms of demands, he’s really pretty awesome.  He settled in the chaos better than most. He doesn’t bark a lot, which many voiced as a concern. AND he’s the only of his litter who sleeps through the night! That’s lucky for him since we’ve had the pups 6 weeks now! He would have got the old “return to sender” ages ago.

image-1Yup.  That’s my boy.  Sure I’ll listen to you and “Sit”, but don’t expect my attention to be undivided.

 

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