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Posts tagged ‘wellness’

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I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

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

round and round

BUSY week!  Busy summer actually… I have a week of WODs to catch up on logging, and some other stuff on the go as well.  As always, nutrition is on my mind.  Well I guess more accurately, food is on my mind like pretty much all the time and I still want to be smaller again.  Those thoughts seem at war within my head pretty much every day.  I’m working on setting up a nutrition consult kind of thing with Amanda’s intro coach at CFC.  That’s her thing and I’m really interested to hear her spin on things.  From when we first chatted, she told me to keep a detailed food diary so myfitnesspal and I have become reacquainted after quite a long break.  Old things come back in style, right?  Anyways… my kryptonite is peanut butter and Quest bars (still, I know).  BUT… all in I’m getting like 900-1,100 calories a day!  So am I not eating enough?  Or just not the right shtuff?  PB is really calorie dense, so…?  I don’t know.  Obviously.  Anyways, looking forward to getting a new opinion and hopefully finding something that helps me fit into clothes as I would like again.

Thurs. July 28:

Every 30 seconds for 25:00 Minutes:
1- Squat Clean and Jerk, Approx 70-80% of your 1RM

#100!! (woot!!)

Yes, that’s 50 reps.  1 at a time… and 30 seconds goes by SO fast!!  I remember getting to 20 and thinking “yeah! 20 done!” immediately followed by “oh crap!  30 left!”  By the time we reached 40, it got tougher to stand up out of the squat clean, and my jerks became mini jerks with a strict press to lock the bar out but I made it!!  Went in to the box with a game plan of hopefully attempting 90-95lbs and crushed 100 😀  The happy dance that played out in my head was pretty awesome.

Wed. July 27:

3 WODs in 25 hours. 😐 Hungry and my quads are a bit unimpressed, so opted for a light run this morning to flush things out.  Run felt great 🙂 could have just kept going if I didn’t have to get to work!

Tues. July 26:  6am CFD

Back Squats: 9-6-3-6-9
Heavy 9, add weight, heavy 6, add weight…heavy 3, then try to use the same weight on the way back down

105-125-145-125-105

ONLY person to show up for the 7:30am class meant a private session with Coach Jamar 🙂  Sometimes, not appreciated… but on a heavy day it’s totally cool!  I was torn when it came to the set of 3 if I could put another pair of 10lb plates on.  Jamar asked “what are you thinking?” and when I told him that he said “well, you’ve said it now you have to ;)”  It was awesome!  Kicked myself a little later on for not going a little heavier!

Mon. July 25:  7pm CFC

Buy in – EMOM, 10 minutes:
Front squats: 1 pause squat, 1 squat
*add weight each round

Started with 75lbs and ended with 135lbs.  Can’t remember who I got there though!

WOD – 3 rounds, for time:
6 ground to overhead #75
12 box jump overs
24 KBS
48 double unders
2 minute rest

Time – ??

Mon. July 25: 6am CFD

With a partner…Aternate reps
AMRAP in 5:00 Minutes
2- Squat Cleans #185/#125  #85
(you do 2, your partner does 2…)
Rest 2:00 Min
AMRAP in 5:00 Minutes
5- Shoulder to Overhead #185/#125  #85
(you do 5, your partner does 5…)
Rest 2:00 Min
AMRAP in 5:00 Minutes
10- Deadlifts #185/#125   #85
(You do 10, your partner does 10…)
Rest 2:00 Minutes
1 Min Burpee Over Bar   18
Rest 1 Min
30 Sec Burpee Over Bar   10
30 Sec Rest
15 Sec Burpee Over Bar   6

I wish I remembered all the details for this one but life has been so busy I’ve slacked on recording stuff regularly 😦  I DO know we did pretty awesome!  Over 50 reps squat cleans, I think 65 shoulder to overhead and 120+ deadlifts.  This being said, 85lbs got HARD.  Especially for the shoulder to overhead, but stuck with it 🙂  Sit down before you read this… I LOVED the burpee portion 🙂  Or maybe I’m the one who should sit down.  Or lay down till that feeling goes away?

nice surprise

Generally speaking, good start to the week 🙂  Got to the box this morning feeling like a bit of a zombie after not falling asleep till later than usual.  Just couldn’t get myself to wind down from hockey.  Speaking of hockey… I got to the arena a bit early for once cause our game wasn’t till 7:00.  Was standing watching the game before ours when someone gently grabbed my arm.  I casually turned around and Amanda’s smile was waiting for me.  🙂  Nicest surprise!

Ok so today… grumbled to myself through the warm-up, but once it came time for the WOD I got into my rhythm more.  Failed a bunch of reps in part 1 and maybe it was cause I was too tired to argue with myself, but I didn’t get all stuck in my head and have to walk away.  Tried again, sometimes twice… but PR BABY!!!  Ok, we were supposed to keep them power cleans and I squatted the heavy ones, but still!!  Looking back at things now, today was a pretty big deal.  One of my biggest challenges when cleans get heavy is getting under the bar fast enough and catching the landing.  Today a few were caught really low and I still didn’t panic and bail 🙂  Another nice surprise!  Maybe I should lift with a tired brain more often?  Hmmm… maybe not.  As for part 2… #95 is the new #75 😉  The first few rounds weren’t pretty at all.  After a pile of squat cleans I felt like I’d forgotten how to power clean, but survived.

Mon. May 30:

With a running clock starting at:
0:00- 25:00 Minutes: Find a 1 RM Power Clean   #120
25:00 Minutes- 30:00 Minutes: REST
30:00 Minutes- OTM for 10:00 Minutes:
2- HEAVY Power Cleans   #95

*last minute: MAX reps  8

Post WOD – 5km run (NOT fast and not really fun, but DONE)

After my run is where the morning went from good to generally good.  Stretched and wandered to the change room to shower with my head down looking at something on my phone.  Looked up enough in the change room to think “why is there a dude in here?!?!” Then it sunk in that the real question was “why is there a chick in here?!”  Yup.  I walked right in to the men’s.  Well, I was wide awake after that!!  And pretty embarrassed although I’m not sure how many people even noticed.

Saturday Amanda finally came to check out a WOD with me 🙂  I never pushed or bugged.  Crossfit has enough of a reputation on its own for being cult-like at times and although I really wanted to try working out with my chick, I wanted it to be her idea.  I was so little-kid-excited when I got the text “so… I’m curious about crossfit”!  Anyways, when the Saturday WOD was posted I was kinda bummed out cause it lacked any and all of the crossfit movements that are fun and exciting and different from anything else one could try, but we still enjoyed it 🙂  Even the airdyne wasn’t entirely horrible (although I would have picked the row).

Sat. May 28:

In Teams of 2, AMRAP in 30:00 Minutes
1 Mile Run
150 Burpees
150 Calories Row/Air Dyne
*Must run together
*Partition reps and calories as needed

Result – 124 cal. Airdyne

Pretty impressed with my chick 🙂  Not a gym person and generally only really runs in short bursts chasing a soccer ball, but together we did pretty awesome on this one!  I picked up more of the burpees around the half-way point, but everything else was shared pretty evenly.  The partner WOD concept is a work in progress.  Leaving your partner standing around waiting for 3 minutes of the airdyne isn’t ideal… then I just feel like I need to put in 3 minutes and want to die after 1.  “Coast” just isn’t in my vocab.  Although I kept the same calorie count in my minute as my partner got in 3, so I didn’t feel like a slacker in my own mind at least and I kept that info to myself cause I was really just happy to get my girl out to the box!

when all else fails

Well, I guess the sh*t hit the fan.  I’ll back-fill a bit briefly before the actual rant begins… January I decided I was DONE with Tecfidera.  Couldn’t live with the side effects any more and unhappy with the fact that the nerve pain still followed me around every day of my life.  So I stopped.  Just like that I was done, cold turkey.  Doctor’s don’t recommend that, but I didn’t care.  I mean, I do everything in my power to help my body fight this disease on its own, so I wanted to see if that was enough.  I eat really clean, I exercise regularly, get lots of sleep, drink lots of water, take all the vitamins and supplements they recommend… so I should be good.  My recent visit to my MS doc brought up a comment of “you’re going to live forever!!” when he took my blood pressure.  And for half of January, all of February (even with 29 days!) and much of March, life was grand.  I no longer felt fluish every day.  I no longer had to hide in the office several times a week to ride out a flushing attack.  I was sleeping fantastic and had plenty of energy.  I felt “normal” again.  Till mid-way through the Open when my hands and everything below my knees went numb.  Functional, but without feeling.  Believe me, I had a few moments of thinking “oh shit!  What have I done?!”, but carried on.  First relapse in more than 3 years, but not like I haven’t been trough these before and this one was pretty mild.  Lasted for a little over 2 weeks then I started to regain feeling.  Cool!  Piece of cake!  Except a few days later I had a rough day.  The every day nerve pain was amplified.  It was a long day at work cause we had a staff meeting at the end of the day, so 13 hours straight in my store.  My wonderful girlfriend drove out to give me a hug cause she knew I was feeling rough.  🙂  A moment of smiles at least!  I fought through it and the next day things felt a bit better.  The day after that, better still.  That tough day was last Wednesday.  Yesterday, was another tough day less than a week later.  Tougher than I’ve had in a long time…  The pain was so bad I fought of feeling like I was going to barf all day long.  Stoned on pain meds I at least managed to sleep and woke up today feeling a bit better.  Ok, it’s progress.  Went to the box this morning, cause that’s just what i do and scaled the sh*t out of the workout.  Sucked a little cause it was heavy squats and I like heavy squats, but let me put things into perspective – If someone had been able to promise me yesterday that I would never have to deal with the nerve pain again if I would give up crossfit, I wouldn’t have given it a second thought.  And I LOVE CROSSFIT.  No one can tell what causes this nightmare, or even how to prevent it… but I’m going out on a limb maybe and guessing that heavy lifting doesn’t help.  😦  I’m not doing a very good job right now of pleading my case to live without the daily injections which have been once again suggested…

give and take

image

I wasn’t sure this would ever be a world where I belonged again.  I’ll throw this disclaimer in right away – this is not at all instead of crossfit. And certainly not an attempt to replace CFD in my life. It has been my life for 2 1/2 years, my family… and I have no need or desire to change that. I’m just at a point where I want to supplement with more running and I just couldn’t bring myself to go back to the track.  Plus the people watching in an actual gym environment is top notch!

image

Friday we had a potluck lunch going away party for Yuko 🙂 there were balloons and party hats and a crap load of dog treats and all kinds of people food too 🙂 I brought sweet potato brownies. Shocking, I know lol, but everyone always loves them! I’m getting just as bad as my mom when it comes to bringing the same thing to every social event. At least I come by it honestly, and no one ever complains.

Thursday night I finally cracked. I’ve been rock solid the whole way through, and still stick to my joy in knowing what an amazing dog I’ve raised and what a life changing experience he’s going to be for someone, but I started thinking about Tuesday and fell apart. Being really tired probably didn’t work to my advantage too. I still don’t know how I’m going to hand over his leash and just walk away, but at least I can think about it now without crying. Well, pretty much… almost…

image

So far, so good :)

Whole Life Challenge – First week DONE

so far, so good 🙂 notes from the week:

  • I no longer think about gum every minute I’m awake
  • I think I’m finally sleeping better after a rough first few days. Although this likely had nothing to do with the WLC and everything to do with work stress.
  • Oatmeal is back in my life 🙂 it makes me feel a bit nauseous, but I’m not giving up. That will hopefully go away!
  • I do still crave a chocolate chip cookie dough Quest bar pretty much daily, and I do still eat more watermelon than is likely recommended, but I haven’t caved to the first and I’m accepting the second. It will be out of season soon enough and I’ll have to move on…
  • Made a whole chicken in the crockpot this week.  If you haven’t tried that, I recommend it highly! So good!! And easy too 😉
  • pinterest has joined YouTube on the list of not pre-work activities. Friday I went looking for something to do with the 4 zucchini in my fridge and after 20 minutes pulled myself away with 100 treat ideas swimming through my head, 3 DIY ideas for my condo, and nearly convinced I need to work on my muffin top. I was almost late for work, and I have no new ideas for the zucchini.
  • this week’s lifestyle challenge is 10 minutes of meditation. It started rough, but once I learned there are lots of guided meditation videos on YouTube, it got easier 🙂 What hasn’t gotten easier is 10 minutes of mobilization. Especially when I don’t get it in at the box! As soon as I lay on the floor at home, Yuko wants to help. Ever tried stretching with a dog sneaking up to lick your face every chance he got? My favourite moment was the attempt to turn away is when I realized he was standing on my hair! Well played Yuko 😉
View from the floor

View from the floor

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