So, it's been announced but details are to be forthcoming. On October 3rd, CrossFit Saskatoon is hosting the Saskatchewan Games. I could not be more pants-wettingly excited about this. I'm planning my 30 days strict paleo to run from Wednesday until the day of the games. Thanks to Chad and Ian for planning the one thing that will easily keep me on track for the full 30. Heh!
No, I'm not competitive. Not at all.
09-08-27
5x5 bench. 45-65-75-85-95-105x3-115x1 (PR)
Five rope climbs (yeah, I manned the hell up after I found out 4 year old Josie climbed the rope before me) and 50 unassisted pistol squats (my one stupid human trick).
3 attempts at 1RM for snatch and clean and jerk. Form was... deplorable. So glad someone (Kurt) video'd it because, wow, I didn't realize just how broke down messy I am.
80lb Snatch (PR)
You can see me thinking it through as I pause, think, move, pause, think, move, pause, think and move. My 75lb snatch before this felt freaking beautiful, though. Of course, no video of the one lift that was reasonable.
110lb clean and jerk (Not a PR)
I land too wide, my knees cave in, I don't aggressively drop under the bar as, when I catch it, I have to press it to lock out. And I just have to point it out again. What the fuck is up with my knees?!?!
It's like my legs are doing this in the middle.
09-08-28
1-20-1 35lb Kettlebell breathing ladder. As rx'd in 31:29. No. Just. No. Despite my love of handcare (there's something about sanding off callouses with an emory board that I find infinitely satisfying) I managed to get four icky blood blisters, which I had to delay dealing with to keep some skin on my hands for the next day's workout. They're cleaned up now and healing but, yeah, not worth it for this WOD! I also couldn't lift my arms over my head after. It's Monday as I'm typing this and I'm still feeling this one. I'd rank this up there with the 500 thruster painstorm workout for all time disliked WODS that I won't repeat.
09-08-29... The Chipper From Hell
Actually, I really, really, really liked this particular chipper and would do this WOD again in a heartbeat. It was nine kinds of awesome.
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 Push Press /Push Jerk 25/40lb DBs
30 Double-Unders
15 reps 95/135lb Thruster
30 Pull-ups
30 Burpees
300' OH Walking lunge with 25/45lb plate
Rx'd everything but the muscle ups, which I scaled to muscle up transitions from the knees. Did it in 36:48. I was chasing Kelly the entire way (I lost her on toes to bar, caught up during push press and DUs but she left me in the dust on PLUs, I gained some time on the burpees but she stayed 50 feet ahead of me on the lunges and I couldn't close the distance). As you can see, I really enjoyed having someone to push and be pushed by... it's not often I get a chance to chase Kelly. she's speedy. Robin rx'd the whole thing, which was awesome to watch! It would be awesome to repeat this one when more of us have MUs.
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Monday, August 31, 2009
Wednesday, August 26, 2009
Who ran me over with a truck?
Man, I am happy it's a rest day. Kind of feeling a bit beat up. I thought my shoulders would be the crankiest but it's my arse and hammies that are feeling the most foul.
09-08-25
AMRAP 20 of:
12 25/45lb plate push press
12 strict K2E
200m run
Ubered with the guy weight but had a bit of a kip to my K2Es so no star. :( Managed 5 rounds+12+12+40m. It was a good one. Worked on jumping MU from a 20" box. I can get the transition but the ring dip eludes me. I get half ways before poopng out and then just hang there up on the rings, arms half extended, swinging in the breeze. Yep.
09-08-24
Diane! I've never tackled this benchmark before and, one day, I hope to rx it. Tyler linked to a ridonkulous video of Brett Marshall burning through the same WOD with HSPUs faster than my PUs. Kind of crazy!
My time was 15:23 with rx'd deads and HSPU negatives to two ab mats. After was strength club and I don't know if Diane had me nice and warm or what but it was actually a pretty decent night for heavy lifting.
Squats 3x5 @ 165lbs
Shoulder Press 3X5 @ 68lbs
Deadlift 1x5 @ 210lbs
09-08-23
5X5 Push Press at 65, 75, 85, 90x2, 85
1km run @ 4:35
423 skips in 4:35
Was a bit disappointed with push press.
09-08-25
AMRAP 20 of:
12 25/45lb plate push press
12 strict K2E
200m run
Ubered with the guy weight but had a bit of a kip to my K2Es so no star. :( Managed 5 rounds+12+12+40m. It was a good one. Worked on jumping MU from a 20" box. I can get the transition but the ring dip eludes me. I get half ways before poopng out and then just hang there up on the rings, arms half extended, swinging in the breeze. Yep.
09-08-24
Diane! I've never tackled this benchmark before and, one day, I hope to rx it. Tyler linked to a ridonkulous video of Brett Marshall burning through the same WOD with HSPUs faster than my PUs. Kind of crazy!
My time was 15:23 with rx'd deads and HSPU negatives to two ab mats. After was strength club and I don't know if Diane had me nice and warm or what but it was actually a pretty decent night for heavy lifting.
Squats 3x5 @ 165lbs
Shoulder Press 3X5 @ 68lbs
Deadlift 1x5 @ 210lbs
09-08-23
5X5 Push Press at 65, 75, 85, 90x2, 85
1km run @ 4:35
423 skips in 4:35
Was a bit disappointed with push press.
Friday, August 21, 2009
Daaaang! Massive Catch Up Post
09-08-12 Shaebata!
Tabata format (20 seconds on, 10 seconds off)
4 minutes each of:
Front Squat -65/45lb
Ring Rows
Squat Thrusts
Row for Strokes
Hubby shamed me into uber rx'ing this puppy with doing the 65lb front squats. Score was 244. I found the squat thrusts the weirdest. Kept on wanting to throw in a push up! Dystonia acted up a little bit on this one.
09-08-13
4x800m runs with rest between runs equal to run length. My times were 3:33, 3:37, 3:39 and 3:41. Kurt used the vest and was all hardcore. I was proud of him, especially since he's not a huge fan of running sprints. I was happy with how I did. Also, running with Shae is kind of awesome. He is one intense guy and that energy is fun to be around.
After was Oly Club:
Muscle Snatch @ 65% 3x3 (used 50lbs)
Snatch Balance 1-1RM... Maxed at 75lbs and was nervous after cracking myself in the head the last time.
Snatch Pull (my fave) @ 105% 3x3 (80lbs)
Front Squat at 3x77%, 2x82%, 1x87% (125, 133, 140... FUN when you don't rerack)
09-08-15 Painstorm!
AMRAP 30 of:
100m run
10-55lb hang power snatch + lunge + lunge
10 PLUs
Did 6 rounds + run + 9 HPS+L+L. This workout was awesome! I was still having some issues with my dystonia in the mornings and, since this was at 9:00 a.m., I was a bit of a gimp but if I really concentrated, I could get through the movements only a bit slower than per usual. I had a sore butt for days after because of the lunges! Is it sick to enjoy butt DOMS?
09-08-16 Linda
10-9-8-7-6-5-4-3-2-1 of 1.5 x body weight deadlifts, 1 x body weight bench press and .75 x body weight cleans. My new favourite workout! I was no where near rx'ing it but I think I went heavy enough to tax me but allow me to keep moving. I used 185lbs, 85lbs and 100lbs respectively at 140lbs bodyweight (yay paleo!) and my time was 35:35. Kurt grabbed some video of the WOD. Also, note that Paul and I are dressed alike. I am SWFing him, apparently, especially since our WOD times lately have been erily similar. Soon I will be dating Julie and joining the army.
And, yes, the video is sideways. Kurt and I are a pair of luddites and can not figure out how to make it right side up.
09-08-17 UP!
This one killed my elbows and grip for days. I think I might be developing tendonitis or something. It was 5 rounds for time of 6 MU (or 15 MU transitions), 9 65lb thrusters and 200m run. I finished in 23:15. My transitions were with knees on the floor and the ring at 1" above shoulder height when I was standing.
Strength club was after. I did 3x5 back squats @160lbs, 3x5 bench press @ 85lbs and 3x2 power cleans @100lbs. Could not get my last set of cleans - too tired and I just didn't have it in me. Squats felt good, though.
09-08-19
5x3 max overhead squats at 85, 95, 105, 110 and 115x2. 1-10-1 pull up ladder was truncated thanks to a near tear. I did 1-10-7 and saved my hands. Glad I did since Helen was around the corner.
09-08-20
2km run for time followed by 2xPU on the minute. Run was 10:13 (must listen to directions...) and I did 9+14 for the PUs. After was oly club to test our 1RM snatch and, wow, I was so excited to see two new gym members just KILLING it. Awesome! I maxed out at 80lbs. After that, my form just went all to hell. Robin snapped a photo and it looked like I was trying to limbo under the bar. The bar is where it needs to be, but I just won't get underneath it. I forsee a lot of snatch balance work to get over my fear of dropping under while catching that kind of weight.
09-08-21 Helen
3 rounds for time of 400m run, 21 35lb bell swings and 12 PLUs. Did it in 10:58. My runs and bell swings were decent (bell swings unbroken) but I lost time on the PLUs. It was a PR by 14 seconds from just before I went on holidays so I'll take it. Next time, I'd like to be sub-10 though. Gotta get my endurance up on the pull ups...
Tabata format (20 seconds on, 10 seconds off)
4 minutes each of:
Front Squat -65/45lb
Ring Rows
Squat Thrusts
Row for Strokes
Hubby shamed me into uber rx'ing this puppy with doing the 65lb front squats. Score was 244. I found the squat thrusts the weirdest. Kept on wanting to throw in a push up! Dystonia acted up a little bit on this one.
09-08-13
4x800m runs with rest between runs equal to run length. My times were 3:33, 3:37, 3:39 and 3:41. Kurt used the vest and was all hardcore. I was proud of him, especially since he's not a huge fan of running sprints. I was happy with how I did. Also, running with Shae is kind of awesome. He is one intense guy and that energy is fun to be around.
After was Oly Club:
Muscle Snatch @ 65% 3x3 (used 50lbs)
Snatch Balance 1-1RM... Maxed at 75lbs and was nervous after cracking myself in the head the last time.
Snatch Pull (my fave) @ 105% 3x3 (80lbs)
Front Squat at 3x77%, 2x82%, 1x87% (125, 133, 140... FUN when you don't rerack)
09-08-15 Painstorm!
AMRAP 30 of:
100m run
10-55lb hang power snatch + lunge + lunge
10 PLUs
Did 6 rounds + run + 9 HPS+L+L. This workout was awesome! I was still having some issues with my dystonia in the mornings and, since this was at 9:00 a.m., I was a bit of a gimp but if I really concentrated, I could get through the movements only a bit slower than per usual. I had a sore butt for days after because of the lunges! Is it sick to enjoy butt DOMS?
09-08-16 Linda
10-9-8-7-6-5-4-3-2-1 of 1.5 x body weight deadlifts, 1 x body weight bench press and .75 x body weight cleans. My new favourite workout! I was no where near rx'ing it but I think I went heavy enough to tax me but allow me to keep moving. I used 185lbs, 85lbs and 100lbs respectively at 140lbs bodyweight (yay paleo!) and my time was 35:35. Kurt grabbed some video of the WOD. Also, note that Paul and I are dressed alike. I am SWFing him, apparently, especially since our WOD times lately have been erily similar. Soon I will be dating Julie and joining the army.
And, yes, the video is sideways. Kurt and I are a pair of luddites and can not figure out how to make it right side up.
09-08-17 UP!
This one killed my elbows and grip for days. I think I might be developing tendonitis or something. It was 5 rounds for time of 6 MU (or 15 MU transitions), 9 65lb thrusters and 200m run. I finished in 23:15. My transitions were with knees on the floor and the ring at 1" above shoulder height when I was standing.
Strength club was after. I did 3x5 back squats @160lbs, 3x5 bench press @ 85lbs and 3x2 power cleans @100lbs. Could not get my last set of cleans - too tired and I just didn't have it in me. Squats felt good, though.
09-08-19
5x3 max overhead squats at 85, 95, 105, 110 and 115x2. 1-10-1 pull up ladder was truncated thanks to a near tear. I did 1-10-7 and saved my hands. Glad I did since Helen was around the corner.
09-08-20
2km run for time followed by 2xPU on the minute. Run was 10:13 (must listen to directions...) and I did 9+14 for the PUs. After was oly club to test our 1RM snatch and, wow, I was so excited to see two new gym members just KILLING it. Awesome! I maxed out at 80lbs. After that, my form just went all to hell. Robin snapped a photo and it looked like I was trying to limbo under the bar. The bar is where it needs to be, but I just won't get underneath it. I forsee a lot of snatch balance work to get over my fear of dropping under while catching that kind of weight.
09-08-21 Helen
3 rounds for time of 400m run, 21 35lb bell swings and 12 PLUs. Did it in 10:58. My runs and bell swings were decent (bell swings unbroken) but I lost time on the PLUs. It was a PR by 14 seconds from just before I went on holidays so I'll take it. Next time, I'd like to be sub-10 though. Gotta get my endurance up on the pull ups...
Tuesday, August 11, 2009
Well, that was weird...
So, yeah, I kind of had a freak out in the weight vest today. I decided to try it out for the Petranek fitness test and, throughout the whole thing, I just got more and more upset until I hit the pull up bar and nearly had a big, sucky baby meltdown. It was freaking weird, man. I was all "take it off of me right now!!!" and, as soon as I got it off, I felt much better about life. It dawned on me in the car ride over; the immediate 15lb weight gain provided by the vest hit a bit too close to home. Alrighty. Every so often, I get a lovely little reminder of the mind fuck that happens when you go from being a bigger person to a smaller person and all of the associated weirdness that comes along with it. Still going to make training with the vest a regular thing and will just have to get over it.
Will post workout logs later. Must watch new episode of True Blood.
Will post workout logs later. Must watch new episode of True Blood.
Monday, August 10, 2009
I WANT a one-armed handstand, dammit!
The gymnastics workshop was SO much fun. I hope they run another one because I'd like a second chance to review everything again. This week, I am getting that stinkin' one-armed handstand. Yay for stupid human tricks!
Signed up for the nutrition cert with Robb Wolf down in Montana. I am very much looking forward to going and, in the mean time, will be having fun playing around with fine tuning my nutrition. Right now, I am fairly strict paleo but am allowing a bit more latitude than during the 30 day challenge. I'm back to using balsamic vinegar and honey in marinades and dressings. I also may have had Earl's chicken wings on the weekend. They aren't breaded and, technically, I guess they're meat but there really isn't anything nutritionally beneficial in them. Dairy, grains and lentils are not on the menu, even as treats. I'm feeling really good and I've got energy for WODS. Recovery doesn't seem to be an issue, either.
I'm down in weight, which I'm really happy with, considering I also just got back from vacation and really didn't watch my diet during the last half of it. Over the next few months, my focus is going to be on getting lighter to help me improve my gymnastic skills, hopefully without losing any strength. I really, really suck at the gymnastics stuff so I am going to do everything I can to get these skills up where they need to be. Then, once we kick it into high gear getting ready for qualifiers, I'll have to reassess the diet. Another area that still needs improvement is my strength, especially upper body. There is just so much to do between now and next year to get ready. Luckily, I have a feeling that focusing on gymnastics will give a booster shot to my shoulder press.
Workout Logs
09-08-07
Power snatch 75%x2x3 (55lbs)
Snatch Push Press + 3 OHS 60%x3 (45lbs)
Snatch Pull 103%x3x3 (80lbs)
Front Squat 75%x3, 80%x2, 85%x1 without reracking (120lbs, 130lbs, 135lbs)
2x10 Turkish Getups @25lbs (Remember to up to 30lbs next time)
Katrina (named after Katrina Burton from CrossFit Lethbridge)
1km run
21-15-9 of:
- 95/65lb OHS
- PLUs
- DUs
1km run
Time was 22:23. My hand tear from Tuesday slowed down my PLUs but I was happy to do all OHS unbroken.
09-08-08
Fantastic Four Team Workout! I really liked that we got a chance to do a churner of a WOD as a team. The WOD was 4 rounds of 20 burpees, 20 row calories, 20 wall ball and 20 Randy-weight power snatches. Each team member needed to complete each station before we could all move on to the next. We only managed 3+20 rounds before the 40 minute cut off and completed it, minus one team mate, in 48:47.
After was the gymnastics workshop which was so much freaking fun! We did muscle up progressions, skin the cat, ring planks, levers and all sorts of different kinds of handstands. After two and a half hours, we STILL hadn't covered everything they learned at the cert. I am definitely signing up for it in Saskatoon for the spring. LOTS of stuff to practice on and I can really see a lot of carryover from these skills to other areas of CrossFit.
Sunday was a rest day. Today, it's rowing sprints and strength club! Can't wait to get into the gym!
Signed up for the nutrition cert with Robb Wolf down in Montana. I am very much looking forward to going and, in the mean time, will be having fun playing around with fine tuning my nutrition. Right now, I am fairly strict paleo but am allowing a bit more latitude than during the 30 day challenge. I'm back to using balsamic vinegar and honey in marinades and dressings. I also may have had Earl's chicken wings on the weekend. They aren't breaded and, technically, I guess they're meat but there really isn't anything nutritionally beneficial in them. Dairy, grains and lentils are not on the menu, even as treats. I'm feeling really good and I've got energy for WODS. Recovery doesn't seem to be an issue, either.
I'm down in weight, which I'm really happy with, considering I also just got back from vacation and really didn't watch my diet during the last half of it. Over the next few months, my focus is going to be on getting lighter to help me improve my gymnastic skills, hopefully without losing any strength. I really, really suck at the gymnastics stuff so I am going to do everything I can to get these skills up where they need to be. Then, once we kick it into high gear getting ready for qualifiers, I'll have to reassess the diet. Another area that still needs improvement is my strength, especially upper body. There is just so much to do between now and next year to get ready. Luckily, I have a feeling that focusing on gymnastics will give a booster shot to my shoulder press.
Workout Logs
09-08-07
Power snatch 75%x2x3 (55lbs)
Snatch Push Press + 3 OHS 60%x3 (45lbs)
Snatch Pull 103%x3x3 (80lbs)
Front Squat 75%x3, 80%x2, 85%x1 without reracking (120lbs, 130lbs, 135lbs)
2x10 Turkish Getups @25lbs (Remember to up to 30lbs next time)
Katrina (named after Katrina Burton from CrossFit Lethbridge)
1km run
21-15-9 of:
- 95/65lb OHS
- PLUs
- DUs
1km run
Time was 22:23. My hand tear from Tuesday slowed down my PLUs but I was happy to do all OHS unbroken.
09-08-08
Fantastic Four Team Workout! I really liked that we got a chance to do a churner of a WOD as a team. The WOD was 4 rounds of 20 burpees, 20 row calories, 20 wall ball and 20 Randy-weight power snatches. Each team member needed to complete each station before we could all move on to the next. We only managed 3+20 rounds before the 40 minute cut off and completed it, minus one team mate, in 48:47.
After was the gymnastics workshop which was so much freaking fun! We did muscle up progressions, skin the cat, ring planks, levers and all sorts of different kinds of handstands. After two and a half hours, we STILL hadn't covered everything they learned at the cert. I am definitely signing up for it in Saskatoon for the spring. LOTS of stuff to practice on and I can really see a lot of carryover from these skills to other areas of CrossFit.
Sunday was a rest day. Today, it's rowing sprints and strength club! Can't wait to get into the gym!
Thursday, August 06, 2009
Catch up after holidays...
Holy crap! I feel like I've been run over by a truck. You take ten days off of working out and you feel like you've never held a freaking barbell in your life.
09-08-05
Clean and Jerks on the Minute + AMRAP DUs in 10 Minutes. As rx'd (95lbs) 6+6 and 348 DUs with the speed rope. This one was fun but I was disappointed in how I did. My upper body strength needs some improving, big time.
09-08-04
Cindy! I freaking LOVE Cindy. AMRAP 20 of 5 PLUs, 10 PUs and 15 squats. Did 15 rounds even. Tore my hand on round 12 but it looked worse (blood everywhere) than it was (it's not deep as I've been keeping my callouses under control) but it did slow me down a bit on the last few minutes.
On holidays, I tapered for the first week and took the last 10 days off. Did one on, one off and my mom was a good sport and did the WODS with me. First day was my own creation of 3 rounds of 10 burpees, 200m hill sprint up, 10 2x25lb DB push press, 200m hill sprint (down). A few days later, we did dumbbell destruction (AMRAP 20 instead of 30) and my last WOD was Magic 50 as rx'd.
09-07-18
Fight Gone Bad. Was disappointed with around 250 reps. I didn't write down my results but I remember it was pretty close to that.
09-07-17
Helen (3 rounds of 400m run, 21 35lb bell swings, 12 PLUs) as rx'd in 11:12. Faster by a nice amount than from the spring where I crashed and burned during an attempt at intermittent fasting and was a dismal 16 minutes of near death experience followed by a half hour of having an invisible elephant sitting on my chest. Good times!
As for the 30 days of strict paleo. I kept up with it until day 25 and then threw in the towel after spending two days obsessing over turning down my mom's apple pie. Didn't think it was healthy to feel that bad over missed pie so my mom made another for us to enjoy when I was visiting and it was good. I'm back on strict paleo after holidays for another go at the full 30 days. I feel better on it than off but the splurge while on holiday was worth it.
Tomorrow, I am getting a fitness test done including getting my body fat tested. I'm trying to establish some benchmarks to help me gauge how effective my tinkered nutrition plan is for me. I am still thinking that it would be helpful for me in tackling my biggest weakness (gymnastics movements) if I were lighter.
09-08-05
Clean and Jerks on the Minute + AMRAP DUs in 10 Minutes. As rx'd (95lbs) 6+6 and 348 DUs with the speed rope. This one was fun but I was disappointed in how I did. My upper body strength needs some improving, big time.
09-08-04
Cindy! I freaking LOVE Cindy. AMRAP 20 of 5 PLUs, 10 PUs and 15 squats. Did 15 rounds even. Tore my hand on round 12 but it looked worse (blood everywhere) than it was (it's not deep as I've been keeping my callouses under control) but it did slow me down a bit on the last few minutes.
On holidays, I tapered for the first week and took the last 10 days off. Did one on, one off and my mom was a good sport and did the WODS with me. First day was my own creation of 3 rounds of 10 burpees, 200m hill sprint up, 10 2x25lb DB push press, 200m hill sprint (down). A few days later, we did dumbbell destruction (AMRAP 20 instead of 30) and my last WOD was Magic 50 as rx'd.
09-07-18
Fight Gone Bad. Was disappointed with around 250 reps. I didn't write down my results but I remember it was pretty close to that.
09-07-17
Helen (3 rounds of 400m run, 21 35lb bell swings, 12 PLUs) as rx'd in 11:12. Faster by a nice amount than from the spring where I crashed and burned during an attempt at intermittent fasting and was a dismal 16 minutes of near death experience followed by a half hour of having an invisible elephant sitting on my chest. Good times!
As for the 30 days of strict paleo. I kept up with it until day 25 and then threw in the towel after spending two days obsessing over turning down my mom's apple pie. Didn't think it was healthy to feel that bad over missed pie so my mom made another for us to enjoy when I was visiting and it was good. I'm back on strict paleo after holidays for another go at the full 30 days. I feel better on it than off but the splurge while on holiday was worth it.
Tomorrow, I am getting a fitness test done including getting my body fat tested. I'm trying to establish some benchmarks to help me gauge how effective my tinkered nutrition plan is for me. I am still thinking that it would be helpful for me in tackling my biggest weakness (gymnastics movements) if I were lighter.
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