We've been hitting things pretty hard and heavy lately. I've been enjoying it and I have to say paleo eating does seem to help a bit with recovery.
09-09-10 - Kelly
One of my favourite grinding metcons!
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Tried keeping up with Shae on this one but lost him in the 4th round when he powered through his deads (he subbed them for wallball) and I couldn't catch him. As rx'd in 32:41. I needed to watch my form on the box jumps as I was getting cheeky with not opening my hips fully. I shaved a good six minutes off my time from June.
After was oly club.
Clean and Jerk 1x2 at 75%, 80% and 85% of max (86, 92 amd 97lbs).
Snatch at 2x2 at 70% and 75% of max (55, 65lbs... okay, jumped a bit higher there)
Front squats 3x3 @ 85% of max (135lbs)
09-09-12 - Oly Bar Mile
Another of my fave gringing metcons. This was Pam's birthday choice for a Painstorm. Unfortunately, while I was hoping to really chew through this one, instead my dystonia flared up on me from the front squats onward and I was fighting my brain for control over my muscles for the rest of the WOD and spent a chunk of it twisted up on the ground in the back alley instead of doing hang power cleans. Needless to say, I was a little slower than I would have liked.
At first, I felt a bit sorry for myself because I do love this one and had really been looking forward to it. But, then I reminded myself how lucky I am to even be able to do workouts like this. There are lots of people with the same disability I have who would give anything to have a tenth of the mobility I enjoy. So, yeah, sometimes a bit of perspective is a good thing...
With an Olympic bar (45/35lb), perform the following:
Run 400 M
50 Back Squat
50 Front Squat
50 Overhead Squat
Run 400 M
50 Shoulder Press
50 Push Press
50 Push Jerk
Run 400 M
50 Hang Power Clean
50 Hang Power Snatch
Run 400 M
Ubered with the 45lb bar in 43:50.
09-09-13 Queen City and Filthy Fifty
I'm missing the double header next weekend as we're off to Yorkton to get my grandma's house ready to go onto the market so I decided to schedule my own. It seemed like a good day to do so. I had traded my 7.5km section for Robin's 3.5kms the day before as I didn't want to mess up our time if I was having issues with my dystonia in the early morning. It turned out to be a good call because I was a total mess until just shortly before I was set to race and still symptomatic on the course(yay for ipods to block out noise and keeping my eyes glued to the ground to limit visual stimulation). We came in 10th (chip time, 11th if you go by gun time) but were beaten by Saskatoon. I managed my leg in around 18 minutes.
Next up was Reverse Filthy Fifty.
50 Double-unders
50 Burpees
50 Wall Balls, 20/14lbs
50 Back Extensions or Good Mornings 45/35lbs
50 Push Press, 45/35lbs
50 Knees to Elbows (overhand grip)
50 Lunges
50 Bell Swings, 35/25lbs
50 Jumping Pull-ups
50 Box jump, 24″
Not one of my favourite chippers as it features wall balls, burpees and the dreaded knees to elbows, but I was still game to give it a go. I was slower than expected but still shaved two minutes off my last time with 34:33. I think if I had been fresh and not coming off a painstorm, I could have snuck under 30 minutes.
09-09-14 - Run Chipper Run and Strength Club
What the heck was I doing going to CrossFit again? Seriously, I should have taken a rest day. I do have to say it did help work out some stiffness I was experiencing but my head wasn't into it as much as it should have been.
1K Run
50 Power Cleans – 65/45lbs
25 Ring Dips
50 Wall Ball -20/14lbs
25 GHD Situps
400m Run
I used 65lbs for the cleans, doubled the ring dips as I used the skinny purple band (those took forever) so it was not as rx'd. Time was 21:50.
Strength club after had some new faces (RHM and Danielle - very cool). Turns out this will be my very last strength club for a while as the new plan Leah and I threw together and then had Aaron review ended up with both strength club and oly club taken out of the mix for the next six weeks.
Squats 3x5 @ 155lbs with well behaved knees (we took video)
Bench 3x5 @ 91lbs
We skipped power cleans as we ended up going way over time.
09-09-16 - Snatchtastic
This WOD was freaking FUN and I'm loving the new plan of skill work plus lifting then WOD after plus a bit more work for shits and giggles.
3x3 power snatch @ 65, 75 and 80lbs. Then I used 65lbs for the WOD, which was 5 power snatch attempts on the minute, every minute, for 15 minutes. Missed attempts came with a 5 burpee penalty per snatch and they had to be completed in the minute or you were out. Managed all 15 rounds with nary a burpee (always a good day in my book).
After was 2x400m weighted runs. Manned up and used the 45lb dumbbell (well, Kelly did, too) and managed 2:14 and 2:40. Have a wicked looking bruise from it on my left shoulder.
Nutrition
On the nutrition side of things, the paleo challenge is going well. Paleo=happy eater. It's been way easier than the first time I tried to go a significant length of time this strict. I'm really enjoying this way of eating and I think I'm ready to start dialing in things a bit further. So, I'm taking some of Chris' suggestions for peeps wanting to drop fat and sticking to 500 kcals minus maintenance and around 100g carbs a day. So far, I'm not feeling at all hard done by or even particularly hungry, which I usually have issues with when I'm around 1600kcals a day. I think it's the reduction in carbs and addition of more fat. It's also early on so we'll see how I'm doing with it a few weeks in.
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Thursday, September 17, 2009
Wednesday, September 09, 2009
Nancy, Fran, Griff and Babs...
It was a right awesome week at CrossFit. I LOVE IT!
09-08-31
Nancy, as rx'd in 14:44. That would be a gym record for both guys and gals. Yep, I'm pretty excited. It made up for my most shiteous deadlifting. 3x1 @ 235, 245 (f), 245 (f).
After was squat club and I got back into squat detention again thanks to a lovely display of my broke down squats both during Nancy and at strength club. BUT, the good news is Aaron figured out why my knees dance up a storm when I'm supposed to be lifting weights. Thanks, Aaron, for the extra coaching! My stance needs to be wider, with my toes pointed out more. So, I'm starting at sets of 3x5 @135lbs and working my way up again. I will get this!
Here's my knees, NOT, caving in. YES!
After that was shoulder press 3x5 @ 88lbs and power cleans 3x3@ 105lbs.
09-09-02 - Kelly and AngDesj Birthday WOD!
The ladies picked Fran for their birthday WOD but Fran with a twist. As rx'd included 95lbs/135lb thrusters and a buy in of a muscle up and a buy out of a rope climb. I rx'd the weight and the climb and managed a muscle up from a 20" box. Time was 18:02. My lack of pushing power really bit me in the butt with the heavy thruster weight.
09-09-03
Gates of Fire II workout. Since it was "Man-Up Thursdays", I did it with 65lbs instead of 45lbs. It went as follows: 50 sit ups, 50 push ups, 25 front squats, 25 back squats, 25 overhead squats, 25 more front squats, 50 pull ups and 50 sit ups. My time was 17:45.
After was oly club (loves me some oly club even though it doesn't love me).
Snatch: 60lbs x 2, 65lbs x 2, 70lbs x 2
Clean and Jerk: 80lbs x 2, 85lbs x 2, 90lbs x 2 x 2
09-09-05 Full Mission Profile
So glad I got to give one of these a go! It was so much fun. Unfortunately, our diplomat died but, well, you can't win them all I guess. It went as follows:
“PSD AMBUSH”
PHASE I – BREAK CONTACT (@LEGE):
4 ROUNDS OF:
• RUN 400 METERS
• 10 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)
• 20 PUSH UPS
• 30 SQUATS
PHASE II – DEFEND PRINCIPAL (INDOORS AT CFR): – *45-MINUTE TIMELINE BEGINS
DECK OF CARDS (WITH JOKERS)
HEARTS — PUSH-UPS
DIAMONDS — DUMBBELL SNATCH – 35/20LB
CLUBS — DB CLEAN – 35/20LB
SPADES — PULL UP (KIPPING)
JOKERS — 15 BURPEES AND DOUBLE THE NEXT CARD
PHASE III – MOVE TO SECURE LOCATION (OUTDOORS AT CFR):
2 ROUNDS OF:
• RUN 400 METERS
• 15 SQUATS
• 10 PUSH UPS
• 5 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)
*MUST COMPLETE PHASES II & III WITHIN 45 MIN OR HELICOPTER LEAVES WITHOUT YOU.
We had the option of catching another helicopter (4 x 400m run, 25 burpees) but we opted to die instead. This is why I work for the government in a cube.
09-09-06 - Griff
Okay, this one surprised me. I thought, hey, running backwards. It has to be similar to running forwards. Turns out, not so much. WOD was as follows: 2 rounds of 800m run forwards, 400m backwards. My time was 13:08. Before the workout we got to do some pistol squats, which I love since it's my one stupid human trick. Then we got to do a variety of sprints as warm ups. Kurt told me I looked like a retard robot. Not a particularly politically correct description but quite apt.
09-09-07
Battle Buddy Bar is one that I'd like to try as a single WOD instead of as a partner WOD. I think it would be interesting to try holding onto the bar without putting it down for that many reps. WOD was as follows:
4 rounds of:
40 squats
40 high pulls
40 push press
400m run
I think it would be good training as you waste a lot of time in WODs dropping the bar to rest and a lot of times it's not necesary and it takes extra energy to clean the bar to get going again. Kat was an awesome partner and agreed to use the men's weight of 45lbs. I didn't catch our time, but it was a lot of fun.
09-09-09 - Barbara\
I was just saying to Kurt the other day that I really wanted to try this WOD so I was very excited to see it come up. It was my first time with Barbara as rx’d. Times were 4:50, 5:10, 5:00, 5:51, and 6:20. Tyler doesn’t have a monopoly on sissy hands. Managed a very small tear at the start of round four’s PLUs and spent a lot of time there after whining instead of doing pull ups. I need to get over hand owies. I can understand a big ass tear but this was just an old blister reopening a little. Working time was 27:11 with total time of 39:11.
Good WOD!
09-08-31
Nancy, as rx'd in 14:44. That would be a gym record for both guys and gals. Yep, I'm pretty excited. It made up for my most shiteous deadlifting. 3x1 @ 235, 245 (f), 245 (f).
After was squat club and I got back into squat detention again thanks to a lovely display of my broke down squats both during Nancy and at strength club. BUT, the good news is Aaron figured out why my knees dance up a storm when I'm supposed to be lifting weights. Thanks, Aaron, for the extra coaching! My stance needs to be wider, with my toes pointed out more. So, I'm starting at sets of 3x5 @135lbs and working my way up again. I will get this!
Here's my knees, NOT, caving in. YES!
After that was shoulder press 3x5 @ 88lbs and power cleans 3x3@ 105lbs.
09-09-02 - Kelly and AngDesj Birthday WOD!
The ladies picked Fran for their birthday WOD but Fran with a twist. As rx'd included 95lbs/135lb thrusters and a buy in of a muscle up and a buy out of a rope climb. I rx'd the weight and the climb and managed a muscle up from a 20" box. Time was 18:02. My lack of pushing power really bit me in the butt with the heavy thruster weight.
09-09-03
Gates of Fire II workout. Since it was "Man-Up Thursdays", I did it with 65lbs instead of 45lbs. It went as follows: 50 sit ups, 50 push ups, 25 front squats, 25 back squats, 25 overhead squats, 25 more front squats, 50 pull ups and 50 sit ups. My time was 17:45.
After was oly club (loves me some oly club even though it doesn't love me).
Snatch: 60lbs x 2, 65lbs x 2, 70lbs x 2
Clean and Jerk: 80lbs x 2, 85lbs x 2, 90lbs x 2 x 2
09-09-05 Full Mission Profile
So glad I got to give one of these a go! It was so much fun. Unfortunately, our diplomat died but, well, you can't win them all I guess. It went as follows:
“PSD AMBUSH”
PHASE I – BREAK CONTACT (@LEGE):
4 ROUNDS OF:
• RUN 400 METERS
• 10 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)
• 20 PUSH UPS
• 30 SQUATS
PHASE II – DEFEND PRINCIPAL (INDOORS AT CFR): – *45-MINUTE TIMELINE BEGINS
DECK OF CARDS (WITH JOKERS)
HEARTS — PUSH-UPS
DIAMONDS — DUMBBELL SNATCH – 35/20LB
CLUBS — DB CLEAN – 35/20LB
SPADES — PULL UP (KIPPING)
JOKERS — 15 BURPEES AND DOUBLE THE NEXT CARD
PHASE III – MOVE TO SECURE LOCATION (OUTDOORS AT CFR):
2 ROUNDS OF:
• RUN 400 METERS
• 15 SQUATS
• 10 PUSH UPS
• 5 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)
*MUST COMPLETE PHASES II & III WITHIN 45 MIN OR HELICOPTER LEAVES WITHOUT YOU.
We had the option of catching another helicopter (4 x 400m run, 25 burpees) but we opted to die instead. This is why I work for the government in a cube.
09-09-06 - Griff
Okay, this one surprised me. I thought, hey, running backwards. It has to be similar to running forwards. Turns out, not so much. WOD was as follows: 2 rounds of 800m run forwards, 400m backwards. My time was 13:08. Before the workout we got to do some pistol squats, which I love since it's my one stupid human trick. Then we got to do a variety of sprints as warm ups. Kurt told me I looked like a retard robot. Not a particularly politically correct description but quite apt.
09-09-07
Battle Buddy Bar is one that I'd like to try as a single WOD instead of as a partner WOD. I think it would be interesting to try holding onto the bar without putting it down for that many reps. WOD was as follows:
4 rounds of:
40 squats
40 high pulls
40 push press
400m run
I think it would be good training as you waste a lot of time in WODs dropping the bar to rest and a lot of times it's not necesary and it takes extra energy to clean the bar to get going again. Kat was an awesome partner and agreed to use the men's weight of 45lbs. I didn't catch our time, but it was a lot of fun.
09-09-09 - Barbara\
I was just saying to Kurt the other day that I really wanted to try this WOD so I was very excited to see it come up. It was my first time with Barbara as rx’d. Times were 4:50, 5:10, 5:00, 5:51, and 6:20. Tyler doesn’t have a monopoly on sissy hands. Managed a very small tear at the start of round four’s PLUs and spent a lot of time there after whining instead of doing pull ups. I need to get over hand owies. I can understand a big ass tear but this was just an old blister reopening a little. Working time was 27:11 with total time of 39:11.
Good WOD!
Monday, August 31, 2009
Well timed paleo challenge
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.
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.
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.
Thursday, July 16, 2009
Do I even have to say anything about these?
Um... really, do I even need to come up with something pithy to describe these? I think not. I think you can just gaze upon them and soak in the glory.
For more information on these puppies, visit the the manufacturer.
Edited to add:
WOD today was tabata style in honour of the pregger CrossFitters we've got going to our gym and the fact that one of them (who is awesome) came in for a WOD on her due date. She just gave birth to 9lbs of healthy, bouncing baby boy today.
The Water Breaker
4 minutes of Tabatas (20 sec on, 10 sec off) at each station:
1. Tabata Tire Flips (2 people can flip tire back and forth)
2. Bottom Squat Hold (this means you hold the bottom squat for the 20 seconds of work; 1 point for every second of holding, -5 for standing before the buzzer)
3. Ring Rows
4. Wall Ball - 20/14lb
5. Bell Swings - 55/35lb
I managed 358 reps. Not stellar but that's okay. I don't remember ring rows being that hard... After was oly club. We did 4 sets of cleans @ 60% max from the high hang, hang and floor. I used 75lbs. After was 1 rep max jerk @ 75, 85, 95, 105, 115, 120lbs (PR!). This was followed by 3x3 clean pulls to the scarecrow position at 110 percent of max. I tried and tossed the bar into my rib cage. So, I started at 95lbs to learn the movement then went up to 105, 115 and 125lbs (my 1RM clean). After that was 3x3 snatch grip deadlifts @110% max snatch weight (85lbs... um, these were kind of silly but that's my own fault for having a terrible 1RM snatch). So, it was a great night.
Oh, and I discovered Larabars today. I kind of wish I hadn't. They are freaking delicious, while being paleo friendly. Unfortunately, they might be too delicious.
Wednesday, July 15, 2009
The Fittest Woman on Earth Kicks My Ass
Ha! The workout today was in honour of Tanya Wagner wining the 2009 CrossFit Games. Here she is breezing through the men's weight for this particular brand of excellent pain:
It goes as follows:
50 double unders
3 rounds of:
5 clean and jerks (135lbs/95lbs)
7 chest to bar pull ups
50 double unders
She does it in 5:31 with the men's weight. My time, using the women's rx'd weight of 95lbs? 10:04. And I felt pretty good about it. So, yes, Tanya Wagner kicked my butt.
Half way through my 30 day paleo reset and it continues to be most excellent. I am eating WAY too dang much almond butter, though. Portion control comes next month!
It goes as follows:
50 double unders
3 rounds of:
5 clean and jerks (135lbs/95lbs)
7 chest to bar pull ups
50 double unders
She does it in 5:31 with the men's weight. My time, using the women's rx'd weight of 95lbs? 10:04. And I felt pretty good about it. So, yes, Tanya Wagner kicked my butt.
Half way through my 30 day paleo reset and it continues to be most excellent. I am eating WAY too dang much almond butter, though. Portion control comes next month!
Monday, July 13, 2009
Catch up post
Still rocking the paleo!
The weekend was spent flitting back and forth between Potomac CrossFit and the Games Twitter accounts, the Games blog and OPT's blog to get updates on the Games. Pity about my awesome girl crush Joy Nguyen who busted herself up in the wicked evil run that started out the games and she DNF'd. I guess she will stay a mystery until next year when she will kill it. In other news CrossFit Calgary totally dominated and did awesome. Hopefully, next year, some Regina peeps will be joining them (working on it!).
Saturday was Happy Fun Ball at the park. It was happy. It was fun. It involved hucking medicine balls and sprinting! What's not to enjoy. I even scored a goal!
Sunday was a dissapointing 5k run. I was almost a minute slower than last week at 26:37. In my defense, I was feeling all kinds of bodily destruction from the 84 135lb front squats from Friday. Excuses, excuses...
Today was GREAT! We did WOD 5 from the 2009 CrossFit Games. I don't know how great it would have been after five other WODS, though! My time was 22:10. I was okay with it. After was strength club. I'm still on back squat detention, doing my 3x5's @165lbs until my left knee learns to behave and stops trying to wobble. It was better tonight but I still think I'll stay there over my holidays and start building back up when I get back. Bench was 3x5@88lbs and felt reasonable. Power cleans were funky at 3x3@105lbs. I wasn't agressively getting under the bar. I need to start doing them every week again or else I risk losing them. Squat cleans, however are just fine as I PR'd at 125lbs just a week ago. D'oh!
The weekend was spent flitting back and forth between Potomac CrossFit and the Games Twitter accounts, the Games blog and OPT's blog to get updates on the Games. Pity about my awesome girl crush Joy Nguyen who busted herself up in the wicked evil run that started out the games and she DNF'd. I guess she will stay a mystery until next year when she will kill it. In other news CrossFit Calgary totally dominated and did awesome. Hopefully, next year, some Regina peeps will be joining them (working on it!).
Saturday was Happy Fun Ball at the park. It was happy. It was fun. It involved hucking medicine balls and sprinting! What's not to enjoy. I even scored a goal!
Sunday was a dissapointing 5k run. I was almost a minute slower than last week at 26:37. In my defense, I was feeling all kinds of bodily destruction from the 84 135lb front squats from Friday. Excuses, excuses...
Today was GREAT! We did WOD 5 from the 2009 CrossFit Games. I don't know how great it would have been after five other WODS, though! My time was 22:10. I was okay with it. After was strength club. I'm still on back squat detention, doing my 3x5's @165lbs until my left knee learns to behave and stops trying to wobble. It was better tonight but I still think I'll stay there over my holidays and start building back up when I get back. Bench was 3x5@88lbs and felt reasonable. Power cleans were funky at 3x3@105lbs. I wasn't agressively getting under the bar. I need to start doing them every week again or else I risk losing them. Squat cleans, however are just fine as I PR'd at 125lbs just a week ago. D'oh!
Friday, July 10, 2009
That's one I'll be fine with never repeating
Well, that was fun... okay, not really. I was happy that I met my goals of sub 30 and not having to scale back the weight but it was not a workout that I enjoyed.
21-18-15-12-9-6-3 of 135lb front squats and GHD sit ups
As rx'd - 27:09
This morning's Oly club was kind of a bit of a gong show. I've been all "oh, wow, I'm feeling so good, it's like I'm working out in someone else's body". Ha! Today, I got a lovely 55lb reminder to the head that I'm still me. Yeah, on one of the snatch balance attempts, I dropped under the bar, didn't lock out and konked myself in the bean with a loaded bar. All class, baby! The rest of it went well but I was swinging the bar out a bit on the 3 position snatch work. It went as follows:
- 3 position snatch (hang, knee and from the floor @ 60% x 4 - used 45lbs
- snatch balance @ 45, 55, 65lbs (this is where I started push pressing the weight instead of dropping under so that's my max)
- Romanian Deadlifts 3x 10 @ 45, 65 and 95lbs
The paleo thing continues to go well. It looks like my Team Asylum buddy Amy is joining in as of today and perhaps Telle when she's back from her powerlifting meet this weekend. Yay!
21-18-15-12-9-6-3 of 135lb front squats and GHD sit ups
As rx'd - 27:09
This morning's Oly club was kind of a bit of a gong show. I've been all "oh, wow, I'm feeling so good, it's like I'm working out in someone else's body". Ha! Today, I got a lovely 55lb reminder to the head that I'm still me. Yeah, on one of the snatch balance attempts, I dropped under the bar, didn't lock out and konked myself in the bean with a loaded bar. All class, baby! The rest of it went well but I was swinging the bar out a bit on the 3 position snatch work. It went as follows:
- 3 position snatch (hang, knee and from the floor @ 60% x 4 - used 45lbs
- snatch balance @ 45, 55, 65lbs (this is where I started push pressing the weight instead of dropping under so that's my max)
- Romanian Deadlifts 3x 10 @ 45, 65 and 95lbs
The paleo thing continues to go well. It looks like my Team Asylum buddy Amy is joining in as of today and perhaps Telle when she's back from her powerlifting meet this weekend. Yay!
Wednesday, July 08, 2009
Badger, Badger, Badger, Badger
LOVED this WOD.
3 rounds for time:
30 95/65lb squat cleans
30 PLUs
800m run
As rx'd in 34:33. There's got to be something to this strict paleo business. This is the second HERO WOD in a row where I've had the fastest time for women in the gym (well, until Leah does this one Saturday, anyways!). I'm getting better times than people I usually am trailing after. Craziness!
Tuesday, July 07, 2009
Randy
Randy is 75 power snatches for time (75lbs for guys, 55lbs for women). LOVED this WOD. As rx'd in 6:32. FUN! Then, it was a lot of HSPU negatives. These, as well as more than one ring dip, are my big goals over the next couple of months.
30 days of strict paleo continue to go well. Off to go cook up some pork tenderloin with roasted tomatoes. Mmmm.
30 days of strict paleo continue to go well. Off to go cook up some pork tenderloin with roasted tomatoes. Mmmm.
Monday, July 06, 2009
PR Party With Pam
5x1 Shoulder press tonight and finally broke out of the 70's and into the 80's. Managed 83lbs and failed two attempts at 85lbs. Was pretty pleased, though, as 78 is my old 1RM. Pam got 92lbs! Huge leap for her!
After was 21-18-15-12-9-6-3 of 16lb wall ball and DUs. I need to keep working on the 16lb ball because I SUCK at it. 10:45. After was strength club.
3x5 @165lb squats - knee still wanting to track in so I have to stay at that weight again next week. Boo-urns to having to use a reduced load but it is for the best.
2x5 deadlift @ 210lbs - LOVED this and again used hook grip. Have missed doing heavy deads
2x5 each arm TGU @25lbs. These didn't feel as out of control as the first time so I think I can start sneaking up the weight.
In all, a great CrossFit day. Tomorrow we tackle Randy!
After was 21-18-15-12-9-6-3 of 16lb wall ball and DUs. I need to keep working on the 16lb ball because I SUCK at it. 10:45. After was strength club.
3x5 @165lb squats - knee still wanting to track in so I have to stay at that weight again next week. Boo-urns to having to use a reduced load but it is for the best.
2x5 deadlift @ 210lbs - LOVED this and again used hook grip. Have missed doing heavy deads
2x5 each arm TGU @25lbs. These didn't feel as out of control as the first time so I think I can start sneaking up the weight.
In all, a great CrossFit day. Tomorrow we tackle Randy!
Sunday, July 05, 2009
10K Run and Almond Butter Lust
Almond butter is heaven on a spoon. It is going to single-handedly get me through these 30 days. I really, really feel for people with nut alergies. I've got to go put it back in the cupboard as Kurt is kind of policing nut butter consumption as that **** is pricy.
First 10k of the year at 59:54.
Found this on the onion and I enjoyed it:
Health Club Employee Stops Going to Work after Two Weeks
First 10k of the year at 59:54.
Found this on the onion and I enjoyed it:
Health Club Employee Stops Going to Work after Two Weeks
Saturday, July 04, 2009
Tabata This
4 minute rounds of 20 seconds work, 10 seconds rest of pull ups, push ups, sit ups and squats. As rx'd:336 reps. I was hoping to beat Flood but it wasn't in the cards. After was 50 wall balls for time. Got roped into using the 16lb ball and my time was fairly deplorable at just shy of 6 minutes.
Afterwards, it was out to Earls and I stayed 100 percent strict paleo with a big ass spinach salad topped with prawns, scallops, strawberries, avocado and almonds. It was delish! I didn't even really miss the goat cheese I had them leave off my order.
Also, I just want my Joy Nguyen crush on the record before she goes and kicks some serious ass at the CrossFit Games, places all super high and stuff and then EVERYONE gets a girl crush on her. She was very down to earth at Qualifiers and you can tell she really gave each WOD all she had. It was inspiring to see someone perform at that level.
Afterwards, it was out to Earls and I stayed 100 percent strict paleo with a big ass spinach salad topped with prawns, scallops, strawberries, avocado and almonds. It was delish! I didn't even really miss the goat cheese I had them leave off my order.
Also, I just want my Joy Nguyen crush on the record before she goes and kicks some serious ass at the CrossFit Games, places all super high and stuff and then EVERYONE gets a girl crush on her. She was very down to earth at Qualifiers and you can tell she really gave each WOD all she had. It was inspiring to see someone perform at that level.
Friday, July 03, 2009
Nicole and 1RM at Oly Club
Nicole as rx'd: 7 rounds, 53 PLUs
Last time I did that WOD was in September (my second month at CrossFit Regina). I managed 5 rounds and 16 PLUs with the green band with that attempt. Heh! After was 1RM snatch and clean and jerks at oly club. We were being quite sticky about what constituted a lift (arms must be locked out overhead when recieving the bar in the snatch, etc) so that definitely impacted how much weight I could handle.
1RM Snatch: 75lbs (ugh)
1RM Clean and Jerk: 115lbs (I've got 120 in me)
1RM Clean: 125lbs (PR!)
30 day strict paleo is going well.
Last time I did that WOD was in September (my second month at CrossFit Regina). I managed 5 rounds and 16 PLUs with the green band with that attempt. Heh! After was 1RM snatch and clean and jerks at oly club. We were being quite sticky about what constituted a lift (arms must be locked out overhead when recieving the bar in the snatch, etc) so that definitely impacted how much weight I could handle.
1RM Snatch: 75lbs (ugh)
1RM Clean and Jerk: 115lbs (I've got 120 in me)
1RM Clean: 125lbs (PR!)
30 day strict paleo is going well.
Wednesday, July 01, 2009
Getting back into tracking WODs
Can't guarantee I'm going to be posting anything overly exciting, but I am going to get back into posting my WODs. It's good to keep track and if I ever lost my notebook, I'd totally be screwed.
WOD - 5k Run
Today was supposed to be a rest day but Fun Bobby and Andrea from Qualifiers were into the gym and I had to run a 5k for my online fitness team this week so... well, I suck at taking rest days. Time was 25:57. Getting closer to my goal of a sub 25min 5k.
Also, I'm hitting the reset button for the next 30 days. I've never gone a full 30 days of eating nothing but healthful vittles. I'm kind of interested to see what types of foods I might have sensitivities towards. Anyone else care to join in?
WOD - 5k Run
Today was supposed to be a rest day but Fun Bobby and Andrea from Qualifiers were into the gym and I had to run a 5k for my online fitness team this week so... well, I suck at taking rest days. Time was 25:57. Getting closer to my goal of a sub 25min 5k.
Also, I'm hitting the reset button for the next 30 days. I've never gone a full 30 days of eating nothing but healthful vittles. I'm kind of interested to see what types of foods I might have sensitivities towards. Anyone else care to join in?
Wednesday, April 29, 2009
Qualifiers Angst and More Food Journaling
F5! F5! F5! F5!
This weekend's WODS are set to go up on CrossFit Calgary's site today and I'm going to crash their site if I keep my crazy refreshing habit up like this. Getting seriously angsty about it all. I just wish they'd put them up already so I can do a combination of cheer/groan/panic/lose mind/get excited, get over it and then get back to work. Am trying to keep busy with tasks that don't require a lot of thought or concentration but I'm running out of busy work to keep myself occupied. BLARG!!!
On the threat of burpees (actually, I kind of like burpees), here's my food journal from yesterday. It wasn't the best day, nutrition wise but I'll take it.
F5! Nothing.
M1
tuna
mixed fruit (peaches, grapes, melon, pineapple, strawberries) with nuts
cukes, baby tomatoes, red pepper strips
M2
tuna
spinach, baby tomatoes, radishes, red peppers, goat cheese, pecans, rasp. vinaigrette
M3
tuna
mixed fruit (peaches, grapes, melon, pineapple, strawberries) with nuts
cukes, baby tomatoes, red pepper strips
M4 (not really a meal - where was the protein and veg? It was a tasty, though)
Banana
Natty PB
M5 (PWO)
chicken breast
green beans
a couple of dried apricots
M6 (this is where things fell apart)
Natty BP
2 rice cakes
bowl of mixed fruit
Yesterday, I got to try max reps 95lb OHS. I managed 5 and then 7. I want to get good at these puppies. Will definitely be working on them when I get back. Snatches were kind of disappointing in that I'm stuck at 80lbs. I need to practice, practice, practice those puppies to get the movement stuck in my head. I panic when the weight gets up there and my form goes wankey and I end up doing some sort of weird bar hump thing with crazy hip extension and forgetting to shrug.
F5! Nothing.
The metcon after was fun. Tried to do those floor-bouncy style burpees to see if they were faster or easier. Mostly, I just managed to get the front of my shirt dirty but they might have been a smidge quicker. Hands are still healing and my pull ups were kind of goofy as I went 100 percent full on mummy from the wrist down with tape. Will be using as little tape as possible on the weekend.
F5! STILL NOTHING!
*sigh*
2:25
F5! Dang.
3:13
F5! Dang.
3:48
F5! Dang.
4:23
F5! Dang.
4:46
F5! Dang.
8:02 - Still nothing! Felt like a slacker in the gym tonight. 2 k row at 8:21.1 and them some double unders but that was it. It was kind of fun watching everyone else work their buns off. Ha!
This weekend's WODS are set to go up on CrossFit Calgary's site today and I'm going to crash their site if I keep my crazy refreshing habit up like this. Getting seriously angsty about it all. I just wish they'd put them up already so I can do a combination of cheer/groan/panic/lose mind/get excited, get over it and then get back to work. Am trying to keep busy with tasks that don't require a lot of thought or concentration but I'm running out of busy work to keep myself occupied. BLARG!!!
On the threat of burpees (actually, I kind of like burpees), here's my food journal from yesterday. It wasn't the best day, nutrition wise but I'll take it.
F5! Nothing.
M1
tuna
mixed fruit (peaches, grapes, melon, pineapple, strawberries) with nuts
cukes, baby tomatoes, red pepper strips
M2
tuna
spinach, baby tomatoes, radishes, red peppers, goat cheese, pecans, rasp. vinaigrette
M3
tuna
mixed fruit (peaches, grapes, melon, pineapple, strawberries) with nuts
cukes, baby tomatoes, red pepper strips
M4 (not really a meal - where was the protein and veg? It was a tasty, though)
Banana
Natty PB
M5 (PWO)
chicken breast
green beans
a couple of dried apricots
M6 (this is where things fell apart)
Natty BP
2 rice cakes
bowl of mixed fruit
Yesterday, I got to try max reps 95lb OHS. I managed 5 and then 7. I want to get good at these puppies. Will definitely be working on them when I get back. Snatches were kind of disappointing in that I'm stuck at 80lbs. I need to practice, practice, practice those puppies to get the movement stuck in my head. I panic when the weight gets up there and my form goes wankey and I end up doing some sort of weird bar hump thing with crazy hip extension and forgetting to shrug.
F5! Nothing.
The metcon after was fun. Tried to do those floor-bouncy style burpees to see if they were faster or easier. Mostly, I just managed to get the front of my shirt dirty but they might have been a smidge quicker. Hands are still healing and my pull ups were kind of goofy as I went 100 percent full on mummy from the wrist down with tape. Will be using as little tape as possible on the weekend.
F5! STILL NOTHING!
*sigh*
2:25
F5! Dang.
3:13
F5! Dang.
3:48
F5! Dang.
4:23
F5! Dang.
4:46
F5! Dang.
8:02 - Still nothing! Felt like a slacker in the gym tonight. 2 k row at 8:21.1 and them some double unders but that was it. It was kind of fun watching everyone else work their buns off. Ha!
Monday, April 27, 2009
Gym Challenge
The gym challenge for the week is to keep a food log. Since I'm leading up to Qualifiers and need to mind my p's and q's nutrition-wise, I might as well do it. These always make for exceedingly boring blog posts. Blah, blah, I ate this. Yadda yadda, too much coffee...
If you get bored, enjoy watching this random youtube video of Canadian comic Jon Lajoie with my apologies
Here goes:
Coffee, two cups? I freaking love coffee. Sweet, sweet nectar of life! And water.
M1
albacore tuna with red pepper tepanade
carrots, cukes, cherry tomatoes and red pepper strips
mixed fruit (frozen, no sugar) with macadamia nuts
water
M2
more tuna
spinach and baby romaine with cherry tomatoes, red peppers, radish, currents, pecans, goat cheese with raspberry vinaigrette
water
M3
the last of my stupid tuna (meh, I miss my chicken but, alas, I was too lazy to cook it)
carrots, cukes, cherry tomatoes and red pepper strips
mixed fruit (frozen, no sugar) with macadamia nuts
water and some more coffee
M4 (PWO and HUNGRY)
macadamia nuts
4 dried apricots
M5
3 eggs scrambled with a bit of gouda
spinach and baby romaine with cherry tomatoes
frozen mixed fruit
water
I might also have some peanut butter. Yes, I know its a lentil. Thoughts on today about the food? Well, it wasn't too, too bad. Perhaps a bit too much cheese and not enough variety with my fruits and veggies (I'm working with no functional plumbing in the kitchen - I've been kind of lazy with the cooking as of late). But, it wasn't horrid, either. I should also probably attempt some type of portion control but right now but I don't want to.
And thanks for sticking through one boring blog post. To thank you, enjoy some quality thoughts on yogurt: the official food of women!
Training is going exceptionally well and I have to say that Aaron is a programming guru. He really put together an amazing program for us to follow. I feel I've learned a lot and have improved way more than I ever would have thought. I'd definitely recommend to anyone interested in training for Qualifiers next year to go for it. You'll be in good hands!
If you get bored, enjoy watching this random youtube video of Canadian comic Jon Lajoie with my apologies
Here goes:
Coffee, two cups? I freaking love coffee. Sweet, sweet nectar of life! And water.
M1
albacore tuna with red pepper tepanade
carrots, cukes, cherry tomatoes and red pepper strips
mixed fruit (frozen, no sugar) with macadamia nuts
water
M2
more tuna
spinach and baby romaine with cherry tomatoes, red peppers, radish, currents, pecans, goat cheese with raspberry vinaigrette
water
M3
the last of my stupid tuna (meh, I miss my chicken but, alas, I was too lazy to cook it)
carrots, cukes, cherry tomatoes and red pepper strips
mixed fruit (frozen, no sugar) with macadamia nuts
water and some more coffee
M4 (PWO and HUNGRY)
macadamia nuts
4 dried apricots
M5
3 eggs scrambled with a bit of gouda
spinach and baby romaine with cherry tomatoes
frozen mixed fruit
water
I might also have some peanut butter. Yes, I know its a lentil. Thoughts on today about the food? Well, it wasn't too, too bad. Perhaps a bit too much cheese and not enough variety with my fruits and veggies (I'm working with no functional plumbing in the kitchen - I've been kind of lazy with the cooking as of late). But, it wasn't horrid, either. I should also probably attempt some type of portion control but right now but I don't want to.
And thanks for sticking through one boring blog post. To thank you, enjoy some quality thoughts on yogurt: the official food of women!
Training is going exceptionally well and I have to say that Aaron is a programming guru. He really put together an amazing program for us to follow. I feel I've learned a lot and have improved way more than I ever would have thought. I'd definitely recommend to anyone interested in training for Qualifiers next year to go for it. You'll be in good hands!
Wednesday, April 15, 2009
IF shelved/Almost Cave Girl Continues
LOVE this!
Okay, so IF nearly killed me. Or, at least, IF on the same day as Helen nearly killed me. And by nearly killed me, I mean that I sucked most royally at Helen and wanted to die sometime around round two, which is sad. Sad. Sad. Sad. So, now I want to do Helen again only with not having spent a large part of the day not eating food.
I would like to note, however, that I'm not going to give up on IF completely. From all that I've read about it, it sounds like a smart plan that should work, especially considering my aversion to portion control, counting, measuring, logging or bothering with macronutrient ratios. And it works for many CrossFitters who are nine million times more awesome at CrossFit than myself - Caity Matter for one, Robb Wolf another. These are people who DON'T suck at Helen. It has to work, just not the method I chose for myself. Regardless, I am now too close to Qualifiers to continue tinkering with it, obviously incorrectly. I may make an ass out of myself in Calgary in a few weeks, but I will be the best damned ass I can be.
So, I am continuing with the almost cave-girl plan (mmm, cheese) but will be a very well-fed one.
Okay, so IF nearly killed me. Or, at least, IF on the same day as Helen nearly killed me. And by nearly killed me, I mean that I sucked most royally at Helen and wanted to die sometime around round two, which is sad. Sad. Sad. Sad. So, now I want to do Helen again only with not having spent a large part of the day not eating food.
I would like to note, however, that I'm not going to give up on IF completely. From all that I've read about it, it sounds like a smart plan that should work, especially considering my aversion to portion control, counting, measuring, logging or bothering with macronutrient ratios. And it works for many CrossFitters who are nine million times more awesome at CrossFit than myself - Caity Matter for one, Robb Wolf another. These are people who DON'T suck at Helen. It has to work, just not the method I chose for myself. Regardless, I am now too close to Qualifiers to continue tinkering with it, obviously incorrectly. I may make an ass out of myself in Calgary in a few weeks, but I will be the best damned ass I can be.
So, I am continuing with the almost cave-girl plan (mmm, cheese) but will be a very well-fed one.
Thursday, April 09, 2009
IF Take Two: The Workday...
So, I am IFing at work today and it is a bit of a different experience from doing it on a weekend. I still feel the same way (cold, spazzy) except now I am in public and trying not to seem like an over caffeinated lunatic (not that I am over caffeinated, I am just nicely so). Attempting to put together speeches and organize media calls and whatnot is interesting when one's attention span is roughly equal to that of a bird or a small mammal. I'm having a bit of fun trying to stay on task.
I thought 10:00 a.m. would be a biotch because I always eat a nice meal at that time but it came and went and the habit of eating at a certain time didn't really affect me at all. As a bonus, I have nothing to do at lunch time so I get to blog.
Its still too soon to say what benefits paleo/IF is having on my workouts. I think the real tell will be how I do with the ramped up strength training Aaron has us doing. If I all of a sudden can't keep up with Leah, Kelly and Robin on the squats, deadlifts and shoulder press, I'm going to have to back off or change my approach with the IF despite the fact that its dropping my weight like a stone (good in theory for pull ups, push ups, ring dips, etc so long as strength stays the same or increases) and it feels good. From everything I've read, its supposed to improve times and performance instead of hinder it.
Robb Wolf just posted a compilation of a bunch of his responses on both the main site's message board and also on Performance Menu. Great stuff and definitely worth a read... Check it out! Also got an answer to my question about quinoa (while its a seed, it still has a glycemic load comparable to grains so its a no-go for paleo, however its totally the better choice over wheat). Maybe I'll use it as an occasional post workout treat as I do enjoy it.
As for my adventures in going mostly Cave-Girl, it's been going pretty well! Can't say I'm complaining one iota.
I thought 10:00 a.m. would be a biotch because I always eat a nice meal at that time but it came and went and the habit of eating at a certain time didn't really affect me at all. As a bonus, I have nothing to do at lunch time so I get to blog.
Its still too soon to say what benefits paleo/IF is having on my workouts. I think the real tell will be how I do with the ramped up strength training Aaron has us doing. If I all of a sudden can't keep up with Leah, Kelly and Robin on the squats, deadlifts and shoulder press, I'm going to have to back off or change my approach with the IF despite the fact that its dropping my weight like a stone (good in theory for pull ups, push ups, ring dips, etc so long as strength stays the same or increases) and it feels good. From everything I've read, its supposed to improve times and performance instead of hinder it.
Robb Wolf just posted a compilation of a bunch of his responses on both the main site's message board and also on Performance Menu. Great stuff and definitely worth a read... Check it out! Also got an answer to my question about quinoa (while its a seed, it still has a glycemic load comparable to grains so its a no-go for paleo, however its totally the better choice over wheat). Maybe I'll use it as an occasional post workout treat as I do enjoy it.
As for my adventures in going mostly Cave-Girl, it's been going pretty well! Can't say I'm complaining one iota.
Monday, April 06, 2009
Back to Cave Girl+Cheese
So, I meandered right back to CaveGirl+cheese mode after the fast with nary a hint of unbridled cookie lust or desire to fall face first into chocolate. Instead, it was back to the healthy vittles and I felt great all day. I have to say I had lots of energy and wasn't hungry aside from when it was time to eat. Kinda cool.
I got asked by someone who's new to working out and whatnot if I count calories or just make better choices. And because I am verbose at best and annoying at worst, it got me onto the subject of baby steps. Four years ago, if you would have tossed paleo and intermittent fasting at me, I would have lost my ever lovin' mind. And right now, I have to say it's almost easy.
I see it like a rubber band. You stretch it and stretch it and stretch it but if you stretch it to hard, too fast, it snaps and hurts your finger. But, if you take it slow and gradually add pressure to the band, you can pull it pretty far without any fear of zapping yourself with it.
I would guess everyone has a slightly different rubber band. Some are stretchier and more forgiving than others. For me, I had to take my time to get to the point where I could have a high level of compliance with a program that is essentially very strict. Other people might be able to jump into it no problem. Others might do best on something like The Zone, which for me would spell disaster in about 2.5 seconds (my adventures in extreme calorie counting and macro obsession I'll save for another time). A large part of figuring it all out is trial and error and slowly finding what works best for you, not just in terms of how your body responds, but how you emotionally respond to living that way.
Enough navel gazing. Tonight's workout:
Back squats at 10x45, 5x95, 3x135 and 3x5x150
Deadlifts at 5x95, 5x 135, 5x185 (all with double overhand, didn't need snatch grip!)
Handstands - Crystal helped me out and I didn't piss myself in fear being upside down propped against a wall. PROGRESS!
Heavy MetCon
5 rounds of
5 65lb power snatches (modded down from the prescribed 95lbs)
5 55lb bell swings (yikes!)
5 burpees (yay burpees)
I was the slow poke of the bunch at 10:28. It felt freaking awesome being back in the gym. Deloading week was a bitch, mentally. I needed a CrossFit fix.
Stuff I found awesome today:
Uncle Karl, Advice Columnist
I09's Dollhouse Review
Because birth control is SO. LIKE. CRACK. Or, you know, a shiv.
If Odysseus had a Twitter account
I got asked by someone who's new to working out and whatnot if I count calories or just make better choices. And because I am verbose at best and annoying at worst, it got me onto the subject of baby steps. Four years ago, if you would have tossed paleo and intermittent fasting at me, I would have lost my ever lovin' mind. And right now, I have to say it's almost easy.
I see it like a rubber band. You stretch it and stretch it and stretch it but if you stretch it to hard, too fast, it snaps and hurts your finger. But, if you take it slow and gradually add pressure to the band, you can pull it pretty far without any fear of zapping yourself with it.
I would guess everyone has a slightly different rubber band. Some are stretchier and more forgiving than others. For me, I had to take my time to get to the point where I could have a high level of compliance with a program that is essentially very strict. Other people might be able to jump into it no problem. Others might do best on something like The Zone, which for me would spell disaster in about 2.5 seconds (my adventures in extreme calorie counting and macro obsession I'll save for another time). A large part of figuring it all out is trial and error and slowly finding what works best for you, not just in terms of how your body responds, but how you emotionally respond to living that way.
Enough navel gazing. Tonight's workout:
Back squats at 10x45, 5x95, 3x135 and 3x5x150
Deadlifts at 5x95, 5x 135, 5x185 (all with double overhand, didn't need snatch grip!)
Handstands - Crystal helped me out and I didn't piss myself in fear being upside down propped against a wall. PROGRESS!
Heavy MetCon
5 rounds of
5 65lb power snatches (modded down from the prescribed 95lbs)
5 55lb bell swings (yikes!)
5 burpees (yay burpees)
I was the slow poke of the bunch at 10:28. It felt freaking awesome being back in the gym. Deloading week was a bitch, mentally. I needed a CrossFit fix.
Stuff I found awesome today:
Uncle Karl, Advice Columnist
I09's Dollhouse Review
Because birth control is SO. LIKE. CRACK. Or, you know, a shiv.
If Odysseus had a Twitter account
Sunday, April 05, 2009
I haven't eaten since supper. And I haven't died!
I got my start following Body for Life, which preaches the six meals a day doctrine. I also dabbled with Cosgrove's Afterburn and the Schuler/Cosgrove spectacularness that is The New Rules of Weightlifting for Women and wholeheartedly heart the awesome nutritional guidance that is Berardi's Precision Nutrition. All promote the eating every two to three hours business as well. And, you know, its SOUND advice. But, its also ingrained in me a petrifying fear of going more than a few hours without noshing down a lovely meal of lean protein, veggies, fruit and nuts.
Well, I haven't eaten since yesterday at 7:00p.m. It's now 10:00a.m. and I have not died.
I actually don't even feel bad. I kind of feel... good?
Weird!
So, the plan is to continue not eating every two to three hours until supper this evening, when I'll go back to my normal paleo+cheese eating habits.
Also, I stumbled across this the other day. BRILLIANT! Actually, her entire blog is fantastic. I've whiled away a good chunk of my weekend poking through her posts. Anyhoodle, my Fuck Off list includes coffee, goat cheese and natural peanut butter.
1:00 p.m. Feeling a wee bit peckish but otherwise okay. Kind of like I'd enjoy a handful of macadamia nuts. Filled with spaz energy akin to being a wee bit over-caffeinated.
2:00 p.m. Tummy growling. Cold. Otherwise, fine.
4:00 - Decided to break fast. Had some macadamia nuts. We're off for meat and veggies at a restaurant somewhere.
7:00 - Just got back from The Abbey. I had seared halibut and scallops on a bed of green apple, red peppers and mixed baby greens. It was fabulous and I feel great! I definitely think I will give intermittent fasting another attempt sometime this week, likely Wednesday or Thursday.
Well, I haven't eaten since yesterday at 7:00p.m. It's now 10:00a.m. and I have not died.
I actually don't even feel bad. I kind of feel... good?
Weird!
So, the plan is to continue not eating every two to three hours until supper this evening, when I'll go back to my normal paleo+cheese eating habits.
Also, I stumbled across this the other day. BRILLIANT! Actually, her entire blog is fantastic. I've whiled away a good chunk of my weekend poking through her posts. Anyhoodle, my Fuck Off list includes coffee, goat cheese and natural peanut butter.
1:00 p.m. Feeling a wee bit peckish but otherwise okay. Kind of like I'd enjoy a handful of macadamia nuts. Filled with spaz energy akin to being a wee bit over-caffeinated.
2:00 p.m. Tummy growling. Cold. Otherwise, fine.
4:00 - Decided to break fast. Had some macadamia nuts. We're off for meat and veggies at a restaurant somewhere.
7:00 - Just got back from The Abbey. I had seared halibut and scallops on a bed of green apple, red peppers and mixed baby greens. It was fabulous and I feel great! I definitely think I will give intermittent fasting another attempt sometime this week, likely Wednesday or Thursday.
Thursday, April 02, 2009
So, no IF today
I thought about the whole IF thing and think it might be a stupid plan to attempt my first fast when I am also recovering from a flu. So, I'm putting the whole IF think on hold until next week. It also gives me some time to research it a but better.
Inititially, I was thinking the plan would be 3 on 1 off, much like the WOD schedule I've been doing (and will stick with after Qualifiers) with my IF day starting after supper after my last WOD and ending with supper on my rest day. So, basically, there would be no day that I go completely without food and I will be able to have a full meal after each WOD to aid in recovery with the day I have less energy expenditure required being the day of the fast.
And then I read this:
"In fact, I’d bet that in an evolutionary perspective, exercising in a fasted state is much more natural than exercising in the presence of pre-workout shakes and BCAAs and other such things. Consider that it’s unlikely Ug was up looking for a wildebeest after just chowing down on flame-broiled emu. It’s more likely that Ug ate his emu, slept for awhile, ate some more emu perhaps, and when the food was gone and hunger struck, Ug got himself up and went back out looking for dinner."
Dude has a point. So, more research is needed.
As for what I'm already doing... Operation Mostly Cave Girl continues to go swimmingly and deloading week has been welcomed whole heartedly by my shoulders. Right now I'm sitting down to a fucking awesome salad made with spinach, organic greens, roast chicken, tomatoes, cukes, peppers, nuts, currents and goat cheese with an apple. Yumtacular! Tonight, I am going to rescue the barbeque from the snow bank and do us up some meat, veggie and fruit kebabs (I'm thinking chicken, pineapple, tomato, red pepper and mushrooms in a coconut pine apple glaze. Dang, that makes me drool just contemplating its awesomeness.
Inititially, I was thinking the plan would be 3 on 1 off, much like the WOD schedule I've been doing (and will stick with after Qualifiers) with my IF day starting after supper after my last WOD and ending with supper on my rest day. So, basically, there would be no day that I go completely without food and I will be able to have a full meal after each WOD to aid in recovery with the day I have less energy expenditure required being the day of the fast.
And then I read this:
"In fact, I’d bet that in an evolutionary perspective, exercising in a fasted state is much more natural than exercising in the presence of pre-workout shakes and BCAAs and other such things. Consider that it’s unlikely Ug was up looking for a wildebeest after just chowing down on flame-broiled emu. It’s more likely that Ug ate his emu, slept for awhile, ate some more emu perhaps, and when the food was gone and hunger struck, Ug got himself up and went back out looking for dinner."
Dude has a point. So, more research is needed.
As for what I'm already doing... Operation Mostly Cave Girl continues to go swimmingly and deloading week has been welcomed whole heartedly by my shoulders. Right now I'm sitting down to a fucking awesome salad made with spinach, organic greens, roast chicken, tomatoes, cukes, peppers, nuts, currents and goat cheese with an apple. Yumtacular! Tonight, I am going to rescue the barbeque from the snow bank and do us up some meat, veggie and fruit kebabs (I'm thinking chicken, pineapple, tomato, red pepper and mushrooms in a coconut pine apple glaze. Dang, that makes me drool just contemplating its awesomeness.
Wednesday, April 01, 2009
Mostly Cave Girl Day Three
So, I'm day three into my attempt at going only mostly cave girl. So far, so good. We even went out to a restaurant last night and managed to stick to the plan (bison, roasted veggies, spinach and mushrooms...mmmm). My food options are basically are if it can be hunted or fished and killed or grew up out of the ground, I will eat it. This is mixed with some nuts and seeds, which are paleo compliant and... cheese because, dang, I LOVE cheese. Yes, cheese is a "no-no" apparently because it is highly acidic. I've been sticking to just using them to add a bit more flavour (goat cheese on my salad, a tbsp of feta mixed into some spinach.
Of course, options are limited due to the lack of functional plumbing in our kitchen keeping us from really wanting to clean dishes. Oh, yeah, in addition to going to the cert, training for qualifiers and the nuttiness that is The Office, I am also gutting my basement and redoing it. Then we will be gutting and redoing our second floor with some modifications to the half story as well. So far, its meant a lot of pre-cooked shrimp rings and raw veggies and salads. I shall not emulate Kramer and shower with my pots and pans. Sorry, but no.
After this evening's supper, I am going to give intermittent fasting a shot until lunch time tomorrow. Bascially, it's only skipping three of my 5-6 meals. I'll survive. But, no, I am not giving up the dark roast in the a.m.
No idea if its going to make a significant difference in the workouts or not as of yet because, well, I'm sick with the flu and its deloading week so I've been a forced gym slacker.
Uhg, I think my basement dude is smoking. I can smell it amidst the other bad odors of old dirt, crumbled basement and dirty dishes. Despite the fact that I feel like kaka, I think I'm going to escape my sty-like hovel and make for The Office. Ya gotta love renos...
Okay, now basement dude is singing along with The Doors on the radio. The day is improving! And now he is grunting to Thunderstruck. Awesome! I don't think they know I'm home. Oh, please, please, please let him break out some falsetto screaming.
Of course, options are limited due to the lack of functional plumbing in our kitchen keeping us from really wanting to clean dishes. Oh, yeah, in addition to going to the cert, training for qualifiers and the nuttiness that is The Office, I am also gutting my basement and redoing it. Then we will be gutting and redoing our second floor with some modifications to the half story as well. So far, its meant a lot of pre-cooked shrimp rings and raw veggies and salads. I shall not emulate Kramer and shower with my pots and pans. Sorry, but no.
After this evening's supper, I am going to give intermittent fasting a shot until lunch time tomorrow. Bascially, it's only skipping three of my 5-6 meals. I'll survive. But, no, I am not giving up the dark roast in the a.m.
No idea if its going to make a significant difference in the workouts or not as of yet because, well, I'm sick with the flu and its deloading week so I've been a forced gym slacker.
Uhg, I think my basement dude is smoking. I can smell it amidst the other bad odors of old dirt, crumbled basement and dirty dishes. Despite the fact that I feel like kaka, I think I'm going to escape my sty-like hovel and make for The Office. Ya gotta love renos...
Okay, now basement dude is singing along with The Doors on the radio. The day is improving! And now he is grunting to Thunderstruck. Awesome! I don't think they know I'm home. Oh, please, please, please let him break out some falsetto screaming.
Thursday, March 19, 2009
My very exciting training logs...
Well the training for the CrossFit Qualifiers is going fairly well. We're on the following schedule:
Day One - Strength Day with mini metabolic conditioning workout
Day Two - Sprint work with Skill Training
Day Three - Heavy metabolic conditioning workoug
Day Four Rest
Then we rinse and repeat it again and again until we go!
I've had one little setback. I've managed to gain 10lbs (I blame going on BCPs as I DON'T randomly gain weight anymore). Its mostly water but gravity gives a rats ass about body comp when it comes to things like pull ups. So, I'm doing negatives again like a mad fool to try and build up my strength.
Anyways, here's my training log over the past two or so weeks.
09-03-02 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
115lbs x 5 x 1
135x5x3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
160lbs x 5 x 3
Mini met-con
4 rounds of 10 45lb bell swings and 5 20" plyo box jumps
Time was either 5:07 or 3:07 - I can't read my hand writing.
A bunch of my training partners went to a barbell certification course with Mike Rippetoe (author of Starting Strength and a big name in the strength and conditioning world). They passed on some fantastic tips on all of our lifts. Mostly just tweaks on form - like using a hook grip on the deadlift and stance on the squat.
09-03-03 - Sprint Day
8 x 200m rowing sprints on the rowing machine
Times were as follows:
1 - 45.7s, 2 - 45.3s, 3 - 45.9s, 4 - 46.2s, 5 - 46.9s, 6 - 46.8s, 7 - 46.5s, 8 - 46.3s
Afterwards, I worked on double unders and l-sits.
I was a bit slower than I would have liked as my movement disorder was acting up.
09-03-04 - Heavy Met-Con Day
Altogether, for time:
1km row
10 reps-9-8-7-6-5-4-3-2-1 of :
- 2x 15lb renegade manmakers
- 20" box jumps
Time was as rx'd: 26:12
Again, I was slower than I should have been because I was having movement disorder issues. Usually, I'm really fast at these kinds of met-cons.
09-03-05 - Rest Day!
Yay! I was stiff and sore. Also, it was really, really messed up with my movement disorder so I would have had to bail on my workout anyways as I wasn't really controlling my movements at all that day.
09-03-06 - Strength Day
I was doing a lot better Friday and was able to make my workout and I didn't have that rough of a time of it save for a bit of jazz hand action during the mini met-con after.
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
120lbs x 3 x 1
140lbs x 5 x 3
Bench Press
45lbs x 5 x 1
65lbs x 5 x 1
80lbs x 5 x 3
Power Clean
65lbs x 5 x 1
75lbs x 5 x 2
100lbs x 3 x 1
75lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini Met-Con
3 rounds of:
10 45lb bell swings
10 long jumps
10 push ups
I forgot to record my time.
09-03-07 - Team Trevor
Our trainers opted to have us do two met-cons in a row instead of sprinting work as both were pretty awesome. This was the first of two. In a team of four, together share the work to complete the following:
300 pull ups
400 push ups
500 sit ups
600 air squats
I was able to string together 5 kipped pull ups in a row, then it all kind of went down hill. I ended up on the band to save my hands. Push ups were awesome. I was able to do 21 in a row, then went down to 17, then knocked the rest out in sets of 10. For sit ups, I started with 40 in a row, dropped to 30 in a row for 3 sets, then dropped down to 20 per set for the rest. For squats, I did 70 a row, then 50, then dropped to sets of 30's. This was a super fun workout but wow, I was pretty stiff and sore after!
09-03-08 300 Make-up
I finally got to try the 300 workout. This one is awesome - my new favourite for sure! It goes as follows:
25 pull ups
50 95lb deadlifts
50 push ups
50 24" box jumps
50 95lb floor wipers (brutally fantastic!)
50 25lb dumbbell clean and press
25 pull ups
Here's a video demo:
I started with regular pull ups but switched to a 25lb resistance band to help with the load when my hand started to bleed so I could keep going. Otherwise, I did this workout as rx'd. My time was 36:06. I LOVED the floor wipers. Those things are CRAZY!
09-03-09 - Rest Day
So, so happy for rest day. Every part of me was hurting in some very good ways.
09-03-10 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
125lbs x 5 x 1
145x5x3
Shoulder Press
45lbs x 5 x 2
58lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
155lbs x 3 x 1
175lbs x 5 x 3
I also did 10 negative pull ups where I kipped up and then slowly lowered myself as I again could not get any deadhang pull ups.
I finished with one of my faves: Bottom to Bottom Tabata Squats! Here's one you can try at home!
I managed 120, which is 30 more than the last time!
09-03-11 Sprint Day
1000m row
75 burpees
100 double unders
I finished this workout in 20 minutes on the nose. Funny how I was hoping for 20 minutes on it.
09-03-12 - Heavy Met-Con
As many rounds as possible of:
12 30lb one armed dumbbell snatch (no video - sorry!)
12 pull ups
12 20" box jumps
I used the 25lb resistance band for the pull ups on the workout but the proper weight for the snatches. This one was fun! I managed 5 rounds plus 12 snatches plus four pull ups.
09-03-13 - Rest Day
I actually felt pretty good this day. But I rested as per my trainers orders anyways!
09-03-14 - Strength Day
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
145lbs x 5 x 3
Bench Press
45lbs x 10 x 1
65lbs x 5 x 1
83lbs x 5 x 3
Power Clean
65lbs x 5 x 1
85lbs x 3 x 1
80lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini met-con
2 rounds of 250m row
1st round: 54.1s
2nd round: 54.2s
Afterwards, because the weather was so nice, I came home and did a 5km run. It felt great to get back out there!
09-03-15
Again, they opted for two met cons in a row instead of a sprint day and a met con. Secretly, I think its due to our love of met cons and plain old sprints are boring!
As many rounds as possible in 30 minutes of:
10 95lb deadlifts
10 20" box jumps
10 25lb dumbbell push press
This was a great workout! I felt very strong and ended up with a score I was pretty happy with - I managed 16 rounds plus three deadlifts.
09-03-16
And this is how CrossFit humbles you. I may have had a great score the day before and, guess what, I had my butt handed to me in spectacular fashion on this workout. I easily had one of the worst scores and I didn't do full knees to elbows. They started out as knees to arm pits and kind of degraded from there. Something I need to work on, apparently.
The workout was 7 rounds with the 45lb bar of:
10 hang power snatches (no video - sorry!)
5 overhead squats
15 dreaded knees to elbows
My time was a dismal 32:38. I whined, I grunted, I made cranky faces. My hand bled. But I finished.
Also, did 150 double unders just for fun, including 27 in a row. Woo!
Anyhoodle, this weekend, I`m off to a CrossFit level one certification seminar in Calgary with a bunch of women from the gym. I`m looking forward to it - it should be interesting!
Day One - Strength Day with mini metabolic conditioning workout
Day Two - Sprint work with Skill Training
Day Three - Heavy metabolic conditioning workoug
Day Four Rest
Then we rinse and repeat it again and again until we go!
I've had one little setback. I've managed to gain 10lbs (I blame going on BCPs as I DON'T randomly gain weight anymore). Its mostly water but gravity gives a rats ass about body comp when it comes to things like pull ups. So, I'm doing negatives again like a mad fool to try and build up my strength.
Anyways, here's my training log over the past two or so weeks.
09-03-02 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
115lbs x 5 x 1
135x5x3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
160lbs x 5 x 3
Mini met-con
4 rounds of 10 45lb bell swings and 5 20" plyo box jumps
Time was either 5:07 or 3:07 - I can't read my hand writing.
A bunch of my training partners went to a barbell certification course with Mike Rippetoe (author of Starting Strength and a big name in the strength and conditioning world). They passed on some fantastic tips on all of our lifts. Mostly just tweaks on form - like using a hook grip on the deadlift and stance on the squat.
09-03-03 - Sprint Day
8 x 200m rowing sprints on the rowing machine
Times were as follows:
1 - 45.7s, 2 - 45.3s, 3 - 45.9s, 4 - 46.2s, 5 - 46.9s, 6 - 46.8s, 7 - 46.5s, 8 - 46.3s
Afterwards, I worked on double unders and l-sits.
I was a bit slower than I would have liked as my movement disorder was acting up.
09-03-04 - Heavy Met-Con Day
Altogether, for time:
1km row
10 reps-9-8-7-6-5-4-3-2-1 of :
- 2x 15lb renegade manmakers
- 20" box jumps
Time was as rx'd: 26:12
Again, I was slower than I should have been because I was having movement disorder issues. Usually, I'm really fast at these kinds of met-cons.
09-03-05 - Rest Day!
Yay! I was stiff and sore. Also, it was really, really messed up with my movement disorder so I would have had to bail on my workout anyways as I wasn't really controlling my movements at all that day.
09-03-06 - Strength Day
I was doing a lot better Friday and was able to make my workout and I didn't have that rough of a time of it save for a bit of jazz hand action during the mini met-con after.
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
120lbs x 3 x 1
140lbs x 5 x 3
Bench Press
45lbs x 5 x 1
65lbs x 5 x 1
80lbs x 5 x 3
Power Clean
65lbs x 5 x 1
75lbs x 5 x 2
100lbs x 3 x 1
75lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini Met-Con
3 rounds of:
10 45lb bell swings
10 long jumps
10 push ups
I forgot to record my time.
09-03-07 - Team Trevor
Our trainers opted to have us do two met-cons in a row instead of sprinting work as both were pretty awesome. This was the first of two. In a team of four, together share the work to complete the following:
300 pull ups
400 push ups
500 sit ups
600 air squats
I was able to string together 5 kipped pull ups in a row, then it all kind of went down hill. I ended up on the band to save my hands. Push ups were awesome. I was able to do 21 in a row, then went down to 17, then knocked the rest out in sets of 10. For sit ups, I started with 40 in a row, dropped to 30 in a row for 3 sets, then dropped down to 20 per set for the rest. For squats, I did 70 a row, then 50, then dropped to sets of 30's. This was a super fun workout but wow, I was pretty stiff and sore after!
09-03-08 300 Make-up
I finally got to try the 300 workout. This one is awesome - my new favourite for sure! It goes as follows:
25 pull ups
50 95lb deadlifts
50 push ups
50 24" box jumps
50 95lb floor wipers (brutally fantastic!)
50 25lb dumbbell clean and press
25 pull ups
Here's a video demo:
I started with regular pull ups but switched to a 25lb resistance band to help with the load when my hand started to bleed so I could keep going. Otherwise, I did this workout as rx'd. My time was 36:06. I LOVED the floor wipers. Those things are CRAZY!
09-03-09 - Rest Day
So, so happy for rest day. Every part of me was hurting in some very good ways.
09-03-10 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
125lbs x 5 x 1
145x5x3
Shoulder Press
45lbs x 5 x 2
58lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
155lbs x 3 x 1
175lbs x 5 x 3
I also did 10 negative pull ups where I kipped up and then slowly lowered myself as I again could not get any deadhang pull ups.
I finished with one of my faves: Bottom to Bottom Tabata Squats! Here's one you can try at home!
I managed 120, which is 30 more than the last time!
09-03-11 Sprint Day
1000m row
75 burpees
100 double unders
I finished this workout in 20 minutes on the nose. Funny how I was hoping for 20 minutes on it.
09-03-12 - Heavy Met-Con
As many rounds as possible of:
12 30lb one armed dumbbell snatch (no video - sorry!)
12 pull ups
12 20" box jumps
I used the 25lb resistance band for the pull ups on the workout but the proper weight for the snatches. This one was fun! I managed 5 rounds plus 12 snatches plus four pull ups.
09-03-13 - Rest Day
I actually felt pretty good this day. But I rested as per my trainers orders anyways!
09-03-14 - Strength Day
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
145lbs x 5 x 3
Bench Press
45lbs x 10 x 1
65lbs x 5 x 1
83lbs x 5 x 3
Power Clean
65lbs x 5 x 1
85lbs x 3 x 1
80lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini met-con
2 rounds of 250m row
1st round: 54.1s
2nd round: 54.2s
Afterwards, because the weather was so nice, I came home and did a 5km run. It felt great to get back out there!
09-03-15
Again, they opted for two met cons in a row instead of a sprint day and a met con. Secretly, I think its due to our love of met cons and plain old sprints are boring!
As many rounds as possible in 30 minutes of:
10 95lb deadlifts
10 20" box jumps
10 25lb dumbbell push press
This was a great workout! I felt very strong and ended up with a score I was pretty happy with - I managed 16 rounds plus three deadlifts.
09-03-16
And this is how CrossFit humbles you. I may have had a great score the day before and, guess what, I had my butt handed to me in spectacular fashion on this workout. I easily had one of the worst scores and I didn't do full knees to elbows. They started out as knees to arm pits and kind of degraded from there. Something I need to work on, apparently.
The workout was 7 rounds with the 45lb bar of:
10 hang power snatches (no video - sorry!)
5 overhead squats
15 dreaded knees to elbows
My time was a dismal 32:38. I whined, I grunted, I made cranky faces. My hand bled. But I finished.
Also, did 150 double unders just for fun, including 27 in a row. Woo!
Anyhoodle, this weekend, I`m off to a CrossFit level one certification seminar in Calgary with a bunch of women from the gym. I`m looking forward to it - it should be interesting!
Monday, March 02, 2009
My Latest Experiment
Okay... lots of workouts to log in and my records got a bit spotty at the end of the month! But first, details on my experiment:
Every so often, I get it in my head that I’m going to try some new experiment with my body or my mindset or whatever to improve my life exponentially and achieve some sort of ridiculous and lofty ambition. This is one of those times.
Now, usually these peter out in about a week and a half but, every so often, one happens to succeed and I do something rather stupid and run a marathon or something (2001). This time around, I’ve somehow agreed to compete in the 2009 CrossFit Games Qualifiers in Calgary. Yep. I am about to get my ass handed to me in spectacular fashion. Of course, the fine folks organizing the thing are being super awesome about it and have noted that they allow for modification and the qualifiers are open to any and all people, regardless of ability to do a handstand push up (yes, someone thought it was a good idea to combine those two exercises together). Um, I am NOT one of those people.
To get myself ready for this latest challenge, I’m going to see exactly what happens when a 34 year old reformed smoker and excouch potato follows the “CrossFit in 100 Words or Less” prescription. Just how quickly can I progress? Here it goes:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
I’m also going to be proper and stick to the three on, one off schedule that I don’t usually follow (I usually string six or seven days in a row on followed by a couple off to heal up whatever body part is nearing horrific injury). Aaron and Robin have put together a pretty cool program for us to follow that includes one strength day, one sprint day and one heavy metabolic conditioning day followed by a day of rest.
So, yeah, because nothing really happens unless you post it on the internets, I’m going to blog this little experiment to see how I do with my workouts and if following the core basics of the program really improves my fitness levels quickly.
Today’s my first strength day and we’re doing the back squat, deadlift and shoulderpress followed by a short met con.
Ps. I want some fucking sugar. Arg! Sugar, sugar, sugar, sugar, sugar!
P.p.s. I'm super excited for my first actual workout in Lucy, the new gym. Yay!
P.p.p.s. SUGAR!!!!!!!!!!!!!!!!!!!
Update! My lifts were as follows:
Back squat:
45lbs x 5 x 2
95lbs x 5
115lbs x 5
135lbs x 5 x 3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Dead Lift
95lbs x 5
135 x 5
160lbs x 5 x 3
The mini workout after was 4 rounds of 10 45lb bell swings and 5 20" box jumps. Kelly and I finished together at 3:07, with Chrystal and Robin finishing just ahead of us.
My nutrition was also spot on today. I've let way too many treats sneak in lately and, wow, I had some fun with sugar withdrawl. I was CRAVING. Oh well. It only lasts a couple of days and then it goes away and I was already rewarded. I gotta say, the better your nutrition, the more awesome your workout.
Anyhoodle, I have assloads of workouts over the past few weeks to put in here...
09-02-17
2km row
2 minute rest
3 rounds of:
30 sit ups
30 35lb good mornings
I opted to uber rx this one and used 45lbs on the good mornings and then I finished with another 2km row. My times were as follows:
8:24 (row 1)
7:45 (sit ups and good mornings)
8:52 (row 2)
09-02-18
Push Press
3-3-3-3-3
65lbs. 75lbs, 85lbs, 95lbs, 105 x 1, 100lbs
I also practiced my L-sit (crazy core exercise) as well as double unders (skipping).
09-02-19
10 rounds of:
10 135lb deadlifts
10 Knees to Elbows (okay I am linking to these because they're crazy)
But wait! After the 100 deadlifts and 100 knees to elbows, there's more!
Rest 2 minutes then 2km row.
My times were 28:52 and 9:01 on the row. I am not good at knees to elbows and need to work on them. This is one of those workouts that made me love CrossFit even more. Completely evil workout and I was trashed after but, wow, it sure makes you feel like a rock star!
09-02-20
Cindy on Steroids
I LOVE the workout Cindy. This had a few more reps!
As many rounds as possible of:
15 pull ups
30 push ups
45 squats
I managed 3 rounds + 15+14. I had to switch to the 50lb resistance band half way on the pull ups since I'm switching my grip from an incorrect full-palm grip on the bar to the proper finger grip and I was losing a lot of skin on my fingers as I don't have a good callous built up on them yet. A bit less of a load helped my get through it. I'm happy to report that I'm off the band again and back doing proper pull ups. It just took a couple of weeks to get the grip issues resolved to some degree. Its still something I need to focus on, though.
09-02-22
Jeff's Modified Jim Jones Unworthy Workout
Jim Jone's trained the guys from the movie 300. If you are unfamiliar with his work, may I present to you King Leonitus of Sparta. Feel free to drool a bit on your keyboard:
Here is a mash up of two different workouts that they did to look like that in the movie. I'm linking to these, too. Manmakers are KRAZEE. Go do some!
Squats 80-40-20-40-80
35lb Kettlebell Swings 40-20-10-20-40
2 x 15lb Renegade Man-Makers 20-10-5-10-20
You do it as a circuit so 80 squats, 40 kbell swings, 20 manmakers, 40 squats, 20 bell swings, 10 manmakers, 20 squats.... etc until you're done.
My time was 41 minutes and change. I didn't write it down (boo!) but I was faster than Shannon but slower than Brad and both of them handily (unlike me) posted their results on the message board.
09-02-24
Christine - another benchmark workout (they're named after girls). Christine is a great workout that really tries your lower body strength and endurance by just shredding you up. She's one of my faves! The last time I did Christine was on December 26th and I got 17:02. This time, the goal was to break 15mintes and I did with a time of 14:45. Woo hoo!
The workout is as follows:
3 rounds of:
500 meter row
12 body weight deadlifts (145lbs for me)
21 20" box jumps
I was especially happy with my time as I also managed to fall off of the box into our trainer, Chris, and the GHD machine. Gouged my leg up but kept on going.
09-02-25
Burpees on the minute and practice with power cleans and shoulder presses!
On the minute workouts go as follows, minute one, one burpee, minute two, two burpees, minute three, three burpees... continue until you can't do the required number of burpees in the minute alloted. I managed 11 minutes plus 10 (so close!). I then practiced my power cleans and shoulder press and learned some great techniques from Robin, the gym owner, who'd just got back from a training course with Mark Rippetoe.
09-02-26
As many rounds as possible of:
10 pull ups
15 burpees
20 15lbx2 dumbbell push press
I managed 4 rounds + 10+11. I stayed off the band the entire time for the pull ups and stuck exclusively with the finger grip but, wow, I managed to mangle my poor fingers. Blister city! Good workout, though!
09-02-28
Last workout at our old CrossFit Regina facility that was lovingly referred to as Betty. I met up with a couple of the trainers who're also going to qualifiers for some strength work. I tackled 3 x 5 back squats and picked up a few great pointers from both Ang and Robin. It was great. Then came the workout. For time, as a team, carry all of the gym equipment from Betty to Lucy, the new gym a block away.
Here are some highlights!
It was fun! We got everything moved over in under an hour! Also, can I just say this is one of the things I love about CrossFit - the community aspect. Seriously, how much fun is it that we physically moved the gym together as a big team.
09-03-01
Outdoor Carry, Run and Press
Um, you know how I said I am refusing to run outside until it warms up? Yeah, well, scratch that because Lucy has no plumbing so they ran the workout outside.
It goes as follows: With a -30C windchill:
3 rounds for time:
400 m run with 45lb salt bag or 20lb medicine ball
400 m run without bag or ball
10 Clean & Press with bag or ball
I started with the bag but it broke open half way through so I had to switch to the ball. I preferred the bag, honestly, as it was a bit easier to run with. I didn't have my book with me so I didn't write down my time but it was 21:something, if I remember correctly.
And, I already noted today's workout! I guess I'm done and all caught up.
Every so often, I get it in my head that I’m going to try some new experiment with my body or my mindset or whatever to improve my life exponentially and achieve some sort of ridiculous and lofty ambition. This is one of those times.
Now, usually these peter out in about a week and a half but, every so often, one happens to succeed and I do something rather stupid and run a marathon or something (2001). This time around, I’ve somehow agreed to compete in the 2009 CrossFit Games Qualifiers in Calgary. Yep. I am about to get my ass handed to me in spectacular fashion. Of course, the fine folks organizing the thing are being super awesome about it and have noted that they allow for modification and the qualifiers are open to any and all people, regardless of ability to do a handstand push up (yes, someone thought it was a good idea to combine those two exercises together). Um, I am NOT one of those people.
To get myself ready for this latest challenge, I’m going to see exactly what happens when a 34 year old reformed smoker and excouch potato follows the “CrossFit in 100 Words or Less” prescription. Just how quickly can I progress? Here it goes:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
I’m also going to be proper and stick to the three on, one off schedule that I don’t usually follow (I usually string six or seven days in a row on followed by a couple off to heal up whatever body part is nearing horrific injury). Aaron and Robin have put together a pretty cool program for us to follow that includes one strength day, one sprint day and one heavy metabolic conditioning day followed by a day of rest.
So, yeah, because nothing really happens unless you post it on the internets, I’m going to blog this little experiment to see how I do with my workouts and if following the core basics of the program really improves my fitness levels quickly.
Today’s my first strength day and we’re doing the back squat, deadlift and shoulderpress followed by a short met con.
Ps. I want some fucking sugar. Arg! Sugar, sugar, sugar, sugar, sugar!
P.p.s. I'm super excited for my first actual workout in Lucy, the new gym. Yay!
P.p.p.s. SUGAR!!!!!!!!!!!!!!!!!!!
Update! My lifts were as follows:
Back squat:
45lbs x 5 x 2
95lbs x 5
115lbs x 5
135lbs x 5 x 3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Dead Lift
95lbs x 5
135 x 5
160lbs x 5 x 3
The mini workout after was 4 rounds of 10 45lb bell swings and 5 20" box jumps. Kelly and I finished together at 3:07, with Chrystal and Robin finishing just ahead of us.
My nutrition was also spot on today. I've let way too many treats sneak in lately and, wow, I had some fun with sugar withdrawl. I was CRAVING. Oh well. It only lasts a couple of days and then it goes away and I was already rewarded. I gotta say, the better your nutrition, the more awesome your workout.
Anyhoodle, I have assloads of workouts over the past few weeks to put in here...
09-02-17
2km row
2 minute rest
3 rounds of:
30 sit ups
30 35lb good mornings
I opted to uber rx this one and used 45lbs on the good mornings and then I finished with another 2km row. My times were as follows:
8:24 (row 1)
7:45 (sit ups and good mornings)
8:52 (row 2)
09-02-18
Push Press
3-3-3-3-3
65lbs. 75lbs, 85lbs, 95lbs, 105 x 1, 100lbs
I also practiced my L-sit (crazy core exercise) as well as double unders (skipping).
09-02-19
10 rounds of:
10 135lb deadlifts
10 Knees to Elbows (okay I am linking to these because they're crazy)
But wait! After the 100 deadlifts and 100 knees to elbows, there's more!
Rest 2 minutes then 2km row.
My times were 28:52 and 9:01 on the row. I am not good at knees to elbows and need to work on them. This is one of those workouts that made me love CrossFit even more. Completely evil workout and I was trashed after but, wow, it sure makes you feel like a rock star!
09-02-20
Cindy on Steroids
I LOVE the workout Cindy. This had a few more reps!
As many rounds as possible of:
15 pull ups
30 push ups
45 squats
I managed 3 rounds + 15+14. I had to switch to the 50lb resistance band half way on the pull ups since I'm switching my grip from an incorrect full-palm grip on the bar to the proper finger grip and I was losing a lot of skin on my fingers as I don't have a good callous built up on them yet. A bit less of a load helped my get through it. I'm happy to report that I'm off the band again and back doing proper pull ups. It just took a couple of weeks to get the grip issues resolved to some degree. Its still something I need to focus on, though.
09-02-22
Jeff's Modified Jim Jones Unworthy Workout
Jim Jone's trained the guys from the movie 300. If you are unfamiliar with his work, may I present to you King Leonitus of Sparta. Feel free to drool a bit on your keyboard:
Here is a mash up of two different workouts that they did to look like that in the movie. I'm linking to these, too. Manmakers are KRAZEE. Go do some!
Squats 80-40-20-40-80
35lb Kettlebell Swings 40-20-10-20-40
2 x 15lb Renegade Man-Makers 20-10-5-10-20
You do it as a circuit so 80 squats, 40 kbell swings, 20 manmakers, 40 squats, 20 bell swings, 10 manmakers, 20 squats.... etc until you're done.
My time was 41 minutes and change. I didn't write it down (boo!) but I was faster than Shannon but slower than Brad and both of them handily (unlike me) posted their results on the message board.
09-02-24
Christine - another benchmark workout (they're named after girls). Christine is a great workout that really tries your lower body strength and endurance by just shredding you up. She's one of my faves! The last time I did Christine was on December 26th and I got 17:02. This time, the goal was to break 15mintes and I did with a time of 14:45. Woo hoo!
The workout is as follows:
3 rounds of:
500 meter row
12 body weight deadlifts (145lbs for me)
21 20" box jumps
I was especially happy with my time as I also managed to fall off of the box into our trainer, Chris, and the GHD machine. Gouged my leg up but kept on going.
09-02-25
Burpees on the minute and practice with power cleans and shoulder presses!
On the minute workouts go as follows, minute one, one burpee, minute two, two burpees, minute three, three burpees... continue until you can't do the required number of burpees in the minute alloted. I managed 11 minutes plus 10 (so close!). I then practiced my power cleans and shoulder press and learned some great techniques from Robin, the gym owner, who'd just got back from a training course with Mark Rippetoe.
09-02-26
As many rounds as possible of:
10 pull ups
15 burpees
20 15lbx2 dumbbell push press
I managed 4 rounds + 10+11. I stayed off the band the entire time for the pull ups and stuck exclusively with the finger grip but, wow, I managed to mangle my poor fingers. Blister city! Good workout, though!
09-02-28
Last workout at our old CrossFit Regina facility that was lovingly referred to as Betty. I met up with a couple of the trainers who're also going to qualifiers for some strength work. I tackled 3 x 5 back squats and picked up a few great pointers from both Ang and Robin. It was great. Then came the workout. For time, as a team, carry all of the gym equipment from Betty to Lucy, the new gym a block away.
Here are some highlights!
It was fun! We got everything moved over in under an hour! Also, can I just say this is one of the things I love about CrossFit - the community aspect. Seriously, how much fun is it that we physically moved the gym together as a big team.
09-03-01
Outdoor Carry, Run and Press
Um, you know how I said I am refusing to run outside until it warms up? Yeah, well, scratch that because Lucy has no plumbing so they ran the workout outside.
It goes as follows: With a -30C windchill:
3 rounds for time:
400 m run with 45lb salt bag or 20lb medicine ball
400 m run without bag or ball
10 Clean & Press with bag or ball
I started with the bag but it broke open half way through so I had to switch to the ball. I preferred the bag, honestly, as it was a bit easier to run with. I didn't have my book with me so I didn't write down my time but it was 21:something, if I remember correctly.
And, I already noted today's workout! I guess I'm done and all caught up.
Monday, November 03, 2008
CrossFit Convert
As a quick update, in August Jim posted some YouTube videos of CrossFit workouts that looked like hella fun. About the same time, Carol did up a Team Asylum (my online fitness team peeps at Tracker) team thread about trying new things and not being a chicken shit. So, I decided to give CrossFit a try and, luckily, a box had just opened up in Regina in May. Signed up for Foundations and gave my first workout a try (it was 1000 Islands) and have been hooked ever since.
I've been blogging my workouts over on Fitcysters and I'm going to drag them all over here so I have my info all in one place... It'll take me a while as I've blogged every workout from late September 08 to Feb 09 and I go five days a week.
September 25, 2008 - Hey Runners - Try this one!
Wow, just, wow. My hamstrings are toasted. My hip flexors are done. The runs reminded me of nightmares I used to have as a kid where someone is chasing you and you're running as hard as you can but you're moving sooooo very, very slowly. I'm a runner and I'm pretty fast but this workout so completely exhausted the muscles I use to run so I ended up barely able to do the measly 800 meters at a pace where old people and possibly turtles and even sloths could have passed me easily. It was ridiculous. I am hoping I will be able to walk tomorrow. I LOVE CROSSFIT!
3 rounds for time:
800 meter Run
50 Good Mornings - 45/35lb
50 Situps (sit ups, not crunches)
I am very happy to say that I completed this monster is 28:20 and as Rx'd. Yes!
As for if I could do a chin up - sorta. I could do it from a 20" box but not from a dead hang. So, they're coming along. I was also able to do a static ring hold for almost 20 seconds, which is the first step to being able to do a ring dip!
As for the burpee challenge, I am short 20 today. I got half done before my workout and was able to do about seven after before I fell on the floor and couldn't get back up.
September 24, 2008 - Cleans on the Minute
Today's WOD was fabulous! I LOVE power lifts. We did power cleans on the minute. You do one power clean on the first minute, two cleans on the second minute, three cleans on the third minute, etc until you can no longer complete the required number of reps within 60 seconds. I made 11 rounds with an additional six cleans before I konked out. I used a 65 pound barbell - next time I'll go for the prescribed weight of 75 pounds for women. Finished it all up with a timed 2k run - did the first lap with the hubby and then took off on my own for the second so I was a bit slower than I'd like at 10:30. I also did my 55 burpees (from the knee) for the burpee challenge this morning before work and then threw an additional 50 (rx'd from plank) into my warm up before the workout. My knees are getting cranky so I think I'm done for the day.
For a demo of the power clean, here you go!
http://media.crossfit.com/cf-video/CrossFit_RipBBPowerCleanJump.wmv
Tomorrow, I am going to make an attempt at an unassisted chin up before my workout when I do my negatives. I think I'm pretty close. Pull ups, on the other hand, not so much. :)
September 23, 2008 - Running Burpees - First workout as Rx'd!
Today's workout was a gooder and CrossFit Regina's puke bucket was finally christened by some poor guy at the 6:00 a.m. session. Here's the workout of the day, for time:
400m run
15 burpees
200m run
12 burpees
200m run
9 burpees
200m run
12 burpees
200m run
15 burpees
400m run
I did the push up portion of the burpees from a plank position instead of from the modded knee position so I finally accomplished a workout as Rx'd. Yay! My time was 17:54. I'm feeling pretty good tonight so, once my supper settles I might try and knock a hundred or so burpees off what's left of my buy in amount (400 left of 820) for the burpee challenge.
08-09-22 - A bell, a box and a skipping rope (and 53 non modded burpees)
Oh, and a pistol squat. Woot!
Here was today's CrossFit workout.
AMRAP in 20 minutes:
(AMRAP = As Many Rounds As Possible)
10 Bell Swings -55lbs/35lbs
20 Box Jumps - 24"
30 Double-Unders
I used 30lbs for the first round and it was easy so I switched to the 35lb bell for the rest of the workout. Box jumps I modded down to a 20" box because there were only two 24" available and the class was full up so I left them for the folks who were going for the workout as Rx'd. I did 30 skips and 30 tuck ups for the double unders until I can get that skill down. Managed to make 4 rounds plus all swings, box jumps, skips and 19 tuck unders - so I was close to getting in five. Also got in 53 burpees for the challenge and I didn't have to modify the push up portion - woot! I'm getting stronger!
As for the pistol squats, which are part of the gym challenge, I was able to do them with my left leg but not my right. I thought that was pretty cool!
I've been blogging my workouts over on Fitcysters and I'm going to drag them all over here so I have my info all in one place... It'll take me a while as I've blogged every workout from late September 08 to Feb 09 and I go five days a week.
September 25, 2008 - Hey Runners - Try this one!
Wow, just, wow. My hamstrings are toasted. My hip flexors are done. The runs reminded me of nightmares I used to have as a kid where someone is chasing you and you're running as hard as you can but you're moving sooooo very, very slowly. I'm a runner and I'm pretty fast but this workout so completely exhausted the muscles I use to run so I ended up barely able to do the measly 800 meters at a pace where old people and possibly turtles and even sloths could have passed me easily. It was ridiculous. I am hoping I will be able to walk tomorrow. I LOVE CROSSFIT!
3 rounds for time:
800 meter Run
50 Good Mornings - 45/35lb
50 Situps (sit ups, not crunches)
I am very happy to say that I completed this monster is 28:20 and as Rx'd. Yes!
As for if I could do a chin up - sorta. I could do it from a 20" box but not from a dead hang. So, they're coming along. I was also able to do a static ring hold for almost 20 seconds, which is the first step to being able to do a ring dip!
As for the burpee challenge, I am short 20 today. I got half done before my workout and was able to do about seven after before I fell on the floor and couldn't get back up.
September 24, 2008 - Cleans on the Minute
Today's WOD was fabulous! I LOVE power lifts. We did power cleans on the minute. You do one power clean on the first minute, two cleans on the second minute, three cleans on the third minute, etc until you can no longer complete the required number of reps within 60 seconds. I made 11 rounds with an additional six cleans before I konked out. I used a 65 pound barbell - next time I'll go for the prescribed weight of 75 pounds for women. Finished it all up with a timed 2k run - did the first lap with the hubby and then took off on my own for the second so I was a bit slower than I'd like at 10:30. I also did my 55 burpees (from the knee) for the burpee challenge this morning before work and then threw an additional 50 (rx'd from plank) into my warm up before the workout. My knees are getting cranky so I think I'm done for the day.
For a demo of the power clean, here you go!
http://media.crossfit.com/cf-video/CrossFit_RipBBPowerCleanJump.wmv
Tomorrow, I am going to make an attempt at an unassisted chin up before my workout when I do my negatives. I think I'm pretty close. Pull ups, on the other hand, not so much. :)
September 23, 2008 - Running Burpees - First workout as Rx'd!
Today's workout was a gooder and CrossFit Regina's puke bucket was finally christened by some poor guy at the 6:00 a.m. session. Here's the workout of the day, for time:
400m run
15 burpees
200m run
12 burpees
200m run
9 burpees
200m run
12 burpees
200m run
15 burpees
400m run
I did the push up portion of the burpees from a plank position instead of from the modded knee position so I finally accomplished a workout as Rx'd. Yay! My time was 17:54. I'm feeling pretty good tonight so, once my supper settles I might try and knock a hundred or so burpees off what's left of my buy in amount (400 left of 820) for the burpee challenge.
08-09-22 - A bell, a box and a skipping rope (and 53 non modded burpees)
Oh, and a pistol squat. Woot!
Here was today's CrossFit workout.
AMRAP in 20 minutes:
(AMRAP = As Many Rounds As Possible)
10 Bell Swings -55lbs/35lbs
20 Box Jumps - 24"
30 Double-Unders
I used 30lbs for the first round and it was easy so I switched to the 35lb bell for the rest of the workout. Box jumps I modded down to a 20" box because there were only two 24" available and the class was full up so I left them for the folks who were going for the workout as Rx'd. I did 30 skips and 30 tuck ups for the double unders until I can get that skill down. Managed to make 4 rounds plus all swings, box jumps, skips and 19 tuck unders - so I was close to getting in five. Also got in 53 burpees for the challenge and I didn't have to modify the push up portion - woot! I'm getting stronger!
As for the pistol squats, which are part of the gym challenge, I was able to do them with my left leg but not my right. I thought that was pretty cool!
Monday, March 31, 2008
Day One
Yesterday I woke up with a food hangover with a giant new zit on my chin and cranky as hell. Anyhoodle, a workout and some yummy, healthy food and the last four episodes of Dexter Season 1 did the trick and, as of this morning, I’m feeling human again (but sleepy – meh, I was up late all worried about Kurt, who stayed with his mom last night at the hospice).
Nutrition
Breakfast:
Omega Egg Whites with 0.5 ounce gouda and Salsa
1 cup blueberries, ¼ cup plain yogurt, 1 tbsp crushed walnuts
Brunch
Homemade chicken, vegetable and black bean soup
Lunch
Omega Egg Whites with 0.5 ounce gouda and Salsa
1 orange
Supper
4 ounces chicken breast with habanero pepper sauce, lime and 1 tsp canola oil
½ can black beans cooked with more habanero sauce and seasoning
Roasted red pepper spears tossed in 1 tsp canola oil
Post Workout Meal:
Omega Egg Whites with 1 ounce gouda and Salsa
1 cup blueberries, ¼ cup plain yogurt, 1 tbsp crushed walnuts
1 orange
2 ounces roasted chicken
The last meal, I was still hungry so I had two servings of eggs (that’s why there’s an ounce of gouda) and the extra piece of fruit and a wee snorgle of chicken.
My workout was kinda lame. I decided to try out the 1st stage of workouts in the New Rules of Weight Lifting for Women and, today, I’m not feeling like I did something different. That’s generally NOT how I feel after I’ve tried a new Alwyn Cosgrove workout. I took a peak at Stage 2 and, yep, it looks like a body masher so I think I’m going to skip ahead a bit.
Nutrition
Breakfast:
Omega Egg Whites with 0.5 ounce gouda and Salsa
1 cup blueberries, ¼ cup plain yogurt, 1 tbsp crushed walnuts
Brunch
Homemade chicken, vegetable and black bean soup
Lunch
Omega Egg Whites with 0.5 ounce gouda and Salsa
1 orange
Supper
4 ounces chicken breast with habanero pepper sauce, lime and 1 tsp canola oil
½ can black beans cooked with more habanero sauce and seasoning
Roasted red pepper spears tossed in 1 tsp canola oil
Post Workout Meal:
Omega Egg Whites with 1 ounce gouda and Salsa
1 cup blueberries, ¼ cup plain yogurt, 1 tbsp crushed walnuts
1 orange
2 ounces roasted chicken
The last meal, I was still hungry so I had two servings of eggs (that’s why there’s an ounce of gouda) and the extra piece of fruit and a wee snorgle of chicken.
My workout was kinda lame. I decided to try out the 1st stage of workouts in the New Rules of Weight Lifting for Women and, today, I’m not feeling like I did something different. That’s generally NOT how I feel after I’ve tried a new Alwyn Cosgrove workout. I took a peak at Stage 2 and, yep, it looks like a body masher so I think I’m going to skip ahead a bit.
Sunday, March 30, 2008
Late Night Ponderings and a Light Bulb Moment
I’ve been doing some poking around lately and I stumbled across a couple of articles/suggestions and had a little eureka moment last night while I was all bemoany about the change in rules where Canucks will no longer be eligible for consideration in the big EAS BFL challenge.
The first was a suggestion from Kat Carney on Soulcysters to take 90 days and write down exactly what you’re doing and then take that info to your doctor if you aren’t losing weight. Now, for me, I know I’ll lose, etc. but if I’m still not be regulated, zit free, etc. I’d like to use this to show my doctor I might need additional intervention. Basically, the idea is to be your own science project.
The second was a phenomenal article about the Tao Athlete that I’m going to have to read a couple of times to fully digest. On first reading, there were a couple of things that really stood out to me.
“The Tao and the Tao nature is about the path, the fulfillment or filling you up from being on the path. It’s about YOUR path. It is unique. The Tao is about balance. It is beautiful in its context that it can be about pure devotion and commitment but at the same time not be about obsessive compulsive preoccupation with outcomes, or results or externals that take us off its path and away from balance.“
In the past, I’ve worked out because I want to achieve a certain result. I want to lose and inch off my waist; I want to fit into a certain sized pants by a certain date. And then I get obsessive and weird and start losing momentum. Workouts become a chore and I get cranky about eating clean. I forget that I also enjoy my time when I work out, the rhythm of my breathing, the quiet reflection when I’m lifting, the zing of energy mid workout that gets me up and dancing like a fool between sets (yay for working out at home without an audience). I like how the act of working out makes me feel both in the moment and in my life in general. It’s a part of who I am and how I live and why can’t the results be of no consequence?
The second part that really had me nodding and agreeing with my computer screen was:
“Like any house, the more I like the surroundings and lack of clutter and the more clean and organized that environment, than the more likely I am to think more clearly and “be” a better me.”
The whole idea of having measurable goals and never being happy with your results and eating only for fuel is great and all for other people but it ain’t for me. It doesn’t light a fire. Not all of us are cookie cutter molds of one another. I don’t need to fit it – it is extraneous to how I live my life. I don’t have to have another person’s feelings in order to feel like I’m doing right.
The last bit was my initial, aformentioned bemoaniness at the BFL challenge changes. I was pissed! And then, after a while it dawned on me - this could be good. No more official starts. No more official ends! No more freaking if I'm PMSing in my last week and my photos won't show enough definition. No more four week freak out. No more start weights and no more cholking down EAS protein powder at least once so I can officially enter. No more feeling bad about hating a.m. cardio! Woohoo! The best is NO MORE COMPETITION. I don't have to try and fit my square, type B peg into a round type A hole (hee) and set SMART goals and measure against and pretend like I get off on all that shit. I never again will do another “challenge” or step on a scale or measure myself to see if I'm "succeeding" or not or take photos at set times and submit a package.
Anyhoo, I took all of this, swirled it around in my noggin for a few days and, last night, it all mashed itself up and turned into this…
I’m going to enjoy myself and the process. Now, because I need some baseline data to take to my doctor to see if I need some extra oomph in managing my PCOS, I’m going to track what I do but, for myself, I'm going to track how I feel. For me, this is about feeling great, and allowing that to help me be a better me. Am I feeling excited? Energized? Fulfilled? Am I having fun? How does my body feel? Is my physical self happy? If not, do I need to do something different?
The first was a suggestion from Kat Carney on Soulcysters to take 90 days and write down exactly what you’re doing and then take that info to your doctor if you aren’t losing weight. Now, for me, I know I’ll lose, etc. but if I’m still not be regulated, zit free, etc. I’d like to use this to show my doctor I might need additional intervention. Basically, the idea is to be your own science project.
The second was a phenomenal article about the Tao Athlete that I’m going to have to read a couple of times to fully digest. On first reading, there were a couple of things that really stood out to me.
“The Tao and the Tao nature is about the path, the fulfillment or filling you up from being on the path. It’s about YOUR path. It is unique. The Tao is about balance. It is beautiful in its context that it can be about pure devotion and commitment but at the same time not be about obsessive compulsive preoccupation with outcomes, or results or externals that take us off its path and away from balance.“
In the past, I’ve worked out because I want to achieve a certain result. I want to lose and inch off my waist; I want to fit into a certain sized pants by a certain date. And then I get obsessive and weird and start losing momentum. Workouts become a chore and I get cranky about eating clean. I forget that I also enjoy my time when I work out, the rhythm of my breathing, the quiet reflection when I’m lifting, the zing of energy mid workout that gets me up and dancing like a fool between sets (yay for working out at home without an audience). I like how the act of working out makes me feel both in the moment and in my life in general. It’s a part of who I am and how I live and why can’t the results be of no consequence?
The second part that really had me nodding and agreeing with my computer screen was:
“Like any house, the more I like the surroundings and lack of clutter and the more clean and organized that environment, than the more likely I am to think more clearly and “be” a better me.”
The whole idea of having measurable goals and never being happy with your results and eating only for fuel is great and all for other people but it ain’t for me. It doesn’t light a fire. Not all of us are cookie cutter molds of one another. I don’t need to fit it – it is extraneous to how I live my life. I don’t have to have another person’s feelings in order to feel like I’m doing right.
The last bit was my initial, aformentioned bemoaniness at the BFL challenge changes. I was pissed! And then, after a while it dawned on me - this could be good. No more official starts. No more official ends! No more freaking if I'm PMSing in my last week and my photos won't show enough definition. No more four week freak out. No more start weights and no more cholking down EAS protein powder at least once so I can officially enter. No more feeling bad about hating a.m. cardio! Woohoo! The best is NO MORE COMPETITION. I don't have to try and fit my square, type B peg into a round type A hole (hee) and set SMART goals and measure against and pretend like I get off on all that shit. I never again will do another “challenge” or step on a scale or measure myself to see if I'm "succeeding" or not or take photos at set times and submit a package.
Anyhoo, I took all of this, swirled it around in my noggin for a few days and, last night, it all mashed itself up and turned into this…
I’m going to enjoy myself and the process. Now, because I need some baseline data to take to my doctor to see if I need some extra oomph in managing my PCOS, I’m going to track what I do but, for myself, I'm going to track how I feel. For me, this is about feeling great, and allowing that to help me be a better me. Am I feeling excited? Energized? Fulfilled? Am I having fun? How does my body feel? Is my physical self happy? If not, do I need to do something different?
Sunday, September 02, 2007
Doing things last minute...
I am – as per my usual fashion of doing everything at the very last second - starting my umpteenth BFL challenge just days before the cut off for 2007. This will be my first actual official challenge so far this year (and, apparently, my last given the time frames). I had too many cheesy poofs by the pool this summer. We shall see how this goes as my dystonia has been significantly worse since I quit smoking (I’m batting 50/50 these days) and the fall is generally a rough time with it no matter.
Monday, April 23, 2007
I made it the full 72 hours - Squee!
It takes 72 hours to get nicotine out of your system. It wasn't that bad. It wasn't that good, either. But it wasn't complete and utter hell.
So, now it's supposed to slowly get better and better. I can't wait 'cause I'm tired of feeling like crap.
Anyhoo, working out like a lunatic seems to help with the mood swings, cravings, and brain fog. Today, day three and supposedly the hardest of all days, I logged in an hour and 45 minutes of moderate cardio (my HR was around 155-165 so around 70 per cent max) and also did my lower body weight training.
I don't have a solution for the whole "I gained 10 pounds in three days and I look like I'm five months pregnant because my belly is distended" thing that I have going on, though. Oh, well, that should subside soon, too (I hope - damn, I don't have any pants that fit! Hell, I don't think they even MAKE pants to fit, aside from those maternity things with the stretchy waist).
So, in short, cold turkey isn't THAT bad.
So, now it's supposed to slowly get better and better. I can't wait 'cause I'm tired of feeling like crap.
Anyhoo, working out like a lunatic seems to help with the mood swings, cravings, and brain fog. Today, day three and supposedly the hardest of all days, I logged in an hour and 45 minutes of moderate cardio (my HR was around 155-165 so around 70 per cent max) and also did my lower body weight training.
I don't have a solution for the whole "I gained 10 pounds in three days and I look like I'm five months pregnant because my belly is distended" thing that I have going on, though. Oh, well, that should subside soon, too (I hope - damn, I don't have any pants that fit! Hell, I don't think they even MAKE pants to fit, aside from those maternity things with the stretchy waist).
So, in short, cold turkey isn't THAT bad.
Thursday, April 19, 2007
Quitting Smoking
Tomorrow, I am quitting smoking. I've been thinking a lot about this, talking to folks who have quit, thinking back on the first time I quit for a year (and went back) and perusing the nine million stop smoking sites on the internet.
We've really created this mythos around quitting smoking and talk about how hard and shitty it is and how terrible you will feel. I've seen a lot of comparisons to quitting heroin. Sorry folks, but quitting smoking will not result in some Trainspottingesque withdrawl moment where you're going to hallucinate about a dead baby crawling across the ceiling. It's not gonna be that bad. Millions of people have done it and made it out alive. They go to work, drive their kids to hockey, go grocery shopping, and do laundry all while managing withdrawl just fine.
So, I'm going for mind over matter here. Smoking is gross. I don't like it. I don't like the taste. It smells bad. I don't want to smoke so I'm not going to smoke anymore. And I'm only going to feel wonky and messed up for three days and IT ISN'T GOING TO BE THAT BAD. I'm going to deal with it just fine. After three days I'll be feeling fine and after that, it's all just the emotional addiction and waiting out cravings.
I think once you get into that mindset that it is impossible to quit or that it is so hard it requires a feat of superhuman strength to accomplish, you're setting yourself up for failure. It becomes easier to give up than it does to quit. So, why build it into some kind of freaky monster?
Quitting smoking is going to be relatively painless. My body will adapt quickly and I will begin feeling better very quickly.
So there!
We've really created this mythos around quitting smoking and talk about how hard and shitty it is and how terrible you will feel. I've seen a lot of comparisons to quitting heroin. Sorry folks, but quitting smoking will not result in some Trainspottingesque withdrawl moment where you're going to hallucinate about a dead baby crawling across the ceiling. It's not gonna be that bad. Millions of people have done it and made it out alive. They go to work, drive their kids to hockey, go grocery shopping, and do laundry all while managing withdrawl just fine.
So, I'm going for mind over matter here. Smoking is gross. I don't like it. I don't like the taste. It smells bad. I don't want to smoke so I'm not going to smoke anymore. And I'm only going to feel wonky and messed up for three days and IT ISN'T GOING TO BE THAT BAD. I'm going to deal with it just fine. After three days I'll be feeling fine and after that, it's all just the emotional addiction and waiting out cravings.
I think once you get into that mindset that it is impossible to quit or that it is so hard it requires a feat of superhuman strength to accomplish, you're setting yourself up for failure. It becomes easier to give up than it does to quit. So, why build it into some kind of freaky monster?
Quitting smoking is going to be relatively painless. My body will adapt quickly and I will begin feeling better very quickly.
So there!
Monday, March 19, 2007
That’s the Kind of Day it’s Been
You know you need to get more sleep when, mid afternoon, you realize that you’ve only put antiperspirant on one armpit.
Go me!
I’m having fun with working out in our home gym (read: corner of our bedroom where we’ve jumbled all our plates, bars, bench, dumbbells, elliptical and one of those lame ass Tony Little Gazelles – sole useful purpose: a prop for weighted calf raises). Last night, when I’m hitting my 10 on HIIT, hubby decides it’s a good idea to microwave some popcorn. The good? Not craving popcorn, anymore. The bad? A mess on the carpet beside the elliptical. Not something that people who work out in a gym have to contend with.
Another thing – watching out for cats. I don’t know how many times I’ve nearly smooshed Smudge with a bar and I fear for his tail around the elliptical, which he likes to rub against when I’m working out on it. The fun part, though, is when I’m doing crunches, he’ll come lay on his back beside me and look at me like, “this is fun, let’s all lie down on the floor togethers and shit. I dig working out!”
I’m too lazy to write out my dystonia update from last week and I have to get hopping on this bloody power point presentation that I’m going to be going through with a bunch of people in, oh, 45 minutes. I’m mostly just too darn excited over 23.6 per cent body fat that I hit this weekend – squee! Seriously, all I want to do is phone up everyone I know and obsess over it. Not particularly healthy, but whatever! Needless to say, I’m stoked for progress pics next week.
Go me!
I’m having fun with working out in our home gym (read: corner of our bedroom where we’ve jumbled all our plates, bars, bench, dumbbells, elliptical and one of those lame ass Tony Little Gazelles – sole useful purpose: a prop for weighted calf raises). Last night, when I’m hitting my 10 on HIIT, hubby decides it’s a good idea to microwave some popcorn. The good? Not craving popcorn, anymore. The bad? A mess on the carpet beside the elliptical. Not something that people who work out in a gym have to contend with.
Another thing – watching out for cats. I don’t know how many times I’ve nearly smooshed Smudge with a bar and I fear for his tail around the elliptical, which he likes to rub against when I’m working out on it. The fun part, though, is when I’m doing crunches, he’ll come lay on his back beside me and look at me like, “this is fun, let’s all lie down on the floor togethers and shit. I dig working out!”
I’m too lazy to write out my dystonia update from last week and I have to get hopping on this bloody power point presentation that I’m going to be going through with a bunch of people in, oh, 45 minutes. I’m mostly just too darn excited over 23.6 per cent body fat that I hit this weekend – squee! Seriously, all I want to do is phone up everyone I know and obsess over it. Not particularly healthy, but whatever! Needless to say, I’m stoked for progress pics next week.
Monday, March 12, 2007
A Week with Dystonia
For shits and giggles, I thought I would provide a summary of my last week as it pertains to my generalized dystonia with a side of chorea (Oooh! Exciting!):
Monday, March 5, 2007
– Feeling great! Have a great workout! Work was great! Life’s great! Am a bit sniffly and I’m worried that I’m getting Kurt’s cold.
Tuesday, March 6, 2007
- Wake up with the start of a cold.
- Triggered by a touch from behind (my penultimate boss’ assistant grabbed my arm – sorry, no dirty story), which curled my right foot and both hands and caused my abs to contract, pulling me forward but I am able to walk
- Triggered by noise, as I have to knock on the door to the office because I forgot my key. Go into full body posture (legs up, shoulders pulled, arms sticking out, hands splayed, feet curled, neck pulled to the side) on the floor save the abs, which spasm hard. Mail Room Pat lets me into the office and we kind of drag/pull me in from the hall so no one steps on me – thanks Mail Room Pat! Because I’m lying down, my head is knocked on the floor every time my abs let go – ouch! A coworker brings me a sweater to put under my head. I kind of also want an advil or something. In five minutes, my body relaxes enough so I can get up. My feet are curled, my shoulder is pulled down, my neck is tilted and my abs are contracted, but I can walk to my desk. Throughout the morning, symptoms improve. At noon, I can walk a couple of blocks aided by my husband. By 2:30, after a branch meeting with our new ad agency, I am back to normal.
Wednesday, March 7, 2007
- Yup, it’s a cold.
- Fine throughout the day and am not symptomatic save for a slight “itching” feel in my abdominals and leg muscles (it isn’t really an itch, but it the best I can come up with to describe it).
- That evening, I get into a fight with my hubby over driving me somewhere as I’m not comfortable behind the wheel of a 1000 pound death machine when a horn honk might set me off. My foot ends up curling up and my hands splay out. It lasts about 5 minutes. Stress can set me off when I’m symptomatic and I find fighting with people (interpersonal stress) to be difficult to manage.
Thursday to Sunday , March 8 to 11, 2007
- I’m fine except for a wicked cold.
- Am able to do weight training but hold on the HIIT on the weekend.
Monday, March 12, 2007
- Wake up tired with that itchy feeling in my muscles again. My cold is almost gone, though.
- Have the occasional (like a couple or so an hour) muscle spasm in my abdominals throughout the day but that is it and I wonder why it wants to act up.
- Hubby slaps me on the ass (he does this, whatever) and my abdominals clench and my right shoulder pulls down. It lasts about a minute. Again I wonder why it is acting up.
- Oh, never mind, I get my period. It always acts up when I get my period.
- By 9:00, I’m fine again so I do HIIT.
Monday, March 5, 2007
– Feeling great! Have a great workout! Work was great! Life’s great! Am a bit sniffly and I’m worried that I’m getting Kurt’s cold.
Tuesday, March 6, 2007
- Wake up with the start of a cold.
- Triggered by a touch from behind (my penultimate boss’ assistant grabbed my arm – sorry, no dirty story), which curled my right foot and both hands and caused my abs to contract, pulling me forward but I am able to walk
- Triggered by noise, as I have to knock on the door to the office because I forgot my key. Go into full body posture (legs up, shoulders pulled, arms sticking out, hands splayed, feet curled, neck pulled to the side) on the floor save the abs, which spasm hard. Mail Room Pat lets me into the office and we kind of drag/pull me in from the hall so no one steps on me – thanks Mail Room Pat! Because I’m lying down, my head is knocked on the floor every time my abs let go – ouch! A coworker brings me a sweater to put under my head. I kind of also want an advil or something. In five minutes, my body relaxes enough so I can get up. My feet are curled, my shoulder is pulled down, my neck is tilted and my abs are contracted, but I can walk to my desk. Throughout the morning, symptoms improve. At noon, I can walk a couple of blocks aided by my husband. By 2:30, after a branch meeting with our new ad agency, I am back to normal.
Wednesday, March 7, 2007
- Yup, it’s a cold.
- Fine throughout the day and am not symptomatic save for a slight “itching” feel in my abdominals and leg muscles (it isn’t really an itch, but it the best I can come up with to describe it).
- That evening, I get into a fight with my hubby over driving me somewhere as I’m not comfortable behind the wheel of a 1000 pound death machine when a horn honk might set me off. My foot ends up curling up and my hands splay out. It lasts about 5 minutes. Stress can set me off when I’m symptomatic and I find fighting with people (interpersonal stress) to be difficult to manage.
Thursday to Sunday , March 8 to 11, 2007
- I’m fine except for a wicked cold.
- Am able to do weight training but hold on the HIIT on the weekend.
Monday, March 12, 2007
- Wake up tired with that itchy feeling in my muscles again. My cold is almost gone, though.
- Have the occasional (like a couple or so an hour) muscle spasm in my abdominals throughout the day but that is it and I wonder why it wants to act up.
- Hubby slaps me on the ass (he does this, whatever) and my abdominals clench and my right shoulder pulls down. It lasts about a minute. Again I wonder why it is acting up.
- Oh, never mind, I get my period. It always acts up when I get my period.
- By 9:00, I’m fine again so I do HIIT.
Friday, March 02, 2007
The Squidge!
Hey! It’s the last day of my 3rd Body for Life challenge and I’m feeling really good. I did lower body yesterday and was able to increase my weight for both my squats and my straight legged deadlifts. Woot! I’m also starting to get… the squidge. Basically, the squidge is what happens when you start shrinking. It ain't pretty but whatever. It gets a bit worse before it gets a lot better.
You know those people with rock hard, beach ball sized bellies? Yeah, THOSE people. They need to get down with the squidge. The squidge is all good. My dad is one of those people and he’s proud that his belly fat is hard – um, no dad, that is not good. It means you’re at risk for a variety of serious health concerns…
My weight is also decreasing a bit – looks like I’m down around 148 or 147. I’ll have a better idea tomorrow morning since on week days I usually quickly suck back a litre of water and three cups of coffee before hitting the shower to go to work – doesn’t exactly bode well for happy discussions with the scale.
Webby has extended the deadline for entry into the tracker challenge. So, tonight a cheque is being couriered out and my next challenge starts tomorrow. I’m not giving myself a break – I think it would be weird having time when I’m not actively involved in a specific challenge (though not necessarily an official one – this current one isn’t going to be). I am totally bringing on the competitive freak for the next three months. God, I love competition.
Next week is going to be a big one for me. We’re going into the examination for discovery process. It’s all slated for Tuesday and Wednesday. I’m a bit freaked but I meet with my lawyer early Tuesday to get briefed on what it will entail.
You know those people with rock hard, beach ball sized bellies? Yeah, THOSE people. They need to get down with the squidge. The squidge is all good. My dad is one of those people and he’s proud that his belly fat is hard – um, no dad, that is not good. It means you’re at risk for a variety of serious health concerns…
My weight is also decreasing a bit – looks like I’m down around 148 or 147. I’ll have a better idea tomorrow morning since on week days I usually quickly suck back a litre of water and three cups of coffee before hitting the shower to go to work – doesn’t exactly bode well for happy discussions with the scale.
Webby has extended the deadline for entry into the tracker challenge. So, tonight a cheque is being couriered out and my next challenge starts tomorrow. I’m not giving myself a break – I think it would be weird having time when I’m not actively involved in a specific challenge (though not necessarily an official one – this current one isn’t going to be). I am totally bringing on the competitive freak for the next three months. God, I love competition.
Next week is going to be a big one for me. We’re going into the examination for discovery process. It’s all slated for Tuesday and Wednesday. I’m a bit freaked but I meet with my lawyer early Tuesday to get briefed on what it will entail.
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