Thanks to the folks who posted nice things in reference to the little "situation" going down. Y'all are awesome. I'm not sure who the anonymous commenter is but I apparently used to know him and they're not really feeling the love. It's all good. That said, I'm not interested in getting into an online pissing match with this person. So, I'm switching to moderated comments for the time being.
And here's a little somethin' somethin' featuring some fellow CrossFit douche bags. And yes, I DO bring my camera to workouts. Ha!
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Tuesday, November 10, 2009
Saturday, November 07, 2009
Quotes!
A few fun Robb Wolf quotes from the first hour...
“We’ve discovered that there are right answers for a plethora of different situations.”
“If the nutrition is sound, if the lifestyle practices are legit, you should look, feel and perform better. Additionally, if it works, we should be able to track biomarkers of health and disease and they should go in a positive direction.”
“You shouldn’t have to give up performance to also be healthy.”
“Here’s the deal. A nutritional approach that sufficiently deranged will cock block any effort at fat loss. It does not matter how much activity you do, a bad diet will undermine it.”
“You can look pretty good on the outside and be rotting away on the inside.”
“If you exercise too much, it will make you fat… and it will make you fat in the breadbasket. Anyone know the underpinning of that? Cortisol.”
“There’s a breakdown in the digestive process that appears to underlay all autoimmune diseases.”
“It’s as simple that you get out and try it and prove it to yourself.”
“I tend to have this wacky notion that we should eat the best quality food first and then think about portioning the food later to chase optimum performance.”
“Insulin is the master hormone.”
“When we have our insulin in the right parameters, it’s like a puppy dog’s fluffy nose. It’s like everything that is sweet and right and good in the world. When it’s deranged, everything goes downhill and it goes downhill at an ever accelerating rate.”
“Insulin’s main role is to put things in cells. And when I say things, I’m talking FOOD.”
“We’ve discovered that there are right answers for a plethora of different situations.”
“If the nutrition is sound, if the lifestyle practices are legit, you should look, feel and perform better. Additionally, if it works, we should be able to track biomarkers of health and disease and they should go in a positive direction.”
“You shouldn’t have to give up performance to also be healthy.”
“Here’s the deal. A nutritional approach that sufficiently deranged will cock block any effort at fat loss. It does not matter how much activity you do, a bad diet will undermine it.”
“You can look pretty good on the outside and be rotting away on the inside.”
“If you exercise too much, it will make you fat… and it will make you fat in the breadbasket. Anyone know the underpinning of that? Cortisol.”
“There’s a breakdown in the digestive process that appears to underlay all autoimmune diseases.”
“It’s as simple that you get out and try it and prove it to yourself.”
“I tend to have this wacky notion that we should eat the best quality food first and then think about portioning the food later to chase optimum performance.”
“Insulin is the master hormone.”
“When we have our insulin in the right parameters, it’s like a puppy dog’s fluffy nose. It’s like everything that is sweet and right and good in the world. When it’s deranged, everything goes downhill and it goes downhill at an ever accelerating rate.”
“Insulin’s main role is to put things in cells. And when I say things, I’m talking FOOD.”
Saturday, October 24, 2009
Grindy and Skinning the Zone
Went to CFR with Leah for a make up workout. Robin and Julie stuck around after the 10:00 a.m. class to count and provide moral support. Last year when I first did Grindy, I used the green band for my pull ups and 75lbs for the clean and jerks. I also tore the snot out of my hand as I hadn't yet figured out a good hand care regime to keep my callouses filled with awesome. My time was 28:00 exactly.
This year, I did it as rx’d in 18:42. Yay CrossFit!
I was dogging it on the push ups more than usual during Cindy and those last 10 clean and jerks were foul but I was faster than I thought I'd be considering how much I've tinkered with my diet.
Oh yeah, about that. I'm using myself as a guinea pig. As of last Saturday, I backed off with the fruit consumption and instead upped my protein and fats and am sticking to veggies for my carbs. So far, I've seen improved satiety and have dropped 5lbs easily. I also upped my fish oil to 0.75g/10lbs body weight... smack dab between Robb Wolf's recommendation for healthy verses unhealthy peeps. This is all to get my insulin sensitivity back in line (it had been fading) AND to see about getting rid of that spare tire I have sitting around my abdomen and lower back. Today, I thought I'd take it one step further...
I've tried the Zone before and HATED it. I mean "spit on the ground and swear to beat on Barry Spears with a big stick" hate it. I was always stupid hungry and cranky and dizzy on it. It was horrible. So, when I read 42 Ways to Skin the Zone and the tail of the Always Hungry Carb Crash Zombie, I was presented with a way to actually do the Zone that might not turn me into someone so grumpy and hungry that I am tempted to eat people. And then there's also the whole WAM and guessing your number of blocks and the awful list of foods that feels very judgey towards carrots and saturated fats.
But it's going to be okay.
- I'm sticking to low carb paleo and THAT is my list of preferred foods.
- Chris mentioned he mostly just eyeballs portions and I can so do that, too. Hopefully this will be a great end-run around turning into a food lunatic, all crouched in the corner, with a measuring cup clasped to her chest.
- Robb told us where to get a figurer-outer for our number of blocks (it's in the back of Mastering the Zone). This, incidentally, is why I weighed myself. My scale is going to be smashed with a sledge hammer soon. Yay for catharsis!
- [Edited to add] I'm only dipping a toe in. Five days a week, I'll zone-low carb-paleo it and 2 days a week I'll just go for my lower carb paleo fun and throw in some foods that get dinged hardcore when converted into blocks. No difference in food quality so they're more like refeed/mental break days.
And Robb took us through how to take a Zone block prescription and mess the shit out of it if you've got insulin sensitivity issues and want to lean out. You basically take away half your carb blocks and convert them to fat blocks. Then, use veggies instead of fruit as your carbs, take fish oil and D3 and get enough sleep and tada! You should lean out. Anyhoodle here's the calculation... It's # of blocks plus (half your carbsx3=?)=fat blocks for the day. I'm a 12 blocker so it's as follows:
12x(6x3=18)=30 fat blocks
So, my Zoned up plan looks like this:
M1: 3 pro, 1.5 cho, 6 fat
M2: 3 pro, 1.5 cho, 6 fat
M3 3 pro, 1.5 cho, 6 fat
Snack: 6 fat
M4 (PWO): 3 pro, 1.5 cho, 6 fat
Based on what I like eating, here are the amounts of foods that fit with the above plan. I don't want to have to actually figure this shit out more than once since I'm lazy and once I get all numbers oriented, I like to go a little crazy.
3 block PRO
Chicken=3 ounces
Bison=3 ounces
Pork=3ounces
Salmon=5 ounces
Ground bison=5ounces
Egg=3 omega eggs
1.5 Block CHO
3/4 cup Carrot and 1 cup red pepper
1/2 cup squash and 1 cup cauliflower
1.5 cups mushroom and 1.5 cup red pepper
1 portabella cap, 1/2 cup tomato, .5 cup spinach, 1 cup roasted cauliflower
½ cup squash and 1 cup red pepper
2 cups cauliflower, ½ cup carrot
½ cup carrots, 1 cup cukes, 1 cup tomatos
2 cups broccoli, 1 cup cauliflower
½ cup carrots, 1 cup broccoli, 1 cup cauliflower
¾ cup beets
1.5 cups (18 spears) asparagus
1 cup zucchini, 1 cup tomatoes
1 cup zucchini, 1 cup red pepper
¾ cup zucchini, ¾ cup red pepper, ¾ cup tomato
Fat 6 blocks
Almonds=18 almonds
Brazil Nuts=9 nuts
Macadamia Nuts=6 whole nuts or 12 halves
Walnuts=9 nuts
Avocado = 6 tbsp
Do not count cooking fats, fats in meats or fish oil.
Treats (Going with Robb's 80/20 rule):
Twice per week (Fridays and Sundays)
NO WAM
On the menu, either:
50g of dark chocolate
Serving of cacao nibs
Almond or hazelnut butter
I found some dairy free dark stuff with only 1.5g carbs/10g of the bar. It was also really, really, really good. Bitter, yes, but rich and satisfying and melty.
Here's my ever so exciting Food Log where I'm going to track what I'm doing.
And because this was a long and boring post (BUT with a link to a great article by Robb Wolf so I didn't completely waste your time), here are a few stupid time-wasting vids that I found amusing. FYI: Both videos contain The Swears.
For those of you who like thrusters and hate Hitler:
Aaaand, for you Rippetoe Quote fans out there.
This year, I did it as rx’d in 18:42. Yay CrossFit!
I was dogging it on the push ups more than usual during Cindy and those last 10 clean and jerks were foul but I was faster than I thought I'd be considering how much I've tinkered with my diet.
Oh yeah, about that. I'm using myself as a guinea pig. As of last Saturday, I backed off with the fruit consumption and instead upped my protein and fats and am sticking to veggies for my carbs. So far, I've seen improved satiety and have dropped 5lbs easily. I also upped my fish oil to 0.75g/10lbs body weight... smack dab between Robb Wolf's recommendation for healthy verses unhealthy peeps. This is all to get my insulin sensitivity back in line (it had been fading) AND to see about getting rid of that spare tire I have sitting around my abdomen and lower back. Today, I thought I'd take it one step further...
I've tried the Zone before and HATED it. I mean "spit on the ground and swear to beat on Barry Spears with a big stick" hate it. I was always stupid hungry and cranky and dizzy on it. It was horrible. So, when I read 42 Ways to Skin the Zone and the tail of the Always Hungry Carb Crash Zombie, I was presented with a way to actually do the Zone that might not turn me into someone so grumpy and hungry that I am tempted to eat people. And then there's also the whole WAM and guessing your number of blocks and the awful list of foods that feels very judgey towards carrots and saturated fats.
But it's going to be okay.
- I'm sticking to low carb paleo and THAT is my list of preferred foods.
- Chris mentioned he mostly just eyeballs portions and I can so do that, too. Hopefully this will be a great end-run around turning into a food lunatic, all crouched in the corner, with a measuring cup clasped to her chest.
- Robb told us where to get a figurer-outer for our number of blocks (it's in the back of Mastering the Zone). This, incidentally, is why I weighed myself. My scale is going to be smashed with a sledge hammer soon. Yay for catharsis!
- [Edited to add] I'm only dipping a toe in. Five days a week, I'll zone-low carb-paleo it and 2 days a week I'll just go for my lower carb paleo fun and throw in some foods that get dinged hardcore when converted into blocks. No difference in food quality so they're more like refeed/mental break days.
And Robb took us through how to take a Zone block prescription and mess the shit out of it if you've got insulin sensitivity issues and want to lean out. You basically take away half your carb blocks and convert them to fat blocks. Then, use veggies instead of fruit as your carbs, take fish oil and D3 and get enough sleep and tada! You should lean out. Anyhoodle here's the calculation... It's # of blocks plus (half your carbsx3=?)=fat blocks for the day. I'm a 12 blocker so it's as follows:
12x(6x3=18)=30 fat blocks
So, my Zoned up plan looks like this:
M1: 3 pro, 1.5 cho, 6 fat
M2: 3 pro, 1.5 cho, 6 fat
M3 3 pro, 1.5 cho, 6 fat
Snack: 6 fat
M4 (PWO): 3 pro, 1.5 cho, 6 fat
Based on what I like eating, here are the amounts of foods that fit with the above plan. I don't want to have to actually figure this shit out more than once since I'm lazy and once I get all numbers oriented, I like to go a little crazy.
3 block PRO
Chicken=3 ounces
Bison=3 ounces
Pork=3ounces
Salmon=5 ounces
Ground bison=5ounces
Egg=3 omega eggs
1.5 Block CHO
3/4 cup Carrot and 1 cup red pepper
1/2 cup squash and 1 cup cauliflower
1.5 cups mushroom and 1.5 cup red pepper
1 portabella cap, 1/2 cup tomato, .5 cup spinach, 1 cup roasted cauliflower
½ cup squash and 1 cup red pepper
2 cups cauliflower, ½ cup carrot
½ cup carrots, 1 cup cukes, 1 cup tomatos
2 cups broccoli, 1 cup cauliflower
½ cup carrots, 1 cup broccoli, 1 cup cauliflower
¾ cup beets
1.5 cups (18 spears) asparagus
1 cup zucchini, 1 cup tomatoes
1 cup zucchini, 1 cup red pepper
¾ cup zucchini, ¾ cup red pepper, ¾ cup tomato
Fat 6 blocks
Almonds=18 almonds
Brazil Nuts=9 nuts
Macadamia Nuts=6 whole nuts or 12 halves
Walnuts=9 nuts
Avocado = 6 tbsp
Do not count cooking fats, fats in meats or fish oil.
Treats (Going with Robb's 80/20 rule):
Twice per week (Fridays and Sundays)
NO WAM
On the menu, either:
50g of dark chocolate
Serving of cacao nibs
Almond or hazelnut butter
I found some dairy free dark stuff with only 1.5g carbs/10g of the bar. It was also really, really, really good. Bitter, yes, but rich and satisfying and melty.
Here's my ever so exciting Food Log where I'm going to track what I'm doing.
And because this was a long and boring post (BUT with a link to a great article by Robb Wolf so I didn't completely waste your time), here are a few stupid time-wasting vids that I found amusing. FYI: Both videos contain The Swears.
For those of you who like thrusters and hate Hitler:
Aaaand, for you Rippetoe Quote fans out there.
Monday, October 19, 2009
You know that friend?
You know that friend?
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
Sunday, October 18, 2009
Notes from a Cert
So much information crammed into one tiny little day. It was very interesting and I highly recommend folks attend Robb Wolf's nutrition cert. First off, he's a fantastic presenter - engaging, funny and very well educated on the subject. More importantly, the information may very well save your keister from illness, disability or even an early dimise. In the words of RHM Darcy, I'm NOT shitting you!
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
Wednesday, October 07, 2009
Apropos to how I'm feeling...
How many days does it take to recover from 24 hours of unpaleo? I'll let you know when I start feeling human again. Also, I can't make the pictures work properly. You'll have to deal with them until I can get home and resize the stupid things. Blah.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
Sunday, October 04, 2009
Quick update from the hotel room as Kurt sleeps off 4lbs of chicken wings (and three WODs)...
The Saskatchewan CrossFit Challenge was so much freaking fun. Chad and Ian did a fantastic job organizing things. Everything went so smoothly. The workouts were seriously fun and challenging, the judges were great, the set up was perfect and the whole day just rocked. After, we all got dolled up (dang if we aren't an attractive group of people when we're not coated in sweat and chalk) and off to the worlds most awful sports bar for an afterparty. My body is trying to exorcise the demons (a.k.a. greasy burger with cheese and bacon but no bun, a chocolate bar, and a piece of carrot cake) this morning. Kurt is enjoying a full blown food hangover from 4lbs of narsty chicken wings. I'm guessing we're in better shape than most! CrossFitters post strict paleo challenge=wild things!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
Thursday, September 17, 2009
Mashing myself to a fine paste
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.
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.
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!
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