5 And 3! Oh My!

If you’ve been a reader of my Ramblings for a while, you’ll know that my wonderful daughters share a birthday, 2 years apart. If you’re new to this little blog of mine, well, now you’re in the know as well! 😉

Today is the girls’ birthdays. They are turning 5 (Rina) and 3 (Béatrice). I have been busy trying to organize their special day, getting birthday and christmas presents done and finding a good paleo cake recipe.

I have managed to get the birthdays all done and under control and I still have a few items to pick up for the girls for Christmas. I have made a futile attempt at writing my Christmas cards with high hopes of sending them out later this week and I managed to only write up one so far! Man! I tell you, I feel like I’m somewhat organized in my day-to-day life, then December rolls around and all hell breaks loose! I get nothing done and stress levels go through the roof. Fortunately, the hubster has been pitching in a lot lately and I’m secretly hoping it will be a trend that lasts. 😉

We went to the truck light parade on Saturday evening and I think the girls enjoyed it very much. Rina was squealing like the most high-pitched piglet out there and Béatrice was dancing on my shoulders. Then, yesterday, we celebrated the girls since Rina had school today.

 

I'd say they managed a decent loot!

I’d say they managed a decent loot!

After we were done with lunch and it was time for me to bring out the less than impressive cake I made. I really don’t enjoy baking. To make it worst, I’m not really talented at it either. I’m just not crafty that way! I tried really hard to make them a cute birthday cake and it turned out more like a laughable mommy-fail of the year. I made a paleo cake from PaleOMG’s book and although I was told the cake and icing tasted good, the decorating was similar to Rina’s drawings… Not quite what I was going for. We sang “Happy birthday” twice and the girls blew their candles. BeZU even hugged me while she said: “Thank you for my cake Maman!” Bless her heart, that kid is simply amazing!

Once we were done eating lunch, cake and opening presents, we decided to go to the park atop the reservoir and have a little walk. We split up into two groups and somehow, lost Rina by doing so. I thought she was with the husband’s group and vice versa. A quick run along the trails surrounding the park and I found her sitting at the lookout, just waiting there. She got a quick scolding and I thing she was pretty scared off as she was all teary when she ran back to me. I told her she did good by waiting in one place and we went over other safety things before rejoining the rest of the group.

Before we lost Rina

Before we lost Rina

This morning, I went to Crossfit and even though I wasn’t feeling it at all (still sore from 1/2 Cindy on Friday), I was determined to get the juice flowing again in my sore body. Here’s what we did:

Skill: (1 Hang squat clean + 3 Front squats) x 5 E90s

I was aiming for 95# on my last set, with a realistic goal of 90#. I ended up doing this:

75#-80#-85#-85#-85#

I was stripping my butt out of the squat and I really wanted to focus on NOT doing that in order not to screw up my sciatica even more. Also, I was using the slam ball as a guide as to how low to get to at the bottom and hoping to create muscle memory without going lower than I need to. It’s still a work in progress, but it’s getting better, I think. It’s so hard to have to re-program all my lifts and not dropping as low as I can go into them, but I know I’m taking a few steps back in order to keep moving forward injury-free.

WOD: Swing And Pop

That was my first attempt at this one and what was written on our white board is different from what’s written on our blog so I’m a little confused, but I ended up doing what was on our white board, FG:

8min AMRAP:

  • 5  DUs + 15 singles
  • 15 AKB @ 26#
  • 5 KB push press / arm @ 26#

I didn’t think I would be strong enough to do all my rounds with the 26# KB for the KB push press and I had the 18# on my mat as a back up, but I managed just fine. It was a lot of hard work and my reps were low compared to everyone else, but I am so skittish of injuring my sciatic again, that I really don’t mind. I’m still working hard and making the best of it all while remaining safe. So far, so good!

I came back home, showered, ate lunch with Béa and then I was off to finally deliver baby Bailey’s blanket. I finished it a while back and finally managed to deliver it today. She’s such a cutie and so friendly! She was singing and cuddling and just adorable! I could have squeezed her all day, but I had to go back to my chores. I made some food for dinner and then it was time to pick up Rina from school and our evening routine. Hopefully, I can get to my christmas cards tomorrow and get those done and over with! Here’s to hoping! 😉

 

 

Snatch-Limited

Today was another fun one at the Box. I walked in apprehending the work, but other than the last 2 rounds, it was right up my alley. I was reminded once again that I need to work on my snatches, but I feel like I have to start from the beginning. Let me explain:

Warm-up: I was happy I was able to get through this one without any leakage in my pants. Could it be that the days of urinary leakage are finally behind me?

WOD: Metabolic HEAT

This one looked daunting when I peaked at it online last night, but I was determined to give it a go. I was thinking of using 55# for the snatches, but I quickly realized I would struggle enough with 45#. I was also using 4×45# plates as a box in order to really work on not jutting out my hips when I step down.  It feels like I’m starting to control my step-down better, but when it comes to the snatch, I am back to square one. I have to relearn how to squat using my deep abdominals and controlling how low I allow myself to get at the bottom of the squat. In order to do that, I did a few rounds of the WOD using the MedBall as a guide for the depth of my squat. It’s hard to correct something that you have been doing wrong from the beginning and even more so to keep my internal ab muscles contracted when my legs are open at the bottom of the squat. And for all those reasons, I decided to stay at 45# and work on form instead of weight. It made for a fairly easy WOD (we were to use the same bar throughout), but, again, I focused on form and re-learning my snatch, squat and box jumps. I’m still weak in the stepping-down of the BJ, but I met with my physic again today and we’re working on that. It is pretty much a return to the basics for me in all of the lifts, but at least, I’ll do them right this time around.

I got sweaty on round 3 and the last 2 rounds were horrible for the snatches as I just couldn’t drop below my bar fast enough anymore, but I was glad I went and got to work on technique!

On the home front, Ben just got over a bout of food poisoning that kept him in bed, sleeping for 30hrs. Must be nice! When I get sick, I still have to keep up with the house and the kids! Women are the weaker sex my butt! 😉

Our basement is slowly getting dried up from the flood we had 2 weeks ago, then they’ll start the rebuilding and replacing what needs to be replaced. The fans and dehumidifier are going on full blast 24/7 and it’s driving me bananas. I can only imagine the noise level for our tenants who have decided to stay in the chaos for now! They are troopers! I’d be out of there in a heartbeat!

 

Shoulda, Woulda, Coulda

I came home late from a long day at work. I stayed a few hours extra to help out a co-worker who had some family business to attend (don’t worry, she’ll come in early for me next week, so I’ll have a short day!), but that meant I did 14hrs at work yesterday. I managed to squeeze my ROMWOD in during a short break and it felt good to be stretching at the end of the day!

Pigeon pose in my scrubs!

Pigeon pose in my scrubs!

I got home after Ben did and we hung out a bit on the couch before I headed to bed. I fell asleep around midnight and the night seemed very short when Rina came to wake me up at 0600 this morning. I got up, made her lunch, got breakfast going, started with my weekly cleaning and had to leave it unfinished because it was time to head into the Box.

I felt like quitting and heading back home during the warm-up so I knew I would struggle today to get it all done!

Skill: 3RM Front Squat (12 mins)

We had 12 minutes to find out our 3RM on the front squat and although I had planned on reaching 120#, I stopped after I did crappy reps at 115#. Energy was low, I was stripping my butt on the up and I knew the WOD would be brutal (for me) so I saved what little I had left in the tank for the WOD.

WOD: Nancy

I decided to do FG1+ yet again today. That’s what I had done the last time I did this one and considering I felt drained of life, I knew it would be a definite challenge. To add to all that, it was also raining. Perfect weather for my crappy mood and to go running outside!

3-2-1- Go!

There was no way I would keep up with Linda today: she’s a faster runner and I’m pretty sure she managed her OHS non-stop for all her rounds as I had to break mine mostly into sets of 5 (with the occasional 7 in there).

I knew I was in trouble when I started bawling on my 1st round of OHS. I tried to regulate my breathing as best I could on the run and finally got things somewhat under control, but mentally, I had already checked out. You know it’s bad when I get it into my head that “I’ll recover in the run!” Ha! Yep! That thought actually crossed my mind quite a few times during the WOD. Everybody was done by the time I reached my 4th round of OHS, so I kept going and went out by myself for my last run. I came back in with everyone cheering me on I finished at 24:53 and crumpled to the floor to get a good cry. Who knew I was this tired? After I left a puddle of tears on the floor, I got up and put my stuff away, all the while thinking I should have listened to myself and gone home after the warm-up. I. AM. SPENT! It took me 1:36 longer this time around to finish Nancy at the same weight I had done previously. However, apparently our 400m run isn’t 400m. It’s somewhere between 440-460m, depending on who you talk to. Therefore, I guess I PR’d today even though I really didn’t!

Well, maybe I'd done better if Ryan had actually been there for me today! ;)

Well, maybe I’d done better if Ryan had actually been there for me today! 😉

I came back home to finish my cleaning, had a quick bath, made lunch and roasted pumpkin seeds (’tis the season!) Béatrice refuses to play nicely upstairs so I’ll try to fit in my ROMWOD for today and will relax a bit before going for a nap before my night at work tonight.

Apprehension

I looked up the WOD last night and was uneasy about the entire thing: from the warm-up to the WOD.

 

Ever since I came back from Cuba, I’ve been feeling off my game (jet lag or just vacation mode?) at the gym and it doesn’t help that my calluses have been exfoliated down to nothing by the sand and ocean. Crossfire problems, I know!

I had looked up the warm-up and thought to myself: Geez, even that looks like a tough one. Yet, when I did it, it went way better than anticipated. I was really focusing on keeping the bar close to my thighs on the DL and keeping it close to my body on the power clean. I was afraid of landing the bar on my lovely bruise from the dropped bar on Monday (it’s nice and tender and turning a nice shade of brown/green), but it turns out I was landing the bar in a higher front rack, closer to my collar bone so I was good and never hit the bruise.

Skill: I teamed up with Tracey for the skill and she was beasting it at 140# for the entire 10 reps. I couldn’t remember what my 1RM was so I looked up my previous 10×1 EMOM and decided to go above that, which brought me to 110#. Turns out that was 96% of my 1RM and Coach Caleb had said to work up to 85-90% of our 1RM. Whoops! I managed all 10 reps fairly well, I just have to watch the dip on the up part. I was super nervous about the front squats because of the last time I had attempted them , my quad had seized up on me. Turns out I was fine and my sciatic didn’t even bother me.

WOD: I thought I had done Half Cindy before, but it turns out I had done different variations of Cindy, just not Half Cindy. I really wanted to try to do the pull-ups with the red band only, but had to add the purple band as well on my first round and I was upset at wasting time to do that. I really tried to not waste anymore time in-between each different exercises and would try to do a few reps before resting. My aim was to keep my elbows close to my body for the HRPU and  I also really tried to hustle on the front squats. I managed to finish 6 full rounds + 1 pull-up for a total of 181 reps. I don’t know how to compare that since it was my 1st time doing this WOD. Coach Caleb said that 10 rounds was good, so I’ll assume that 6+1 was somewhat ok for me.

Overall, the entire workout was much better than I had anticipated and I felt like I had my energy back. Hopefully I can keep it up today and really give a big push on the house cleaning. I’m so fed up with it and am now on the main floor, i.e.: kitchen, living room, dining room and half-bath. Not looking forward to cleaning all the kitchen shelves and behind the fridge 😦

 

Sigh

It’s been a busy week and I’ll try to recap quickly.

Last Monday was a Civic Holiday here and we enjoyed the day at the beach with Ben’s mom who was visiting from Kingston. We hiked to Mystic Beach and had fun in the sun and sand before we headed out for the typical lunch at Mom’s Café.

Bra's natural summer highlights! I'd kill for these!

Béa’s natural summer highlights! I’d kill for these!

Rina, swinging from the rope swing on the beach

Rina, swinging from the rope swing on the beach

Cutie pie!

Cutie pie!

Rina, wave jumping

Rina, wave jumping

I had only 2 days at work before I was officially on vacation and although I was counting the hours on Wednesday. Let’s be real though, I kind of clocked out mentally around 1500, even though I was working until 1930. Nothing fazed me on that day and I was happy and lighthearted to make my way to my car at the end of the day! Off for a full month and I was more than ready for some time off. I already had 2 overtime calls to come in to work tonight so far… Not gonna happen!

I’ve spent yesterday and today getting some last minute shopping and making packing lists, getting everything organized and packed for our Cuban vacation! I can now say we are 98% ready to go, with little adjustments left to be done for our carry-on luggages.

I went to the Oly class yesterday morning and I was stoked to see Ryan show up: I wasn’t absolutely certain if there actually was a class or not and I was starting to think I’d gotten up at 0500 for nothing! Here’s what we did:

Photo 2015-08-06, 5 54 20 AM

High hang, low hang, full squat snatch x6 E3M

Lots of rest for these and we were to work up to 75% of our 1RM. Mine was supposed to be 48.75#, but the closest I could get to was 48.5# (not enough small plates to make it a real 75%, but close enough). I was struggling on some reps and had to repeat a few, but as I warmed up, it felt smoother towards the end.

Squat Clean, Front Squat, Split jerk x6 E3M

Again, we were supposed to only go up to 75% of our 1RM so I used 67.5# for all my reps. The split jerk was unstable at times, but I managed all my reps. I was exhausted by the end! So much rest and yet, I was done for!

 

This morning, I woke up at 0500 again and I was still tired. I’ve been going to bed a little later than usual and I could definitely feel it this morning:

I had misread the WOD last night and thought it was only 1 round. Gulp! There was no way I could do this RX seeing as my 1RM DL is 160# and my 1RM clean is 90#. That would have been cutting it too close to exhaustion and Coach Caleb wanted us to do close to 30 reps/30 secs. Sometimes, the guy cracks me up! 😉 No way I was going to achieve that either, but I was happy that I managed some pretty stable rep scheme throughout all rounds. I did FG with the following reps:

DL @ 115#:8-8-9-8-8

Front squats @ 65#: 9-9-9-8-8

DUs:5-7-8-11-12

Sometimes, I look at my reps and feel a bit discouraged at how low they are. Then, I analyze them in a different way and I’m pretty happy with my work. For example, my reps are low on the DL, but if you tally it all, it comes up to 4715 lbs moved in 2:30. For the front squats, it comes up to 2797 lbs squatted in the same amount of time.  As for my DUs, I only managed to string 8 in a row (last round), but they felt smoother with each rounds. Funny how I can do those better when I’m more physically tired. Maybe it’s because I’m not as tensed up?

I’m ready to put a hot pack on my shoulders and real for the evening before yet another busy day tomorrow!

I’m Out!

I woke up at 0430 this morning and as much as I tried to fall back asleep for 30 minutes, I just couldn’t. I finally got up at 0500 and got ready for the WOD. As I made my way downstairs, I realized we were out of chicken and I had no back-up plan for my pre-workout snack. This morning was just not panning out as I had anticipated.

I made my way to the Box and warmed-up for the WOD. My hamstrings were still tight from the lifting class on Sunday and I was apprehending the front squats.

Skill: Front Squats EMOM x 10

We were supposed to work to 85% of our 1RM (120# for me) and that meant 102# for me. I warmed-up to 105# and although it felt hard, it was only 1 rep with lots of rest in between, so I thought I could pull it off and so did Coach Caleb. We started the first round and I felt ok. On my 2nd rep, I had a pinch in my right quad. I rubbed it off once I was done my rep and was hoping the rubbing would make it go away. On my 3rd rep, the pinching came back stronger and as I finished my rep, I knew I was done for today. I talked it through with Coach Caleb, went to the foam roller, the Lacrosse ball and the Airdyne (very slow and just as a recovery), but even with all that, I still couldn’t squat more than 25º without any pain. We had to split the class in two heats and Coach Caleb asked me if I was in. “I’m out!” was my answer. I went to sit myself down and ice my quad while cheering on the others.

It was frustrating, but there was nothing I could do about it and I’m smarter than to push through the pain. Maybe my quad was just over-compensating for my tight hamstrings. Hopefully, some rest will mean a quick recovery and I will be able to join Kathleen on our planned WOD over the weekend.

I came back home and shared my frustrations with my hubby. He made things better by making me coffee. There’s no word for how such a small gesture in the morning can remind me how much I am loved. It’s not a big thing, but I am always thankful and I never take it for granted. Babe, you are amazing and I love you! Not only did he make me coffee, but he also helped me out with the cleaning and the laundry and went out to get more chicken as well! That meant I was done with my chores early and was able to spend some time with the girls and treat them to a lunch out. They were pretty stoked and making my girls happy makes me happy in return, so even though the day started on a crappy note, it definitely got better. Now, I am looking forward to rubbing my quad with some arnica gel and relax on the couch before going for my nap and heading in for my night at work tonight.

How Do They Do It?

I woke up and made my way to the Box for the 0600 class this morning. I was sore from my little adventures with Kathleen yesterday (Thanks for the torture! 😉 ) and I could definitely feel a very tender spot in my glutes. I looked up the WOD and was sad to see wallballs in the warm-up and squats in the WOD. I wasn’t sure how I was going to handle all that squatting action with such a sore bum. Oh well, better drag that sore bum to the gym anyway.

The warm-up was ok. It was my 1st time doing wallballs in the new space on the rafters and it was an adjustment. I stopped trying after my 7th rep on the 2nd round since everybody was warming up the presses for the skill portion

Skill: Strict press 5×3 E90s

My weights were all screwed up for this as I was looking at my push press numbers. Yeah, not doing 100# strict press anytime soon! I scaled it back down to the appropriate weight and here’s what I did. I was trying to get to 65#, but it didn’t happen:

55#-60#-65# failed my last rep – 65# failed my last rep – 62#. New PR by 2#! Lol!

WOD: Escalator 2

I was thinking of trying to do the FG1+ with 75#, but I reloaded my bar after the 1st round. It was a lot to clean from the ground and there was no way I would be able to squat that weight for 55 reps total. I lost some precious time removing the plates and settled for 65#. My SDBJ were all done at 20″, although I did a few practice jumps at 24″ and managed 3-4 without any problem. I just didn’t think I could do so after squatting and with exertion and I didn’t want to repeat a fall on my shins, so I settled for 20″. My pull-ups were all done with the red band and around round 7, I realized I could easily get back onto the bar without having to use the box or even the clip on the rig. Woot! Woot! Been waiting 2 years to be able to do assisted pull-ups with a band that offered enough resistance to help me do my reps, but without struggling to get onto the rig. Apparently, the red band or thinner is the one! 🙂 Time was called when just as I was making my way to the bar (pretty sure I was the only one left working) for my squats on the round of 9. We were to add 1 second to the 18:00 time cap for each rep missing. I ended up with 18:39 (missed all my reps for the round of 10 + my 9 squats = 39).

I was pretty bummed about my score as I felt I was totally cheating. It would have taken me much longer to finish my reps, but them’s are the rules and I did like everyone else. It’s only now that I entered my score online that I realize I, in fact, did FG1+ because FG1 was only up to 8 reps and I managed to get almost all of the 9 reps done! Yay! Not too bad after all!

I came back home and was not looking forward to the rest of my day. Ben has been leaving early everyday this week as he’s running his camps and that means I’ve been pulling extra weight with the girls. I was already exhausted from 3 WODs in 3 days and my hands have been sore and sensitive ever since I came back home this morning. I have some subcutaneous blisters from all the erg and pull-ups I’ve done this week and it means I have a hard time making a fist with my hands.

Blisters under the skin. They haven't "popped" yet, but they are still painful

Blisters under the skin. They haven’t “popped” yet, but they are still painful

Ben must have felt something was off, he made me a coffee. The man truly knows the way to my heart. I was sad to see him leave for the day!

I managed to muster enough energy to take the girls to the playground on their scooters (that meant me having to carry both scooters and helmets back, since they refused to ride them home, lovely), make them a decent lunch and I was really hoping to be able to nap during their quiet time. I slept for maybe 15 minutes before they started screaming at one another. Nap time was over and I didn’t feel rested at all. I was sore everywhere and über grumpy. It got me thinking: how do athletes do this, day in and day out? Most of them not only train like beasts, they also need to work in order to make a living and they also have families! I had only done 3 little WODs in 3 days and my body was clearly letting me know it was done. I cannot imagine doing this 5-6 days/ week for 4-6hrs everyday! Hats off to the Games athletes!

I managed to cook some more food to prepare my return to work and I made this delicious paleo / Whole30 compliant Butter Chicken from The Primal Desire. The only modification I made was this one: dump everything in the slow cooker uncooked, set for 6hrs on high and voilà! Delicious Butter Chicken for dinner, served on top of cauliflower rice with some bell pepper.

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Mandatory picture because it was delicious!

My lunch bag is packed full of Whole30 foods for tomorrow, my scrubs are out and waiting for me in the bathroom, the house is somewhat clean and I’m just waiting for the girls to be asleep before I can totally relax for the evening. Let’s pray I don’t have to wait too long!

Sorry this post is a bit late, I just didn’t have it in me to blog before now! 😉