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 😦

 

Meeting Inspiration

I am so lucky to get to work out next to people I really look up to for inspiration! Most days, I am coached by an amazing Coach, but he is also a very strong competitor, the one and only Caleb Woiwod. Sometimes, I get to work out next to Lindsay McCardle who is just warming up on the floor (no big deal, this girl makes it to Regionals on a regular basis)! I also get to tackle some lifts while Lucas Parker drops his barbell when he does DL in the corner. I try not to cringe at the noise his bar make when it hits the floor. That bar is HEAVY, let me tell you! Then, there are the lesser known (to you)  people I look up to, like Tracey, Mark, and all my buddies in the 0600 class.

This morning, I got to meet Rachel Siemens. Rachel started as a Crossfitter and is now solely focusing on weightlifting. She is mighty(!) good at it too! She is ranked 3rd in her weight class in Canada and is pretty down to earth. I’ve been following her on Instagram and her lifts are impressive and she seems pretty goofy too! I bit the bullet and introduced myself. I’m pretty sure I sounded a little star-struck (combined with the high of my new PR, more on that below!), but I don’t really care. She talked about setting up a weight lifting class on Sundays and that would be awesome!

Let me back track and have a look at what we did this morning:

Skill: Back squat 6×3 E90s

I was a little apprehensive trying those again. I’ve been missing a lot of the back squat skills on this rotation (a girl’s gotta work!) and the last time I tried these, I couldn’t repeat my PR of 125# and had to settle for 120#. I wasn’t super optimistic about surpassing 125# today, but I was still going to try it. Here were my reps:

105#-110#-115#-120#-125#-130#

That’s right! Not only did I manage my PR weight, I ended up with a new one! I was really focusing on keeping my knees out on the “up” and even though I was shaking in between rounds, I managed to get all 3 reps! I was beaming! That means I’m only 18# away from √’ing another one of my goals: hitting a bodyweight squat! 🙂

WOD: Boulder Shoulder

Sarah Showed up for the WOD this morning. I can’t remember if I’ve ever worked out with her, but she looked really good! I think she is recovering from an injury, but even in recovery mode, she kicked some serious butts! I was mesmerized by her pull-ups! I still finished dead last, but I was happy about my work today. Maybe I was flying high from my squat PR! 😉 Coach Caleb said that the previous times were from 4-5 mins to about 10. I was aiming for around 12:00 since I’m usually a lot slower than the average.  Here’s what I ended up doing:

  • red and orange pull-ups
  • full HRPU
  • Rx AKBS @ 35#

I was really trying to hustle on this one, but the pull-ups did me in. I broke them into 4-3, 3-4, 3-2-2, 3-2-2, 3-2-2. As you can see, I wasn’t able to keep my consistency throughout the rounds. I did manage all the HRPU Rx, but I had to take breaks throughout the rounds: 9, 5-4, 9, 6-3, 6-3. I was pretty proud that I did manage to do all the AKBS Rx non-stop for each rounds. That’s probably what stopped me from reaching my original thought of time of 12:00 and I finished at 10:27. Not stellar by any means, yet I am super happy with this time! Celebrate the little victories in life!

Overall, it’s been another great day at the Box and I was energized to come home to do my usually pre night shift cleaning, laundry, blah, blah, blah! Ben took the girls to their gymnastics class this morning, which helped a lot. At one point, the washer and dryer were both off and there was absolutely no noise in the house. It was something I’m not used to, but it was nice while I finished my coffee! Hope your day is going well too! Until next time!

Making Progress

I got to “sleep in” this morning until 0600 and went to the 0700 WOD.

When I got there, Zeke was running his class which meant the Box was open and I got more time to warm-up and work on some stuff. The rings were down and I managed to get them high enough to work on my TTB (toes-to-bar). Jessica showed up and she gave me some pointers to work on (mainly, engaging my lats and starting from the back position in order to use the swing aka kip motion as momentum).

Below is what a TTB should look like from the pull-up bar:

I went on the rings and tried to apply her tips. I surprised myself on the first rep when my toes actually touched the rings! First time ever I managed to get my toes up that way since I started Crossfit 21 months ago! I tried a few more times with one more successful rep before I took a little rest. I then went on to the pull-up bar and it was a little harder since I don’t touch the ground at the beginning of my TTB. That means I have to really engage my lats and shoulders to kip myself backwards and forwards in the movement in order to swing my toes up. I didn’t manage a successful rep, but came close. I was pretty happy with having been able to do some on the rings though! 🙂

I warmed-up some more on the Airdyne and then went to work on my pistols down to the bench. I did 10 reps total (5/leg) and it felt good. It was a good indicator as to where to position my ankle on the squat down. Once I was done with my “personal warm-up” it was time for class to begin.

Skill: Deadlift 5 reps, Handstand Pushups 5 reps, alternating E90s x 4 rounds

We were to start with the DL x 5 for the first 90s, then move onto the HSPU for the next 90s. Once that was done, it was 1 round and we were to repeat for 4 rounds. I warmed up my DL at 105# and that’s where I was planning on staying at and really working on keeping that bar touching my legs on the up AND down, but Coach Caleb came by and told me I should go up to 115#. I was a good student and added 2×5# on each side of my bar. For the HSPU, I used 2×5# plates and a yoga block. I tried to remove 1×5# plate on round 2 & 3, but had to put it back on for the last 2 rounds.

WOD: “A Few Minutes with Cindy”

I wasn’t sure what to use for scaling the pull-ups so I grabbed a red and orange bands and went to set up on the bar. I tried one rep with the red band only and managed a rep! I figured I’d leave it at the red band for the WOD and kept the orange band ready to go, but on the side. I knew my reps would be low for the pull-ups, but at least, I would be using less resistance.

3-2-1-Go!

I managed the following reps on my pull-ups: 6-8-8-6

and a total reps for each round: 58-56-59-61

For a total score of 234! Not to bad! I made up some ground in the air squats since my pull-ups were so low and I think I averaged 14-20 HRPU per rounds.

Overall, I was super happy with the work I’ve put in today! Managed a few ring TTB and pull-ups with the red band only!

Now, if you’ll excuse me, I have to go be a mom and feed my kiddos some lunch! 😉

Getting Under

I was very much looking forward to going for a workout this morning, then, upon waking up, I was met with a crying, clingy Rina, eyes full of dried secretions, stuffy nose and a harsh cough. I cuddled with her a little, then it was Béa’s turn to start to cry, so I cuddled her as well and finally rushed to get ready for the Box. I was pooped and the day hadn’t even started yet! 😦

Skill: Power Clean 8×2 E90s

Coach Caleb said we should work up to a heavy double. I knew that if I started at 55#, I would finish at 95# and I honestly don’t think I had it in me this morning. Here’s what I did instead:

65#-70#-70#-75#-80#-80#

Whenever I repeated the weight was because I didn’t feel confident in my reps, so I repeated in order to get it just right. I then tried 85#, managed my 1st rep and could not for the life of me repeat it for a second one. I rested longer, and managed my second rep. Coach Caleb came by and, just like for my snatch, I have a mental blockage about getting under the bar. I stayed at 85# and repeated my 2 reps with much better ease and confidence. I need to stop over- analyzing the movement and just do it!

WOD: 21-7

I knew I would have to do FG1 because of my pull-ups but I wanted to challenge myself and I did by starting with the red band only (I normally use the red and purple). I managed 3 rounds without the help of the extra band, but I ended up using both bands for the rest of the workout. I did all my push ups from my toes and I was amazed at how easy they felt once I remember to keep my feet together. Air squats was when I would try to recover. I managed 6 full rounds and completed 4 pull-ups into the next round, which gave me a score of 214.

I came back home and kept Rina home with me while Ben took Béa to gymnastics class. I cleaned up the upstairs, finished 3 loads of laundry and then took the girls for a quick errand to the grocery store. Rina was so lethargic, she asked that I pick her up. Good thing I work out! Carrying a 4 year-old, a grocery bag and managing a 2 year-old through a parking lot is no small feat!

I came home and took the car seats out of my car as I’m bringing my car to get fixed in the morning and they will give me a loaner in the meantime. I was rear-ended 2 weeks ago and my rear bumper was dented, hence bringing my car to get fixed.

Once I was done fiddling with the car seats, I came back inside and here’s what was awaiting on the couch:

She looks so rough!

She looks so rough!

Now if you excuse me, I need to go fold 3 loads of laundry and take care of a sick child before heading in to work for my night shift! Phew!

Beetlejuice Hard At Work

I woke up this morning and dragged my feet to the bathroom in order to get ready for the Box. I turned the lights on and this is pretty much what I saw staring back at me in the mirror:

 

Beetlejuice hair!

Beetlejuice hair!

I had a bad case of crazy hair going on! I did a half ponytail which helped little to make matters better, but I honestly couldn’t care at this point. It was 0500 and I was heading in to workout. Nobody expects me to look my best when I do a WOD. Another perk of Crossfit! 😉

Jumana showed up for the early morning class and I hadn’t seen her in a long time! It was nice to see her again and to goof around with her. I paired up with her for the skill.

Skill: Push Press 5×5 E90s

Those were hard and Jumana was crushing it like they were nothing. I was struggling a little more, but I still managed a 5# PR with my last reps being at 85#.

My reps: 65#-70#-75#-80#-85#

There was a lot of us gearing up for the WOD and it made finding a spot on the rig to do my pul-lups a little challenging, but we all figured it out and then we were off.

WOD: Chups

14 min AMRAP of:

  • 6 pull-ups (I scaled mine to the blue and purple bands, kipping. I’m sure I could have done the red and purple bands, but all the red bands were being used by other people)
  • 8 HRPU
  • 10 AKBS (35#)
  • 12 reverse lunges (6/leg)

I remembered to keep my feet together for the HRPU and I was able to do 3 rounds without taking any breaks for those. I wasn’t moving very fast through the rounds, but I kept moving for the most part. I tried to use the reverse lunges as a recovery as much as I could. I have come to the conclusion that I’m really not a fan of the American kettle bell swing. At 35#, I can do them, but they are a challenge and I just don’t feel comfortable when I do them. I managed to do 6 rounds even (216 reps total) I was happy with that because, like I said earlier, I tried to keep moving as much as I could throughout this one. I remember looking at the clock around the 6-min mark and thinking I wasn’t gonna make it. I looked at the clock again around the 8-min mark and felt so discouraged that we weren’t further into this one that I just decided to keep working and not look at the clock anymore. It worked! I finished and I was happy with what I’d done!

Rina is back in preschool today and I’m just blogging on the couch with  little Béa snuggled up to me! It’s raining pouring outside and once I’m done folding the laundry, I plan to just rest and relax before heading in to work tomorrow! Wish me luck, I’m on a 28-day detox and that means no caffeine, no sugar and no gluten. Sounds like fun, but I have goals and this is a means to get to my goals!

 

 

Can You Lift?

Over the Christmas break, Ben and I went out to buy a new sectional for our living room in order to finally get rid of our futon. As Ben was putting away the mattress of the futon to make room for the new couch to be delivered, I started moving the frame by myself. Just as I was bending down to lift it up on its side, Ben stopped and asked:

Can you lift?

Hahaha! Can I lift?!? Yeah, I can lift this empty maple couch frame all by myself! Not a problem honey! Thanks for making sure though! I know he meant “Are you too sore to lift”, but I was just fine! It made me laugh. I almost replied back:

Yeah bro, I can lift!

The couch is nice and our living room will be a much nicer place to sit and cuddle and watch movies once the buyer of our futon comes to pick it up! Although, I don’t think the girls mind at all!

Feeling right at home on the new sectional!

Feeling right at home on the new sectional!

I was happy to get up early this morning and squeeze in a WOD before all the relatives arrive later this morning!

WOD: Triphasic

I asked Coach Caleb about scaling this one down in order to get the recommended recovery time, but then, he looked at me with a smirk and said: “It’s only a suggestion!” Alrighty then! I was gearing up for a 30-min workout without any recovery!

We split the 1st part in two heats: 5 of us started with the 2nd WOD while the remaining 4 started with the 1st one. It was chilly and windy (so much so that I kept my hoodie on for the run part) and the stars were shining bright in the dark sky this early in the morning. I quickly fell behind the pack in the running and was not quite about half way when the lovely Tracey double-backed and ran with me. Where we run on the street, there are often homeless people and beggars on the street corner and she didn’t want me to run by myself in the dark early morning, seeing as there was an abandoned shopping cart with stuff in it. She ran alongside me for a bit and once the car traffic picked up, she picked up to her pace and I was trotting along behind. I finished the 800m in just under 5 mins. Not the best, but also not my worst time. I then tackled the 30 pull-ups with the red and blue bands. I probably could have done them with the red and purple, but I was trying to maintain a bit of rest in the WODs. I managed to break the pull-ups into sets of 5, except for my last set which I broke into 3-2. I finished this one in 7:44

I caught my breath quickly and then got ready for the 2nd WOD. I rowed 21 cals, then did 21 HRPU Rx, then rowed 15 cals followed by 15HRPU Rx. As I was completing the HRPU, Coach Caleb told me to keep my feet together during the HRPU in order to maintain a better plank and avoid the snake-ing motion. It felt more efficient as well, so I was glad he gave me that cue! I rowed my 9 cals and did my 9HRPU. I finished in 7:14. Great! I had a bit of time to recover for the last WOD!

I still haven’t mastered my DUs so I asked Coach Caleb if I could sub them with 60 singles for all rounds (instead of scaling back to 30 singles for each rounds) and he said yes. I got myself a 35# KB, but I also brought a 26# one on  my mat, just in case. I surprised myself by doing all 5 rounds with the 35# KB. My 4th round was hard and my 8th-9th-10th reps were all broken ones because I kept dropping the KB at the top of my swing. For my 5th round, I broke the swings in 2×5 and finished the WOD in 6:37 for a total time of 21:35. I was pretty happy with that and although I was really dreading this entire WOD, it was a lot more fun than I anticipated! Now, I’m all showered up and ready to tackle the day! I have a lot on my list: running a few errands and working on our new nanny contract before she starts next week!

New Traditions

We celebrated Christmas yesterday morning by having breakfast with my in-laws (eggs, sausages and coffee) and then, we all sat in the living room and opened up presents. I have to admit I had so much fun watching the girls opening up their presents. There truly is something magical about re-discovering Christmas though the eyes of a child. I was just as happy as Rina when she opened up the box containing her purple unicorn and to see Béatrice kissing her own pink unicorn was priceless:

Full of love!

Full of love!

After the gift opening, we took everyone for a walk to the closest playground for some fun in the chilly Christmas day:

Her gorgeous brow eyes!

Her gorgeous brow eyes!

Rosy cheeks from the crisp air!

Rosy cheeks from the crisp air!

She kept singing: "Up in the sky!" when I was pushing her on the swing!

She kept singing: “Up in the sky!” when I was pushing her on the swing!

No snow for us, but plenty of dead leaves on the ground for Christmas

No snow for us, but plenty of dead leaves on the ground for Christmas

I would have posted some pics of Rina, but she was making a grumpy face on all the shots I took of her yesterday 😦

We were also able to live some of the Christmas magic as I was able to convince Ben to go walk downtown Victoria to go see the Christmas lights in action at the Parliament. You see, my wonderful husband doesn’t like it when we do non-physical family activities, so I had a bit of convincing to do, but with the help of my in-laws, we all packed up in two cars and headed downtown. It was perfect! Seeing as it was December 25 and around 4-5pm, there was barely anybody in the streets, making it easy to find parking and take wonderful pictures of the deserted streets. Below are some of my favourite shots I took:

The Parliament is on the left, blurry

The Parliament is on the left, blurry on purpose

Some of the Parliament buildings, all lit up.

Some of the Parliament buildings, all lit up.

The Empress Hotel from the Inner Harbour

The Empress Hotel from the Inner Harbour

The Inner Harbour

The Inner Harbour

Christmas day sunset on the Inner Harbour

Christmas day sunset on the Inner Harbour

The moon, the Parliament and the Inner Harbour

The moon, the Parliament and the Inner Harbour

Merry Christmas!

Merry Christmas!

This morning, I was able to lounge in bed for a bit before I had a hearty breakfast and headed out for the Box for this:

Skills: Back Squat 6×3 E2M

I paired up with Tracey for these. My last PR for these were at 110#. I was going for 115#, but my math being what it is, I ended up my 6th round at 120# and even though my last rep was hard and I struggled to come out from the bottom, I managed to do it! Yay! A 10# PR on a 3-rep isn’t too shabby! The amazing Tracey managed 150#!!! I was in awe! She made it look easy too! Something to aspire to, fo’ sho’!

WOD: Baseline

This one is a basic one for our Box. I had first done it at the beginning of my On-Ramp program and finished in 7:55, using the black (widest) band and doing knee push-ups. The last time I did it was at the end of my On-Ramp program and I had done it in 6:55, using the black band and doing my HRPU from my knees. We had to separate into two heats today and I was part of the second one. I took two short breaks during the air squats (one after 10 reps, just to catch my breath, the other after 25 reps, to stretch my hip flexors a bit) and managed to do all the sit-ups unbroken. I was struggling through the push-ups, but I managed to do them all full HRPU, no knee push-ups for me, no siree! 😉 I then moved onto the pull-ups and they were hard. I broke them into 3-3-2-2. I finished in 7:35. Smack between my 2 previous times, but really, this was a PR for me as well, considering I did all my HRPU Rx and used way smaller bands for my pull-ups! A good day of hard work! 🙂 When the girls wake up from their nap, we will be going out to buy our new sectional for our living room! I’m so thrilled to say that I will finally be rid of our futon! It has served us well over the years, but at 36-years-old, I am ready for a REAL couch in my life! 🙂

I hope you all have a wonderful Holiday season! Mine just keeps getting better and better!