What’s In A Name?

I had a hard time going to bed last night and that meant I was still awake at 2330. With a 0600 wake-up call to get Rina for school, that meant I was slightly sleep-deprived and waking up was hard this morning. Turns out Rina stayed home from school again today as she is still sick (fever yesterday and sore throat today), so I tried to get back to bed, but my dreams have been filled with Ryan Gosling, so that was a bit disturbing. I guess that’s what you get when you google “Ryan Gosling Crossfit Memes” before bedtime! Lol! 🙂 Speaking of weird dreams, it seems I have crossfit on my mind a lot lately. Earlier this week, I dreamt that I managed my 1st bar MU and then, manage a couple more. I was kind of sad when I woke up, but at the same time, it leaves me hungry for the Open coming up!

Here’s what we did this morning:

Skill: Tempo Back Squat (4-2-1) 6×2 E90s

Coach Caleb was coaching the 0930 today and he said to go lighter than what we had done last time we did the tempo (3-2-1). I didn’t bother to check and I thought if I finished at 120#, that would be close enough. The reps were hard and I was struggling at the bottom, but managed to do all 6 sets with the following weights:

95#-100#-105#-110#-115#-120#

When I came back home, I looked back on my log and realized I had actually gone HEAVIER on the tempo than the last time. 15# heavier to be exact. No wonder I was struggling! I must have been on the Gainz Train or something! Maybe I was thinking of my recent PR (145#) and thought I’d be ok at 120# today! Oh well, more fitness in for me today!

Yes, Ryan! Whatever you want!

Yes, Ryan! Whatever you want!

WOD: Gripper Ripper

I wasn’t quite sure how to tackle this one. I have been struggling with my American KBS at 35# lately and I’m not sure if it’s because I’m rebalancing my sciatic or what, but I keep losing my grip and the bell keeps flipping backwards. I also wanted to try the pull-ups with the blue band only (instead of blue and purple) so I discussed my issues with Coach Caleb and after he told me to slightly cock my wrists forward in the hold of the KB (while maintaining my arms straight), I decided to set-up with a 35# KB and a 26# one as a back up, in case I couldn’t manage the 35# for all 4 rounds. It was just me and 2 newer male members (that sounds wrong for some reason…)

3-2-1-Go!

I managed the first round of AKBS without any breaks and moved onto the rig for the pull-ups. The boys passed me very quickly as I was doing 2-3 at-a-time. It was slow and painful, but I got my 1st round done.

I went onto my 2nd round of AKBS and managed 4 before the bell flipped backwards on the 5th rep. I no-repped myself for that one, chalked up some more and made it for 5 more reps before I took another break. Once I regulated my breath, I picked up the KB and managed the remaining 8 swings left. Onto the rig again for the pull-ups. I think the boys were onto their 3rd and 4th rounds while I was in the middle of my 2nd. Still, I kept going with mostly 2 pull-ups before coming off the rig for a breather.

I chalked up well before starting my 3rd round and managed my goal of doing the KBS into splits of 9-8. I quickly (for me) moved onto the rig for the pull-ups and was trying to keep my sets of 2 alive, but I couldn’t keep it up. I had to break them into singles and that also when I realized I was well into my 1st hand tear into my “Crossfitter career”. That WOD was aptly named! I had a huge bubbling white blister in my right hand and I knew it wasn’t going to hold on for much longer. I kept going with my single reps and chalked up for the last round.

I’m pretty sure the boys were done by then and I was working solo. Again, I managed to do my AKBS into splits of 9-8 and I was super happy I had managed all 4 rounds with the 35#, with only 1 no-rep! I went onto the rig for my last set of pull-ups and did them all single. I was able to catch my breath faster in-between and Coach Caleb and Phil’s cheering helped me to finish them all. I got it done in 12:45. Much slower than everyone else, but I had kept up with the increased difficulty (for me, anyways) of the heavier KB and smaller bands for the pull-ups. All 3 of us got tears today, so I don’t feel too bad about it!

Once I was done, I put my equipment aways, wiped my KB and my spot on the rig of the blood and torn up skin I may have let behind, I then cut up the flap of skin that was hanging off my palm and (painfully) washed my hands. The skin is tender and it’s a decent rip, but with a little bit of Polysporin, it should heal in no time. I covered it after my shower, and although it feels fine at the moment, I will keep it covered for a bit in order to promote healing (as per this article in Tabata Times

It doesn't look too bad, right?

It doesn’t look too bad, right?

I’m fairly confident I ripped up just the dead skin layer of my calluses and it will heal up quickly. Keeping my fingers crossed it does as I’m back to work Monday and I have a feeling that the antibacterial soap and hand sanitizer will zing furiously if it’s not completely healed by then! Oh well, we all go through it and it’s a rite of passage as a Crossfitter! Another first I can now tick off my list!

Out Like A Belly Button

I swear, the kids are adorable and all, but I sure wish they would sleep through the night. Béa was up multiple times last night which means I’m not getting the rest I need to recover from all the intensity I’ve been putting my body through lately.

She's got gorgeous brown eyes! I just wish she'd keep them closed through the night! ;)

She’s got gorgeous brown eyes! I just wish she’d keep them closed through the night! 😉

 

Yesterday Kathleen cancelled our mesh on Sunday and I wasn’t too sad she did so. She’s been bombarded with visitors and hasn’t had time to unpack into her new house, so she will make time for that this weekend. I, on the other hand, will use this opportunity to do nothing (workout-wise) and just enjoy the long weekend with Ben and the girls, before I head back into work on Monday.

I woke up startled by my alarm at 0500 and somehow managed to get up and ready for my last workout this week:

I saw this on Facebook as I was feeling up before the workout and thought: Yep!

I saw this on Facebook as I was fuelling up before the workout and thought: Yep!

 

 

 

I teamed up with Tracey for the warm-up and literally was biting my arm during the wallsits! The plank holds weren’t as bad and I felt like I could have held a little longer on them, but those wallsits were pretty horrible, considering I had just finished those air squats at a good speed (for me!)

Skill: Kipping pull-ups 4×6 E2M

I focused on my strict for these and used the red and blue, but maybe I should have used the red and purple instead. It somewhat easy to do the 6 reps, but I my hands felt like they were on the verge of ripping.

WOD: Snatch & Grab

I had never done this one before and since it involved the ever elusive snatch, I had to resort to TG for today. I felt like a wimp using such a low weight, but then again, seeing as my 1RM is 60# made it easier to swallow. Here’s how I scaled it:

4 rounds of

  • 6 Hang power snatch @ 45#
  • 8 burpee bar hops
  • 10 front squats @45#

I really thought the front squats would be a piece of cake at that weight, but man, was I wrong! I had to break them into 3 sets for every round! I tried my best to keep all the burpee bar hops Rx, but had to drop to granny-style for a few reps each rounds. Jess walked in and smiled at me after one of my rounds. She was dancing and the best I could do was to give my Bitchy Resting Face. Sorry Jess! I was trying to save every calorie of energy for the WOD and smiling was impeding on that! 😉

bitchface

I have BRF and I own it!

 

Oh well, not my best WOD at all. To be honest, I didn’t really care. I just wanted to be done. Done with the WOD, but also done with the intense week I’d just put my body through. Here were my times for the rounds:

1:35 – 1:45 – 1:45 – 1:34

Which gives me 3:19 for this WOD.

I can’t wait to go for my massage this morning! That’ll start recovery painfully well! I don’t go for fluffy massages. I prefer the deep tissue kind and my RMT is also a Crossfitter, so she knows which muscles we work and what needs to be worked on. She’s awesome in a dominatrix kind of way! Teehee! I find myself breathing through the pain when she works on certain areas, but I know I always feel better after!

In the meantime, don’t expect a lot of posts until next week, because I’ll be out like a belly-button for some well-deserved rest & recovery!

 

Feeling Accomplished

I came home last night and French Nanny had done the laundry, baked a cake and cupcakes with the girls, cleaned the 1st floor, went to the pool with the little ones and played basketball with them. I could get used to that!

I went to bed exhausted and was looking forward to sleeping in until 0600, except our smoke detector chirped twice at 0515 for no reason. Of course, nobody but me work up from he smoke detector… So much for sleeping in!

I went to the 0700 WOD this morning and was surprised to see another 0600-er! Bo had missed the WOD yesterday so he was there to do it today, just like me.

Skill: Kipping pull-ups practice

As per Coach AJ, if we were using band, she wanted us to do strict pull-ups and work on our swing instead. I tried using the red and purple bands, but had to increase to red and blue since I couldn’t do a single rep. I managed well considering and felt good doing those. Below are my reps:

5-6-7-7-7

WOD: Deadlimp

I had done this one back in May and had used 115# for the DL and had to go down from 35# to 26# for the reverse lunges as well as do step up box because my quads were seizing back then. My goal for today was to use 120# for the DL and 35# for the reverse lunges for all rounds. I had the 26# KB next to me, just in case. Midway through, I had to resort to doing step up boxes again, for fear of face planting on the box. I ploughed through with the reverse lunges and even though I had to break them into 2 sets of 6 for most rounds, I managed all rounds with that 35#KB! I was so happy! It was the 1st time I ever managed a full WOD with weighted lunges at that weight. For some reason, I’m still pretty weak on those and they are a struggle, but I pushed through and managed to finish it all with an average of 45s rest for each intervals!

I came back home and text Kathleen about the WOD. We had been texting back and forth about it last night and she wanted to know how I fared this morning (she had done it yesterday). I love how we can be “juiceheads” together and discuss and strategize over WODs! Strong women unite! I ate myself a lovely breakfast and got to work cleaning the rest of the house that French Nanny didn’t have time to do yesterday. I managed to do that while Ben finished the laundry (Thanks Babe! You rock!) and then got cooking. I am adapting this Beef Stroganoff recipe from The Paleo Mama for my slow cooker. I used ground beef and threw the beef, onions, garlic, mushrooms and seasonings in my InstantPot and sautéd it until the beef was cooked. I then shut off the sauté function, added 1 can coconut milk, 2 tsp of vegetable Better Than Bouillon, about 1-2 tsp of arrowroot powder, and about 2-3 tbsp of tomato paste (I usually freeze my left-overs from the can flat in a ziplock bag and cut whatever I need for recipes. Today, I just threw in whatever I had left in the freezer). Turn on my InstantPot on the slow cooker function on high for 4hrs. While this is stewing and filling the house with lovely comfort-food fragrance, I prepped a cauliflower head into rice and stir-fried my “rice” in the Wok. Now, everything will be ready for me to pack into work tonight when I get up from my nap! I’ll add some frozen kale in my container when I pack it up and that will be perfect, convenient and healthy! I’ll update with a picture once everything is ready to be photographed!

The girls have been absolute angels all morning. They’ve been playing together quietly while I was cleaning and I didn’t have to discipline them once! They sure are growing up!

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.

1610952_10155752134160398_3359316990313267495_n

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! 😉

Being Bloated Blows

Notice the nice alliteration in the title?!? Yep! That’s what you get from someone who almost finished her B.A in English Lit! Nice to see those 3 years of university REALLY paid off! Lol!

61090983

 

Yep, if you refer to the Whole30 timeline, I’ve hit the bloated stage, right on target! Bleh! My abdomen is already not the smallest to begin with, now I look like a stuffed sausage when I try to fit in my workout pants and shorts. Still, it didn’t deter me from going to the 0600 WOD for this:

Skill: (Hang power clean x2 + Push press/ jerk x2) EMOM x10

I may have been bloated, but dang, I was ready for this fun stuff. My left shoulder and trap have been bugging me lately, but I still wanted to work somewhat hard on theses. I settled for 65#  and did Push jerks all the way and it felt really, really good. I felt like I could have kept going for more rounds when we were done and I managed to correct my landing on the power clean after Coach Caleb gave me tips. I wasn’t landing wider than my beginning stance and felt comfortable correcting that little thing!

WOD: Pulp

There were 14 of us so we split up into two random heats and I was into the 1st one. I decided on FG with the red and orange bands for the pull-ups and made the mental commitment to do all my HRPU Rx. Here’s how it went.

First round of HRPU I did 10, rested and then did sets of 5 to the end. My left shoulder was getting unnerved and I was happy when I was done this round. Onto the rig I went and I split up my reps as such:

4-3-3-3-3-2-2

Those were hard, I won’t lie. Back on the floor I went for my second round of HRPU:

5-5-5-5-5-5

Onto the rig I went. I split up my pull-ups like this:

2-2-2-2-2-2-2-2-2-2

I was the last one of my heat to finish (not surprisingly) at 8:44. Not bad. My shoulder was really bugging me by then and I was glad I was done. Ryan killed it doing it the Comp version with the weighted vest and Tracey was simply amazing to watch as she fought for every pull-up Rx. She was doing them with a 2-kip motion and she was out of this world!

I came back home and felt like I had a ton of energy left. I showered, made breakfast for the girls while my other half made me coffee (with Whole30 unsweetened almond milk!) and once everybody was good for breakfast, I made myself this wonderful plate:

Photo 2015-06-17, 8 30 15 AM

That was the perfect breakfast. AS you can see, I had already started to eat it but still wanted to capture all the gorgeous colours of this plate! My breakfast consisted of:

  • 2 eggs, over easy
  • unsweetened salsa
  • 1/2 avocado
  • 1 yellow bell pepper
  • my hubby-made coffee

It was perfect and it hit the spot. I have no problem getting my pre-WOD snack in (usually chicken and a few nuts) in the optimal time range, but I really struggle to get my post-WOD one in on time. It’s usually around 1hr post WOD that I’m able to sit down and get some fuel in my body. Meh! I’m a busy mom/wife and will always make sure the little ones are fed so my hubby can get out the door on time for school drop-off or gymnastics. When they’re older and more autonomous, I’ll work on getting my recovery meal in on time! 🙂

Once I was done with breakfast, I loaded up the dishwasher, finished the laundry and cleaned upstairs. That took 2hrs and then it was time for school pick-up! Phew! I think I will crash when I nap before work tonight!

 

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! 😉

PR Day And A Date Night

I had a hard time falling asleep last night after I saw which WOD was awaiting for us in the morning. I was wondering how I should tackle it and was anxious to see if I had gotten any stronger at it. I woke up before my alarm went off and it’s a good thing too because I had forgotten to turn it on!

During my own warm-up, I tried to do TTB on my own, but they still elude me. I really wanted to try them on the rings, but I couldn’t reach any of the rings and it would have taken me too long to set them up for my height. Better luck next time! Here’s what we did:

Skill: Back Squat 5×5 E2M

If you remember, we have done these just last week, but the interval was E90S. I don’t know if it was the longer rest period, but I felt much better doing them today. I even managed a new PR at 110#. I was pacing myself better and even though the last set was hard, I didn’t feel like I was going to pass out like I did last week!  Below are my reps:

90#-95#-100#-105#-110#

WOD: Jackie

The last time I tackled this one was back in February 2014 and I had finished in 13:10 with the following scaling:

  • 1000m row
  • 50 thrusters at 35#
  • 30 pull-ups with red and blue bands

Here’s what I did today:

  • 1000m row
  • 50 thrusters at 45#
  • 30 pull-ups with red and purple bands

We had to have 3 heats for this one because we are limited to 6 ergs and I chose to go in the 3rd heat since I’m so fast on the erg (NOT!)

I was actually impressed with my time on the erg. I finished the 1000m in 4:49 which is pretty good for me considering my very recent 1000m PR was 4:29.0 just earlier this week. I was just trying to keep my pace between 2:25-2:30/500m. Not surprisingly, I was the last one to get off the erg and move onto the thrusters. I felt good doing these and I tried my best to break them into sets of 5, rest the bar on my hips or on my back, then go for 5 more, but more often than not, my second set of 5 had to be broken down into 3 & 2 and then I would drop the bar on the floor.

Then it was on to the rig for the pull-ups. When I first got on the rig, I did 5, then 4 and then kept my sets at 3 reps. It took me a while, but I finished in 14:31 and even though I took longer, it’s a new PR for me since I increased the bar weight to Rx and decreased the resistance in the bands I used. Karen was a huge motivator and she was even holding the block of chalk up for me so I wouldn’t have to get off my box to chalk up (Thanks so much Karen, it saved me some precious seconds!) and Linda was cheering me on. When I was done, Linda said I looked really strong on the pull-ups and I probably could have gone even lower with the bands. I guess I’ll have to try next time! 😉

Now, I’m off to get my hair cut and then, the hubster and I have a date tonight! It feels like it’s been months since we’ve spent some alone time together and I’m very much looking forward to a nice, hot, uninterrupted meal with my love followed by some strolling around downtown! 🙂