Another Sunday – Fun Day

Today was yet another Sunday – Fun day bike ride into town. This time, we decided to head over to the petting farm at Beacon Hill park. I would have loved to stroll through the park, but no such luck with the toddlers and Ben isn’t such a big fan of the park, for some reason.

Rina fell in love with the goats

She loved grooming them!

BeZU aka Minnie Mouse wasn’t convinced at the beginning

Getting closer to the goats

They both loved watching the ducks swim around. Ben is also thrilled!

Loved the colours on those Gouldian finches

After we were done at the petting farm, we headed on over into town to pick up a lock for the Chariot and then we were back on our way home. I love how close to downtown we are and how easy it is to bike into town using the bike routes and bike lanes. Béatrice fell asleep in the Chariot on the way home and again, sitting at the table for lunch. After lunch, everybody was relaxing before nap time.

Béa is sooooo tired!

Once the little ones (and a grown up, ahem, Ben) had a nap, we took everyone to ride their bikes around the block. Rina managed to make it around the block without any help for the first time (there are a few inclines which Rina calls “hills” to go up and down and we usually have to pull her or slow her down using the yoga strap wrapped around her handlebar). She was so proud of herself, she couldn’t stop smiling! My little girl is all grown up! Meanwhile, we had to pull Béatrice all the way because she doesn’t yet reach the pedals on her tricycle, but she’s getting closer! 🙂

Mother’s Day And Barracks

Friday night, I was working my regular shift when a nagging, burning pain started to irradiate from my neck, to my shoulder and the front of my chest as well. By the end of the night, I took my next night shift off and I couldn’t wait to get out of work and go to the 24hrs drugstore to get me some muscle relaxant. I popped one before going to bed and another one when I got up and took it easy for the rest of the night. By Sunday morning, I was still a bit stiff, but I was feeling much better.

I honestly think I had the best Mother’s Day so far since becoming a mother 3 years ago. It all began with breakfast at a restaurant from the east coast, which reminded me of home. We then headed back home only to pack and get our bikes ready and headed out for downtown. Ben pulled the girls in the Chariot (love that thing for biking as a family with the wee ones!) and we stopped on the way to pick up Aunt Sandy, who joined us on our ride downtown. Once there, we locked up the bikes, put the stroller wheels back on the stroller and headed out for some window shopping and grabbed a quick lunch, before heading back home so the girls could nap. Ben had hooked the GoPro to the back of his seat and we have some pretty funny shots of the girls 🙂

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Béatrice looks scared on all of them and Rina is just hilarious, whether she looks super stoked, unsure or tired. I think the sun and fresh air did everybody some good as both Ben and myself were falling asleep on the couch by 2100!

This morning, after a refreshing good night of sleep, I woke up early to attend the 0600 class. I wasn’t expecting Coach Caleb to show up as he competed in the Canada West Regionals over the weekend. Coach Sarah showed up bright and bubbly and it made for a fun early WOD.

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Skill: I managed to repeat my previous PR at 90# doing the Tempo 3-2-1 Back Squats (3 seconds to get down, stop for 2 seconds at the bottom, get back up in 1 second). My reps were 70#-75#-80#-85-90#. I just need to remember to keep my hips aligned in order to prevent tipping the bar forward when I push up.

WOD: I tried to do the decline push ups from the 20″ box, but it was too hard. Thinking back, I should have set-up some plate lower than 20″, but I didn’t think about it until just now. I ended up doing regular push-ups from my toes. For the strict pull-ups, I used the red and green bands and for the box jumps, I used 20″. I finished with a total of 148 reps (7 full rounds + 1 strict pull-up).

I cam back home and, as usual, Rina greeted me with her: “So Mama… How was Crossfit?” I told her it was fun and she then went on to show me her KB Deadlift at 83% of her body weight, 1 RM 😉

Picking it up…

Almost…

Deadlifting 25# like a boss!

 

I love that she gets inspired by her Mama and she knows what Crossfit is all about! Hope you have a fabulous day!

I Officially Rename Friday RunDay!

OMG! It seems we are getting more and more WODs that involve running on Fridays. And to make me feel even better about my running abilities, all the triathletes show up for the 0600 Friday morning class. Whatever, I won’t get any better unless I practice, right? Either that, or I’ll die trying!

TRAINING FRIDAY – SATURDAY

WARM-UP: Lacrosse ball fielding 5-10 minutes, dominant hand, non-dominant hand, one eye closed, both eyes closed – reaction training

SKILL:  KB Bottom – Up Press  5 x 4/arm

This is a completely new movement and requires both strength and stability.  The goal here is not to push too heavy with the weight, but instead work on the smoothest press possible while controlling the KB.  Hold the KB at shoulder height but upside down – i.e. you hold the handle but the bottom of the KB is facing the ceiling.  Press from shoulder height to full extension and lower back down under control.  Hold onto the handle tightly so the KB doesn’t flip.

Here’s a pic:

WOD:  Tri Time

This is an interval workout, with each successive interval going on 5 minutes.  The faster you run, the more rest you get!  Your score for the workout will be your fastest interval plus your slowest interval.

Rx:  5 intervals of:  400m run, 15 Russian KBS (35/53), 10 SD box jumps (20/24″)

TG:  3 intervals, 200m run, scale KBS and Box Jumps as needed

FG:  4 intervals, 300m run, KBS @ 26/44, Box Jumps scaled as needed

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The KB press looked easy enough, but it was quite the challenge on my non-dominant hand (heck, even on my dominant hand) at 13#.

I paired up with my trustee Shela for the WOD and we decided to do TG+ at 5 rounds of 400m run and using the 26# KB. I decided to go 1st (might as well get it done and over with) and Shela would start 2:30mins after me. We had 5 mins. to finish the 1st round and we took off for every a new set every 5 minutes.

After my 1st round was done (3:42), I only had 1:18 to recover before taking off for my 2nd set. Coach Caleb came to me and said I should run 300m only, otherwise, I wouldn’t make it to the finish. Thank you Sweet Baby Jesus (aka My Saviour, AKA Coach Caleb)! I finished my other rounds in 3:06, 3:08, 3:04 and 3:13. My total score (fastest and slowest rounds) was 6:46. It probably could have been a little lower had I done all rounds in 300m, but it’s still FG+ so I’ll take it!

I came back home to Ben and the girls and Rina cracked me up when she ran into my arms as if I hadn’t seen her in a week and then seriously asked me: “Did you have fun at the gym?” We had decided to go out for breakfast with Ben’s sister as we were all off work today and it was nice to relax a bit and enjoy the morning. After breakfast, we went shopping for a new bike for Rina. She has outgrown her tricycle and needed something bigger. We ended up buying her a Barbie bike with training wheels from Canadian Tire. It has sparkling streamers and a front bag on the handlebar which she absolutely loved so she can carry Yayou (her lovey rag doll) in.

We went for a ride on the bike path at the end of our street and I think she had fun. Both the girls fell asleep within 10 minutes of being down for their afternoon nap! 😉

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