Some days, I feel super motivated to keep going in my journey towards being healthy. I’ve managed to keep on track with the Whole30 for the past week (my second round at it) and having 8 days off from work means I can get my workouts in easily. Not having to deal with sciatic pain is a lovely added bonus and still a welcome novelty to me.

Some days weeks, however, it is harder to find the motivation. I get stuck in a funk at times and I wonder why I put myself through all of this. What is the benefit of all this torture fitness known as Crossfit. Why did I keep waking up at 0500 for 2 whole years, paying good, hard-earned money to subject myself to workouts that are so demanding, I sometimes end up crying on the mat at the end. Nowadays, the 0500 wake-up call have been replaced by rushing through the morning routine for school for the girls, WOD at 0930, then rushing to get ready to pick up Béa from preschool, or groceries or cooking. Some days, I sit down for the first time at 5pm and I’m exhausted. Why do I suck up all of the precious energy I have and go “waste” it all on a workout? Why, you say? I’ll tell you why.

I’m tired. ALL.THE.TIME. It doesn’t matter that I get to sleep in one day a month or not. I’m the wife of a husband who travels a lot for work which means I’m “single-married” (married, but alone at home with the kids for extended periods of time) a lot.

I’m a NICU nurse and I work shift-work and have been doing so for the past 10 years. 10 years of switching between nights and days on a dime. It takes its toll on a body. More recently, I have gone into a Charge Nurse position. I love the challenges it has brought upon me, but it can be added stress at times. That also doesn’t help making me feel less tired.

I’m a mom to 2 lovely, cuddly, active little girls. They like to be on the go and we try to accommodate that as much as possible. Some days, I crave 5 mins to myself. Even if we don’t do something big, they constantly want us to be involved in their little play, which means I can’t focus on anything I’d like to be doing for myself. That’s ok though, if I have a little bit of energy left in the evening after they’ve gone to bed is when I usually try to focus on myself. If the energy is AWOL, I usually just sit and watch TV and find some other time to do MY things.

When you put all those realities of my life together, it’s only normal that I need an outlet to REALLY focus on myself: my physical, emotional and mental well-being. THAT’S why I do Crossfit. When I am there, it’s usually 1hr of my life where I only need to make minimal decisions: Will I use 55lbs or 65lbs for the WOD? Do I need my wrist wraps or not?, etc. Nobody’s life hangs in my hands and I can let out of all the emotions that have been bottled up inside my short little body. Am I exhausted at the end of a WOD? For sure! Then again, I’m always exhausted and at least, I’ve done something for myself to get in better health!

Lately, I have struggled to find the motivation to get going. Whether it’s because the PRs don’t come as easily as they used to or because I have struggled with my sciatica, I’m not sure. I was talking to Kathleen about that a few weeks ago and I was debating taking a break. It is a scary thought. I feel like I would probably get lost if I didn’t do Crossfit. Either that, or I’m afraid I would never go back and all the hard work (and money) invested in myself for the past 2 years would be a total waste. Because of those fears, I have kept going, pushed through the struggles and injury and keep telling myself things will look brighter again soon (hopefully). When I really struggle with my motivation, I like to “check-in” with myself. I did one of those “check-in” 2 days ago and it has lit up a small fire of determination to keep going:

Top is on my 1st day of Crossfit, bottom is a few days ago. 28 months in between pictures

Top is on my 1st day of Crossfit, bottom is a few days ago. 28 months in between pictures

Sure the progress could be a lot better, but like I said, I’m a wife, a mom and a nurse. My diet isn’t always the best and I workout 1-3x/week at best. Progress is progress and seeing it helps re-focus my drive.

This morning was my first day back at the Box for Oly lifting in over a month. I was debating going at all as I feel like I have to re-learn everything about my snatch and C&J as well. I decided to go in anyway with the philosophy that everyone has to start somewhere. I don’t want to make the coaches feel like they are wasting their time with me, but I also would like to move past my injury and finally get proficient at those Olympic lifts. Coach Caleb wasn’t there this morning and we had the lovely Coach Val to guide us through our session. Karen and I struggle with dropping into the squat in the snatch and Coach Val has given us some pointers to fire up our hips and drop quickly.

I was trying with an empty 35#-bar this morning and Coach Val suggested I get a training bar (10#) and put some plates on it so that I would get the proper feel of the bar. That meant I started my snatch work at a very low weight, but I was at peace with that. I got my Dynamax ball for my butt depth into the squat and got working on things.

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Snatch 6×2 E2M: Here were my reps for this one:


I stayed at 50# for my last 2 rounds and had to drop the bar in-between all my reps in order to reset my form, but I managed to get it done and somewhat drop into the squat. I was happy with that. Not quite at the 90% target of my 1RM (50# was 77% of my “fake 1RM of 65# and 83% of my real 1RM of 60#), but not too bad considering I’m re-learning to move safely for my sciatic. I was glad I managed to get up that high as I was expecting to stay at 45# and just work on form.

Death by Power Cleans: It was my 1st time doing this one and since I don’t even have a 1RM at 92.5# for my C&J, I was definitely going to scale down for this one. After discussing with Coach Val, I decided on 65# and warmed up to that. Coach Val told us to aim for 10 rounds and I felt like I would probably bail out before then, but I went it anyway. I managed to go unbroken for rounds 1-7 and then things started to slow down a little after that. I had to drop the bar a few times during my round of 8, then started introducing singles into the round of 9. I was pretty pumped to complete the round of 10 and still have 15s to catch my breath before diving into the round of 11! 😉  I had to do them all as singles and there were a few reps that I caught really high in my neck, but I pushed through and squeezed in my last rep with 1s left in the round. Technically, I could have started right away on the round of 12, but I had nothing left in the tank. My for was getting wonky, my neck was catching the bar more and more and my left wrist was getting slow in the catch so I chose to stop there.

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What do you get at a 5am lifting class? Bruised neck and dark circles, that’s what you get!

I came back home and jumped right back into the realities of motherhood. Béa had tried to go pee by herself. She managed to get her pants off, hoist herself onto the toilet and couldn’t figure out the toilet paper, so she called out for help. I’m just thankful she didn’t put that pile of paper in the bowl as that would have been a nice plug! 😉

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See? Finding balance and purpose is what keeps me motivated! 😉

PR During Rehab

*More about women’s health and pelvic floor stuff in this post. Dudes might want to skip this one too*

Let’s be honest here. I’ve been in a funk. I fairly certain that I have SAD (seasonal affective disorder) and the gloomy/rainy weather isn’t helping a ton. I was also having a little pity party regarding my sciatic pain and I was secretly afraid this would mean the end of me squatting, deadlifting, thruster-ing, clean & jerk-ing and snatching. It made me really sad that I was thinking about giving up, but the butt pain was annoying to no end. Ok, maybe I wasn’t really sad about never having to snatch ever again, but that’s a different story. I have a tendency to keep quiet when I feel this way because my Mom always said to keep your mouth shut if you have nothing nice to say…

So yeah, annoying funk. When I get in a funk, I eat. Not always good food choices. My new jeans are feeling snug and so are my scrub tops again. In order to snap myself out of the funk and emotional eating, I reached out to Kathleen and Courtney and we have embarked on a (second for me) Whole30 together. If one of us falls off the wagon, we ALL have to do 15 burpees… per cheat snack. We started last Thursday and so far, everyone has been on plan! Way to go ladies!

I have also had my 1st appointment with the pelvic floor physic. It was interesting and mildly uncomfortable at times. I mean, where else do you get little stickers (electrodes) put next to your bum hole and vagina, hooked up to an ultrasound and get to see the strength of your inner abdominal muscles and rectal muscles as well. Add to that the presence of an almost 3-year-old who was peeking under my gown and asked A LOT of questions and you have a pretty good picture of my appointment.

The findings were interesting though:

  • I have weak rectus abdominis (front abs)
  • My abdominal muscles remain contracted too tight, even at rest.
  • I can’t hold a deep abdominal contraction for 10s during kegels
  • I get better control of those contractions if I think more about contracting my anus than if I focus on my abdomen.
  • My internal obliques and transversus abdominis are working overtime in order to compensate

In terms of regular physic, here’s what’s wrong with me as well:

  • I have too much mobility and squat too low, curving my spine at the bottom of the squat, resulting in my obliques taking over and adding a toll onto my lower back
  • Too much mobility on the erg as well, resulting in the same outcome as in the squat

What I’m doing to fix this:

  • Lots of kegels (we’re talking 60 reps of 10s contractions with holding and 10s rest)
  • a weird contraction of the deep abs while lying on the floor and opening my legs sideways, then extending the leg out straight.
  • firing the small deep posterior chain before doing any squatting or any heavy lifting
  • contracting my pelvic floor muscles when lifting heavy, or even lifting the girls
  • one-legged step-ups in the stairs and focusing on not tilting my pelvis
  • Squatting down to a med ball to limit my squat depth and ensuring I don’t squat too low (still below parallel, but not ass-to-the-grass

It doesn’t sound like much and when I do my keels and pelvic floor exercises I pretty much look like I’m just standing or lying down and staring into nothing-ness, but it’s a lot of hard work. I also started these on last Thursday.

What I have noticed so far:

  • I haven’t had a flare up in my sciatic pain since Thursday.
  • The numbing I felt in my lower back has decreased tremendously. So much so that I recently sat down and was amazed to notice what it felt like to sit down and not have that low numbing pain in my back
  • I did thrusters today, PR’d my 1RM and there was no leakage
  • I sneezed twice today without crossing my legs and also without experiencing any leakage
  • I’m not feeling any discomfort in my sciatic or lower back at all after doing the thrusters today
  • The pelvic floor PT gave me the green light to start doing my ROMWOD again, now I just have to clear it with the regular PT!

This is huge people! After 5 + years of lower back pain/ butt pain/ sciatic pain, I’m walking almost pain-free and it feels awesome. It has brought back a little of positiveness in my life and it makes the world of a difference in my day-to-day life.

Ok, enough about my lady bits and let’s now focus on the WOD today:

1RM Thruster: I warmed up to 65# before the timer went off and I planned on doing those E2M with 5# increases on each rep. I was hoping to hit 90# on my last rep, which would have been a 5# PR. Here’s what I ended up doing

65#-70#-75# with the assist of a med ball behind me in order to know when to stop dropping. I almost tripped on it when I did 80#, so I decided to try without any assist on the last 2 reps. 85# went well and Coach AJ told me I had good speed. I failed 90#. I managed to squat it and get up with it, but I couldn’t press it overhead. I was slightly disappointed. I humm-ed and aww-ed for a little bit and then decided to try for a 2#-PR anyway and go for 87#. I went to get the fractional plates and added them onto my bar. I had about 20 seconds left before the 12 minutes were up and i took a deep breath and went for it! I was so happy to get it up and above my head! I didn’t have much expectations that I would PR while rehab-ing my sciatic, but this was a nice welcomed surprise! 🙂

Double Tabata Row: A Tabata is an interval workout. You do 8 rounds of 20s work / 10s rest. Because it was so intense for my sciatic, I chose to go for the Assault bike instead of the erg. I probably could have done a regular Tabata, but not a double one. I set myself up next to Marika (who was on the Airdyne) and off we went. For the 1st Tabata, I managed to keep my intervals at 4 cals for all but the 7th interval! I was disappointed, but kept going and managed to get 4 cals for the 8th round. As soon as we entered the second part of the Tabata, I was just trying my best to keep each interval at 3 cals. I surprised myself by getting 4 cals for a few rounds, but I mostly stayed at 3. I was glad when It was over and my quads were throbbing nicely and seizing up slowly. I got off the Assault bike, got on all fours and then slumped onto my belly on the floor. I caught my breath and went to write my score on the board. I was shocked when I saw that Marika’s lowest score was 6 cals! Holy crap! I thought I’d worked hard for all my rounds, but my score was a measly 3! Coach AJ told us that they don’t count calories the same way and after doing some research online, I found in some forums that people mentioned the Assault bike was scoring about 1/2 the cals and distance when compared to the Airdyne. Good to know I wasn’t so far behind then!

I’m just happy with how today’s session went. I know you can’t always have great workout days, but it sure start the day the right way when you do well on the Skill and WOD!


*Sorry gents, this one will discuss women problems/issues. You’re more than welcome to read through, but I doubt you’ll be able to relate much*

So, I haven’t blogged in a little while and there’s a few good reasons for it.

  1. Sometimes, I just need a break from the blogging world. I try to cram so much in a day and instead of giving you crappy posts, I just take a time out and focus on me instead
  2. I have been having pretty painful sciatic pain for 8 days now and I’ve been trying to deal with that, hence the title of my post. I did my first WOD since last Wednesday yesterday and will talk about it more below

I have breached this topic before, but let me dive in today. I have had pretty consistent sciatic pain since my pregnancy with Rina, 5 years ago. I have done chiropractic treatments before that have given some positive outcomes, but it always ends up coming back. It has seemed that over the years, it gets aggravated, no matter what I do. It was painful when I was an inactive mom, it is painful whether I work out or not, so before you go thinking that it’s all because of Crossfit, let me tell you right now, it isn’t. It does flare up when I squat or deadlift heavy (over 100lbs), but this last flare-up started after a WOD where there wasn’t any heavy lifting involved.

I just happened to mention to fellow Crossfitters that I’d been dealing with this for a while now and what I’d been doing in order to try to get better, when Michelle mentioned she was a PT and I should go see her. I was able to get an appointment with her the same day and I’m hoping to be able to solve some issues.

After 2 visits with her, here’s what we have discovered.

  1. My sciatic pain might not be related to my sciatic at all.
  2. I may be too flexible for my own good.
  3. I may benefit from pelvic floor physiotherapy.

I have breached the topic lightly before on the blog, but as a Crossfit woman, it’s no surprise that I suffer from “leakage” when lifting heavy or doing box jumps or attempting DUs or even sneezing, if I’m not careful. Apparently, this could all be improved with some pelvic floor PT.

You see, apparently childbirth can be traumatic and damaging to a body (no sh** Sherlock!) I’m diving deep right now so if you’re squeamish, STOP READING NOW!

When I delivered Rina, I tore my perineum (the area between your anus and your vagina. Not sorry about the TMI right now because I’m sure I’m not the only ) to the 3rd degree and required 15 stitches in my nether region. Also, I attempted to push her out for 3 1/2 hrs. That may (or may not) have injured my coccyx. Add to that a second pregnancy with a second tear (only 7 stitches this time around!) and some baby carrying on the same hip (I am right-handed and have a tendency to carry my girls nicely propped on my left hip in order to have my right hand free for other stuff) and I have a slight shift (about an inch or so) between my hips. My left hip sits higher than my right one, resulting in an imbalance on EVERYTHING I do when I move.

Because I am so limber, I haven’t really felt the imbalance before, but after a few years of having to do extra work, my left hip, pelvis and sciatic have finally said: “Enough!” and I’m listening. It turns out that the Pelvic Floor Physio could help with what my PT thinks is mostly a coccyx injury that needs decompression. She is, unfortunately not allowed to do such a thing, but a pelvic floor PT is. I have an appointment next week and I will keep you posted when I go. As for now, I have also been told to stop stretching (just until we figure out the origin of my sciatic pain), which means I haven’t done any ROMWOD since last week. 😦 I have to say, I kind of miss it, but I’ll listen to the expert’s advice until further notice.

In the meantime, I dream of a day when I wouldn’t need to sit on the couch with my hot water bottle up my butt/lower back in order to obtain some relief. That and no leakage would be awesome too! 😉

After Kath canceled our Kitty and Cougar WOD yesterday (turns out she had too much on her plate and couldn’t fit this in her schedule), I decided to do the Box WOD at home, since it didn’t give me much time to get my stuff together for the 0930 class. Kath felt super guilty about backing out of the competition, but to me, it was just an excuse to get together with her and WOD together, we can do that anytime and don’t need the extra stress of the competition in order to do that!

Here’s what I did yesterday:

We only had a 25# KB at home so I went out and decided to get myself a little treat: a brand new 35# KB! I had both girls with me (Rina had stayed home from school with a cold and Béa was on a day off from preschool) and Rina didn’t want to be left in the dust, so she convinced me to get her a cute little 5# KB.

A family that lifts together... gets strong together! Lol!

A family that lifts together… gets strong together! Lol!

I packed the girls in their double stroller and set off for my run. I had a choice between running a 720m or 920m in my neighbourhood, so I aimed high and went for the 920m loop. Because I have the memory of a fly, I couldn’t remember that I had to do taters and did AKBS.  Pushing the stroller up the hills was interesting, seeing as the girls and the stroller combined added close to 80# of lump I had to get up 3 little hills. 1 was short, 1 was medium and long and the third was short but at a steep incline which had me walking. The fun part was that I also had to go a steady downhill on my way back home. I had to pause my timer, get the girls out of the stroller and get Béatrice set up with something to occupy her while Rina and I got to work on the AKBS. Rina was more interested in chalking up her little hands than actually lifting the KB, but she did about 20 reps with me. I broke mine up in sets of 10 and only started to lose my grip on rep #47. I finished my 3 reps and looked at my timer: 9:52. Not too bad considering I had last done this one RX (without having to push a heavy stroller up a hill) so I’m guessing I probably could have done a similar time as well!

So there you go, I should be back for more Crossfit tales tomorrow, if I feel like blogging about it! 😉

Do Not Stop!

I’m still on my days off from work so after I sent Rina off on the school bus, I came back home and got ready to go to Crossfit. I knew it sounded easy, but those WODs are usually deceptive and a soul/body crushers. I was glad Kathleen was going to be coming at 0930 with me because I knew this one would be a great one for her!

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This girl can erg like a beast and she was excited about the whole thing. Me, on the other end, not so much! The hate-hate relationship I have with the erg is still very much alive!

Skill: Back Squat 3×10 E2M

Last time we had done those, I ended up at 95# on my last set so today I was hoping to get to 105#, but my freakin’ sciatic had other plans. I took it a bit lighter and finished at 100# and I’m glad I did since Coach AJ told me I needed to work on keeping my shoulders back and my chest up. I think I managed to correct that on my last set and that was another PR for a 3×10 on these!

WOD: 2x500m Row

My heart sank when I saw this post last night, but I knew I could defeat my mind going into this. I always struggle when we erg and I always want to quit. The only thing keeping me from actually quitting is to imagine my girls drowning and the only way to rescue them is for me to row to them.

No way I'm letting this little cutie drown (not even if it's only in my head!)

No way I’m letting this little cutie drown (not even if it’s only in my head!). Do Not Stop!

So I was in the first heat and Kathleen had suggested I stick around 2:12/500m for this one and try to up it up to 2:03/500m on the second one. That plan went to hell at 3-2-1-Go!

I started up way too strong and I hung around 1:57/500m for a bit, only to end up around 2:03/500m. Yeah, that was gonna backfire on the 2nd round! 1min isn’t a long time to rest at all and I think I rowed most of it with my eyes closed. I came to a spot where I almost stopped completely. Kathleen was behind me and she said: “No, Val, you don’t stop now.” And that was all I needed to get going again. Thank goodness too, otherwise, I honestly think I would have been done there and then. I closed my eyes again and was the last one still working on my 2nd attempt and the inner animal was making its way out in terms of guttural screams, but I finished it. I was done, that’s all that mattered to my little legs and body. It took a while for me to catch my breath and I tallied my score:

  • 1st round: 2:05.5
  • 2nd round: 2:15.9
  • Total score: 4:21.4

Seems to me like I did the opposite of what Kathleen had planned out for me! Way to go loser! 😉

Kathleen came to me and she said my 1st round must have been a PR for me. I honestly couldn’t remember and didn’t have that info on my phone so I had to wait until I got some free time at home to check if she was right or not. Well, she was! My previous PR for 500m was 2:07.3 and I had done 2:05.5 in my 1st round today! Not surprising I tanked out on the second round! Still, 2 PRs in one day, I’ll take it!

I came back home where my husband had made protein shake and had some to share with me! How amazing is he? I showered and made some food and put Béatrice to quiet time after lunch. You know you’re a Crossfit mom when your kids tell you they don’t want your cuddles because “your hands are scratchy and you should go scrub them”. I obliged and polished my calluses to my daughter’s request and we are now able to cuddle again! #truestory

For now, I am sitting on the couch and warming-up my sciatic with the hot water bottle while BeZU rests upstairs. We will go get Rina at the bus stop later!

When A PR Disappoints

We had a busy weekend, spent family-style and running around. Saturday, we got up early and did our errands. We had intended to go to the Quadra Village Community Celebrations, but we had so much running around to do that we ended up missing the festivities. That’s ok, we ended up planting our herb garden and I was reminded that gardening, sometimes, feel like a workout:

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Burpee… Why you gotta haunt me so?


However, after Friday’s WOD, my sciatic was brutally letting me know that it was angry with me and things didn’t improve much over the weekend. 😦

We went out for breakfast for Mother’s Day. Who am I kidding, we went out for breakfast because it was Sunday! LoL! Afterwards, we decided to bike downtown and Ben hooked up the stroller to his bike. The girls traveled in style with the Jambox speaker in the stroller with them and music playing while poor Ben had to pull them through town. We parked the bikes and stroller while we strolled around. Rina got a blister on her toe from her plastic sandals and took them off. Béatrice didn’t want to be left behind so she copied her big sister. Their feet were filthy when we came back home! I thought the bike ride would help with the sciatic pain, but it didn’t. It didn’t make it worst either. It was just a constant throbbing, burning pain in my left buttock. We came back home to a late lunch and I took the girls to bed with me. Nobody slept, but it was nice to get some cuddles and relaxing time together. Ben also made me a stand for my iPad Mini and, although it wasn’t the costliest of Mother’s Day presents, I was really thankful for it. He had made one for himself a few months ago and I kept hogging borrowing it when he wasn’t using it. Now, I have my very own and don’t have to steal his! 😉

I was excited to see the WOD last night. Funny enough, I had been thinking about Baseline lately because it was my 1st WOD ever and I was curious to see where I stood compared to my humble beginnings. Well, here it goes:

Skill: Back squat 5×5 with HSPU 5-7reps E60s

Since I could feel EVERY butt giggle (not in a fun way, but in a “my sciatic is painful” way) on the warm-up run, I decided to avoid the squats today. Coach Caleb suggested I try some deadlifts instead. I chose a low weight to not irritate my sciatic even more, but even at the low 85#, I had to stop on the 3rd round. It was burning and pulling and hurting, so Coach Caleb said to just rest during the squats and keep working on the HSPU. I managed those with 1 yoga block and 3×5# plates. I did them strict and they were hard. During the back squats, I stretched and tried to do some active release in my glutes and hip flexors.

WOD: Baseline

I was ready for this one. Tracey and I paired up in order to score one another. I had a strategy and was ready to tackle it. I really wanted to get the most of my row and I extended back and reached forward as much as I could which resulted in me keeping my average stroke per 500m around the 2:10. Unheard of for me. I went above that towards the end as I fatigued, but I was able to bring it back for the last 50 metres. So far so good.

For the air squats, I wasn’t overly fast, but I only stopped twice if I remember properly and for only a few short seconds.

Then, it was onto the sit-ups. Again, I wasn’t overly fast, but I only took 2 short breaks before completing the 30 reps.I also no-repped myself for a rep because my hands didn’t touch the ground behind me on one rep. I was honest and corrected Tracey on her count! Accountability, people, accountability! If you cheat on a rep, you only cheat yourself! 😉

The push-ups were hard. I had a hard time stringing them along at the beginning, but managed to do 5 in-a-row towards the end. I did them all RX though and didn’t need to drop to my knees. Onto the pull-ups we go!

I had set-up with the red band and only managed a max of 2 in-a-row. They were mostly done singles and I think that’s where I lost most of my time. I never looked at the clock during the WOD (and waste precious seconds turning my head around?!? No siree!, Not me!) and I was expecting to finish around the 8:00 mark. I was incredibly disappointed when Tracey called out 8:37. Yep, even though it was a PR, I was angry. Yes, I had done the push-ups RX and my band for the pull-ups was the smallest I’d ever used for Baseline, but I was still mad that I wasn’t closer to my goal. Below is my progression for my multiple attempts at this WOD (The most recent on top):

Baseline progress

Baseline progress

I tried to shake it off, came back home showered and did my hair. I was still upset:

Not a happy camper

Not a happy camper

Then I thought: You have your lovely cozy yellow hoodie on and your freckles make you look good and you’re wearing funky leggings that show off your hamstrings and quads. Turn that frown upside-down and celebrate the fact that you can pull off wearing a banana-yellow hoodie and rock the rest of your day, even if it’s grey and chilly outside!

Burpee... Why you gotta haunt me so?

Mindset is everything! Focus on the positive, let go of the negative!

I took my own thought to heart and decided that even though I wasn’t close to my goal, my score is still progress and I can only achieve progress with some failures thrown into the mix. Failure is growth and growth is progress!

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Now, if I could just get rid of my sciatic pain, life would be just peachy, cuddling on the couch with my little Béa! 🙂

Improved Mobility

I was up bright and early at 0430 this morning and was trying to will myself back to sleep for an extra 30 mins without much luck. I finally got up, put my newly acquired contact lenses (Hurray, no more glasses when being active!) and got ready for Crossfit.

Skill: After looking up my previous set of these (back in October), I was aiming for a 4 rep at 80#. Here’s what I ended up doing:

Back Squats

  • 10 x 70#
  • 8 x 75#
  • 6 x 80#
  • 4 x 90# (PR for the 10-8-6-4 component) 🙂

I’m pretty sure I could have have gone heavier, but I was trying to remain close to my previous set without going too much overboard.

WOD: There was a ton of people this morning at the 0600 class and the rig was full for the pull-ups since we weren’t staggering them, I decided to do ring rows instead. I chose to do the FG1 and I’m not sure if it was because of the ring rows, but it felt like an easy WOD to me. Here’s what I ended up doing:

5 rounds:

  • 5 ring rows, 40 single skips
  • 8 russian KBS (26#), 10 goblet reverse lunges (26#)

I was struggling so much with the skips. I had a rope that was too big for me so I had to make knots in it and it felt like my rope pulled to the left when I was skipping, it made me trip a lot. Normally, I would’ve strung out 40 single skips easily, but not today. I really need to look into getting my own rope, even if it’s just to do single skips. The most challenging part of the WOD was the goblet reverse lunges at 26#. It pretty much felt like I was kneeling and getting back up carrying Béatrice all the time! 🙂 I could definitely feel the burn in my bum!

I went to my chiropractor appointment this morning and although I’m still black and green from all the bruises the treatment is giving me (there is an active release component to the adjustment which is bruising me, the adjustment itself isn’t a bruise-inducing process) but is it very effective in getting rid of the tenacious knots in my lower back. All those knots were the culprits for my “fake sciatic ” pain as my chiropractor put it. This morning was the first time I could definitely see a difference in my lower back mobility. As I was warming up to my usual stretches before the class began, I realized that I could finally reach the floor with my hands while doing a lying torso twist (without lifting my bent knee off the floor). My chiropractor thinks I should be ok to end my treatments after my Friday adjustment. Hurray!