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! :)

Working Hard

Waking up this morning was a little harder. I can definitely feel my traps from yesterday’s presses and OHS. I feel like I could definitely use a little pick-me-up some mornings before heading in, but I just had to rely on myself and my body for the Oly lifting class this morning. Here’s what we did (sorry for the blurry pic, it was taken between reps!)

Photo 2015-04-23, 6 30 25 AM

Squat Snatch 6×2 E2M: My 1RM is 60#, so that meant going with 45-48# (which = 75-80% of my 1RM). I chose to go for 50 and even though it was challenging, I managed to have some very good reps in there. I just need to concentrate on slowing down the initial pull (from shin to thigh) and eliminate the catch at the top (dropping straight into the squat). Feeling better about the snatch overall!
Next was a little confusing to figure out, but fun to do once you sorted it out.
EMOM 5×2 Squat Clean & Jerk + Squat Clean + 2 front squats: Alternating EMOM 5×2 Squat Clean & jerk x2 then, next minute, squat clean + 2 front squats. Use 70% or 1RM C&J and keep same weight throughout. My C&J 1RM is 80#, so that meant 56# would be my 70%. These were tough, but fun! I tried really hard to have fast elbows on the squat clean and not to dip forward on the front squats.
Again, I love the feeling of lifting the bar and working on technique. It really appeals to my type A personality and even though my weights are not very heavy, I’m glad I get to work on technique in such a well controlled environment!
Them bruises tho!

Love my lifting shoes!

Those bruises are a mystery to me, they appeared after the Incredibles on Monday and I have no idea what they are the result of. Maybe when I squatted for the wallballs, I banged my elbows on my thighs? Who knows? Such is the plague of the Crossfitter! #Crossfitproblems ;) The spots on my shins are actually scars from my fall on the box while doing box jumps last fall… Sexy legs!

Shin Guard Musings

Lately, I have been using my shin guards a little more, whether it’s for box jumps or simply for deadlifts (I have shin splints and even just brushing the bar along my shins is painful) and although I have perused the sayings on them, I really paid attention to them yesterday, when I took them out of the wash. Here’s the ones I have and I will elaborate on the motivational quotes that are on them:

 

Here are the quotes on them:

  • The harder you work, the harder it is to surrender
  • Life doesn’t have a dress rehearsal, make it count
  • A goal is a dream with a deadline
  • Luck is the time when preparation and opportunity meet
  • The most powerful weapon on earth is the human soul on fire
  • Work will win when wishing won’t
  • Discipline is remembering what you want
  • When it’s all over, it’s not who you were. It’s whether you made a difference
  • Pain is weakness leaving your body
  • It’s not the will to win but the will to prepare that makes a difference
  • Courage is going from failure to failure without losing enthusiasm*
  • Pain is nothing compared to what it feels like to quit

I was wearing them again for the WOD this morning (deadlifts) and I felt so at peace. I don’t know if it’s because I was inspired by the quotes or whatnot, but I’m feeling a ton better than I was last week, both physically and mentally and I like where I am right now!

Since we didn’t have any skill work today, we had a longer warm-up and the WOD was pretty much all skills.

 

 

Deadlift 5×3 EMOM: When I had looked at it at home this morning, I was thinking 135# for the DL, but I settled for 105#. I didn’t have time to warm-up for a higher weight and although they felt easy, I was happy with my technique.

Hang power clean + push press 5×3 EMOM: For this one, I chose 60# and I think it was a good weight for me. I wanted to pay more attention to having quick elbows and pushing the elbows out on the hang power clean and the press felt good, yet somewhat challenging towards the end. Maybe I should have gone to 65#…

Hang power snatch + OHS 5×3 EMOM: For this one, I chose 55# and really wanted to take the opportunity to work on my snatch. At 55#, the snatch is challenging and so were the OHS. I really needed to remember to brace my core and block my breath on the squat. The snatch was a bit only for the first 2 sets, but I think it improved on the last 3.

I like barbell work. I like feeling the control needed in order to get the bar to move the way you want it too. I like that it is much more than just lifting the bar, it engages your core, glutes, quads, shoulders, traps, etc. It is so much more intricate than just “lifting the bar overhead” and although I still very much struggle for most lifts, I like the challenge it offers.

A few days ago, the sun was shining bright and I wanted to put my favourite shorts on. To my surprise, they were way too big and I couldn’t locate the only belt I own (which is also too big now):

Photo 2015-04-20, 11 13 56 AM

That only meant one thing: Shopping!

I ended up going to Old Navy with the girls and managed to find a few tank tops and 4 pairs of shorts (shorts that have nothing to do with Crossfit, that is ;)!) To my dismay, I went from a size 12 / large last summer (in the green shorts above) to a size 8 / medium. As for the tops, I went from a medium to a small. I was so happy with the progress! I also realize that my favourite Lululemon shorts and crop leggings are getting too big. I need to cinch the drawstrings to the max and I still have to pull them up all the time. Oh well, I will replace those gradually as they are quite costly $$$!

Last, but not least, Béatrice asked for pig tails this morning and she is just too darn cute for me not to share a few pics with you all (as you can see, I am making the best of my week off with my girls!):

Dancing in the wind

Dancing in the wind

Cuteness overload!

Cuteness overload!

Roar!

Roar!

 

* Having failed A LOT, this is probably my favourite one!

When DNF = PR

I haven’t blogged in a bit because I needed some time off. I’m back now and I have some catching up to do!

I went to Crossfit on Saturday and brought my two lovely ladies with me since Ben was out of town. Here’s what I did:

Skill: Back Squat 6×3 E90S

I was really hoping to go up to 130# on these, but my body had other plans in mind. I managed to do the round at 120#, then went up to 125#, managed one very ugly rep and had nothing left for the other two. I decided to rest (this was my 5th set) and try again on the last set. Again, I managed the 1st rep, and couldn’t get out of the bottom on the second rep. I bailed out and dropped the bar. 125# was my previous PR and I had to settle for 120# on Saturday since my body just couldn’t do 125#. That means I’m 25# away from a bodyweight back squat. Something to work on this year! Rina and Béa were cheering me on with some “Go Mommy!” and “You’re doing so good Mom!”, it was pretty cute to hear them cheer me on!

WOD: 1K row

The last time I attempted this one, I finished in 4:38.4. I knew I wasn’t gonna improve drastically on this one, but I was hoping to drop below 4:30. I managed to barely do just that with a final time of 4:29.0. Just made it! Rowing is miserable when you’re short and although it was a tough one, it wasn’t as tough as I anticipated. I just stuck to my game plan and it worked!

Ben was coming home last night and I was very much looking forward to seeing him. Even better was the fact that I got the night off from work, so that meant that not only would I get to see my man in the evening, I also get 7 days off from work! I slept well during the day after my night at work and got a good night sleep once I went to bed. I felt good when I woke up this morning for this WOD:

WOD: The Incredibles

The previous 2 times I had attempted this one, I had done FG with a 10# and less reps of everything as well as only 600m runs. Today, I was in the mood to try it Rx. I knew I probably wouldn’t finish in the time cap, but I was willing to try my best. We set out and I had a few goals I set for myself:

  • run the 800m non-stop on each rounds
  • break the wallballs into sets of 5 reps, but not break the form while I do them
  • do the box jumps in 2×10

That’s it. We set out and even though misery loves company, I was quickly left in the dust, trailing behind everybody on the run. The sidewalk where we run the 800m in an out-and-back goes on an incline for the first 400m, getting progressively more pronounced on the last 200m up. I could really feel it and although I slowed down to a crawling pace, I managed to not stop moving. The first set of wallballs went according to plan and I had to pause a bit for my box jumps, so my strategy didn’t work for those, but I managed to keep proper form on the burpees. I set out for the second run.

It was brutal, my legs were done and my hip flexors were protesting heavily. The last 200m up the hill were laughable I was so slow, but again, I didn’t stop moving. I came back inside and went on to the wall balls where my plan worked somewhat. Some reps I had to break into smaller sets, but I managed to do all 25. I then moved onto he box jumps and managed to stick to my plan this time around. I broke the burpees into sets of 5 and managed most of them true-to-form. I looked at the time and it was past 21:00 when I set out for my 3rd round of running. I was spent, my hip flexors were furious and if I thought my legs were tired on the second round, it was nothing compared to this one. I kept crawling my way uphill and Tracey came out to run the last 400m with me (Thanks Tracey!). Coach Caleb was waiting for me outside and cheered me on to finish strong. I went back to the wall and started on the wallballs. I managed 22 before the 30-min time cap rang through. Even though I didn’t finish it this time around, I still consider this a PR since I attempted it RX. It was way harder to run the 800m stretches than I had anticipated, but I managed to “run” all 3 rounds without stopping. Also, I used a heavier wallball and did 10 more reps/round of them, as well as 5 more reps of box jumps/rounds and 10 more burpees/rounds.

It truly is amazing to me to see my progress. Yes, it’s slow, but I am not nor will I ever be an athlete. I am a mom who just wants to keep pushing myself and I did just that today. When I’m by myself and I get in my zone, I find myself thinking about the silliest of things. Today, I was wearing shorts and I was amazed at seeing my quads whenever I looked down on the running intervals. I have quads! Visible ones! I couldn’t see them a year ago! I also couldn’t do that many burpees true-to-form until very recently. Yes, I still resorted to doing some granny-style, but whenever I would catch my breath and feel somewhat recovered, I went back to doing them Rx. Celebrate the small victories, focus on the positive and keep being impressed by your progress, that’s the only way to go about it!

Breathe

After the exhausting day we had yesterday and being up for 30hrs+ straight, I looked at the WOD last night and didn’t feel like going to Crossfit. However I knew I’d feel better just stepping foot into the Box so I forced myself to go. It wasn’t pretty, but I got it done.

I was greeted by a huge hug from Tracey and that opened up my floodgates, but I honestly didn’t care.I expected today to be a release of the said gates and I was ready for it.

Source

Source

Skill: Hang power snatch + OHS x 8

We had done something similar in a Oly class so I started at 50# for 4 reps and bumped it up to 55# for the last 4. My 2 middle reps at 55# were ugly, but I had a self-talk about bracing core, punching the bar up and dropping underneath it and finished off with better form.

WOD: Kitty Paws

I knew this would be hard, but I didn’t know just how hard it would be. I did a combo of TG+, which meant I used a 55# bar and decided on doing 10 DUs for each rounds. I may have been able to do 65, but I wasn’t feeling it at all, being on the verge of tears and all… The first round was uneventful and it took me a long time to get my 10 DUs done. It’s different doing them in my lifting shoes. The second round is where everything started to go downhill. I was tearing up a lot and had a hard time staying focused on the task at hand. I closed my eyes for the single skips and repeated that technique for all the remaining rounds in order to regroup. I honestly can’t tell you my time. I think it was around the 19:00 mark, but I didn’t even look at the clock when I finished. I just sank to my knees, put my head on them and bawled. I just needed to release all the sadness about Duke in order to be strong for the girls today. My goal is to not cry today with them, so I had a good go at it this morning. I was way last to finish and I’m sure people were probably wondering what the heck was wrong with me, but I really didn’t care. I have said it many times before, Crossfit is my therapy. I got my money’s worth today! ;) After a few minutes, I tried to settle my breathing, taking one breath in, one breath out. I got up, picked up my gear and left.

A wise woman (my mom ;)) once told me to focus on the things I had power to change. I can’t change anything about the Duke situation. I can’t dwell on the “what if’s” and I need to be there for my girls. I need to be strong for them in order to let them feel their emotions about the whole thing. So instead, I will focus on the things I have control over: being a wife, a mom, planning my meals, enjoying my workouts and making the most of my days off with my little family all while breathing, one breath at-a-time.

Sadness

Today was one of the suckiest day I’ve ever had to go through.

After a very long night at work, I was looking forward to coming home, walking Duke and then we had plans to go out for breakfast (our usual Sunday morning routine when I’m not working).

I came home exhausted and took off with Duke for our walk. He had been so good lately that I decided to walk him off-leash. We made it 2 blocks from our house when he dashed into the street to go greet a dog on the other side. He never made it to greet the other dog. A car couldn’t avoid him and ran him over. Duke yelped endlessly and hobble his way over to me on the sidewalk. I can clearly remember the thud of his little body being run over and the screeching tires. He was bloody and looked like his back left hip was dislocated.

The driver came to us as well as a few people drawn out by Duke’s yelps. I took the driver’s phone number as well as the vet hospital she recommended. I called Ben to let him know about the situation and I picked up Duke and carried him back home. The longest 2 blocks I’ve ever had to walk. I was crying and shaking the whole way while Duke was moaning softly.

Once I was back home, I put him down gently, called the vet hospital and made my way over while Ben was getting the girls ready to come meet us there. They were waiting for me at the vet hospital and scooped Duke away to give him some pain killers and clean up his wounds. Ben and the girls arrived later, while I was still waiting to hear from the vet. He finally came to see us, gave us an estimate of his treatment course and the price varied between $1500-$2000 just for his care overnight as well as all the exams required. The estimate also included other options which would bring the bill up to $3500. Heck, there was no way we could afford that so I made the decision to pay for x-rays and hoped it would be something we could deal with at home.

Turns out he had no broken bone, but the vet had done an abdominal ultrasound and he had an abdominal bleed and therefore, it would not be safe for us to take him home with us. Our only other option was to pay for the x-rays and surrender him to the vet, who would then contact some agencies for the fees required for his care or they would euthanize him if he deteriorated too much. We were given some time with him to say our goodbyes. I don’t think Béatrice understands or is affected by any of it, but myself and Rina are absolutely devastated. Ben is stoic, but I can tell his heart is breaking to see Rina so sad about the whole thing. I’ve been crying all day and while Ben took the girls to run some errands, I was in charge of cleaning the house of everything Duke-related with the hopes that “out of sight, out of mind” will help Rina cope better.

I blame myself fully for having lost such a good pup. I should have kept him on his leash and Rina is quick to remind me of that. Not only do I have to deal with my grief and help my daughter cope with hers, but I also have to deal with a world of guilt.

I tried calling the vet hospital for an update in the afternoon, but since I have revoked my ownership to Duke, they wouldn’t tell me anything other than “he was comfortable”. Patient confidentiality even for animals apparently…

I hope he pulls through and gets adopted by a wonderful family. He is a very tender pup. In the event that he doesn’t, I hope they don’t let him suffer unnecessarily and euthanize him with dignity. He was only with us for a short month, but he was MY dog and I had been waiting 7 years for him. Now, I don’t want another dog, because there’s no way I’m ever putting myself or my family through such an ordeal ever again.

Crossfit will be my therapy tomorrow, that’s for sure. For now, here’s the last picture I took of Duke and how I want to remember him. Happy and running free…

Goodbye Duke. You will be missed

Goodbye Duke. You will be missed