It’s All A Mind Game

After only sleeping for 3 hrs yesterday (post night shift) I was looking forward to a longer night of sleep. When 0500 (aka WOD o’clock) came rolling around, it felt like I could have just rolled over and forget about working out so easily. Instead, I got up and dragged myself to the box.

Skill: Front Squat 7×1 E2M

I was going into this hoping to get 105-110# (my previous PR was 105#, back in January). Thanks to my poor math skills at 0600, I surpassed that  and achieved a new PR of 115#! :) I did my reps as follows:

80#-85#-95# (skipped 90# because I can’t count my plates right early in the morning!) -100#-105#-110#-115#

WOD: Intervohs

I thought I had done this WOD back in May, but it turns out I hadn’t, so this was my 1st attempt at it. To be honest, I didn’t know what I was gonna do for this one. OHS are tough and my thinking was the following: Do them at 45#, so you can snatch them and do the RKBS at 35# for each round. Coach Caleb came by and asked me what I was gonna do. I explained my logic to him and he said to go heavier. He said something along those lines:

It’s better to go higher in your weight and clean and jerk it than lower and snatch it. You can always work on the strength to snatch it later once you’re used to having the heavier weight overhead. I think you can do 55#. It’s just mind-set. Brace your core, look straight ahead because the minute you waver back or forth, the bar will drop as well. Just get in the zone and stay there.

I love how, lately, Coach Caleb has been there every time I needed him to be. He gives me good advice and pushes me without putting me in danger of hurting myself.

I started round 1 at 55#, fell on my butt after attempting the 3rd rep. I picked the bar up again and finished my 2 reps, then moved onto the RKBS I finished with only 24s to spare. I was able to string all my OHS without stopping on round 2 and finished that round with 51s to spare. On my 3rd rep of round 3, my left wrist was becoming pretty painful and I stopped with a groan. Coach Caleb came by, we assessed that I shouldn’t push it today since I don’t have wrist bands and I went on to the RKBS. We also decided to do all the other rounds with 6 front squats instead of the 4 OHS. I managed all 8 rounds and finished with a combined time of 1:42 (slowest time was 1:06 and fastest was 0:36) and we figured out that I did a modified version of TG+.

Afterwards, Coach Caleb came by and re-affirmed that I could have done all rounds at 55#, I have the shoulder strength and mobility, but I need to improve my wrist strength or try it with wrist wraps.

Here’s my question to you:

Do you use wrist wraps? If so, what brand and would you recommend them?

Now, I have to go be a mom and a landlord (yes, we have a tenant for our basement suite and she’s coming today to finalize the details!) :)

Rina-ism

I’m getting ready for bed post night shift. The house is chilly from the cool night air and the windows left opened last night. As I try to warm up in the bathtub, I’m thinking it’s the perfect morning for my hot water bottle at the foot of the bed to keep my feet warm, otherwise, I’ll never sleep. Rina comes to see me. I ask her:
“Rina, can you ask Daddy to boil the kettle for Mommy, please?”

She runs off in the staircase and shouts:

Daddy, can you boink the coin for Mommy?

Major case of the giggles ensued as Ben asked Rina to repeat her request.

#imtired #postnightshift #stuffkidssay #stillgiggling

Technical Difficulties

Yesterday, I was super excited about the WOD. Today, I woke up and all I wanted to do was roll over and go back to sleep. It took a lot for me to actually get out of bed and get ready to go to the box. Once there, I couldn’t stop yawning while I was warming up, not a good omen… (Technical difficulty #1)

Skill: Deadlift 7×1 E2M

I have just PR’d at 155# on this lift on July 28, so I wasn’t expecting a big increase. I wanted to try 160#, maybe 165#. The game changer today was that we also had to control the descent of the deadlift, we couldn’t just drop the bar once the deadlift was completed, we had to lower it slowly and safely. I managed to get the bar up at 160#, but I couldn’t hold on to it on the way down. Technically, it’s still a PR for my deadlift today, but I didn’t complete it Rx (technical difficulty #2).

WOD: Wassup

This was a repeat WOD, but I had never done it before, so it was my 1st attempt at it today. Knowing that I had just started to do wall balls at 14# and had to do buy-in for the DU, I opted to do the FG1:

  • 5 attempts at DU before I could go for the 2 x Rx number. That means I had to attempt 5 DU before I did single skips, but I went after double the amount of DU. My rounds were 100-80-60-40-20 single skips, but I could only start the single skips after my 5 attempts at DU. I got anywhere between 2-4 DU for my 5 attempts and that was ok.
  • 15 x 14# wallballs for every rounds (total of 75 wallballs)

I finished in 15:14 and I’m pretty sure I could have done a little better with my own rope (I ordered it and am anxiously awaiting for it to arrive!) as I had to switch ropes in the middle of my 1st round. The rope I had kept twisting on itself and making it impossible to skip at all. I lost some time getting a new top and tying knots in it to shorten it to my ideal height (technical difficulty #3).

After I was done, Coach Caleb told me I had some decent welts on the back of my legs. At least, it shows I really tried for the DU! ;)

Not an easy feat to take a selfie of the back of your legs! See those whip marks? DU, I will conquer you!

Not an easy feat to take a selfie of the back of your legs! See those whip marks? DU, I will conquer you!

By the way, those short shorts used to be tight on me, but nowadays, I can’t wear them at the box anymore because they fall off all the time and they have become my “fat shorts” (the ones I wear when I feel bloated)! :)

I can’t wait to see if having my own rope will make a difference in my quest to achieve DUs! Only time will tell, I guess!

Just Keep Going

OMG!

I don’t know if it was the 5hrs of sleep and being woken up at 0400, or if it was the PR on the front squat, but today’s WOD did my little head in… in a bad way!

Skill: Front Squat 5×5 E2M

I love to squat! I warmed up to start this set at 85# and worked up to 100# on my 4th set, but I was done after that one. My form was getting wonky and therefore, I didn’t do a 5th set, but it was still a PR for my front squats! Yay!

Must squat with perfect form! :)

WOD: Partner Nurwor.

I had done this one once with Tracey and we both did the Airdyne instead of running back in October 2013, and again when I ran in January that we finished in 29:03. I had also done a Mini Nurwor (6 x 300m row, 300m run)

As for today, I was teamed up with Karen and I felt like quitting on the rows so many times on the rows. Once again, I was able to recover during the runs, even running for 350m without stopping on the last 2 rounds, but it was the rows that did me in. We finished in 29:28 this time around and I was not happy with my performance, both physical and mental. This WOD beats me mentally and I struggle every time to finish it. I guess it’s just one more thing to work on. Thank goodness I had my cheering squad telling me to just keep trucking along, just keep moving. That’s what I did and that’s how I got to finish it!

I guess I should just keep working on things then!

I guess I should just keep WODing then!

Sorry, I’m a bit of a Ryan Gosling memes addict! There’s actually a FB page of Ryan Gosling Crossfit memes, if you’re into such a thing (and who wouldn’t be?!?). He’s just so fine to look at! Kind of reminds me of my hubby a bit! :)

(I was gonna post a pic of my hubby on the beach, but I think he would kill me… You’ll just have to take my word for it!)

During the WOD, my left contact lens was bugging me. I had cleaned it before the WOD as is was itchy and it was still bugging me. I tossed it in the garbage post WOD and drove home with just one lens in. After my shower, I opened another new left lens (the one I tossed earlier was brand new) and tried to wear my contact lenses, but it was still hurting me too much to wear them. I took them off, flushed my eye with some saline and waited. The burning pain wasn’t going away, so I made my way to the walk-in clinic.

I don’t have a scratched cornea, but my vision was 20/30 on the left eye WITH my glasses on… Normally, with my glasses, I’m 20/20 on both eyes. So now, I have antibiotic/anti-inflammatory drops to put in today and I need to go back tomorrow if things don’t improve. What a way to end my vacation!

Gone Floating!

I was excited this morning because I had some “me” time scheduled for later! But before I could go and enjoy some peace and quiet, I had to get through this!

Skill: Strict press 1×10 E90S 90-95% of 1RM

That meant I should stick to 60# (90%) or 65# (95%) of my 1-rep max (67#). I managed the following reps:

  • 5x 60#
  • 6x 65# (I had to do an extra one because Coach Caleb said I had the slightest knee bending during my last rep, therefore making it a push press and not a strict press. I didn’t mind the extra work! :)

WOD: This one was interesting. I have to say, the burpees really broke the flow of this one and made it a challenging WOD. Also, for the first time, I did my strict pull-ups with the red and blue bands! No more green band for me! :) I didn’t pace myself very well for the first round and was winded after that. I also did all my burpees granny-style. I used to be able to do more “real” burpees, but nit so much anymore and when I do, I just deplete the gas tank super quickly, so I’d rather pace myself on those and have some gas left for everything else. I finished up with a score of 166 (FG). That means 4 full rounds and I completed my 8 double crunches on the 5th round. I was so close to finishing the 5th round, all I was missing were the 14 box jumps. Next time, hopefully, I can get it done! I did, however, do all my push-ups from the toes. It really helps not to drop the knees onto the floor when you release your hands and I’m pretty sure that’s what got me through all the rounds!

I came back home to more laundry than I could ever care for, dusting, vacuuming and  mopping. I was trying to get it all done before I had to leave to go floating. That’s right, I went floating! For mother’s day, my lovely hubby bought me 90-minutes in a sensory-deprivation pod. You float in water that is warmed up to 34°C (body temperature) and full of Epsom salt (think the Dead Sea floating and you’re close). The whole experience was perfect after a tough WOD. As soon as my time in the pod started, I shut the lights off and was anxiously awaiting for the music to stop. You see, I am a bit of a loner. I like people and spending time with loved ones, but my days are filled with loud noises either at work (all the alarms from the monitors, cpap, ventilators, phones, etc) or just plain loud noises at home (hello, I have two toddlers who love nothing more than begin screaming matches at 0730)!

To say that I was very much looking forward to 90 minutes of peace and quiet at Float House Victoria is an understatement. My husband knows me well and that was the perfect present for me. I truly enjoyed floating around without any stimuli. Some people are a bit put-off by having to wear the earplugs, but it’s something I do on a daily basis when I have to sleep after a night shift at home, so it wasn’t anything new to me. To be able to be in the dark, in complete silence (except for the sound of my heart beating) was delightful! I kept waking myself off because I was twitching in my sleep so much. Yes, I’m a twitcher and yes, I fell asleep in the tank… Numerous times! Haha!  That just means that I was fully able to relax and let go. I truly enjoyed the healthy benefits of the relaxation, but also the Epsom salts were great on my sore and tired muscles! At first, I was thinking that 90 minutes was a long time to be in that tank, but when my time was up and the music came back on, I was sad to have to get out of there so quickly! I felt like all my limbs weighed a ton, yet I felt rejuvenated! I would definitely recommend it to anyone wanting to spend some quality alone time as well as for any athlete out there looking for some recovery. If I had one down side to say about my whole experience is that I would like the water maybe 1/2 or 1° warmer, but that’s just me, I like my water scolding hot! I also made up for that by having a nice  hot shower getting out of the tank. Go see Erik (a friend of ours) or his wife Svetlana and let go of all your preconceptions to fully enjoy the float! It is amazingly refreshing and rejuvenating as well! :)

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Click on pic to be redirected to the Float House Victoria Website!

Sweet 16 Left Its Mark!

I was wondering why my neck was so sore tonight. I thought it was from looking up while I washed the ceilings and walls over the past 2 days. I looked in the mirror and saw this lovely bruise… I guess I’ll have to learn to cushion the bar better from push press onto back squats!
#crossfitterproblems
# sweet16PR

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Ain’t Nothing Sweet About This Sweet 16!

I tried to look up the WOD last night before going to bed, but it wasn’t up so I slept somewhat soundly after Béatrice woke up at 0030. I think she was a little cold with the fan blowing on her and I quickly gave her a blanket and went back to sleep. She woke up again at 0515, but it was Ben’s turn to get up as I was getting ready to leave for the WOD.

Skill: Tempo deadlift 5×3 E2M

I started those at 105# and they felt challenging, so I kept bumping up my weight by 5# with each rep looking like this:

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

Those were tough, considering I did an extra one for each set by pulling up the bar first, then going into the 3-second down, pause 2 seconds and explosive 1-second up.

WOD: Sweet 16.

It was my 3rd time attempting this WOD. I had done it right after 14.5 with some modifications because my shoulders were bugging me at the time and had finished in 17:37 back in April. I had done 8 burpees then instead of the 6 push press and the back squats were at 55#.

Today, I wanted to push it. I went with 4 rounds of: 400m run, 6 push press @60# and 10 back squats at 60#. It was challenging. I was already sweating buckets from the warm-up and the deadlifts and I cannot fathom why anyone would go workout later in the day seeing as it was already so hot outside (and inside the Box)!

On my second round, Coach Caleb was telling me something, but I couldn’t hear him with the music and me focussing on my work, so I dropped the bar after what I thought was my 3rd push press to listen to him. It turns out I was doing push jerks and not push press. I picked up the bar again and re-started that round from the beginning. That’s what accountability is all about. If I cut corners short, I’m only cutting myself short. On my 3rd round of 400m run, I felt like crying. I just had a little mental chat with myself that went along those lines:

Don’t cry, there’s no reason to cry. Yeah, you’re tired, but you’re almost done. This is a choice you’ve made for yourself, to better your life. Suck it up, slow down your pace, breathe and keep  moving. There is absolutely no reason to cry.

It worked! I just kept taking short walking breaks and kept trotting along! I finished last again in 18:40, but I didn’t care. I increased my weight and still managed to finish under 20 mins (my secret time cap), so for me, this is a PR!

Just proof that once you tame your mind, your body can achieve a lot more than you first thought possible!

your-mind-will-quit

I read somewhere that when you think you are done, you are into 40% of what your body is capable of doing

I came back home and had to shower, but before, I had to do what felt like a whole other challenge… Get upstairs!

This felt like Everest this morning! See that lovely painter's tape on the side! ;)

This felt like Everest this morning! See that lovely painter’s tape on the side! ;)

Once I was all clean and ready to tackle the day, I made myself eggs and veggies and downed the whole thing with a delicious coffee made by my hubby!

All clean, but not back to my normal colour... It's hard to be photogenic when you're exhausted!

All clean, but not back to my normal colour… It’s hard to be photogenic when you’re exhausted!

 

Now, I have to go attack the long list of cleaning and unpacking left to be done this week!