Fight Gone Bad

After my massage on Thursday, all I wanted to do was sleep the day away. I set my alarm for 0500 with the best intentions of attending the 0600 WOD on Friday, however, I woke-up at 0445, turned my alarm off on my phone and slept in until 0630. Sometimes, a BabyMama just has to choose rest.

After all that extra sleep (!), I was ready to throw down in style. I reached out to Listen Linda and asked if we could possibly get together on Saturday at Crossfit Stasis (her box) and finally throw down together. I call her Listen Linda because of this little gem of a youtube video:

Surprisingly, we were able to arrange to get together for the 0900 WOD and Listen even offered to pick me up!

All thug-like (actually enjoying 30 secs of peace in the sun)

All thug-like, waiting for my ride (actually enjoying 30 secs of peace in the sun)

We arrived at the Box and Listen introduced me to EVERYONE in the joint. Everybody was very friendly and welcoming, but nobody outdid Coach Bruno. This dude is the happiest go-lucky person I’ve met in a long time and he is super friendly. I felt welcome and confident in getting the warm-up done and Coach Bruno did a good job of going through the notions of the WOD. Little did I know, I had walked into my very first attempt at Fight Gone Bad

Photo 2015-05-02, 6 51 23 PM

For some reason, the board at Crossfit Stasis said the Rx weight for women was 45# and that’s what Listen and I ended up using. Had we known, I’m sure we would have done 55#. Listen kicked my squatting a** and I was in awe of her form during the SDHP. She looked so strong and confident! For my part, I managed ok for a 1st time attempt with a score of 173. The wallballs threw me off because the size of the ball at Stasis is different from the one I’m used to at VicCity. I had so much fun (ok, not really during the WOD, but after it was all done, I really did!) getting to be comfortable in a new environment. I had never done SDHP before, but with Coach Bruno’s instructions, I felt confident doing them (legs slightly wider than shoulder-width, keep the bar close to the body).

It really was a unique experience getting to share such a benchmark workout with this beautiful lady. We will definitely have to repeat this experience!

It really was a unique experience getting to share such a benchmark workout with this beautiful lady. We will definitely have to repeat this experience!

Listen drove me back home and the girls were pretty much ready for Ben and I to leave them with her (they love her THAT MUCH!), but we had other plans. I had a quick shower and then we headed out to the Juan de Fuca Trail and China Beach with the girls for a fun sunny day on the beach. I took a few pics, but I have now come to the conclusion that while Rina is truly at her happy place on the beach, she doesn’t stay still long enough for me to capture that happiness in a picture! Below are my favourites from today:

There is something so powerfully beautiful about a dad and his girls!

There is something so powerfully beautiful about a dad and his girls!

Béa is growing up so fast!

Béa is growing up so fast!

On the way back home, we (of course) stopped by Mom’s Café in Sooke for the traditional bowl of salmon corn chowder and some crazy big slices of pie. We came back home, everybody cleaned up and cuddled on the couch watching Beauty and the Beast before we put the girls to bed. I’m secretly hoping they will be tired from their day and drift off to sleep quietly. It’s rare that Ben and I get to enjoy a quiet evening together and if we could manage one tonight, it would top off this perfect day beautifully!

Hope your Saturday was just as awesome as mine! :)

So Slow

After being under the weather for 2 days (nausea, vomiting and upset stomach) (NO, I’M NOT PREGNANT!) I decided to drag my butt to Crossfit this morning since, you know, it’s “just a lifting class”! Ha!

Today was a repeat of what we did on August 2nd and I was hoping to do a little better.

Photo 2015-04-30, 5 56 24 AM

Squat Snatch 3-3-2-2-1-1 E2M 

My 70% of the last testing we did on the snatch is 42#, therefore, I started my reps at 40.

  • 40#x3: felt good and I felt like I was able to drop into the squat easily
  • 45#x3: felt good as well
  • 50#x2: was a little trickier. I didn’t have the big bumpers on and starting from the shins, I was struggling to keep my shoulders in front of the bar on my starting position.
  • 55#x2: I failed both reps (one falling on my butt and the other, I couldn’t drop into the squat), even though I tried for a third rep as per Coach Caleb’s instructions.
  • 55#x1: I managed to do it! Yay!
  • 60#x1: Boy that was an ugly rep! Very slow in dropping into the squat. I need to trust more and just drop into it! It was a successful rep, but it was ugly as heck! That’s ok, 60# has been my 5×1 in the test weeks as well, so I guess I’m slowly getting there!

Split Jerk from rack 6×2 E3M

I had 1 testing score of 80# for the C&J so I used that weight to go from. I was aiming to end at 75#, but it didn’t happen today. I started at 50# and worked my way up by 5# each rounds. On the 5th set (70#), I was struggling to get my the bar behind my head on the landing, so I stayed there for my last set and managed a lot better. It’s still a 5# improvement from 3 weeks ago! :)

I am now looking forward to a chill day at home with the girls. Although, I think the girls have other plans. Here’s what the living room looked like at 0830 this morning:

Princess train in the living room!

Princess train in the living room!

and a massage at lunch time. Hopefully, the massage will work out the left-over toxins out of my system and I’ll feel more energetic tomorrow.

Meanwhile, here’s another shot of the girls while Béa is going around asking for coffee #idontthinkso!

Photo 2015-04-30, 9 10 28 AM (1)

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! :)

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!