Accountability...

is the name of the game...

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Warm-up:

2 minutes skipping, 2 rounds (10 leg swings, 10 dowel rotations, 10 bootstrappers, 5 slow wall squats, 5 ring rows)

Strength:

5 back squat

Build to heavy 5 reps in 15 minutes

I ended up at a measly 34kg, but my coach really had me working on form and was super happy with my improvement! 

WOD:

5 dumbbell thrusters (25/45)

7 box jumps (24"/30")

9 v-sits

12 minutes AMRAP

6 rounds, plus 2 reps

I thought I was going to pass out about halfway through, I have no idea why it was so difficult for me! 

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Happy New Year, everyone!

First WOD back of the year!

Warm-up: 

A whole bunch of stuff, rotating every 30 seconds: jumping jacks, sit-ups, scorpion stretch, push-ups...some other stuff...

WOD:

Hard Cindy

5 weighted pull-ups (35lbs)

10 push-ups (feet on 30" box)

15 plate squats (10kg/20kg)

AMRAP 20 minutes

I scaled to 3x banded non-weighted pull-ups (thick grey band), knee push-ups, and RX plated squats. 9 rounds even! I got the last push-up right as time was called (we staggered starts so I started on squats).

And I swear to you all THIS is the year I get a pull-up. I can barely get above the bar once with the thick grey band...I will probably cry when I get a real pull-up. It's going to happen!

ps I'm not doing "resolutions" this year because they're always the same. What I am doing is using the New Year as a clean slate to really focus on getting to CrossFit as many times as possible and try to eat clean. I really had a great experience with the 21 Day Sugar Detox when I did it in November, and I think I'll do another soon. Not quite yet, but soon :)

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Hello strangers! 

I hope everybody out there in tumblr-land had an amazing Christmas holiday (or just holiday if you don't do the Christmas thing...) Mine was good, and I made it to a couple of CrossFit classes, but everything's been a bit mad schedule-wise and I've hardly been home to post things. But things are mostly back to normal now! 

Warm-up:

2 minutes jump-rope, 2x (10 dowel rotations, 15 leg swings each side, 10 dowel overhead squats, 6 inch worms, 10 pull-ups/ring rows)

WOD:

1 minute snatch (squat snatch) 95/135

1 minute double unders

1 minute rest

5 rounds for reps

My reps: 84, using 62lbs/28kg for my weight.

I know the board says December 26 but I promise it was this morning - I certainly didn't make it in on Boxing Day. My gym has a tendency to have only one or two mid-day classes on "pseudo-holidays" (Boxing Day, New Years Eve - things that aren't actually statutory holidays) and I always work them so it's a no go. Boo! 

This WOD was fun. My number is so low because I can't do double-unders so counted only attempts which meant getting only around 10 per round - my snatch reps were comparable to everyone else's. But the reason it was fun is I really like snatches (THAT'S WHAT SHE SAID!). I like regular snatches and I especially like power snatches but I just think they're super fun. 

And now I spend the next 6 hours cramming for my WSET Diploma level Unit 1 exam that I'm woefully unprepared for even after spending the last 36 hours studying. Yaaaay!

What have you all been up to?

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I missed yesterday morning's CrossFit class so I had to hit up the 6:30pm class instead. The evening coach leads a way more intense class (warm-up wise especially) which I totally had forgotten about. It was really fun! 

Warm-Up: 

400m run, 10 air squats with correction at the bottom (actively hold squat for 10 seconds at the bottom and correct your form at least twice - chest up, knees apart, etc.), 10 walk out to push up, 20 double-clap jumping jacks, 10 burpees

WOD:

Partner WOD

21-15-9-15-21

Front squat 

Ring Dips

Box Jumps

Our time: 13:09

Our weight was pretty low for the front squats - 25kg, I think? But it may have been a bit more. The evening class is a little more hardcore than my regular class and the woman I was paired with was super nice to work at my level happily. We split up the work roughly half-half, and I scaled ring dips to box dips and box jumps to step-ups because my partner wanted to use the RX height and that's still a step-up height for me. 

BUT! My front squat finally felt good. I didn't fall forward every time, and was able to really focus on "elbows up". 

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Killer killer WOD today.

Warm-Up:

3 rounds of 45 seconds of jumping jacks, 30 seconds of lunges, 15 seconds of push-ups

Strength:

7 rounds of 3 push press.

WOD: 

Team WOD (because 7 trillion people showed up for class)

7 deadlift (105/155)

7 bar burpees

15 minutes AMRAP (you do both items, your partner does them after you, and so on)

Our score: 16 rounds + 12

I am so weak at any lift that is almost all upper body...I only got up to around 69 lbs and that was HARD. 

The WOD was my first ever "RXish", ha. I wanted to do Rx but my partner was feeling like where we were was already pushing it for her, so I of course said that was ok. We missed RX by just under 4kg, I think, but my coach gave us an "ish" because she's nice. But I was a frigging sweaty mess at the end of the 15 minutes. One of the other girls ended up partnered with our gym's "superstar", the guy that comes to at least two WODs a day - she did AMAZINGLY well considering that he's so fast that she barely got a break in between her sets. Superstar.

And tonight I get a tree :) Yay!

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They work really well, but for low to moderate weights. I'm not sure that they don't also work for heavy weights but I do know that whenever anyone is lifting heavy weights they use the more conventional clips. The Velcro ones have a rubber inside so they actually grab on quite effectively to the bar - I've never seen one slip.

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I accidentally took a week off CrossFit for reasons. Week off is over!

Warm-Up:

2 minutes skipping + 2 rounds of 15 leg swings, 10 dowel rotations, 6 inch worms, 8 pull-ups (ring rows)

Skill:

We worked on form for power clean, and for the jerk, obviously! The jerk finally kind of clicked for me! I realised I was doing an extra dip on each movement and therefore not getting under the bar. 

WOD:

15 min, every minute on the minute

3 deadlift

2 power clean

1 jerk

If you hit 15 minutes, each following minute add 1 jerk until you can't complete the movements within the minute. 

I wasn't sure what weight to do, and I ended up with a training bar (7kg bar) because it was a big class, so I definitely under weighted this one. I added an extra 6kg about halfway through - the weight I used was 68.6 lbs. RX was 95/135. I think I should have been doing at the very least 75 lbs.

I made it 17 full rounds (two extra rounds) and could have done more (because I had lots of time still at the end of each round) but I started feeling intensely nauseated. It turns out that if you eat really well for 3 weeks and then go completely off the rails for 2 days you feel like utter crap. Our Oly coach was there (he's actual the Oly coach for a local school team but works with our group on Mondays) and he said I was "getting there". Which means my form was probably pretty bad, but I was trying hard. Ha. He also told me that he had always learned that once you've done a movement one million times you'll start to understand it. 

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Also I'm 0.3 lbs from the stretch goal I wanted to hit for today. Ha. I mean, I've lost 15.5 lbs in just under 3 weeks so that's cool, but come on, we couldn't have had 0.3 more??? Ha.

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Today's run done! I did not run yesterday because I was in a terrible mood which probably means I should especially have run. So now I owe you all TWO shame selfies!

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I knew a mile wasn't going to happen today if it didn't happen right when I got up. So it happened...verry slowwwwly. I don't run well with lots of people around and this route is on a major street. I let it psych me out. So going forth morning runs will have to be down on the seawall! Ugh, I'm just realising I'm also going to have to run in the morning this Friday, too. Laaaame!

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The astute amongst you may notice that I didn't run last night. Yep, that was a big ol' fail! I put a chicken in to roast and then it was so cold in my house I wrapped up in a blanket and lamed out on my rain. Shame selfie to go up tomorrow or Thursday, I promise! Tonight's run almost suffered the same fate as last night's but at 10:40pm I sucked it up and went out. A fast (for me) time, as well. When I started running I felt really great. The only hiccup was that apparently when the temperature drops below zero my asthma gets really mad. By the end of the mile I was coughing and wheezing. Urgh. Oh well, it's a good thing I live in a largely temperate climate! Also, look! Christmas lights at the hospital! Oooh, and I'm officially down 13 lbs. whaaat?! Which also means I'm at the lowest weight I've been since 2006. And 2.6 lbs from absolute glee.

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Goddamn did I ever not want to get out there tonight. But I've learned that apparently negative reinforcement works very well for me because I weighed in my head which I'd less like to do: post a "shame selfie" or go pound the pavement for under 15 minutes; running won out. 

This route will probably be my new "I'm really just wanting to bang this out" route - it goes from right in front of my door to 5.5 blocks away and back. Usually I head down to the seawall because it's so much more lovely but at 9:15pm - when all I want to do is get back home - this will do just fine. 

Most of the reason I didn't want to get out there today was because I had...more than enough to drink last night. I hosted 2 friends' birthday parties (one of which was for his 30th birthday) and we celebrated reasonably epically. A lot of sparkling wine was shared, a lot of oysters and caviar (black lumpfish not sturgeon - I'm not made of money) were consumed, and then we went to see strippers as it was the birthday boy's choice. Good lord those ladies are impressive! Unbelievably strong. I was very impressed. 

And now I'm trying to get caught up on The Walking Dead. I'm only about 1.5 seasons behind...

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It's Stumptown Cold Brew! And it's available at the Whole Foods at Cambie and Broadway - in the cold case right in front of coffee bar!

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Day 3 done and dusted. Another slow one! And very very wet. As I started to run I was thinking, "they should really invent something to keep rain off your face while you run." And then 4 people in baseball caps ran by and I felt like an idiot. I think that after today I'm switching from my Nike Frees to my Brooks shoes - running every day requires more support for my knees and hips, thankyouverymuch. I ran from home to Whole Foods (roughly. It's not quite a mile so I had to toodle around a bit to get my mile) and smelled lovely Christmas trees and am now celebrating with this delicious breakfast of asparagus, eggs, and bacon. Oh, and my favourite cold brew coffee that they haven't had in stock for a while. YUM. Also, I stepped on the scale this morning and I'm down 11 pounds since starting the sugar detox. I'm jettisoning the '21 days' because I'm really kind of planning to try to stick with this as long as it'll take me, allowing for indulgences along the way as necessary. For example, tonight I'm hosting a double birthday party for two friends (one turning the big 3-0!) and it's champagne themed and I'm strong willed and all but I'm drinking some goddamned champagne. And I'm going to enjoy it :)

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That's day two in the books. This one was slow as molasses - pace was almost a full minute slower than yesterday! I blame it on the fact that I was running in the boonies and kind of lost and a little afraid of being hit by a car. Plus hills. Making excuses is what winners do, right? Ha. One of these days I'll go for more than just a mile, I promise!

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It's sooooo easy that I guarantee you guys are going to be sick of weird running collages from me by next week. If you have the Nike Running app after you finish your run and you're in the 'post to social media' section it just asks you if you want to add a photo. The app has all the different grids for making them look fancy, and you can either take the photo in app or choose from your gallery. And the at the end it lets you choose from a couple of overlays (your distance only, or this route one, or just the Nike+ logo). I really like the Nike Running app, but mostly that's because it contains every run since I started running and I am really loathe to lose that...but it works well. The only sucky thing is that it isn't a separate watch, it is on my phone, so it eats battery which is only a problem on a long run (ie running a half it managed to last until essentially 3 minutes after I crossed the finish line) and sometimes if you switch out of the app to take a photo or something it pauses your run without telling you. But these things both happen infrequently!

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Well, day 1 is done. I really didn't think I'd get this one in because I had regular work and am working at a wine event tonight, but I managed to find half an hour between job 1 and 2 to get out there! The Nike Running app shamed me into realising I haven't run in 9 weeks. Whoops. Also apparently it now lets you take super weird photos of your run and then awkwardly super impose your route on them. That's a thing. I think this may be good for me - if I run a mile everyday I'm bound to improve at it...