Author: hoodieruns

SWOD, WOD, CWOD and Tuesday whinging

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18 March class summary.

S(trength) WOD:
Strict Press
5-5-5-5-5
Here’s how my presses went down:
5 – 55
5 – Failed, completed 3 reps at 65
5 – 60
5 – 65
5 – Failed, completed 2 reps at 70

WOD:
5 Rounds for time
3 Deadlifts; 205lbs – I did 155lbs (still more than my body weight!)
10 Lateral Over Bar Burpees

My time was 7:16.
I’m happy with this outcome despite having really thought that I could totally deadlift 205lbs. Given I can fireman carry my husband, I thought a few more (~30) lbs wouldn’t be a big deal. Then I actually tried to deadlift 185lbs from the ground and realized that it’s a very different movement. One interesting observation I had about the deadlift to burpee transition was that I felt so good after finishing each set of deadlifts and my legs felt super energized. That feeling quickly went away though, don’t worry. In fact it really only lasted about two or three burpees each round. However, each time I felt so good. Is there such a thing as a lifting-heavy-things high? You know, a CrossFit sibling to a runner’s high?

After CrossFit I did a cooking WOD since @Ed_Markwards had supper ready for me! An awesome meal of chicken breast in Schezwan  sauce and corn on the cob was inhaled in about six minutes flat. I know… not Paleo friendly. It was delicious though!

C(ooking) WOD was comprised of:
breakfast sausages
“Moroccan Meatballs” from the Well Fed cookbook
“Moroccan Dipping Sauce” also from the Well Fed cookbook
Avocado, tomato and cucumber salad

Done in about an hour, including clean up of the kitchen, some TV watching and standing in front of the fridge saying “Sh_t. ME! Can you please add [a random assortment of ingredients that are kind of essential to almost EVERY RECIPE IN THE ENTIRE WORLD] to your shopping list?”

The salad was brought for lunch today and drizzled with the Moroccan Dipping sauce and it was scrumptious. I think I’ll have it again tomorrow.

Now for my Tuesday whinging.
I have an hour and twenty minutes blocked in my calendar every Tuesday to go for a run over lunch. It’s been a standing recurrence since… I don’t know… September? Anyway, I have actually used that time to run (or workout, I’m not really that picky) exactly twice.  Perhaps it’s time I realize I’m never going to use it for it’s intended purpose and free up the time. But I’m not quite there yet. Someone want to follow up with me next Tuesday and remind me to quit my b_tching?

Paleo-ish suppa

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ME had yummy chicken fajitas ready for supper when I got home from CrossFit (full disclosure, I had two shells and a wee bit of cheese) and I stepped up my game too. I made peach and apple crisp, completely Paleo friendly! Lesson learned though: cherries instead of apples.

(full, full disclosure : I’m having a beer too.)

Moar CrossFit, feel free to bail here.

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Here’s summary of my recent CrossFit classes.

5 March
7 Rounds – XXmin cap.
30s HS Hold (nose/toes to wall)
3 Wall climbs
7 Toes to bar (Scaled – I did knees to elbows)
9 Box jumps; 30/24″ (Rx @ 24)
I completed 6 rounds, and the 7th handstand hold before the time limit.
This class was really fun but I spent a lot of time upside down and feeling like I was going to fall on my noggin. Terrifying and exhilarating all at the same time! I was really proud of my handstand holds since I really didn’t think that I could do these all in a single hold each time but I did! Each time I really concentrated in pushing through my palms and breathing and it was FINE. No panic, nice and strong. Yay me!
Toes to bar kipping makes sense to me in theory but I am useless stringing them together. For some reason, I can’t figure out how to reload when I come down so that I can string a few together. Tetz says push the bar away and I think I need to spend more time watching tutorials.

7 March
CrossFit Games Open 13.1 – 17min cap.
40 Burpees
30 Snatch (75/45) – I did 35
30 Burpees
30 Snatch (135/85) – I did 40
20 Burpees – FINISHED THESE @ 16:57.
30 Snatch (165/110)
10 burpees
As many as possible Snatch (210)
Since I wasn’t doing the Open for real, I didn’t have the 6″ burpee requirement and this workout was still really f-cking hard. My hip flexors (the fronts of my hips) were on fire at the end. 90 burpees were humbling. I also have problems controlling the weight over my head for overhead squats and snatches so I kept the weight down and worked on form. Even so, that was a tough workout for me. I should shut-up though, check out this girl, Jenny LaBaw doing this workout, prescribed, with a broken foot. She’s a BAMF.

And finally, last night, 11 March, I did:
5 Rounds:
In 2 minutes complete…
3 OHS (No Rx, I did 40lbs)
6 Burpee Box Jump (30/24) – Rx @24
As many Kettlebell (KB) Swing as possible with time remaining (32/24) – Scaled, 16kg
*1 minute rest

Here’s my KB swing #s for each round:
20 – I realized this was unsustainable and backed off.
10
10
10
20 (and I almost puked in my mouth) – Brent was yelling at us to do as many reps as we did in the first round. Why did I have to be such an over-achiever in the first round?

Afterwards, I got home to a super yummy paleo friendly supper of chicken thighs and steamed broccoli. A very grateful THANK YOU BABIES! Then, I played hockey, came home and had an Epsom salt bath and couldn’t sleep until after midnight.

Groan.

Guess what I did tonight.

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And then, I climbed that f-cker two more times.
Rope ‘hay’ covering my legs.

 

I’ve been dying to try a rope climb since hearing about @Wardy_ and @Keilshammer and @bigbrnz working on rope climbs so frequently (it seems) at their box. Whelp, tonight my wish came true! Thank you @k_tetz for hinting at Andie. She totally has pull.

Tonight’s CrossFit class was:
• one rep max front squat – I got a at PR 135 lbs!
• four rounds (2mins each rnd) 
   ~ 1 rope climb
   ~ 10 push ups
   ~ max effort burpees for the remaining time
   Then: 1 minute rest
I didn’t finish my last rope climb, got about halfway and was so fatigued I was worried about falling so I came down. I did 35 burpees in total.
Then when I got home I got an early birthday present: 007 Jack. 
Thank you Babies!! 
 

Fuck yeah.

(update: I also got an assist at hockey last night. Pretty much the best night of March 2013.)

Two thirds of Zeus (or, in my case, about half)

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Yesterday evening marked my second CrossFit class of the year. Flock me. I’m really out of shape again. Was encouraged by Tetz to get my ass in gear and get to class this week. My energy levels have been pretty crappy since going to Las Vegas (and not really working out for two weeks) and I’ve been dealing with a bruised heel (no running), inflamed hip (thank you skating). Time to suck it all up and get back to work.

2/3 “Zeus” (Modified)
3 Rounds, 25 minute cap: (completed 2 rounds)
20 Wall ball (20/16) – mod 12
20 Sumo deadlift high-pull (75/55) – Rx
20 Box jump (24/20) – Rx
20 Push press (75/55) – Rx
20 Burpees
20 Push-ups
10 Jumping Squats (75/55)  – Rx

This workout combined a lot of cardio and my least favourite movement: wall ball. Good God I hate doing wall balls. I finished 2 full rounds and was really impressed that I was able to do Rx weight, especially with that many reps of push press. Andi was on our cases to keep our hips moving quickly and today my hips are fatigued and stiff. I’m pretty happy with my overall results, considering my lack of motivation, work ethic and injuries.

On the food front, ME and I are back into the Paleo groove. My goal is an 80/20 split whereas he just wants to get fed. That works out rather well as he’s pretty much on board to eat whatever. He just gets some rice and dairy served up with his stuff. Tetz and I have been talking about food journal fatigue and I’m going to try and post pictures of my meals as I go instead. You can look forward to pictures of me eating the rainbow.

Skating and soccer up tonight. Wish me luck.

The two week check-in

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As some of you know, a few of us (@bigbrnz, @Wardy_, @keilshammer, @edmarkwards) are doing Dry January. It is day 14, aka the two week mark and here’s the status update. It’s been hard only a couple of times. Once after volleyball when the team went out for a drink and one evening when we went to the Rangers game and I kinda just wanted to have a beer before and at the game. This is where I breathe a sigh of relief… I’m not alcohol-dependent! Despite having stripped alcohol from my diet, I haven’t seen a corresponding dip in weight. That’s slightly disappointing but I think I did just replace booze with chips. So there’s my two week check-in. It’s going ok. :o)

In other news, I’ve signed up for 30K Around The Bay. Some of you had guessed, asking some questions about the amount I’m running lately. That’s the secret. I’m in training. My schedule has me running five days a week and I really want to squeeze CrossFit in there minimum once a week. Still trying to figure that out. I haven’t been to CrossFit in about a month. Oops. All that on top of hockey, soccer, volleyball and learn to skate each week. I bought new shoes to help ward off injury and to keep me motivated.

With all of this crazy working out scheduled, I need to adequately fuel my body. CrossFit advocates the Paleo approach – boiled down this means eat it if it had a face or came from dirt. There are a few exceptions: grains, tuberous vegetables and legumes. The reasons for excluding these are that they are often genetically modified and/or they are really hard to digest, unprocessed. And, I’m trying to do it. Gone are my beloved potatoes, chips, anything in a box and rice. This is quite a shift for me so I’m working to get to 80% following paleo. Tetz found a rockin’ book called Well Fed: Paleo Recipes For People Who Love To Eat. The author has a blog over here: www.theclothesmakethegirl.com. She makes all of her food for the week on Sunday and then selects two veggies and one protein for each meal and creates a hot plate. I thought that sounded manageable and reasonable so I tried it last night.

For the week I cooked:
1 head of red cabbage – boiled 1/2 and chopped the other to cook later.
2 heads of broccoli – steamed
1 spaghetti squash – roasted
6 porkchops – broiled, 2 of each made with a different spice combo for variation
3 chicken breasts – sauted, mixture of spices
1 lb of lean ground beef – sauted with garlic and onion and burbon smoke and cayenne pepper spice mix

Hopefully this should feed the husband and I for the week with a couple of meals out and should theoretically get me to the 80% goal. I’ll let you know how it goes and how much I end up throwing out or how much more I end up having to cook.

Here’s my lunch today:

1 cup of red cabbage (looks like purple ballons, thanks Kiddo)
1 cup of broccoli
4oz of ground beef
not pictured: handful each of cherries and grapes

How are you doing with your training and eating?