Boston

I have no words.  My heart is breaking...

End to a great week

It's been a good great week.  I've run almost 30k since Sunday pain-free, including some uphill and sweet downhill sections and (my favourite) speedwork (800m sprints).  I PR'd a back squat with 95#, and cranked out 20 in a row at 75#.  I push-pressed 75# last night, but couldn't seem to break through to 80#.  Soon...that will happen soon.  I've finally passed under the 200# mark on the digital devil, and have solid prove (physiograph) that I have lost 21.1 POUNDS OF FAT since January 15th.  I'll say that again...-21.1 POUNDS OF FAT!!!  I went from 44.7% body fat to 38.7% in 12 weeks.  Boo-fricken-yah!!!

Last night's WOD was a fun mix of challenging push press to find our max weight, and then a 21-15-9 round of OH walking lunges (holding a weight plate overhead, arms straight, while lunging...each leg) followed by T2B (toes to bar).  My toes are definitely moving higher up the body, so who knows...I may surprise the nuggets out of myself and find those touching the bar any old day now.  Think I'll aim for KTE (knees to elbows) first.  I started out with the 35# plate, but quickly dropped to 25#.  I could do it, just not sure if I could for a total of 90 steps.  After class I had my physiograph.

This is my third since January, when I did the Get Ripped challenge through CFCB.  While I'm not doing the next round of challenge, I and a few of the other ladies are having our own private challenge.  I would have rather to weigh in before class on Saturday, but sadly Coach is busy with expansion, the PR challenge and trying to juggle a whole bunch of enthusiastic crossfitters/coaches.  Turned out not too bad, with only a .8 gain through the day (from weigh-in at WW).  What I loved most of all was the fat number though.  While my muscle pounds haven't changed, my body percentage has, just based on the final number, moving from 26% to 28%.  Danced out of the office with a great big grin on my face!!  Doesn't take much to make me happy!

Quick trip to the grocery afterwards for some diced chicken and bags of salad, and dinner was served.  Totally resisted the urge to treat myself with something ooey and gooey, or even a "quick fix" supper of dip and some kind of dipper.  Considering Calgary's version of a "spring day" begged for comfort food (read: hot, ooey and gooey), I stuck with the cold salad and was fine.  Had it for lunch today too.

Thursday, April 11th

Friday, April 12th

Getting ready for the second PR challenge at CrossFit tomorrow.  Don't even know what it is, as Coach is going to announce it in the morning, aka Open style.  Think there's at least 25 of us competing tomorrow, and again in June.  Should be fun!  Then 18k on Sunday in the snow, yet again.  I'd love to try a Sunday run in nice weather, just to see what it's like, but guess that may have to wait for Funcouver at the beginning of May.  As a lifelong Calgarian, even I am getting weary of Sprinter.  Come on, Mama Nature...what did we do to you?!?  Oh yeah...all the Global Warming crap.  Right.  Sorry 'bout that.

Yay for fitness,



13.5

This is it...the last week of the 5-week CrossFit Open.  When I saw 13.5, I thought maybe Coach was psychic, because this was almost identical to what we did on April 1st...our version of Fran (thrusters, with pull-ups, 21-15-9) which he called Narf...9-15-21 thrusters, with chest to bar.

Then the announcement comes out...say what??


4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed. (this is where I laughed and laughed and laughed!!)

I knew I was getting no where near doing chest to bars (unassisted, that is), so I only focused on cleaning, squatting and thrusting 65 pounds.  Mission accomplished!  I did three, before my shoulder acted up, so I dropped the bar, and cheered on others.  I was happy.  I got a score, and that's all that matters.

So, 5 weeks, 5 workouts.  I pushed myself to places I didn't know I could.  I lifted weights I didn't know I had in me, but most of all, I tried.  Wait till Open 2014.  I'm going to own it!!!

Ran yesterday, and in typical Calgary fashion, it was on a beautiful Sprinter morning.  That just means that it was foggy and rained Saturday night, in time for the temps to drop below zero, covering everything with a lovely layer of ice.  Made for some interesting footing, and the stabilizers were called into overdrive, but I managed to complete the 17.42k loop.  It was slower than normal, but I was not pushing my group and risking hurting ourselves further.  It wasn't a bad day and for the most part, we ran on the grass when we could.  And after running on the road for part of the loop and down the gravel trail, most of the paths had warmed up enough just to be wet for our return to Eau Claire.  Felt good to do the long run, and I'm feeling very comfortable about running a few km further on May 5th in Vancouver.  Easy-peasy lemon squeezie!!

After running I returned to the Box for the Open wrap-up BBQ, but sadly missed out on everyone competing.  Then a visit with Mom and home briefly before heading out for supper with H-woman.  Probably the best meatloaf I have ever had.  Ever.  So good...

Crossfit tonight was a challenging one.  I think I've actually met a move that I hate even more than burpees.  That would be the dreaded double-under.  Since I ran last week and on the weekend, I decided to give the jumping thing a try.  Sadly, I cannot time my feet and hands (yet) so I spend the whole time whipping myself with my very snappy jump cord, and if you can't do a DU, then you triple the regular skips.  Oh boy!!!  That meant instead of 50-40-30-20-10, I was jumping 150-120-90-20 (attempts = 60 jumps) and 10 attempts (=30!)  Add to that 150 kettlebell swings (50-40-30-20-10) at 26#, AFTER 20 back squats (75#) and you have a very tired girl on your hands.  Happy with her results, but tired!

Really feeling yesterday's run and tonight's lifting, so I think it's time to hit the hay.  In the meantime, I think I've found my new screen saver.


Yay for fitness!

Goose-egg

It's rather fitting that on the eve of Easter Sunday, that was my score for 13.4 was a big goose-egg.  But I tried.  And tried.  And tried.  Could not clean 95# to save my life.  Hell, I couldn't clean 75# earlier today.  Tried to get the timing of the hips, arms and dropping beneath the bar all right, but was a no go.  That didn't stop me from cheering on the others who competed today, and to be totally inspired by their dedication and strength.  Not one made me feel bad for failing...in fact, no one even used that word.  We all talked about how far I have come, how much I have done and how I'm going to kill it next year.

Went for a long walk with H-woman, after enjoying some salmon and nicose salad that she made.  She is a very good cooker!!  Then dealt with some tenant issues (I am getting far too old for this!), and just now got a text to go for a beer.  So, rather than sitting here, feeling "tired" and "I have to run in the morning", I'm cleaning myself up and I'm going out.  Hmmmm....being 50 is fun!

Yay for fitness!

13.4

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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Just when I was proud (and amazed) that 75# was the heaviest I had lifted, they go and add TWENTY POUNDS!!!  Yes, that's right...tomorrow I will attempt to clean (lift the bar from the ground to my shoulders and rest) and jerk (push the bar up above my head, till my whole body is extended and in line) NINTY-FIVE EFFING POUNDS, repeatedly.  And THEN, for kicks (pun intended), I will jump on the rack and attempt to get my toes to touch it at the same time (as per photo attached).  Bwahahahahahahahahahahahahahahahahahahah...sorry, but my T2B look more like toes to hip.  I'll be thrilled with one rep in this round.  I was going to try last night, but my left shoulder was having none of it.  So home to ice and rest, and I'll keep stretching, icing and moving, and working my way up to 95# over today and tomorrow.  BUT I did finally get my special lifting shoes this week (yeah, yeah, yeah...drank the koolaid...okay, "chugged" is probably a better description!).  We'll be putting them to the test for sure.

And, by the way, how do you catch a cat?  Put a box out.  Anywhere.  Period.  Giorgio says hi.

I did run this week, twice.  That's an improvement.  Ran about 2.5k on Tuesday, while the group did a 5k time trial (aka race pace).  I ran unbroken, and even got my pace up a bit as I ran back in with Garrath, aka Speed Demon Instructor.  Then Wednesday, I wanted to run hills.  Not a lot, but I wanted to see if I remembered how!  Ran the 3k to said training hill unbroken, and then managed to do 3 hills.  Not bad, since those are the first hills for me this clinic.  I then ran the 3k back to Eau Claire unbroken.  Well, I did stop to watch the seagulls (they know they are no where near the ocean, right?!  One would think the ice flow in the middle of the river would have tipped them off) and a gorgeous Golden Eagle taking in the late day sun.  The eagle was perched on a log in the river, and two seagulls decided it would be fun to buzz him (her?).  I was waiting for the moment that the eagle, patiently tucking his head every time, was going to jump up and BAMMO seagulls.  Nature is harsh but cool.  But then I cooled off pretty quick and wanted to get back.  Don't know how this particular story ended.

I am within .5 pounds of the promised land, people.  Okay, so not THE promised land, but weighing in with a number that starts with a ONE again.  It's been a long year, but I have to say since January and between Paleo and CrossFit, I'm down 20ish pounds.  TWENTY!!  And I'm old(er) and menopausal, so it can be done.  Just like lifting 95#.

Yay for fitness!

13.3

Third week of the Open.  Past the halfway point.  I continue to scare and challenge myself, pushing past the "I can't" to the "look at me now!".  I am fearless.  Okay, so may "fearless" isn't correct, but I'm trying.  That's all I can ask of myself, after only 6 months of CrossFit training.

13.3

Workout 13.3

12 minute AMRAP of:

150 Wall balls (20# / 14#)

90 Double-unders

30 Muscle-ups

Wall Balls...what can I say about wall balls, other than...ack.  And I have never attempted to throw 14#, trying 10# a few times, but basically settling comfortably with 8#.  It's "only" 6 lbs heavier, but my word, those are some heavy 6 pounds!  At least we (women) can aim for the 9' mark, not the 10' like the boys.  NINE FEET!!!!  Movement standards also insist that your hip crease drop BELOW your knees in the squat, and the ball has to connect at 9' or higher on the wall.  I am not known for my squats...just saying.  I had no worries about attempting the dreaded DUs, as I was going to be thrilled with just getting through all 150 WBs before the 12 minutes slipped away.  So muscle-ups were also no where on my radar.  Yet.  Wait till next year, folks!!

I struggled, and it was either a no-rep because my hips weren't low enough (Coach came around several times to remind me to get my butt down) or the ball would land just shy of 9'.  We have the argument going around as to whether WBs are easier for tall people or shorties, but I think it's a draw.  A. cranked out 150 of them (she is strong like ox!) but was exhausted from having to jump each time to launch the ball, while I had trouble folding up 3' of legs to meet the standards.  And because I'm not as strong (yet), I was also jumping to get the ball up there.  So, while I probably did 150 attempts, my final score was 54.  I'll take it!!!

Not running in tomorrow's Half or 8k (had dropped down, and now decided I'd rather not run at all) and I officially dropped to the Half in Vancouver, while they still had spots.  Cost me another $14, but there's no way I can push out a marathon after no training these past couple of months.  I'll focus on a PR in Chicago in October.  Still doing the 50k ultra at the end of May, but since I have 10 hours, and it's basically a trail race, I'll be hiking the whole thing.  No worries there.  Besides, I'm still working on getting my legs stronger with CrossFit, and therefore preventing future injuries.  Is it weird that I am totally looking forward to tonight's workout ladder??  10-9-8-7-6-5-4-3-2-1 of hang power snatches/burpees, following by 2 minutes of goblin squats??? Or weirder still that I hope to RX (do the prescribed weight) for all?  Who am I?!?!

Yay for fitness!

 

Success

I admit I was frustrated when I left the Box Thursday night.  I'll also admit some tears were shed.  I continued that rant/hissy-fit right through to my appointment with Therapist Dave, who is also a Crossfit Coach along with his wife.  She was immediately brought into the room, and after my rather painful Graston session (oh, how I've missed that...NOT), Coach Swags was determined that I was not leaving until I had successfully pressed 75# above my head.

She started me with lower weights, and after watching me press a few, decided I was going to do best with a split jerk.  Slowly and surely, with patience and gentle guidance, I managed to push out FIVE lifts!  Now to remember everything on Sunday.

I had a super fun weekend.  Crossfit Friday and Saturday morning were both challenging and fun.  In fact, still feeling Saturday's thrusters in the tuckus.  Then the Box went out to a local beer hall Saturday night...yes, Crossfitters drink beer...and had a blast.  So much to see everyone outside the gym.  The guys represented during the beer stein holding contest (Props to Tim, who won with over 7 minutes!), and the night was filled with laughs and good conversations.  Learned tons about the people that I just work out with.  Such an amazing group.  Of course, that did make this morning a little harder to face, but I had a WOD to kill.

I was also supposed to run the St. Patrick's Day 10k this morning.  I picked up my bib on Thursday and dropped to the 5k at the time, due to my knee.  On further talks/reflection, I decided even running/walking 5k before the Open would be foolish, so I gave my bib to a friend.  Probably for the better, since we woke to snow, wind and cold temps.  It would not have been pretty if I fell along the way.

Got to the box, and watched the "pros" slam out their 13.2, with some amazing results.  Struggled with the damn weight again, to which so many people came over to help me with stance, where the weight rested, how to "get out of my head" and so on.  Two of the guys even "tricked" me into pressing 75#, by pretending to lower/increase the weights.  Finally it was my turn to compete.  I just had to do 5...that's all I wanted...just get through the first 5, so I could move on to the deadlifts and box jumps (step-ups).  So...THAT'S WHAT I DID!!!!  In fact, with some struggles, I managed to get through two full rounds, for a score of 60.  Not the 420 that the leading woman slammed out (Holy Eff!!) but I earned every single one of those 60 reps.  So proud of myself, and not backing down.

Ended up down at the Mill, meeting up with the various running groups, for St. Patrick's Day.  Got all swagged out by the staff, and came home with a t-shirt, a fedora, glasses (although I think I may have left my there), key-chain and suspenders.  And truly enjoyed the pint of the black elixir that is Guinness.  I earned it today!

Yay for fitness!