My Pursuit of Happiness and Skinny Jeans

My journey to a smaller jean size

Too Tired

I’m too tired for a real post so this will be short and sweet.  Tonight’s WOD wore me out.


We went to the 7:30 class. The snatches were a good challenge and I rocked the double unders. I went unbroken in all but one round!  Double unders just might be my favourite CrossFit move!  Definitely way more fun than wall balls or thrusters!

After class I came home, showered up, and sat on the couch all night. I’m pooped!  Now I’m writing this quick post and then I’m off to bed. I had a good sleep last night and hoping to have another good one tonight. 😴

Sweet dreams!  

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14.1

the open is upon us

After a long and nervous wait, the Open is finally here!

There are just over 100 people at my CrossFit who are competing in the Open. We have been split into 4 teams within the gym, each with a different Super Coach who has been checking in with us since the new year, and will continue to check in with us regularly to see how we are doing on our 2014 CrossFit goals. We’ve got team shirts that we wear for each Open workout (and at other team events that will be held throughout the year). I’m on Team Malloy/Super Woman, with Katrina as my super Coach (top right in the pic below). Once all the Open scores for our Box have been posted, they will figure out which team wins “The Belt” for Open 14.1

supercoaches

My prediction of some Prancercise being included in 14.1 did not come true.  That’s probably for the best!  This is what 14.1 actually was:

open workout 14.1

As far as WODs go, it could have be worse!  These are movements and weights that I can do RX, so I was very happy about that!  The double unders don’t bother me, but I was really hoping I was going to have a good double under day.  Some days I can string 45 or so in a row together, other days only 3 or 4.  I really just depends.  I only needed to get 30 each round, so I wasn’t too worried about that part of the WOD.

The snatch was going to be the tougher part. I can do a 55lb snatch no problem, but 15 in a row was going to get tough.  I was planning on starting with the snatch and then going to clean & jerks when I started to got tired.

My Box had a big “Open Throwdown” session from 6:30-8:30 Friday night.  There were a ton of people there, and we got put into heats based on when we arrived.  I got there early since I couldn’t stand sitting at home waiting any longer…my nerves were getting to me!  I ended up being in the first heat for my team, and the 2nd heat overall.  Since I was so early in the heats, I got right to my warm up to make sure I was ready to kick 14.1’s ass!  So, after some rowing, Frankensteins, inch worms, walking lunges, dislocators, around the worlds, snatch work with PVC and then some with an empty bar…I was warm and ready to go.

I was glad that I was going early in the heats, because I was a bundle of nerves waiting, but the energy in the Box was incredible as people did the WOD while others watched and cheered on. It really was something to be part of that environment.  I didn’t think I would like it…but I loved it!  Especially once I was finished!  My friend Jason got a few pics of me during the WOD.  Two of them I like…the third one isn’t pretty, but it was near the end of the WOD and that 55lbs was getting heavy!
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I was so nervous about the Open.  In the end, it was just another WOD.  Once I picked up my rope and got the 3-2-1, I just started jumping and forgot about everything else.  It was awesome.  My double unders weren’t the best on Friday night, but they were okay.  I was amazed at how heavy that 55lbs felt on the snatch.  I kept trying to remind myself to use good form, which did make the lifts easier.  At the end I was just doing everything I could to get it overhead.  Not all the reps were pretty, but they all counted!  In the end…this is how it looked:

photo (8)

My goal was to get over 200, so I think 226 is awesome.

For me, the best part of the Open Throwdown on Friday night was watching the coaches do the WOD.  Once all the CrossFit members had done the workout, the coaches got ready to go.  The girls went first and it was absolutely amazing to watch.  They are just so good!  They all flew through the double unders, no problem.  And they threw that bar over their heads like it was nothing.  Of course, as they got further into the WOD, there were a few trips on the rope and the bar got heavier…just like it did for the rest of us…but they were able to push through it.  After the girls, it was time for the guys.  Their form was amazing and they were so FAST!  You could hardly see the rope when they were doing their double unders.  It was inspiring to watch.  One day, if I can be half as good as them, I will be a very happy CrossFitter!

Now, it is back to regular WODs  for me on Monday and Wednesday, waiting for the announcement of 14.2 on Thursday night, and then doing 14.2 on Friday.  I hope to be able to go to the Throwdown again, but that will all depend on how organized I am for my March Break ski trip to Vermont.  I leave Saturday morning, and may not have 3 hours to spend at the Box Friday night doing and watching the WOD.  I hope I can, since it really was fun.

Did you do 14.1?
How did it go?

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Blogging is Hard. Instagram is Easy!

Despite wanting to blog more regularly, it just hasn’t been happening.  I have however, been posting to Instagram like nobody’s business! 

I love Instagram.  Point, shoot, comment and done.  It’s so quick and easy.

Most of my Instagram pics are of food..good food!  My pics are not the greatest, since I’m taking them with my iPhone in crappy lighting most of the time, but trust me, the stuff tastes fantastic.

Here are a few of my latest eats:

Bacon Wrapped Sweet Potato and Shrimp Jalapeno Poppers
bacon shrimp poppers

These bad boys were a hit on Super Bowl Sunday as a pre-game snack.  They took a little time to prepare, but were TOTALLY worth it. 
photo

This recipe comes from PaleoNick and he has a great video to show you what you need and how to prepare them.  Summary here:  halve jalapenos and remove seeds, bake and slice sweet potatoes (I nuked mine), fill each jalapeno with sweet potato, top with shrimp, wrap with bacon, and bake. I served with some sriracha and some tangy Thai dip.  Totally delicious.  I even had enough left for a kick-ass, non-traditional breakfast Monday at work.  I am definitely making these again soon…so good!
popper breakfast

For dinner the other night I made a recipe from the LooneySpoons ladies, Janet and Greta Podleski
coconut curry chicken thighs

This was from their Sept 2012 newsletter – Indian Coconut Curry Chicken Thighs.  This was a quick and easy weeknight meal, that made me very happy since it made enough for dinner for all 4 of us, plus 2 leftover meals for lunches this week…and you know how happy leftovers make me Smile

While my Instagram feed is mostly food, there is the occasional WOD post and my kids and cats will show up once in a while on there.  Check out this one of Crosby…his legs look ridiculously long from that angle. 
what long legs you have

One thing that I have done on the blog is add another page…this one of Recipes You Have To Try.  Check it out!  Both of the recipes from above are on there, plus a few other favourites.  Like my Books Read in 2014 page, I will update the Recipe page whenever I find something that is so good it has to be shared. 

I’m always on the lookout for good recipes for meals, snacks, smoothies, whatever…so if you got a good one, let me know about it. 

Okay…I’m heading out to CrossFit for my 8:30 class.  This is what I’ve got to look forward to:
wod feb 5

I’m excited about the double under test…I’ve gotten 95 and 86 so far in these tests…really hoping I can break 100!  I’m less excited about the burpees! 

Have a good night!

Are you on Instagram?  Follow me @collerhead

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A Good Night

Hey peeps! Here is a very quick update on my night.

Dinner was awesome! Clean Eating African Peanut Stew

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So tasty and I’ve got at least 5 or 6 leftover meals in the fridge.

CrossFit was awesome! Tonight was the night I finally got 100lbs over my head. Clean & Jerk PR!!

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I took 4 minutes off my Annie time.

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And, If that all weren’t enough, I got 38 double unders in a row during warm up. My goal of 50 unbroken doesn’t seem that far out of reach now.

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How was your night? Anything good happen in your world?

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The Friday Five

Hello kids, and welcome to the weekend!  Wohoo!!!!

Let’s get right to this week’s Friday Five!
friday-five2

1. it’s time once again for Elf for Health.  Last year I joined the Elf for Health challenge run by Lindsay of The Lean Green Bean and Elle of Nutritionella.  Elf for Health is a 4 week challenge that pairs “elves” together and has daily challenges that focus on healthy living and kindness.  I really enjoyed the challenge last year and have signed up again.  The challenge starts Monday and I should receive my first elf pairing over the weekend some time.  I can’t wait to meet my elf and start doing the daily challenges.  There is still time to join, so if you are interested, just go to Lindsay or Elle’s blogs and sign up.  Here’s a peek at the challenges that I will be doing for the next 4 weeks.
elf for health 2013

2.  I’m doing my own mini-whole life challenge.  It’s been about 3 weeks since the Whole Life Challenge ended, and I’m noticing that since I stopped following the food rules, I’ve had days when my stomach is upset and I just don’t feel that great.  So, I am going to challenge myself to follow the WLC rules for the next 4 weeks, starting on Monday.  Hopefully starting tomorrow, but officially starting on Monday.  Here’s a summary of what is in and what’s out.
wlc-cheet-sheet

I’m going to follow the intermediate level again, but I will also allow a few things that weren’t WLC compliant to be okay for my 4 week mini-challenge.  I am giving the okay to honey, maple syrup and alcohol.  I want the honey and maple syrup since so many of the great paleo recipes I found during the challenge use honey and maple syrup as sweeteners.  I will still try to skip sugar, unless it’s in a savoury sauce…same as was allowed for the WLC.  I’m going to allow alcohol for special occasions and parties.  We are coming into the holiday season and we’ve got a few parties to attend and I want to be able to enjoy a cocktail or two if I so choose. 

Hubs has built me an excel program for me to track my scores, and I will keep a reflection every day as well…just like I did during the real challenge. I will give myself bonus points for reflecting for 5 days in a row…just like the real challenge did.  I’m hoping that by having some accountability again, even if it is just to myself, that i will stay on track and keep to the clean, healthy way of eating.  I am going to figure out a little reward to give myself if I manage to stick to the challenge and finish with a certain number of points.  I’m wondering about a pair of Lulu workout capris!  Wish me luck!

3.  I got a B12 shot yesterday.  The naturopathic Doctor that is affiliated with my CrossFit gym was offering B12 shots.  Here is the info that my CrossFit shared about B12:
B12

I decided to try the shot mainly because I am always feeling tired.  Anything that could help give me some more energy is worth a try.  The Doctor will be back in 2 weeks to give another shot.  She recommends for people getting the shots the first time that they get a “top up” 2 weeks later.  I may book an appointment with her at her office to see what else she would recommend. I’m putting my body through a lot of stress at CrossFit.  I need to make sure I’m feeding it properly and that it has the nutrients it needs to perform it’s best.

4.  I had a few PR’s tonight!  Today’s WOD was a good one. 

nov 22 wodI can’t do an unassisted dead hang pull up yet, so I had to use a band.  I used a purple band and did rounds of 7-5-4-3-4.  It may not seem like many, but I had never done that many dead hangs before, so I’m slowly getting stronger. 

For the MetCon I wasn’t able to do 135# squat clean.  Not even close!  Coach Ryan said we should use 65-75% of our 1 rep max.  I’ve done a 90lb squat clean for 2 reps before.  I often struggle with squat things, so I decided not to go too heavy, and used 65# for the WOD.  It wasn’t easy, but it wasn’t impossible, so I figured it was the right weight to use.  Ryan was also encouraging us to use our hips to “upper cut” the bar up.  This was similar to what Coach Justin was getting us to do in Wednesday’s clean work.  I like it.  When you do it right, the bar almost seems weightless and it just flies up.  It feels great! 

The other part of the WOD was Box Jumps.  High box jumps!  Before today, the highest box jump I had done was 24 inches. I was a bit nervous about doing a 30inch box jump.  That’s high!  We got some new soft boxes at the gym that help ease your fear of wrecking your shins…softplyobox…so I figured I would give it a try.  It took a few tries to get my head around jumping this high, but in practice I was able to do it!  So, i figured what the hell, let’s go Rx for the WOD and do 30 30inch box jumps! 

We were able to break up the WOD however we wanted, so I broke it up like this:  10 box jumps, 5 squat cleans, 10 box jumps, 5 squat cleans, 10 box jumps, and 5 squat cleans.  I was fairly slow at the box jumps as I had to psych myself up to jump each time.  I had a few no-reps in there.  Usually the fist jump of each set.  The squat cleans were okay.  I need to work on keeping my knees out on my way back up.  They tend to cave in a bit.  My form did get better as I went on.  Even though there was a 10 minute time cap, I took slightly longer than that, finishing in 10:29.  Last again!

After the WOD, one of the other girls had added another layer to the box to get it to 34inches.  She wanted to try it, but was nervous.  One of the other guys and I convinced her to give it a go.  She baulked the first time, but the second time, she nailed it!  I also gave it a try, and got up there the first time!  We both tried it once more and succeeded again.  So, from never jumping higher than 24inches, I did 30 reps at 30 inches and then did 2 at 34 inches.  Not bad!

Before all of this even started, we started out with some double unders to do some warm-ups.  I don’t know what happened, but tonight I got 27 in a row, and then 25 in a row.  New records for double unders for me.  Before this, the most I’d gotten in a row was 17 I think. I finally got my goal of 20 in a row.  Next goal:  50 in a row!  I will get to give that a shot on Monday, when we do Annie:
nov 25 wod
5.  I took a trip back to my childhood tonight.  I’m not sure where hubs got it, but when I got home from CrossFit, there was a box of Mackintosh’s Toffee on the kitchen counter. 
photo (39)
I hadn’t seen this stuff for ages.  We used to eat it as kids when we were at the arena for public skating.  We would buy it, put it in our pockets and go for a skate.  After a few laps so the toffee would have a chance to get cold, we would take it out of our pockets and smash it against the boards to break it into pieces.  Then we would suck on pieces of toffee while we skated.  It was so smooth and creamy.  It was awesome.  it has probably been at least 30 years since I’ve had this toffee.  Tonight I smashed it on the kitchen table and ate the whole pack while I was writing this post.  It wasn’t quite as good as I remember it being, but it sure was a nice treat.  It is also likely the last sugar thing I will have for the next 4 weeks…unless I treat myself to one last chai latte at the rink while I watch my kids play hockey this weekend! 

How was your Friday?  Get any PR’s as the box?
Don’t forget to check out Elf for Health!

Happy weekend!

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I Need To Start Planning!

We are coming up to the last long weekend of the summer. 

snoopy-charlie-brown-end-of-summer

While I’m sad that summer is coming to an end, I’m also a bit glad as now I can hopefully get back into a good meal planning, food prep, and workout routine.

Over the summer I have definitely kept up with my workouts.  Most weeks I had 3 CrossFit classes, 2 ball hockey games, and nine holes of golf.  What fell by the wayside was any sort of meal planning or healthy eating. 

Summer has come to an end and I feel like a big old blob of fat.  I think I’m only up maybe 4 pounds, but I hate it. 

eat crap feel fat

September brings a clean slate and a chance to get back to healthier choices.  I will get some added help with this starting Sept 7 when the Whole Life Challenge starts.  I won’t lie…I’m a little stressed about this.  There is a big list of things that I can’t eat.  I’ve decided to do the Intermediate level.  Here’s what that means:

WLC intermediate

So, if I’m going to stick to this plan for 8 weeks (and I really want to!), then I need to get my act together and start planning.  Tomorrow we are heading to the cottage for one last summer long weekend, and I’m taking my iPad, which is loaded with Clean Eating magazines and lots of cookbooks.  I will be spending some time browsing through recipes and planning out some menus. Hopefully I will find lots of quick, easy, delicious recipes that meet all the above requirements.  Fingers crossed!

Tonight I am back to the box for my second WOD this week.  It looks like a good one:
WOD aug 29

I haven’t been practicing my double unders, but hopefully tonight I will be able to get through them without too much trouble…or bodily damage!  Last time we did them, I got pretty beat up!
DU slashes
If I’m lucky I will string together 20 in a row somewhere in that 100 and be able to cross that summer CrossFit goal off my list too.  You may remember that I was able to cross “do an unassisted pull up” off my CrossFit summer goal list up before I went on vacation a couple of weeks ago.  If you missed it, be sure to check it out here…I’m still pretty excited about getting them!

Do you have any great recipes that will meet all those WLC Yes/No requirements?  If you do, please share them with me.  With 8 weeks of this ahead of me, I’ll have lots of opportunity to try them out!

Cheers!

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The Friday Five

Hello Weekend!!!  I love you!
friday-five2

Let’s get right to it.

1.  I got beat up at the Box again this week. Wednesday’s workout kicked my ass…actually my ass was probably the only things it didn’t kick!
july 17 wod

Since I still can’t do an unassisted dead hang pull-up (not many people in my class actually could!), the strength part of the WOD was scaled a bit.  Instead of doing weighted dead hangs, we did 5 rounds of max effort negative pull-ups (Justin, the coach, had a different word for them), but basically you jump up to the top of the pull up and slowly lower yourself back down to the box.  This is just what my pull-up program (that I have yet to start) starts with.  These were killer!  I think I did 3 the first set, and then after that I could only do one at a time.  I was shaking like a leaf when I was lowering myself down.  I hope that means the muscles were working!

After the strength, it was onto the Met Con portion.  I have finally figured out how to do a proper GHD sit up.  People were telling me to snap my legs, and it just wasn’t working for me.  I would do them but my back would hurt.  Then someone else said “squeeze your ass”….WOW…what a difference that makes!  You pop right up and the leg snap is almost automatic.  And no back pain!!! I actually kind of like GHD sit ups now!

Once the GHD’s were done it was onto the killer part of the WOD….double unders and dead hang pull-ups.  This was a fun WOD and I really liked it.  I hadn’t done double unders in a while, but I’m getting better at them.  I was one of the few people in the class who did this part of the WOD Rx.  I still can’t do 20 in a row yet, but I’m fairly consistent at 7 or 8, and every once in a while I bust out a stretch of 16 or 17.  For the Met Con we were able to use bands to help with the dead hangs, but they were still killer.  I used a purple and black band, and had to add a thin beige one for the last set…ugh.  Anyways, about 16 minutes later, the torture was over…but it left it’s mark! My arms got a bit slashed up and my knuckle has a pretty good bruise on it!
DU slashes

These all still look pretty bad today…and my lats are killing me from the pull ups…but that just let’s me know it’s all working!

2. It has been HOT HOT HOT here lately.  And I guess it’s not just here.  A lot of Canada and the US are experiencing a pretty good heat wave.  I don’t mind the heat…we deal with a long, cold winter up here, so when summer and the warm weather comes, I love it.  At times it can get a bit much, and it doesn’t make for great sleeping weather, but it usually doesn’t last too long and we just deal.  Well, it seems the heat got to be a bit much for this woman somewhere in the US.  She has posted a fantastic heat rant to YouTube.  I saw it on a friend’s Facebook page and had to steal it for my blog.  WARNING….there is some pretty foul language, but she sure is funny!

Heat Rant!

As I was typing this post a HUGE storm just went through.  Hopefully it is taking a bit of the heat with it!

3.  I had another good round of golf this week!  I wasn’t too sure what this week would be like after shooting my record 46 (for 9 holes) last week.  This week I was playing another match play game from our ladder.  This week’s match was against a golfer who I am much better matched with, so she only had to give me one stroke.  Turns out I didn’t need it…on the hole I got the stroke I beat her anyway.  I won the match and I shot a 50….and that includes an 8 and a 9.  I’m not sure what’s happening to me, but my game, although still quite awful, is getting better!  My handicap has improved by almost  2 points, and I am now in the third flight instead of the 4th.  All that being said, my handicap is still a whopping 31.6, but that’s a lot better than the 33.3 I started the year at!  Hopefully I can keep this streak going.

most important golf shot
4.  Next week I will have lots of opportunity to work on that “next shot”.  Next weekend I will be going to Avalon Lakes Golf Club in Warren, Ohio with my scramble team to play in the next level of my EWGA league championships.  I’m heading down bright and early Thursday morning and will play a round of golf Thursday afternoon with my car pool buddy, Karen.  Then on Friday, my scramble team has a practice round booked so we can all play the course together and think about strategy for Saturday’s competition.  That will be a lot of golf for me – 3 rounds in 3 days – not sure I’ve ever done that before.  Hopefully all my CrossFit will give me some good strength and endurance to play 3 good rounds of golf!  Fingers crossed!  Hopefully I will have another photo of us accepting our trophies next weekend.  (this was from our chapter championships in June).
photo (23)

We went shopping last night for our team outfit, and we are going to look good!  Will definitely post a pic of that next weekend.

5.  I am counting down the hours until I get to enjoy a beer at the cottage!  Just need hubs to get home from work, one kid to get home from his buddies cottage, and everyone to get organized once we are all in the same place!  The weather is supposed to become much more bearable with nice temps of 25 degrees Celsius, which will be just lovely.  We don’t have much planned aside from a birthday dinner for hubs and some time chilling on the dock.  I can’t wait for this view to make me forget about all the craziness of the past week!
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Now I need to go pack for the cottage.

Happy Weekend, everyone!
Got any big plans?
Whatever you do, stay cool!

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They Are Trying To Kill Me!

Today is the first day for my CrossFit Box in it’s new home.
CFNC logo

CrossFit Newmarket Central moved from a small-ish 2000 square foot space to a brand new, wonderfully large, 9000 square foot space this past weekend.

Over the weekend I followed along on their Facebook page as the posted pics of the progress being made on the new space.  It looks amazing and I can’t wait to see it live and in person tonight for my WOD.

Well, I was super excited to go to class tonight to check out the new, and definitely improved space….until I saw what the WOD is going to be:

filthy_fifty
I’m pretty sure they are trying to kill me on the first day in the new digs!  I’ve never done the Filthy Fifty before, but I’ve heard it’s killer:

filthy fifty

There are just so many moves and so many reps!  Here’s how I’m going to attack it:

  1. Box jumps – should be okay.  I’ve done 20 inch jumps before (I’m pretty sure I’ve done 24 inch jumps before), so I will just try to count them off in sets of 10 and move on!
  2. Jumping pull-ups – I am thanking God these are not regular pull-ups!  Jumping pull-ups give me a fighting chance.  They are still hard for me, but at least I can do them.  50 won’t be fun, but again, hopefully I can crank them out in sets of 10.
  3. Kettlebell swings – 1 pood = 16 kilograms = 35.3 pounds.  I think this is the yellow kettlebell, which I “graduated” to last time we had a WOD that had kettlebells in them.  I’m pretty sure I can get through this one without too much trouble.  I like kettlebell swings, so hopefully this is an easier one to cross off the list!
  4. Walking lunges – 50 is nothing compared to the 200m walking lunges carrying 10lb dumb bells I did in a WOD a few Friday’s ago, so this shouldn’t be too bad…at least its just the lunge, no weights!
  5. Knees to Elbows – UGH…I can’t do these yet, so will be doing either the “knees to boobs” version or the “knees to anywhere” version, depending how much energy I have left after the 200 reps I’ve already done to get to this point of the WOD.  I just hope I don’t rip my hands again.  Last time we did K2E, I ripped my left palm just a tiny bit and it only just finally healed.
  6. 45lb Push Press – I’ve only done these once before and managed to get up to 70lbs, for 1 rep…hopefully in can do 50 with the 45lb bar, or may scale to 35lbs…will see what my coach says.
  7. Back extensions – I haven’t done these before.  No idea how hard or easy 50 of them might be.  Guess I will find out tonight!
  8. Wall balls – I have done wall balls before…lots of them, but never with a 14lb ball.  I think the max I’ve done is 12lbs maybe?  Will have to look back in my WODBook and see.  50 with a 14lb ball towards the end of this workout might just be too much!  Whatever weight I do go with, I will break it down into sets of 10 and try not to set the ball down between sets since that just means I will need to pick it up again.  Instead, I will rest it between my chest and the wall when I take my breaks.  A little trick I learned when watching Kristan Clever do the Open 13.3 on announcement night.
  9. Burpees – I can do burpees, sure, but 50 of them at the end of this is going to be pure hell.  I will try to do sets of 10 and just survive.
  10. Double Unders – I haven’t practiced my double unders in quite a while.  Damn…really wish I had kept that up now!  I think I got to 16 in a row, maybe once.  I will try to do 10 in a row and go from there.

I will post my time when I get home from class.  Wish me luck!
life-is-better-filthy

Have you done the Filthy Fifty?
What was your time?
What move do you find the hardest?

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The Friday Five

It’s Friday…it’s Friday…it’s Friday!!!!  Can you tell I’m excited it’s the weekend.
weekend

Let’s get right to it…here is this week’s Friday Five!
friday-five21

1.  It’s been another busy week.  I have had 5 days of exercise and I am looking forward to a few days off this weekend.  Here’s how my week of workouts looked:

Monday:  CrossFit: WOD was Nancy.  It was hard, but awesome…as always!
Tuesday:  Golf league opening night.  Didn’t play all that well, but had some great shots once in a while and had fun with my friends, and that’s what it’s all about!
Wednesday:  Ball hockey.  This was a fun workout, and we won 3-0.  I got 2 assists and a goal, which made it even more fun!
Thursday:  CrossFit:  Strength work was 20 minutes to find 2 rep max snatch.  I think I got up to 60lbs.  Still not lifting quite a much as I probably can, but a new max for me and I was still able to have good form.  I was able to use my new wrist wraps and was glad I spent the $30 on them…my wrists were very happy!  The WOD was 10 min AMRAP:  10 one arm DB thrusters Right arm, 10 one are DB snatch with alternating arms, 10 DB thrusters left arm.  I got through 4 full rounds, plus 10 right side thrusters.  I used a 20lb DB and was proud of myself for doing full squats, all the way down, for each and every one of my DB thrusters.
Friday:  CrossFit:  Strength was 20 mins to find 5 rep max bench press.  I was able to do 75lbs tonight.  Not my best (I got to 85lbs before, but only for 3 reps), but I was still pretty happy with it.  Then we had a 1 set at 70% 1rep max, to failure.  I used 65lbs for this and was able to crank out 17reps.  The last couple were a very big challenge, but I guess that’s how it should be.  The WOD was killer. 12 minute AMRAP Ascending ladder 1,1,2,2,3,3 etc of pushups and med ball cleans.  I’d never done a med ball clean.  They were kind of fun, and once again, I was proud of myself for doing full squats for each and every clean.  As if this wasn’t going to be tough enough, every minute on the minute we had to do 5 burpees.  In the 12 minutes, I got through 8 full rounds, plus 7 pushups for 79 total reps….plus 60 burpees.  GOD…all these WODs lately have been killer.  I was a sweaty mess at the end of the 12 minutes.  But you know what they say….
what doens't kill you

I’m not dead yet, so hopefully I’m getting stronger!!

2.  I have no workouts planned for this weekend!  I crammed my 3 CrossFit classes into the weekdays so I don’t have to go to the box this weekend.  I did this mainly because my Box is moving to a new home this weekend.  The current Box is about 2000 square feet (which includes the lobby and office area).  There is one washroom and no shower or change room.  The new space, which is just behind the current space, is 9000 glorious square feet.  The new space has 2 gyms in it, plus change rooms and showers.  I haven’t seen it yet, but from what we’ve been told and by the pics that they are posting as they have been working on the new Box, it is going to be awesome!  I will get to see it first hand Monday night at 8:30 for my usual Monday night class.  While I don’t have an official class to go to, I may take this opportunity to get some double under practice in and maybe work on my kips.  I’ve kind of been slacking on these, so should make an effort to get down to the basement to practice.
practice
3.  I get to sleep in this weekend!  With no CrossFit class tomorrow morning I get to sleep in!  This makes me so happy.  I have not been having the greatest sleeps this week.  We’ve got the windows open since the weather has been so nice.  The fresh air is wonderful, but the birds are killing me.  They start at about 4am and despite trying to ignore them and just roll over and go back to sleep, it is not happening for me.  It has cooled off a bit, and it’s raining here today, so I’ve closed the windows and got the blinds closed tight, so hopefully a nice quiet, dark room will lead to a wonderfully peaceful, long night’s sleep.  Fingers crossed.
sleeping-in1 (1)

4.  This week’s funny.  I don’t have a funny dance video this week, but I do have something that made me laugh, and hopefully you get a smile or chuckle out of it too.  This is from earlier this week at a Fresno Grizzlies ball game.  This is kiss cam gone bad.  Enjoy!

Just kiss her!

 
5.  As I write this, we are 9 minutes into the 3rd period of the Toronto – Boston game…..and my Leafs are winning 2-0.  I’m going to sign off and enjoy the last 10 minutes of the game, devoting 100% of my attention to the Boys in Blue.  Come on boys, you can do it!
04 GoLeafsGo

Here’s to a great weekend.
Got any big plans?

Damn…Boston just scored to get it to 2-1 Toronto….oh boy! 

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My Kid Can Kip!

Today was a pretty good day.

I started my morning off with a kick ass CrossFit class. Today we did Power Snatches as our strength training move. I had only done snatches once before. Today I added a bit of weight, but still only lifted 45 lbs. I was really focussing on my technique for the snatch since there is a lot going on in this lift.

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I can’t lift very much for the snatch yet, but I really like the move. There’s just something about getting that bar from the ground to overhead in one smooth move that I like. Hopefully I will get stronger and be able to lift more.

After the strength work, we moved onto today’s WOD. Today’s WOD had 2 moves…the snatch and knees to elbows. It was a ladder progression of 1snatch,1 KTE,2,2,3,3,4,4…etc, for a 10 minute AMRAP. I dropped back to 35 lbs for the WOD, since the 45 was a bit of a challenge, and there would be more reps as we got further into the WOD. I managed to do 8 full rounds, plus 9 snatches and 2 KTE (which were more like KTB – knees to boobs – since I can’t do a full KTE yet!). This WOD left me an exhausted, sweaty mess….I loved it! It also left me with my second CrossFit mark of the week…

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That’s my first CrossFit rip! Really it’s not bad compared to what I’ve seen people do to their hands, but still, it’s my first, and I’m proud of it!

After CrossFit I went shopping. Not for shoes or clothes, but for CrossFit equipment so I could practice a few of my weaker moves at home. During a web search, I found a store down in Markham that had what I needed, so Hubs and I headed down to The Treadmill Factory. It was a very successful trip…here’s what I got:

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That’s a sweet cable skipping rope and a full fledged CrossFit pull-up bar! So exciting!!!

Once we got home, it was time to try out all my new toys. The rope is great. I think I’ve got I cut down to the right length. I’ve left a bit just in case. I will check with the coaches next time I’m at CrossFit. I did a few trial skips and got up to 12 in a row…and some pretty decent slashes on my forearms!

After adjusting and trying the rope, I moved onto assembling the pull-up bar. This thing is pretty heavy duty. We finally managed to find a spot for it in the basement, and then McGuyver’d a way to connect it to the wall. A few 2×4’s and we were good to go!

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I tried it a few times, doing a couple of KTB’s and practiced kipping, but didn’t get much further than that. My son Jack enjoyed playing on it. I explained how to kip and he was a natural. After a couple of practice swings, here’s what the little guy did:

Jacko kips it! Totally awesome!

Seriously, isn’t that kip (and kid) amazing!  And he went right into the pull-up!  Man, I would kill to be able to do that!  But that’s exactly why I bought the bar…so I can practice and hopefully by the end of the summer be able to do it.  My sister, Erin, found a “learn to pull up” program and I think I will give it a try.  I didn’t start today, since my shoulders are killing me from today’s WOD!

Tomorrow is a rest day – yay!  I need to plan my meals for the week, and get groceries.  If I have time, I will try to do some more double-under practicing.   I need to remember to wear long sleeves, so I don’t slash my forearms all up again!

Now, I’m going to sign off, watch some SNL, and maybe a few more episodes of Arrested Development on Netflix.  That show is hilarious.  I have no idea why we didn’t watch it more when it was on TV the first time.  Oh well…now we can fly through a bunch of episodes back to back with no commercials.  So far, we are liking Netflix!

Hope Saturday was good to you!

Can your kids kick your ass in some of these killer CrossFit moves?

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