Halfway back to my routine..

I think I’ve got the fitness part set. It’s the clean eating that I’m still struggling with.  But I am starting another round of the 21 day fix extreme (beachbody) so I know that will help me with my meal planning.
Last week I was in London Ontario for work and although I did eat more food than usual, I also made it to the hotel gym everyday.  And I actually got back on the treadmill. It’s been so long since I’ve run (indoors or outside) so it was definitely tough at first, but after the first couple runs, I felt comfortable running 2-3 miles.  Felt great! And this week I’ve already been to crossfit 3 times, today will be the 4th class.  So far so good.

I do hope to post my progress.  I really have no excuse not to. 

Yesterday’s WOD :

4 sets –  3 position clean
EMOTM x4: 10 goblet squats
Scap pull ups: 15 reps x 2

20 minutes @75%:
400m row
2 Turkish get ups / side
Farmer walk x2

I wasn’t sure how the cleans were going to go.  It’s been awhile since I’ve done them.  I warmed up @ 65# and managed to work my way up to  90#. The high hang definitely was tough and coach kyle said if I found myself dipping too low,  it was an indication the weight was too heavy.  So 90# was it. Felt great from the hang and floor positions.

The rest of the WOD was uneventful.  35# kettlebell for the squats,  12# for the TGU and 30# for the farmer walks.  The 400m rows felt good and I was able to stay fairly consistent at a 2:20 pace.

Looking forward to today’s WOD and then enjoying a Halloween treat (or two ūüėú)

Deadlift PR … and I really need to believe in myself more..

Last night’s¬†WOD included working on our 1RM deadlift. ¬†My last recorded deadlift (most recent) was a 3RM @ 200lbs. ¬†So my goal for my 1RM was 215lbs. ¬†I shared my goal with the girls at the gym and they insisted that 215lbs was too light and that I should aim heavier. ¬†I wasn’t sure and remained pessimistic.

Once I reached 205lbs, I realized there was still room to add weight. ¬†I just wasn’t sure how much room. ¬†I increased to 215lbs and 225lbs. ¬†Others insisted that the lift still looked easy so I went up to 235lbs. ¬†I stopped there as my lift started to slow down, but coach assured me that I actually still had more room to go heavier.

It felt great to push myself and surpass my original goal.  Next PR goal: 250lbs

Here a video with my deadlift @ 225lbs.

I’ve said it many times before.. but I LOVE Crossfit!

And I especially LOVE Sublime Crossfit and all the amazing coaches and athletes that I get to workout with. ¬†Based on Facebook posts made by individuals at Sublime, today’s WOD sounded awful… one individual posted “DEATH”, while another individual posted “I’ll never do that again” ¬†Of course as soon as I heard this, I started to consider NOT going to class today. ¬†But I decided I’d just go and do what I could, but trust me, I was feeling all kinds of anxiety just thinking about this tough WOD. ¬†I haven’t felt this WOD anxiety in quite awhile.

Today’s WOD:

Heavy hang power cleans – 5 reps, 180 sec rest between reps

I managed to work up to 110lbs. ¬†I need to focus on pulling the weight into my hip and quickly bring my elbows front. ¬†And I actually don’t drop much, so I end up muscling the weight up. ¬†I suspect if I allowed myself to drop a bit, I could go heavier.

Pronated pull-ups – AMRAP x 3

First set, I got 6 reps.  Second set, 2 reps.. I took it too easy.  Third set, 3 reps.  Not consistent but I was happy with the 6 reps in the first set.

For time (15 minute time cap):

Total 70 calories

1 min on Assault bike (accumulating calories)

1 min for 6 burpees and 6 power cleans @ 75lbs

Coach Kyle thought I could get 12 calories for each 1 minute period.

First round, I got 10 calories and then I slowed down after that. ¬†The burpees weren’t that bad, but the power cleans were tough, even though the weight wasn’t too heavy. ¬†I find that when I’m trying to get a number of reps in a certain time period, my form tends to get a little sloppy.

I reached the 15 minute time cap and accumulated 55 calories.  Not the greatest, but I kept moving the entire time.

Best part? ¬†Pretty much everyone at the box was cheering me on, encouraging me to keep moving. ¬†And truly this is the best part of the Crossfit community, you are never alone. ¬†And even though I didn’t reach the 70 calories, everyone told me that I did a great job.

Feeling fluffy…

My husband tells me I’m in my “off¬†season”… that’s the reason my clothes aren’t fitting nicely anymore. ¬†It’s very frustrating because food-wise, I don’t feel that my eating habits have changed that would result in weight gain. Exercise wise, I know I haven’t been consistent, but again, didn’t think it would result in weight gain.

Clothes (specifically shorts/pants/skirts) that I bought just a couple months ago, no longer fit. ¬†And I feel bloated.. very bloated. ¬†So I’m wondering if it’s something else going on. ¬†As of today, I’ve stopped using any extra supplements (greens drink, chlorella, spirulina, wheatgrass) to see if there’s any improvement. ¬†Once thing that may also be the cause is the IUD I currently have in place (Mirena). ¬†I’ve had the IUD placed for over 2 years now, and never experienced any bloating or weight gain, until just recently. ¬†Is it side effect that has just started? ¬†Anyway, I have an appointment to have my IUD removed next week. ¬†Again, I’ll see if there’s any improvement.

I don’t want to feel frustrated, for all I know this may just be my new normal weight. ¬†I just have to try my best to wrap my head around it and not be so hard on myself. ¬†At first, my instinct is that I need to cut back on my food portions. ¬†But looking at what I eat today, there really isn’t much to cut out and cutting down my food portions would definitely result in loss of power at the gym, and really… we can’t let that happen.

Yesterday’s WOD at the gym, we worked on power snatches and overhead squats. ¬†I worked up to 65lbs and called, although I probably should’ve got added a bit more weight. ¬†Then we worked on some legless rope climbs, sled pushes and overhead weighted walking lunges. ¬†I managed to make it half way up the rope legless, but then had to use my legs for my remaining attempts. ¬†The very last part of the workout was farmer walks to the end of the block and back, I’m thinking this was probably 200m (? not sure) and both Coach Kyle and Coach Jay insisted that I could do 35lb dumbells in each hand. ¬†I told them that I’d have to stop and drop the weights often and they said that would be ok. ¬†This was very difficult for me and the entire walk there and back sucked, but I’m glad that I agreed to the 35lbs. ¬†Although it sucked, it definitely challenged me, and honestly sometimes I don’t challenge myself.

Coach Kyle said my 65lb power snatches looked really good, the pull being fast and smooth. ¬†If only I could keep that consistent as the weight increased. ¬†I’m currently sitting at an 85lb power snatch max, but haven’t tried going for a new PR in the past few months.

Hoping to squeeze in a workout tomorrow between work and J’s karate class. ¬†Of course one thing I could do is go to bed early tonight, wake up early tomorrow morning and go to an AM class. ¬†Just do it… right?

Crossfit Open 15.4

Sorry I missed posting about 15.3.
It was quite uneventful for me and I’m dealing with a shoulder issue (again-same shoulder I injured back in late 2013) so the reps for 15.3 were much lower than I had hoped.  The wall balls were very slow for me.  Oh well.  On to  15.4 which ended up being a better scaled WOD for me.

8 minutes AMRAP:
10 push press @65#
10 cleans @75#

I was nervous about the push press since my shoulder isn’t fully healed but first round I managed to go unbroken. As soon as I moved on to the cleans I realized maybe that wasn’t a great idea because I was already tired! Kept pushing through though.

Finished with 77 reps and a banged up collar bone and chest.  Not the best thing since I’m actually leaving for a Mexican vacation in a few hours.  Oh well, we all have Crossfit battle scars.

Looking forward to the last WOD.

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Crossfit Opens.. 15.2.. a repeat…

I anxiously awaited the announcement of 15.2 last night.  My workout had just finished and I had 5 minutes to sit around (eat my banana and drink my protein shake) before tuning into games.crossfit.com

And then it was announced that 15.2 was a repeat of 14.2.

I remember 14.2, I remember the announcement and how stressed out I was about not being able to do chest-to-bar pull ups.. and I remember how I quickly realized that I couldn’t do 65# overhead squats either! UGH! ¬†My coach told me that I just had to do one overhead squat to get a point on the scoreboard and continue on to next week. ¬†I remember working on my overhead squats, but just not being able to reach¬†65#. ¬†I was so heartbroken.

So last night, after the announcement I was feeling pretty good. ¬†Now, I don’t know if I can do 10 overhead squats at 65# but I know I can do at least 1. ¬†The chest-to-bar pull ups? ¬†Not sure about those either.. I don’t know how to kip.. just strict pull ups for me.

It looks like I may end up doing 15.2 scaled, but we’ll see. ¬†After last week, I really REALLY wanted to try the Open WODs Rx’d. ¬†But scaled version of 15.2 looks like a good one for me. ¬†6 overhead squats @ 45# and 6 chin over bar pull ups. I think I could do real well .. at least get a full round in.

The plan is to do the workout after work. ¬†I’ll update once I’m done.

Crossfit Opens 15.1

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Today I took on 15.1
I got to the box and practiced a few toes 2 bars. I knew if I went Rx’d I’d be doing them one at a time. But that wasn’t what concerned me. The deadlifts weren’t a concern. But the 75# snatch? That made me nervous. Especially when my PR is 85#.
So I decided to do the scaled WOD. And it still kicked my butt.
I managed 140 reps in the 9 minutes.
I was so tired though and felt so weak during the C&J attempts.
My current PR is 115# and even my first attempt at 85# was a struggle. I managed to work up to 100# but I wish I had strategize better to reserve some energy.
A part of me wants to give 15.1 another try Rx’d. I’d probably make it through one round but I’d be happy with that too.
We’ll see ūüôā

Why can’t all lifts feel effortless?

Today’s WOD:

Every 2 minutes x 8

2 power snatches (65#)

Rest 4 minutes

Every 2 minutes x 15

1 power clean & jerk (90#)

50 burpees for time (2:30 timecap)

The snatches felt good and I tried to drop lower under the bar. ¬†Can’t wait til we start practicing full squat snatches.

Power clean & jerks felt prety good.. my poor collar bone though, definitely bruised and tender. ¬†Oh and for 1 rep, just 1 rep… the weight felt almost non-existent! ¬†The weight came up so effortlessly during the clean that I bumped the bar into my chin. ¬†The coach caught the lift and told me that it looked perfect and my form was spot on.

Now why can’t I have that happen each and every time?

The 15 reps was very tiring and my shoulders are burning!

But then, we finished off with 50 burpees in 2:30 minutes. ¬†I fell short of the 50 burpees though. ¬†I made it through 42! and I’m pretty happy with that considering that my shoulders were done with the lifting.

Really looking forward to the WODs now, still nervous about going heavier, but really enjoying the WODs.  Now if I could just get consistent with my clean eating.

I’ll get there ūüôā

Let’s get serious…

The Crossfit Open 2015 is just over a month away and I’m definitely looking forward to it. Last year there were movements I couldn’t do (65# overhead squats, kipping pull ups) which I can now do but even better there is a scaled division which means it’s more likely I can complete all the Open WODs.

This means I need to get more serious with my training. And I think I have been. I’ve definitely been pushing myself more with the WODs and trying to lift heavier on all my Olympic lifts.

Snatches are still my hardest lift. I can comfortably lift 70# for a power snatch but need to practice dropping more underneath the bar.
And last week I actually confidently clean&jerked 110#! Felt great! I actually felt that I could have gone up a bit more with the jerk but it was my clean that I struggled with. Again I need to drop under the bar more so that I can go heavier.

Looking forward to the next month of training. Can only get stronger right?!

And new PR for me: 6 unassisted strict pull ups ūüôā

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Back… must get wider!

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Every now and then a post-WOD selfie is needed.

A little yelling…

… Is all I needed from my coach to break through my mental block and PR my power clean at 115#. First attempt was ugly and I had given up even before I finished the pull, so had to drop the bar. Coach Gail gave me a pep talk and I kept coming up with excuses why I couldn’t do the lift. Then he said just do it. So I did. And it felt pretty good.
Next up was work towards a strict press 1RM. Last week I hit 67.5 for my 3RM so I was aiming for 70#. I hit 72.5# so super excited about that although I really had to wiggle that weight up. It’s amazing the difference in power when doing a push press and a strict press. Using your hips to drive up the weight really helps.
The workout ended with tabata pushups and those were SO tough. After the 3rd round I had to use a blue band to help with my reps.

I only made it to one class last week so I’m aiming for at least 3 this week. It’s December so my schedule is so busy but I’m trying to stay focused on my workouts.