Category: Uncategorized

Something fun

Today, our coach decided to do what he calls “something fun”, which basically means mashing together movements for a WOD and see how miserable sweaty he can get us.

But before I get to the fun stuff, we had the skill part to go through: front squat hold. It’s easy, in the front rack position, bar resting under the chin, on the shoulders, you squat, hold the for 3-5 seconds, and come back up. 4 sets of 4.  My wrist is still crappy from when I PR’d my Front Squat a while back – I felt it during the warm up. So I stayed in the light weights, working on technique and wrist/elbow/shoulder mobility, only going up to 85lbs in my last set.

And now, on to this evening’s pleasantries: 15-12-9 for time – burpee squat cleans 115lbs and pullup toes to bar. The later movement is simple, do a pullup, then a toes to bar. The other one…

Hands on the bar, you do the push up part of the burpee, then come up as if you were jumping, but instead you get in the deadlift position, do the first pull to mid-thigh, then the second pull to shoulders and squat in the clean position. Nothing better after the squat holds. Because of the wrist, I scaled down to 75lbs, and it took me 13:10.

I wouldn’t quite say it was “fun”, though.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


End benchmark 2

Poison Friday, but I had to do my second paleo challenge benchmark. Had to if I want to win.

My second benchmark was the classic dirty girl, Fran. After doing the Super Fran in the Open, I wasn’t really scared of it. Again, because of the healing shoulder in January, I did the WOD scaled, at 65lbs. Super Fran was 105lbs…

In January, I did it in 6:34. This time around, I crushed it, at 4:45. I shaved almost two minutes off my time!

Next time will be Rx, but will most likely take more time.

And even though it rains outside, I’m also very happy, and proud to say that I’m slowly getting my head wrapped around the mechanics behind the butterfly pullup. I can do two in a row, but not 3. I tried, and tried, and tried – before and after Fran, so muscle fatigue doesn’t quite play a big role in there – but I just can’t seem to string a third one in there. I’ll practice on my birthday resent from the Mrs, a pullup bar. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

This week at the Open

Well, 13.3 is out. Not what I expected, or wanted, at all. At least there are no burpees. So:

WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

This is a repeat of last year’s 12.4. I did Karen last Friday, so I know it’ll suck. I won’t even be scared about the muscle ups, I’m not going to get there – 90 DU separate us.

I might do it tomorrow… I’ll see.


Coming back from a not so fun funeral weekend, I still have to keep on training. I gave myself a break Saturday; it was pretty hard to get into a training mood after the service. I picked it up again yesterday and today.

Today, I was disapointed by my performance. It usually doesn’t happen – I do my best – but I felt like I let myself down. Every thing started well with the warmup: 40 mountain climbers, 2 strict pullups, 10 situps, 2 strict pullups, 10 pushups, 2 strict pullups, 10 squats, 2 strict pullups. It was good – all major muscle groups got engaged. I was warm and ready to kick ass.

The skill part today was Back Squat (6-6-6-4-4-2). I went in confident. Last time I did the exercice in skill class was in September, and I lifted 205lbs on a 1 rep max. I figured I’d have inproved in the last 4 months… I barely managed to finish my set of 2 at 195lbs. Maybe I started to heavy from the get go, I don’t know. But I was hoping for something better.

The came the WOD. Five rounds for time: 20 OH lunges with a 45lbs late above your head, at arms’ length and 20 burpees. After the back squats, this was murder! Nonetheless I felt confident going in. We had done the WOD in June and I did it in 13:59Rx. I was hoping to shave at least a minute off my time. Well, things didn’t quite go this way. Nothing well went: lunges felt heavier and burpees seem to suck all the energy out of me (I mean more than the usual with a burpee). I finished in 14:49Rx, gasping and disapointed. Looking back in June, the skill we had done before was double unders -which might explain why it felt so damn hard.

Those are not excuses, I gave my all training today. These are just possible explanations on why I came short on my goals. It happens,you get bad days. I am disapointed, granted, but it’s not going to stop me from pushing further. It just sucks… 😉

Incidently, 16 days left until the Crossfit Open, and I still can’t do a muscle up. Not good.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.


Another good WOD tonight, and I’m going ot feel it tomorrow! Nonetheless, it felt good to fight the outside cold with training and sweating.

After warm-up, we went to the skill of the day – Power snatches 8-6-4–2-2-2. I started light, 75lbs, and went heavier until I found my max – 155lbs. I’m pretty happy with it, though I would’ve like to do my last set of 2 at 175, but it just didn’t want to. Next time!

The  WOD was a hate-filled one for me, but I managed to keep my calm through out. Three rounds for time: 50 double unders, 50 KB swings 1.5pood and 50 situps – 20 min cap. That’s right, only 20min to do all of it. And I can’t even string series of doubles unders. Fun times. I was determined nonetheless to do this Rx, even if I only managed to do one round. I ended up doing 1 round and 13 situps of the second round – but. it. was. Rx! I’m really getting bad at those DU… I had to do them in sets of one. Statistically, I should’ve been able to at least to 2 in a row at some point. But no, not even. I hate double unders, with a passion. Still, I kept (most of) my cool and did them. It’s the only way I’ll get better. Sigh.

The rest went pretty well; it’s the quantities that hurt. 50 KB swings is a lot – you have to break it down in sets, it’s less daunting.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (28g) Dymatize ISO100 whey powder in 400ml water – after training.


After last Saturday’s Snatch skillz, today was all about jerks. After a simple rowing warmup, we got on to the progession towards the clean and jerk.

We started witht the bar in the front squat position, elbows out and bar resting on the shoulders and collar bone. Then we went into a deep squat and we waited there for 30s, three times, to get used to being that deep with a bar. Thank you coach for all thoses night making me practice squatting for the OH Squat! It’s a piece a cake to stay deep, now. I had some shaking in the arm as the shoulder struggled to keep the 45lbs straight, but my squat was deep ands stable.

We followed with hang power cleans, so the bar hangs at mid-thigh, and you quarter to half squat before getting the bar in the clean/front squat position. You get the energy to drive the bar up through hip extension. Three sets of eights. On my last set, I added a 10lbs plate on each side to see hwo it felt… It wasn’t too bad. We then progressed to the hang clean and jerks. Bar mid-thigh, you go into the full squat for the clean, then stand up and jerk it – basically an explosive shoulder press. We did split-jerks – the legs go in a lunge position as you explode to get you lower and under the bar without muscling through the whole thing. It’s useful with heavier weights. We did three sets of four. I stayed with the bar, except for the last set where I did it with a 10 lbs plate on each side. Again, the shoudler was good. The split-jerks makes you avoid the muscling up, which is what would’ve hurt me.

All this was geared towards doing the full clean and jerk. Bar on the ground, catch in a squat, then (split)jerk. We were to do three times one rep to get to our max weight. Now that is NOT going to happen. I would not push my shoulder to the max… yet. I did start with 65lbs (bar plus 2x10lbs), then added 10 lbs total, then another 10 lbs total. So my 3rd attempt had 85lbs. Looking in my log book, I know that I’ve done heavier some months back, 115lbs actually. I knew today I could’ve gone heavier, but I’m not going to risk it on pride or to get a new PR that might put me on the sidelines for months instead of weeks.

I’ll see tomorrow if pushing it was a smart thing. According to my physio, the problem is muscular, and that I can start adding wieght again. The max muscle contraction also brings max muscle release, and that could help undo whatever crap is wrong there.

Oh, and our athletes kicked bottom last Sunday at the WOD 4 Toys! We got first in men scaled, first and third for women scaled, and thrid in women Rx. 🙂


1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training

Oh Fabjous Day!

Went to the box again! Hurray!

Ok, my shoulder was sore this morning.. more from the physio than whatever ailed me, I think. I see this as a good thing, and that the new stretching works better. Then again, it also helped that today’s WOD was leg-oriented. 🙂

The skill today was leg/hip mobility, which is ALWAYS useful for stiff people like me. Granted, 2 weeks off had helped loosen things up, too. I was also very careful to roll my shoulder and stretch it. You never know. It did hurt a little went I got up from the ground, putting my weight on that arm/shoulder.

Today’s WOD was 5 rounds for time: 500m row, 50 squats, 30 back extensions. Fairly straightforward, with a 20min cap. I was uneasy when I first saw the WOD posted this morning. I tried the rowing movement and found it didn’t hurt my shoulder nor engage it too much. Honestly, it was a very good work out. Burned a lot of energy and my legs and lower back were on fire the whole time. I ended up doing 3 rounds + 38 squats; I tried to get at 40, but idn’t get the 2-3 seconds I would’ve needed. It takes a long time to do this WOD… no one finished it – we all capped, even the top guys and girls. I did get called on a few squats in my third round, though. My coach told me some of my reps weren’t deep enough, and a ref could call them either way (good or no rep). It also means I’m improving, or that I haven’t gotten worse. Before, when called on my squats, it was because they would’ve been no rep’d, period.

Tomorrow, my physio bruises will have healed (that’s right, she has to go that deep), and I’ll know the source of my pain. Let’s hope I’m finally on the right track towards healing!

Also, this is post #50! Thank you all for reading. I honestly didn’t think I’d reach this number, but writing about the training and all that goes with it helps, pushes and motivates me.


1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training