Crossfit log for Friday, June 29th

Finally felt well enough to back to Crossfit this morning.

Promised my self I'd do women's blue Rx no more.

Was true to my word.

We did strength work first: should press to 1 rep max.
warm up at 45# (just the bar), then 75# for 3 reps, then 105# and that was my max. Didn't know it before, so good to know now.

Practised some rope climbs.

WOD was total met con
8 min AMRAP
-6 2 hand dumbbell snatch 20#
-4 burpees

Managed only 6 rounds + 1 snatch. Good enough.

Yet another case of strep throat.

Self exam of my throat revealed white spots on my tonsils, a sure sign of infection. Decided to brave the clinic in the afternoon. Took about two hours, but I got confirmation of strep and a script for good old fashioned penicillin.

Ugh. Oh well, let the healing begin.

Crossfit log for Monday, June 25th

Two days off wasn't enough it appears.

Or maybe 12km long runs are harder on me that they once were!

Anyway today sucked.

Shoulder press was okay, did 4 sets of 5 at 40%-60% of max (not sure what my max is, I think around 105 or 115, did a 135# push press, but that's not the same).
So went with 45#, 55#, 65#, and 75#. Felt fine. Super set with strict pull ups (which I can normally do about 5), but used the little blue band for some extra help did 10 the first round then 7 the 2 next rounds and didn't bother after the last press.

The WOD was a killer, 12 min every minute on the minute 3 reps of the bear complex (started at 95#, dropped to 75# after round 2)!!!

Bear complex is a clean, into a front squat then push press (so like a clean+thruster), bring the bar down behind your head for a back squat, push press and down. 1 rep.

Horrible. Horrible. Horrible.

I think I need a break week.

Crossfit log for Friday, June 22nd

Front squats

Managed a 1 rep max of 165#

WOD: 6 round ladder max 10:00

1- 3 pull ups
2- 6 burpees
3- 9 sit ups
4- 12 box jumps 24"
5- 15 double unders
6- 18 kettle bell swings 20kg to eye level
7- 21 air squats

First round you do 1 and 2, second round 1,2, and 3, third, 1, 2, 3 and 4, etc

I made 5 full rounds in 10 minutes, so to the end of the 18 kettle bell swings.

Tired. Glad it's Friday.

Running log for Thursday, June 21st

It went well.

Decided to be aggressive on the intervals, after an 8:00 warm up @ 5:33/km took 2:00 rest (to simulate last time's bathroom break) and started the first km at 4:06/km

Took 2:00 break between @ 10:00/km

Increased by 0.2km/h each interval (4:06, 4:03, 4:00, 3:56, 3:53)

It was hard, but not "I'm going to die" hard. There was a minor blip in the last interval as one minute in I hit the workout time limit of 35:00 and it went into "cool down" mode, luckily I was expecting it and caught it quickly and brought my "cool down" speed back up to 15.4km/h (it had made it down to 14.7km/h)

Went 7.62km including warm up, in 38:00 flat.

As a reward Chocolate chocolate gelato at Picolo Grande acquired and consumed. Yummy.

Crossfit log for Thursday, June 21st

Today at Crossfit I had no fun.

First we did 1 rep max height box jumps. Work your way up, as high as you can jump. Box jumps, somewhat like triathlon, are one of those things that I"m far better at in my mind than in practice. Took a dozen tries to finally land a 37" box jump. But I landed it. In my mind I can do 42" I don't know why that is, but it is.

Then the WOD. If there is a less fun WOD out there I've yet to see it.

4 rounds
10 burpee box jump 24" (yuck)
20 double unders
10 dead lifts 165#

It was just tedious and boring and hard. Add to that the fact that I forgot my rope at the office and had to use one of the stock ropes, I ended up doing 60 singles for the last 3 rounds after round one's disgusting exhibit of how not to do double unders.

I'm going to make up for it by running intervals at lunch.

Crossfit log for Wednesday, June 20th

Heavy cleans this morning.

5-3-2-2-2
Did 75# 95# 115# 135# 135#

Catching a heavy bar in a full front squat is a very scary thing. I can visualize it, I can pull the bar high enough to get under it, but the fear, just before you receive the bar is breathtaking. Tried 5 times to land 135#, caught once, and then had to bail, couldn't stand it up. I just crumbled after I caught it.

Everything else was solid, just the catch, once I get that, I know I can go heavier.

The WOD, naturally had cleans in it.
5 rounds for time
115# power clean 3-3-3-3-3
20kg kettle bell swing 5-10-15-20-25
16# ball slams 25-20-15-10-5

My buddy Kamil just did in the 5:30 class and went 9:47, so I wanted to beat that of course. But I had trouble on the first few cleans and the kettle bell always slows me down, ball slams were good.

Finished in 10:32

Good workout.

Crossfit log for Tuesday, June 19th

Went for Max Push Press. I don't think I've ever tried for my 1 rep max, so it's automatically a PR!

I've done WODs with push press and strength work with multiple reps, but never 1 rep. Going over my old entries, the most I seem to have ever put over head is 105#.

We were to warm up then do 7 sets of 5-3-3-2-1-1-1
Started with 75# for 5, then jumped to 95# for 3 and 115# for 3, not a problem. The guys I was working with were both stronger (maxed out at 205#!!!) so we jumped up again to 145#, I tried, twice but there was no way. Went back down to 135# and nailed it. Did it again after a 2 min break. So push press one rep max found, and it's 135#.

Not huge but more than I thought I could do. I'll take it.

Naturally the WOD had push press.
10 min AMRAP
5 push press 115#
10 knees to elbows
5 push ups.

After 2 rounds I had to drop the weight to 95# (should've started with 105#, women's Rx, and likely would've been fine). Still only managed 4 rounds. Brutal.

I'm thinking tabata at lunch, then some stretching.

Crossfit log for Monday, June 18th

Back at it big time.

Strength: back squat 5 sets 5 reps.
worked up to 155# (last time I did 145# but felt I could have gone heavier)
tried set 2 at 185# managed 2 reps (I've done 3x3 at 185# awhile ago, so figured I'd try) went back down to 155# for the rest (although I kinda wish I'd gone up to 165#)

So after working legs what does the WOD have you might ask? Rowing, thrusters and rope climb.
"Jackie" "inspired" (Jackie is normally 1000m row, 50 thruster @ 45#, 30 pull-ups)
1000m row
25 thrusters @ 75#
10 rope climbs

Brutal. I was the only one in the early morning group that did the rope climbs (alternate was 10 ring rows + 20 pull ups).

Managed 14:13.

Running log for Monday, June 18th

Went a bit longer on my run outside today. Ran to Bank street instead of turning at the Canal Ritz, for 9.07km rather than the 6.8km shorter option.

44:44 avg 4:55/km

Felt okay. Looking forward to intervals this week.

Crossfit log for Friday, June 15th

No WOD today. Only strength work. Odd.

Power cleans 5 sets - 5-3-3-2-2
Did 75#-95#-105#-115#-125#

Then Shoulder press 4 x 5 reps
65-75-85-95x-75 (only got 2 at 95, so went back and did 5 at 75 to finish off)

Then GHD extensions and sit ups
3 x 12 reps on the GHD back extensions
12-8-6 on the GHD sit ups.

I think coach wanted to put the sit ups in there to dispel the fears surrounding the recent rhabdomyolysis case (from the other local Crossfit gym giving 3 sets of 30 in a WOD to beginners).

It was nice to not have my heart pounding through my chest for once.

Running log for Friday, June 15th

Another solid run today.

Did intervals on the treadmill at the Y.

6:00 warm up @ 5:30/km
2:00 bathroom break!
5x1km on 2:00ri (4:20, 4:17, 4:13, 4:10, 4:06)

Was glad it was over but didn't struggle to complete any of them. Felt strong. I am strong.

While I was stretching, there was a guy bench pressing. We've both been coming to the Y for over a year, but never talked, and don't really know each other. I noticed 2 things, to his buddy spotting him, he said "I haven't done this in a while", and I noticed this thumb was on the same side of the bar as his fingers (not wrapped around the bar). Having just done bench press for the first time at Physics like 2 days ago, one thing we learned was that most bench accidents happen from not wrapping the thumb around the bar and the bar slips off, and because he "hadn't done bench in a while" I felt secure in politely point it out to him. For which he thanked me.

Then he said ... wait for it.... "You're getting fit, what have you been doing?"

Now, I'm feeling pretty good that someone would notice. Floored that they would actually point it out to me, out loud. But he must be really wondering. All I ever do at the Y is stretching, foam rolling and a bit of running and maybe some rowing and my body has changed dramatically over the last year, whereas most people at the gym look more or less the same as last year.

So I told him a bit about Crossfit and suggested he google it.

So I'm feeling pretty good right now.

Running log for Thursday, June 14th

Took a break from Crossfit today.

Ran the same 6.8km route as last week. 33 flat (had a watch this time). 4:50/km avg pace.

Another "take care of form and let pace take care of itself" run. Felt good.

Crossfit log for Wednesday, June 13th

A novelty day today. We did bench press. Not a very common strength exercise at Crossfit, but coach wants to integrate it into the program.

Sure. Why not?

Did 4 sets 8-8-6-5
Started at 95#, then up to 115#, tried at 135#, for 6 but only made it to 3, back down to 115# for 6 (instead of 5) for the last set.

It was good. It'll definitely help my shoulder mobility and I had trouble getting the bar to touch my chest.

The WOD was crazy brutal.

14 minute effort - every minute on the minute:
First 7 minutes:
- 3 power cleans, 115#
- 6 push ups
- 8 air squats
Second 7 minutes:
-5 pull ups
-10 push ups
-15 air squats

I made 3 rounds in the second half before running out of time to finish. Push ups were brutal. One of my many weaknesses, compounded by the bench press before the WOD.

Was glad when it was over.

Crossfit log for Tuesday, June 12th

Dead lifts on a Tuesday. What craziness is this?

4 sets of 5 reps. Did 185lbs, 195lbs, 205lbs and 215lbs. It was getting heavy at the end, so I'd just drop it between reps. Love the sound of a barbell hitting the floor.

The WOD was a sneaky one, looked easy enough on the board, but wow.

10 min AMRAP
- 10 pull ups
- 20 kettle bell swings 20kg
- 10 ball slams 12#

Managed 4 + 22 ( 4 full rounds plus 22 reps = 10 pull ups + 12 kb swings).

Second and third round pull ups were rough, and those bloody kettle bell swings man, 20 is a lot!

Done. Halo in place.

The dangers of bad coaching

So one of my crew mate’s sister in-law when to a different Crossfit Gym, her first time (there's a guy, it's a story) and the workout was one that I wouldn't even do.

He had his beginner class to 3 rounds with 30 GHD sit ups (with dumb bell thrusters). Even the Crossfit founder Glassman, despite is many faults, only prescribes 5 to 10 reps for beginners and only to parallel, not to the ground.

Well she ended up with severe Rhabdomyolysis, (the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Myoglobin is harmful to the kidney and often causes kidney damage) like DOMS but too much for local immune response to handle so you kidneys essentially process muscle tissue. Not good.

The coach should know not to prescribe such a workout to beginners. This kind of thing give Crossfit a bad rap when it's the programming of this particular coach that was at fault.

Naturally he is denying all responsibility, claiming the athlete should know their limitations. I was thankful for a friend of mine's resent post on Facebook about Dunning-Kruger effect, which this is clearly the case here.

So if you or anyone you know is thinking of trying Crossfit stay away from Groupon promotions. Go to L'Usine in Gatineau or Physics Crossfit in Orleans or Crossfit 613 in the west end.

Crossfit log for Monday, June 11th

Today's workout was a scaled "Kelly"

First we did 4 sets of 4 push press (85#, 95#, 105#, 105#)

Kelly is normally 6 rounds but we were prescribe only 4. It was enough (I thought 1 round would be enough!)

4 rounds for time
Run 400m (more like 330m)
30 box jumps
30 wall balls

I did women's red Rx (20 inch box, 14lbs med ball, instead of men's 24 inch/20lbs ball) which was a good choice.

went 19:10

Long workout.

Crossfit log for Saturday, June 9th

Ended up going to the team WOD today. Didn't team up with Nat.  Had a new girl as a partner.

Worked out nicely, the weight was light for me, so I focused on good form and keeping the intensity up when I could.

It was a 25 minutes AMRAP.
-10 Clean and Jerk 65# (5 each)
-run 160m during which one team member carries two 16kg kettle bells 60m
-14 ball slam+reverse burpees (7 each)
-20 dumb bell snatches 25# (10 each)
run 160m during which the other team member carries two 16kg kettle bells back 60m

It was fun. We managed 4 rounds + 7 clean and jerks.


Today I ran 7km with an average pace of 6:12/km.Kiza needed a substitute group leader for the Army Half clinic's first long run. Hadn't run easy in a long while. It was nice. A bit warm.

Then I spend 3 hours mowing my two lawns. There's a sitcom in there somewhere, I'm sure.

Crossfit log for Friday, June 8th

Good one today. Hard. They way I like it.

Started with Shoulder press. 3 sets 5 reps Did 75#, 85#, started at 95#, but only got 2, so went back down to 85# for the last 3.

Followed by by 3 sets of triceps dips to failure. I think I did 5, 4, 4. Not my strong point.

The WOD was interesting, Rx had 4 rounds of 3 rope climbs, 25 double unders, 10 front squats.

The blue (my level) had only 1 rope climb, 10 double unders and 5 front squats. Why so few I wondered, until I looked again... 8 rounds! Ack!

The squats had to be cleaned, so the 135# Rx was too close to my 1 rep max, so I opted for 115# instead.

13:30

The first 3 rounds the rope climb occupied my mind, but that got easier as the front squats got harder. Was happy when it was over.

Croosfit log for Thursday, June 7th

Another tough one today.

No strength work required! We did work on handstand skills and handstand walking though.

The WOD was 5 rounds for time:
10 dead lifts 165lbs
5 dumbell clean + thrusters
10 ball slams
5 strict pull ups.

It was a 15 minutes affair, plus 6 seconds. Just brutal.

Halo in place.

Running log for Thursday, June 7th

So yesterday I finally caved to temptation and replaced my smoke damaged Mizuno Wave Universe 3's with some flashy red Wave Universe 4's (sadly they were out of the orange version).

So naturally I had to go for a run in them.

I haven't run outside since Around the Bay. I had no watch, but checked the clock when I left and when I got back.

As I sometimes like to do, I took care of form and let pace take care of itself. Felt awesome.

Did something I've never done before. I took my shirt off and ran bare chested. Felt a little bit naughty.

Ran just shy of 7km in just under 34 minutes. Love those shoes.

Today I wanted to do some mobility so to warm up I hopped on the treadmill and did a tabata set after a 6 min warm up. 12% incline, 4:36/km 20 seconds on, 10 seconds off 8 times. 4 minutes of work. Gut wrenching work.

Crossfit log for Wednesday, June 6th

Well I knew I had more than 120lbs clean in me, and this morning I proved it. 135lbs. Cleaned it 3 times.

I added 2 10lbs plates and tried for 155#, no dice, three attempts, couldn't get under it. I really should've tried more incremental increases, like 140lbs, or even 137.5lbs, but I already had my PR so that's all good. Next time though, we'll aim for 140# instead of 155#!

Then more cleans for the WOD.

3 rounds 15-12-10
-115# power clean (from the floor, catch with hips above knees/no squat)
-burpees

Cleans were rough. But got through it in 8:51.

Crossfit log for Tuesday, June 5th

Back squats today, 4 sets of 4. 145#, 165#, 185#(3), 185#(3)

The WOD was very triceps intensive.

12 minute AMRAP:
5 push press, 105#
10 kettle bell swings 20kg
5 triceps dips
8 push ups.

Going to the push ups after the dips was rough. Going back to the push press after the push ups was even more rough.

On the 4th round I peeled off 2 15# plates and did 75# push press.

Managed 3 full rounds + 2 push ups, so almost 4 rounds.

It's hard to believe it's been two weeks

Tomorrow will be two full weeks since the fire.  Doesn't seem like it has been that long.

I walked by the house this morning on my way to work, stopping to soak in the reality of it. Despite the boarded up windows and dumpster in the driveway, I could still visualize the inside as it was. As if I could walk in and everything would be as I remember it. Much like seeing Sheamus perk up in his last days, there was a glimmer of hope, only to be crushed by the harsh reality.

Like Sheamus, that house is gone, I have to accept that, only the blackened shell remains. It may end up being better in some regards, and very similar in others, but it will never be the same again.

Perhaps Sheamus and the old house were a packaged deal. I don't know if it is a good thing, but perhaps it will be, with memories of the old house being tied to life with Sheamus and vice-versa. (For some reason the thought of this is making me terribly sad).


I trust that by the time we move back in, the sting will be gone, we will have grieved the loss of our home, and will be able to rejoice and quickly make it our home once again.

The house we are renting is in the cul-de-sac across the street, we can see the house from the living room window.  It is a bit haunting, but incredibly convenient. I'll be able to maintain both yards (oh joy!), and we can watch the progress closely. Plus our routine, bus stops, schedule and friends and neighbours are pretty much the same.

We had an "IKEA furniture assembly party" on Sunday and collectively put together more than twenty pieces of furniture, a task that would have taken Kiza and I more than a week.  We are incredibly grateful to those that came to help.

Being a hyper-consumer for the past few days has given me a great appreciation for the ridiculous amount of packaging used on products. The amount of cardboard and plastic, Styrofoam inserts and zip ties is staggering.

After I set up our new computer and internet connection, I felt like we had finally arrived.  I couldn't have been more wrong. The list of things left to do seems to be getting longer, not shorter. Plus the oh so convenient yard maintenance will kick in before I'm ready.

But we are slowly settling into something of a routine, there is just a lot left to do and too little time to do it in.

Crossfit log for Monday, June 4th

Back is still not 100%, but getting close.

In any event it wasn't a factor in today's WOD or Strength work.

First we did heavy thrusters. 4 sets of 4 reps.

Started at 85#, after a warm up of 45# and 65#, and that went fine. Bumped it to 95#. This is Rx weight for Fran, which has you doing 45 thruster, I need to do 4. Got three, but the fourth just wasn't happening. I need to go heavier, to prove to my self I could do it. So I tried 105#, and it wasn't any harder that 95#. So it isn't a strength issue, but there's something going on. The fourth set I bumped it to 115# and failed on the 3rd (I was only going to do 2, but coach was watching and made me try for 3).

WOD was "Annie"
5 rounds of 50-40-30-20-10
-double unders
-sit ups.

The first 50 DUs were a mess, so the 40 I did 120 singles. This made me unhappy, so for the 30 I tried double unders again and had moderate success, so stuck with that to the end.

It was slow going, finished in 12:42.

Crossfit log for Friday, June 1st

I went yesterday in case the workout didn't involve my lower back, but it did. Burpees and thrusters and yucky stuff like that.

I tried the shoulder press strength work portion but after the first round I realized that it wasn't a good idea.

Today my back is much better, so I went again with the same plan. There was no strength work, just the WOD. Grace + Kelly in teams of two (30 clean and jerks + 150 wallballs, so 15 and 75 each)

During the warm up I quickly determined that cleans were okay, jerks were not and wallballs were fine.

So for my half of Grace I just cleaned it, while my teammate did the full clean and jerk. 75 wallballs were hard, because it was 75 wallballs, not because of my back.

Glad I went, massage at 10:30 will be nice.