WOD Wednesdays.
WOD was a good one.
5 rounds
-10 push press 85#
-run 200m (184m actually)
-1 rope climb.
Blue scaled for the push press was 95#. I wanted to do 75#... so I
split the difference and went 85#. It was hard but I did it. First
two rounds were unbroken, three and four had one break. Last round
unbroken again.
Felt pretty solid with 85#, looks good for my next Fran.
Time was 12:45
Wednesday, 25 July 2012
Tuesday, 24 July 2012
Crossfit log for Tuesday, July 24th
A week of Personal Bests.
Last Tuesday I PR'd my dead lift.
Last Wednesday I PR'd Fran.
Last Friday I Rx'd the overhead lung WOD
and today I PR'd my clean.
145lbs, did it twice. Solid. Pretty good progress from 120lbs just this past April 23rd. Only 25lbs to go to meet my 2012 goal of cleaning my body weight.
The WOD was challenging. 15min AMRAP
-5 power cleans 105lbs bar
-10 air squats
-15 ball slams 12lbs ball
Made 8 full rounds + 13 (5 cleans and 8 squats).
Solid workout.
Hamstring are sore from yesterday's good mornings, and traps are sore from, everything else, including the physio I've been doing, but I'm making progress. I did something that resembles an overhead squat with a practice bar (another 2012 goal). Progress is good.
Last Tuesday I PR'd my dead lift.
Last Wednesday I PR'd Fran.
Last Friday I Rx'd the overhead lung WOD
and today I PR'd my clean.
145lbs, did it twice. Solid. Pretty good progress from 120lbs just this past April 23rd. Only 25lbs to go to meet my 2012 goal of cleaning my body weight.
The WOD was challenging. 15min AMRAP
-5 power cleans 105lbs bar
-10 air squats
-15 ball slams 12lbs ball
Made 8 full rounds + 13 (5 cleans and 8 squats).
Solid workout.
Hamstring are sore from yesterday's good mornings, and traps are sore from, everything else, including the physio I've been doing, but I'm making progress. I did something that resembles an overhead squat with a practice bar (another 2012 goal). Progress is good.
Monday, 23 July 2012
Crossfit log for Monday, July 23rd
It may be the placebo effect, but I feel like I'm already noticing a difference thanks to the physio exercises I've been doing.
The bottom of my squat feels easier since I've been working my hamstring, and my shoulder feels better than ever.
So today we did "good-mornings" for strength.
Worked up max for 5 reps. Made it to 117lbs. in 4 rounds.
WOD was 4 rounds for time:
-15 dead lifts @145#
-12 burpee box jumps 20" box
-10 rings dips (assisted with blue rubber band)
14:52
Not much fun. A real sweat fest.
The bottom of my squat feels easier since I've been working my hamstring, and my shoulder feels better than ever.
So today we did "good-mornings" for strength.
Worked up max for 5 reps. Made it to 117lbs. in 4 rounds.
WOD was 4 rounds for time:
-15 dead lifts @145#
-12 burpee box jumps 20" box
-10 rings dips (assisted with blue rubber band)
14:52
Not much fun. A real sweat fest.
Friday, 20 July 2012
In the mood for paleo
I started eating paleo (aka the caveman or hunter gatherer diet) last October.
There are a couple of reasons I decided to give it a try:
I like the idea of eating what our bodies ate as we evolved as a species, so I guess that's a fifth reason. My sister asked, wouldn't we have evolved in the last ten thousand years to adapt to bread and grain? And I thought she had a point. But once I really thought about it, we probably had, to a certain extent. Anyone who could not process wheat, barley, oats and whatnot, would've died at a young age, and those incompatible genes would've been removed from the gene pool, but any effects that manifest after child bearing years, like hardened arteries, disease from years of nutrient weak diet, or effects that weren't fatal, would still be around today.
Without bread or pasta to fill my belly, my vegetable intake has skyrocketed. I lost ten pounds the first month and five more over the following two months. Now I've stabilized at 170lbs and I feel great. My gut is all but gone, and for the first time in my life, I'm seeing some definition in my abs. *glee*
The other interesting side effect is this. Before, every once in a while, like every month or two, I'd fall into a sad mood, a kind of melancholy that lasted a three or four days, sometimes more. When I got this way, nothing seemed worthwhile, nothing seemed to have a point. I had become used to it and was aware of it, so I knew if I just coasted through it (and made no decision during it), it would pass and I'd be fine.
Kiza pointed out to me that it hasn't happened since October.
Until last Monday after the family reunions that is. Coming down from the excitement of two reunions (the Sauvé side on Saturday and the much smaller Dubeau side on Sunday), I was a bit sad that it was over. More than a bit sad, it was that familiar melancholy settling in that I hadn't felt in over half a year. But then I realized, I ate cake (well mostly icing, and not just a little) at the Sauvé reunion, and ice cream cake and dessert pizza at the Dubeau reunion.
I returned to my regular diet and by the end of Tuesday the feeling had gone.
I think the combination of the emotional down turn of the big weekend being over, combined with the sugary food in my diet threw my hormone response out of balance.
I think I'll just stick with paleo. It seems to be working for me.
There are a couple of reasons I decided to give it a try:
- after 10 years of running, triathlon and nearly a year of Crossfit, I still had a gut and weight close to 190lbs.
- It seemed like a very popular diet among Crossfitters and I wanted to see what all the hoopla was about.
- I won't do diets (or lifestyles or meal plans or whatever you want to call it) where I have to measure, weigh, count, calculate or account for what goes in my mouth.
- and finally, (this was the clincher for me) I saw this video of Dr. Terry Wahls on feeding your body the nutrients it needs to stay healthy, and how through diet she reversed her symptoms cause my multiple sclerosis. Her diet, it turns out, is essentially paleo.
I like the idea of eating what our bodies ate as we evolved as a species, so I guess that's a fifth reason. My sister asked, wouldn't we have evolved in the last ten thousand years to adapt to bread and grain? And I thought she had a point. But once I really thought about it, we probably had, to a certain extent. Anyone who could not process wheat, barley, oats and whatnot, would've died at a young age, and those incompatible genes would've been removed from the gene pool, but any effects that manifest after child bearing years, like hardened arteries, disease from years of nutrient weak diet, or effects that weren't fatal, would still be around today.
Without bread or pasta to fill my belly, my vegetable intake has skyrocketed. I lost ten pounds the first month and five more over the following two months. Now I've stabilized at 170lbs and I feel great. My gut is all but gone, and for the first time in my life, I'm seeing some definition in my abs. *glee*
The other interesting side effect is this. Before, every once in a while, like every month or two, I'd fall into a sad mood, a kind of melancholy that lasted a three or four days, sometimes more. When I got this way, nothing seemed worthwhile, nothing seemed to have a point. I had become used to it and was aware of it, so I knew if I just coasted through it (and made no decision during it), it would pass and I'd be fine.
Kiza pointed out to me that it hasn't happened since October.
Until last Monday after the family reunions that is. Coming down from the excitement of two reunions (the Sauvé side on Saturday and the much smaller Dubeau side on Sunday), I was a bit sad that it was over. More than a bit sad, it was that familiar melancholy settling in that I hadn't felt in over half a year. But then I realized, I ate cake (well mostly icing, and not just a little) at the Sauvé reunion, and ice cream cake and dessert pizza at the Dubeau reunion.
I returned to my regular diet and by the end of Tuesday the feeling had gone.
I think the combination of the emotional down turn of the big weekend being over, combined with the sugary food in my diet threw my hormone response out of balance.
I think I'll just stick with paleo. It seems to be working for me.
Crossfit log for Friday, July 20th
Fight Gone Bad.
First we did shoulder press to 1 rep max. I lifted my max of 105# easily, but then jumped to 116# and couldn't do it. Should have tried 110lbs, but instead tried 115# (like that would've been sooooo much easier!)
Then we did Fight Gone Bad.
3 rounds for score: 5 minute (1 min at each station) 1 minute rest between rounds.
-wallball 20# med ball 10' target (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 24" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)
Last time I did this was the end of May and scored a huge PB at Rx weight (75# bar, 20# med ball) of 234 (up from 182, although I'd scored 250 @ 55#/14# between those two efforts).
Today I went 217. Not sure where I lost time, the wall balls sucked, and the sumo dead lift were rough too. Did fairly well on the push press and rower. Box jumps saved me, just cranked those out.
Anyway, can't PB every time. Coming off Fran, I'll take it.
New guy's second day and it's fight gone bad. Poor guy. His first day was Fran!
First we did shoulder press to 1 rep max. I lifted my max of 105# easily, but then jumped to 116# and couldn't do it. Should have tried 110lbs, but instead tried 115# (like that would've been sooooo much easier!)
Then we did Fight Gone Bad.
3 rounds for score: 5 minute (1 min at each station) 1 minute rest between rounds.
-wallball 20# med ball 10' target (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 24" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)
Last time I did this was the end of May and scored a huge PB at Rx weight (75# bar, 20# med ball) of 234 (up from 182, although I'd scored 250 @ 55#/14# between those two efforts).
Today I went 217. Not sure where I lost time, the wall balls sucked, and the sumo dead lift were rough too. Did fairly well on the push press and rower. Box jumps saved me, just cranked those out.
Anyway, can't PB every time. Coming off Fran, I'll take it.
New guy's second day and it's fight gone bad. Poor guy. His first day was Fran!
Thursday, 19 July 2012
Crossfit log for Thursday, July 19th
On October 19th 2011, I wrote:
WOD:
4 rounds for time
-24 overhead walking lunges (2 lengths of the gym) 25#.
(Rx was 45# yikes!)
-20 burpees (my favourite)
13:42.
My poor hamstrings and glutes.
Revisited this WOD today.
Did Rx. Took me 15:45, but I Rx'd it.
Went to see a physio therapist. Yikes. I got issues. But now I know about them and am taking steps to correct them. The future looks bright.
Wednesday, 18 July 2012
Sau many Sauvés
I have forty first cousins on my father's side. (Edit: that's a lie, I have 39. Including me, we are forty first cousins).
Of the thirteen siblings in my dad's family, only eight remain. They were all present for the family reunion this past weekend. This year would've marked the one hundredth birthday for both their parents, Joe and Audrey, who were born six months apart in 1912 (Audrey being the older).
These thirteen produced forty grand-children spanning 36 or 37 years. All but six showed up. Most have kids of their own, many are grand-parents themselves.
There were a lot of Sauvés. It was somewhat overwhelming. My godmother, Aunt Irene, my dad's oldest remaining sister organized it with the help of my uncle Ken, dad's younger brother, and as family reunions go, it was pretty good.
We arrived about halfway through the event, which ran from one o'clock to seven in the evening, so we were only there about three hours. The room was big enough, but the air conditioning wasn't able to keep up. It wasn't unbearably warm, but it was warm. I might have a different perspective if we'd been there the whole time. The food was excellent
I got to meet a few people for the first time, and many I hadn't seen in ages. My cousins from Prince Edward Island made the trip, I'd only ever met the oldest, Joel and he wasn't much more than a toddler, now he's a grown man, with such a genuine smile that shines through his eyes, it's contagious. His little brother Logan, whom I'd never met, isn't so little and according to my older daughter looks like he should be a model for Hollister (whatever that means). Sadly I didn't get a chance to talk to their sisters, Marla and Leah. I guess I'll have to plan a trip to the little island.
Some cousins we see more often so I tried not to spend too much time with them as I'll likely see them at Christmas, or sooner. I tried to focus on those that came from out of town, like Uncle Gerry and Aunt Georgette and the other James Sauvé (when they named their son, they thought, as did everyone, that my name was Jamie), who made the trip from Calgary.
Spoke with my cousin John, who has always been something of a role model for me. It's really too bad he is so much older than I am, I suspect we would've had some great times in our youth had we only been a few years closer in age. I finally got to meet his husband Chris, who had a keen sense of observation and a quick friendly smile.
Shared some quick words (too quick, but there were so many people) with the Lagacé clan (Richard, Robert and Laura; and Uncle Lionel and Aunt Mary Lou), and my cousins Keith, Erin, Megan, Uncle Ken and Aunt Ann's family (somehow missed Shelly). Briefly spoke to my Uncle Alan and his sons Darren and Greg, finally met Greg's wife Corrie; Saw Uncle Jim, Aunt Anita and her kids Peter and Theresa, and so many of my Uncle Ron's daughters (Judy, Cheryl, Debbie, Kylie and Stefanie), many of which are friends on Facebook, but I was meeting a couple for the first time in person.
The group pictures were pure mayhem, but it was fun. We got a shot of the second-cousins, so all my children and the children of all my cousins. It was staggering, and not all of them were there! My older daughter wondered why there were adults in the picture. At 11 years old the age ranges involved was hard for her to grasp. Being the middle child of the middle child, there are plenty above and below me in the age chart, many of the older are grand-parents, but many of the young have not even started their families yet. So there will be more!
I think the most important thing was for the kids and Kiza to meet my family. They had met bits and pieces before, but this really showed them that we are part of something incredibly big.
There were way too many people that I didn't get a chance to chat with. I guess we'll have to do it again next year!
Of the thirteen siblings in my dad's family, only eight remain. They were all present for the family reunion this past weekend. This year would've marked the one hundredth birthday for both their parents, Joe and Audrey, who were born six months apart in 1912 (Audrey being the older).
These thirteen produced forty grand-children spanning 36 or 37 years. All but six showed up. Most have kids of their own, many are grand-parents themselves.
There were a lot of Sauvés. It was somewhat overwhelming. My godmother, Aunt Irene, my dad's oldest remaining sister organized it with the help of my uncle Ken, dad's younger brother, and as family reunions go, it was pretty good.
We arrived about halfway through the event, which ran from one o'clock to seven in the evening, so we were only there about three hours. The room was big enough, but the air conditioning wasn't able to keep up. It wasn't unbearably warm, but it was warm. I might have a different perspective if we'd been there the whole time. The food was excellent
I got to meet a few people for the first time, and many I hadn't seen in ages. My cousins from Prince Edward Island made the trip, I'd only ever met the oldest, Joel and he wasn't much more than a toddler, now he's a grown man, with such a genuine smile that shines through his eyes, it's contagious. His little brother Logan, whom I'd never met, isn't so little and according to my older daughter looks like he should be a model for Hollister (whatever that means). Sadly I didn't get a chance to talk to their sisters, Marla and Leah. I guess I'll have to plan a trip to the little island.
Some cousins we see more often so I tried not to spend too much time with them as I'll likely see them at Christmas, or sooner. I tried to focus on those that came from out of town, like Uncle Gerry and Aunt Georgette and the other James Sauvé (when they named their son, they thought, as did everyone, that my name was Jamie), who made the trip from Calgary.
Spoke with my cousin John, who has always been something of a role model for me. It's really too bad he is so much older than I am, I suspect we would've had some great times in our youth had we only been a few years closer in age. I finally got to meet his husband Chris, who had a keen sense of observation and a quick friendly smile.
Shared some quick words (too quick, but there were so many people) with the Lagacé clan (Richard, Robert and Laura; and Uncle Lionel and Aunt Mary Lou), and my cousins Keith, Erin, Megan, Uncle Ken and Aunt Ann's family (somehow missed Shelly). Briefly spoke to my Uncle Alan and his sons Darren and Greg, finally met Greg's wife Corrie; Saw Uncle Jim, Aunt Anita and her kids Peter and Theresa, and so many of my Uncle Ron's daughters (Judy, Cheryl, Debbie, Kylie and Stefanie), many of which are friends on Facebook, but I was meeting a couple for the first time in person.
The group pictures were pure mayhem, but it was fun. We got a shot of the second-cousins, so all my children and the children of all my cousins. It was staggering, and not all of them were there! My older daughter wondered why there were adults in the picture. At 11 years old the age ranges involved was hard for her to grasp. Being the middle child of the middle child, there are plenty above and below me in the age chart, many of the older are grand-parents, but many of the young have not even started their families yet. So there will be more!
I think the most important thing was for the kids and Kiza to meet my family. They had met bits and pieces before, but this really showed them that we are part of something incredibly big.
There were way too many people that I didn't get a chance to chat with. I guess we'll have to do it again next year!
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