Holiday Break and New Year’s Eve

Can’t believe that I haven’t posted since Christmas Eve!  I must have been really taking this vacation thing seriously.  While I’ve been a bit active on Facebook and Twitter, I haven’t really been spending a ton of time on the Internet.  Mostly it’s been catching up on TV, hanging out with friends, and just plain old being lazy!

Craic ordered a limited amount of Sherpa Hoodies which are AMAZINGLY perfect for winter and going to the gym.  I love mine and wear it all the time.  It’s my favorite purchase so far.  John put together a photo montage of some of my fellow Craic Heads doing something “festive” for the holidays. I’m in the middle pic, flying away with Super Snowman!

I didn’t workout every day over the break.  I worked out the day after Christmas.  We did another team workout (although we posted individual scores).  We had 6 people on our team, so four of us partnered and acted as “one person.” My team was Kayla Dizzle Davis (who was my other “person”), Susie Diesel, Lisa D (they combined to be “one person”), Cathy, and KarMa.  Great team composition.  Had a great workout.

Teams of 4
6 min amrap x 4 rest 3 minutes each round

partner 1 rows 200 m while
partner 2 completes amrap power snatch 75/65
partner 3 completes amrap pushups
partner 4 completes amrap deadhang pullups

The rower tags partner 2 and everyone rotates, score is total reps completed by the whole team

We ended up doing individual scores:  Mine came out to be 231.  I don’t remember the breakdown of how many of what I did in each round.  I did power cleans instead of snatches, bench push-ups (still working on legit ones), and ring rows.  The push-ups were hard, and I could really tell that I rely way too much on my right shoulder.  I need to start evening out the effort.

I skipped Thursday, and instead did a mobility day (read: 90 minute massage) with Nichole McCann.  She’s a Crossfitter who Johnny D told me about.  This massage isn’t for relaxation.  There is a lot of stretching and deep tissue.  She is doing some work on my shoulder and focusing on what I call, a case of the left.  Shoulder, hip, ankle…all left.  Ugh.  I’m going to be going to her regularly from now on to work on my shoulder and mobility.  She’s great, and I’d recommend her for anyone else that’s in the area and interested in doing this type of massage.  Also, she’s a Crossfitter – so she gets us crazy people.

Friday’s workout seemed like a team workout, but it’s because there were so many people in the class.  I have to give Glen credit for coaching these classes – it’s really an exercise in managing chaos.  I laned with Lisa D, Callahan, and Nikki.  The workout was:

3 rounds for time – 1min rest between rounds

1min Row for Cals
1min Power Clean 75/45
1min KBS 53/35
1min Box Jump

Three rounds didn’t seem so hard on paper, but this one killed me.  Since we had so many people, we had to start on different rotations.  I started on the box jump (of which I did step-ups) and ended with the kettle bell swings. Holy shit the cleans and the KBS got so heavy.  I thought that the KBS would be the easiest part because of the momentum, but not so much.  Ugh.  I started strong-ish for the first round at 80 reps.  Then it went downhill quickly after that.  Round 2 = 67, Round 3 = 63.  For a total of 210 overall.  

I was just plain lazy over the weekend as it related to working out, so I took Saturday and Sunday off.  (However, shoveling heavy, wet snow was a WOD in itself on Sunday!)

Went back into Craic to get my last workout of 2013 this morning in.  This was a woulda, coulda, shoulda workout:

21-15-9
Thrusters
Power cleans

Instead of thrusters, I opted to do front squats.  Even modifying to front squats, I was still worried about my knee, which is still bothering me.  Blech.  After conferring with Glen and expressing my concern, he suggested that I do 15-12-9 front squats to give my knee a break.  I thought that this was a great plan.  I had to break up everything in the workout, but I think if I had thought it out more, I would have (1) gone up heavier in weight and (2) done 21-15-9 of the front squats.  I did 75# and the rep scheme I just described and ended up finishing in 7:49.  A little too fast, definitely would have, could have, and should have gone heavier and done the full rep scheme.  Still, I got a great workout in and hopefully my knee is on the mend.

Over the break, my eating went to shit.  The good news is that it didn’t go to total shit – just some treats a little too often.  Tomorrow is a new day and a new year and time for me to get back at it.  Glen gave a little talk before today’s class (there were SO MANY PEOPLE THERE) and said that there are a lot of people who are making New Year’s Resolutions right now…and likely they won’t go for more than a month in keeping them.  But Craic-heads, he said, are different.  We set goals and achieve them.  And that’s what I’m going to do this year.  This isn’t a resolution, per se…but more like a framework for what 2013 and beyond is going to be.

Here are some pics from the holiday break for your viewing pleasure! Happy New Year everyone!

Hobo and Santa keep watch over the neighborhood

Hobo and Santa keep watch over the neighborhood

Hobo helping me with mobility.  Where does the cat end and my leg begin?

Hobo helping me with mobility. Where does the cat end and my leg begin?

White Christmas on Sabbathday Lake in Maine

White Christmas on Sabbathday Lake in Maine

My niece and great-nephew Owen opening presents on Christmas

My niece and great-nephew Owen opening presents on Christmas

Leif Dizzle Davis got a vacuum for Christmas.  He's so happy :)

Leif Dizzle Davis got a vacuum for Christmas. He’s so happy 🙂

Snow cat I made in our front yard (which has since been buried by other snow!)

Snow cat I made in our front yard (which has since been buried by other snow!)

Project Closet.  Purged for the new year!

Project Closet. Purged for the new year!

Rudolph! (As seen at our neighbors across the street)

Rudolph! (As seen at our neighbors across the street)

Some Cards Against Humanity was played over the break.  This was my favorite combo and was put together by a wife and picked by her husband.

Some Cards Against Humanity was played over the break. This was my favorite combo and was put together by a wife and picked by her husband.

Christmas Eve Team WOD

I was cutting it too close with going to Crossfit Lewiston, so I decided to workout this morning with the Craic crew at the 9AM class before we left for Maine. It ended up being a team WOD, teams of three. Smartly programmed as class was PACKED this morning. I modified the crap out of this team WOD. Partnered with Jayme and Carleen – two tough gals and it was a blast.

It was a AMRAP 20:
partner 1 runs 200 m while
partner 2 does amrap thrusters 105/75
partner 3 does amrap toes to bar
score equals total reps for the whole team

I ended up subbing 12 calories on the airdyne for the run (I tried a warm up run and my ankle was not having it), an on the ground toes to bar type thing for the actual toes to bar, and front squats.

We ended up going at a good clip and got around 351 or so. Jarrod had us think of an interesting name for our team, so I suggested “The Cat’s Meow” and Jayme and Carleen agreed. My knee, during the 2nd round of front squats felt like it slipped out of place. It was really scary. It only hurt after that when I straightened my leg completely and it’s not bothering me now. It scared the crap out of me when it happened. I just need to be more careful and Jarrod suggested getting some knee sleeves to keep them warm.

Short-ish post today as I’m about to leave for Maine. Happy holidays to everyone out there!

DT = Deceivingly Tough!

Had no idea what I was getting myself into this morning. Saw the WOD last night and was excited because it was a lifting WOD. What I didn’t know is that the WOD is actually a Hero WOD and it kicked my ass.

I thought I’d go on the “lighter” side because I’m still easing back into shoulder to overhead. After talking with Jarrod, I decided to go with 75#. With any barbell complex, if you drop the weight, you have to pick it up again and do the progressive lifts to get to the last one. So the WOD (called DT) was as follows:

5 rounds for time with same weight

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

So, if you dropped the weight after your 12 deadlifts, you’d end up having to do a 13th deadlift to start your hang cleans.  If you dropped your hang cleans, you’d end up doing 10 cleans instead.  It was rough.  The hang power cleans were the worst part.  I broke up my deadlifts because I knew going into the hang cleans, I’d need a little extra energy to get the first few reps out.  I ended up doing the first set unbroken and then it fell apart after that.  We had a 15 minute time cap and I was really concerned with finishing at that time cap.  Screw my bad shoulder, even if my shoulder was the picture of health, I still would have struggled at anything higher than 75#.  The second set, I think I broke it up in (6,6) (4,3,2) (6) and then it got all jarbled from there.  Final time was 11:38.

The push jerk felt good, didn’t bother my shoulder (just got a bit heavy).  I like doing jerks.  (Take that comment as you will)

Headed up to Maine to spend Christmas with the family and hoping to get a WOD in with Crossfit Lewiston.  Wicked stoked that there’s a box that’s open near-ish to where my family lives 🙂

 

 

Post-Apolcalypse Workout

Well, the world didn’t end yesterday.  Grumpy Cat is not happy about it.

gc apocalypse

Sorry I haven’t blogged in a few days.  I officially went on vacation as of Thursday and I’ve been a little lax in posting.

Thursday

Went to the 7:30 class and got partnered with Ryan.  He’s a 20-something that is a bit of a powerhouse, so we had to switch up the weights after every round.  Barbell math is hard in the morning!  Workout was:

5 Rounds increasing weight every set
5 Front squats
rest 10sec
10-12 Back Squat
rest 3mins

I did a warm-up set at 45# and then one at 75# and then started to work up.  I had 125# in my head when I started as where I would end up and I did the following weight scheme: 95#, 105#, 110#, 115#, 125#.  I think that I should have not put the 125# in my head, because I probably could have ended up at a heavier weight.  This strength workout was deceiving because it really winded me (and everyone else) and that three minutes between sets flew by fast.  Ryan ended up at 210#.  Beast.  The last 4 reps of each of the back squats seemed almost impossible at times, but I ended up getting 12 reps for every set.

Friday

This was supposed to be a rest day for me (day 5 at the gym) – but I had to go in to the 6:30AM class because it was my friend Nicole’s last day at the gym before she was taking off to go and have her baby.

On Friday, everyone did what looked like a killer WOD, but I rowed most of the time (active recovery).  My left wrist is bothering me and my grip gave out about 10 minutes into the row.  I used a lacrosse ball to work out some of the kinks in my forearm muscles.  Not sure what’s going on there, but hoping that some mobility and such will work it out.

Here’s the 6:30AM crew showing up to say their goodbyes to our girl, Nicole.  We’ll miss her screaming out “10 SECONDS!!!” as the clock countdowns to our WODs starting!  I know she hates when people say this, but she’s truly been inspiring to workout with during her pregnancy because she’s such an animal.  She’s due in like three weeks and worked out until the last moment she possibly could.  She modified workout appropriately, but really busted her ass during every workout.  When I work out with her, I really have no excuse.

photo 3 (1)

Saturday

This was a pretty straightforward workout…and it was nice to go to Craic on a Saturday – I haven’t been in awhile.  The WOD was three rounds for total reps:

  • 1:00 Wall Balls
  • 1:00 Sit-Ups
  • 1:00 KB Swings
  • 1:00 REST

I substituted push-ups on the box for wall balls.  My right knee has been sore since the squat workout.  These killed me for total reps.  I was only able to get 11-13 push-ups per round.  This was a quick workout, but really used my shoulders and core a lot.  Hopefully I won’t be too sore tomorrow.  Great class, great energy.  Total score was 145.  Not a ton to say about this workout as it was pretty straightforward.

 

 

 

Woke up at 5:45am, turned off my alarm clock with the intention of sleeping in (which was set to go off at 6:00AM).  Instead, I was wide awake – so I got up and ambled into Craic.

Today was an AMRAP 15:

  • 15 kettlebell swings
  • 10 push-ups
  • 15 box jumps

I modified the crap out of this WOD because of my various ailments and limitations:

  • 15 Russian KB swings (35#)
  • 5 box push-ups (doing form the legit way, with my elbows in)
  • 15 box step-ups

My focus (and what Jarrod told us to d0) was to maintain a quick, yet steady, pace the entire time and do most of the movements with little rest in between.  Was able to do this with the KB swings and step-ups, but doing push-ups (even on the box) the legit way is proving quite tough.  It’s hard to unlearn bad form and get muscles working that you usually don’t.   It’s going to be a long slog, but my goal is to do this legit!  Was nice to be able to get through this workout and not feel dizzy.

I think in such a stupor, I put the wrong score up on the whiteboard.  Oopsies.  My final score was actually 7+29.  I was also writing my name up there in a way to spite Jarrod (because he made fun of the line I drew on the board) and wrote my name as a picture of a cat instead of my actual name.

 

Today is my last day at work until after the holidays.  I’m looking forward to some good R&R over the holidays (with workouts sprinkled in there…)

 

 

DNF on a Gray Day

I think that this was my first official DNF.  I didn’t feel great when I woke up this morning and thought about sleeping in and not going into Craic.  But I needed to pick up my Flat Manley from Kendyl and also see my 6:30AM buddy Nicole off as she’s about to have a baby!

6 x 250m sprints on the rower.  Three minutes rest in between.

Sat down on the rower and felt dizzy before I even started.  Jarrod taught us how to fast start, which was immensely helpful.  Made it through three sprints and the room started spinning.  I thought I was going to fall off the rower, and it wasn’t just because I was gassed.  I DNF’d today’s workout.  Booo.  The fastest of the three 250m I did was :50.0 and the slowest was :52.6 – but ultimately, since I didn’t do the last three sprints – I DNF’d.  It took me about 20 minutes to not feel dizzy anymore, so I think stopping was a good thing for me today

DNF score on the board

DNF score on the board

But I got to see Nicole and also get my Flat Manley to carry with me on my travels.  I’m going to make every Crossfit box I visit pose with him. Right now, I just had him pose with my cats.

Friday and Monday with a Holiday Party in Between

Wasn’t in the right head space to post on Friday after the Sandy Hook tragedy so I took the weekend off from posting. But reading this post on BuzzFeed made me feel a little better about the world.

Onto posting about the workouts.  Friday’s workout was:

5 rounds for reps with three minutes between rounds:

30 secs touch and go power cleans

30 secs burpee box jumps

I partnered with my friend Lauren.  She and I joke that combined, we are the perfect Crossfitter.  You can tell from Friday’s workout that that was exactly the case.  She’s is amazing at metcon and gymnastics and I lean towards to strength and sprinting workouts.  My scores broke down as follows:

Cleans / Burpee Step-Ups (ankle)

  1. 16/5
  2. 16/6
  3. 15/5
  4. 14/5
  5. 13/5

Total: 100

Lauren’s Score

  1. 17/6
  2. 14/7
  3. 13/6
  4. 13/6
  5. 13/6

Total: 101

We compliment each other well.  As you can see, I did a wee bit better on the cleans and she kicked ass on the burpees and we ended up getting close to the same exact score!  This one got hard for me at the end because my grip and forearms were toast – really wanted to get 20 each round, but that wasn’t in the cards that day.  I got to wear my new socks at Friday’s workout.  They made me happy 🙂

Hello Kitty socks FTW!

Hello Kitty socks FTW!

Today was a leg strength and pull-up workout.  I finally tried to do a workout that included multiple reps overhead!  The workout was:

A) 5 rounds -3min rest in between
5 Thrusters
rest 10s
20 walking lunges with DB’s

B)100 pullups for time

Worked out with my gal Kendyl again.  Point was to go up each round for both the thrusters and the walking lunges.  For the thrusters, I started out fairly light for me 45# and then went up in increments of 10#. I was just excited to do some overhead reps again! For the walking lunges, I’m still working on my core stability and my grip sucks on the dumbells, so I ended up failing halfway through my 4th round, but rebounded for the 5th round.  I also didn’t realize that the lunges were supposed to also go up in weight, so I started fairly heavy for my first round.  I ended up doing part A of the work out kind of wrong, but here’s what I ended up doing:

Thrusters / Lunges

  1. 45# / 26#
  2. 55# / 26#
  3. 65# / 35#
  4. 75# / 35# (tried 44# and 40# and failed with both)
  5. 85# / 44#

100 ring rows for time.  I think my time was 6:38.  I broke it up by doing 15 reps, then 10 reps, then the last 75 reps were broken into sets of 5.

The Craic Holiday party was this weekend at Susie Diesel and Johnny D’s house.  Great time all around – can’t believe how big Craic is.  The party was huge and a good time all around.

Me and Susie Diesel all gussied up!

Me and Susie Diesel all gussied up!
Coach McEvoy approves of this party! (And we can all agree, we approve of Coach McEvoy!  Sara is a lucky lady!)

Coach McEvoy approves of this party! (And we can all agree, we approve of Coach McEvoy! Sara is a lucky lady!)

Coach Dizzle and Coach Glen show us teamwork at its best.  (And Dizzle got all dressed up for the party too!)

Coach Dizzle and Coach Glen show us teamwork at its best. (And Dizzle got all dressed up for the party too!)

Back squats, front squats…every where you squat squat!

Straight forward workout today. Lots of…you guessed it… squats!

7×7 backsquats – about 75% – 80% of your 1RM weight.  I did 145#.  It was nice to not have to pause at the bottom of the squats like last week.  Worked with Kendyl and Leila today.  Love them. I need to work on keeping my knees out when I come up from the back squat.  

The second half of the workout was 10-9-8-7-6-5-4-3-2-1 front squats and for me, ring pulls.  I did 75# for the front squats.  Was able to do entire set unbroken.  Just focused on maintaining a steady, quick pace throughout the entire ladder.  Worked on not using my legs to propel me upward on the ring rows.  Am definitely feeling it in my back muscles and shoulders.  Final time was 7:08. 

Team Clean

I hardly have the energy to type this.  I am not sure if it’s because yesterday and this morning’s WOD kicked my ass so hard or that I might be coming down with the plague that has hit my company pretty hard.  Fuck.

I love sprint / interval WODs and I was really looking forward to today’s.  It was:

4 rounds of

:20 burpees / :20 row for total meters, three minute rest in between

Rest 7 minutes and then repeat the above.

Three minutes rest in between after :40 seconds of hard work?  Looked like my kind of workout.  I partnered with Kevin, who is usually an afternoon / evening class guy – but he made a guest appearance in our class.  Jarrod dubbed us “Team Clean” because Kevin has one of the fastest cleans in the gym and we’re both suffering from shoulder stuff – so all we can both do is clean.  Kevin’s metcon is amazing.  He banged out on average 12 burpees per round and around 100m per round for the row.  I screwed him on two rounds – one of them I didn’t hit the row button hard enough and he had to row for an extra 5 seconds (blargh!) and then I counted 6 twice on his burpees in another round.

This workout was BRUTAL.  I thought I was going to pass out with the 7 minute break in between.  I was dizzy, I had stitch in my side – I literally gave this workout everything that I had in the tank.  I averaged about 8-9 burpees per round and 95m per round for the row.   My last burpee of my last set I was so determined to get my hands above my head, I almost fell face first onto the floor.  I think today, I realized the true meaning of digging deep.   I had trouble getting into my car, putting the key into the ignition (I think I tried and failed like three times), and just driving to my house.  When I got home, I went upstairs and laid on the floor for a good 10 minutes.  Then I realized that I forgot my phone at Craic and had to get back into the car.  Niko wouldn’t let me drive for a bit because I was a little loopy (which is probably a good idea).  This was probably the closest that I’ve gotten to vomiting after a workout (and/or passing out!) Some of this is probably due to the fact that I’m not hydrating as much as I should (colder weather makes me forget that I’m thirsty!) but mostly because I pushed myself as much as I could today.

Here’s a breakdown of the scores.  The totals might be a bit messed up because I was doing the math in my head while being completely out of my mind.

photo (3)

 

 

I’m going to be walking funny after that…

Today was a terrible workout day for me.  I did a new movement which completely kicked my ass.  Add it to the things for me to work on.

The workout was:

A1)  Rear foot elevated DB split squats 6-8/leg x5 rest 60 seconds bw legs -3 down 1sec pause explode up 1 sec pause at top

A2) 10 ring rows, 20# bi-cep curls to max effort
Here’s a demo video that John put together of the rear foot elevated DB split squats (say that five times fast).  The video has a guest appearance by Bruin!

Looks easy-ish, right?  I thought I’d do a decent amount of weight, as my legs are the stronger part of my body.  WRONG.  The point is to not use your elevated foot and use the leg you’re standing on.  My foot kept cramping, I couldn’t hold my balance.  My ankles were killing me.  Jarrod said prior to the workout that if your elevated foot is bothering you, you’re doing it wrong.  I was doing it wrong. I couldn’t process how to do it correctly.  I got the hang of it sort of with the lighter weight, but the minute I moved to a heavier weight – all hell broke loose.  My legs are going to be so sore tomorrow, I’ll surely be walking funny by the end of the day.  The final weight I got to was 52#.  Ugh.  Not much to say about today other than that.  Just have to put the work in.