Today was a productive and relaxing day all at the same time.  It was all about self-improvement – physically.  I got up and Niko and I went to the 9:00AM class with everyone else at Craic.  I think that there were 25 people in class today.  Ben was coaching because most of the other coaches are all at the Crossfit Games.  And when Ben is coaching, mobility is the focus!  Since it was only a 15 minute AMRAP we did a whole circuit of mobility.  Couch stretch, lacrosse ball, hammies, foam rolling.  It was kind of lovely.  And then the workout started.  I was kind of sick after dinner the night before and I think that made for a bad workout.  I struggled today.

Workout was:

15min AMRAP
Run 200m
10 KBS 53/36 – I did Russians at 44#
10 Pike Situps – I modified to these and did knee touches
10 Pushups – Bench push-ups

The run was okay, as were the KBS and sit-ups.  The PUs are where I lost the most time.  I only managed to get 4+run+11.  I just couldn’t get through the push-ups unbroken.  And they were on a bench.  I know I’m just starting to do them again, but man, I wish I didn’t struggle so much.  It’s like I’m back to square one.

After the gym, I went and got my hair done, then a manicure / pedicure…and then I took a nap.  It was a much needed relaxing day after a series of weekends away and busy weeks at work.

I hope that the rest of the weekend is like this.


Mod Tue Wod

Still feeling a bit under the weather, but wanted to get a workout in.  Emailed Jarrod because the WOD as written was:

A) weighted pullups – 5×3
B) Push Press 5×10 – increasing
for time:
50 pushups
50 KBS 53/35

Didn’t know how or what to sub for the first part of the workout.  Jarrod had me do step-in ring rows and deadlifts.  For the pull-ups I did 5 pull-ups instead of 3.

Steps-in: 2.5, 3, 3.5, 4, 4.5,  and deadlifts: 95, 125, 135, 145, 150 I might have gone a bit light on the deads, but since my low back has been bothering me off and on the last couple of weeks, I wanted to focus on some good form.  95, 125, and 135 felt really heavy, but I started to get into my stride at 145 and 150.  The ring rows were a bit challenging as I stepped in more, but I managed to get all five for all the sets.

Was really nervous about the push-up part.  I just got the go ahead to do bench push-ups a couple of days ago and 50 of them seemed daunting.  Got through the first 10 unbroken, then 5, and then it fell apart.  I got to 31 and I just couldn’t do anymore, so I moved onto the kettle bells.  I did Russians and used the 44# bell.  I’m getting comfortable using that weight now for Russians.  I did the first 25 unbroken, then 10, then 8, then 7.  I think my final time was 6:17.  I had a really, really hard time breathing towards the end of the workout and couldn’t seem to catch my breath for a solid 30 minutes after.  My pulse was racing like crazy as well.  I think it’s because I’m sick and not hydrating as much as I should.  I still don’t feel great today, so I’m taking today off.



Fridays are for FranStina

It’s nearing the end of the No Bread Challenge, so that meant it’s Friday Night Fran day.  Since I have had some shoulder woes throughout the competition, I didn’t really re-test what I did almost 50 days ago.  Instead, I did FranStina (my customized version of Fran).


75# Front Squats

Ring rows

Nothing really exciting to report, as suspected, the middle 15 reps were the toughest.  The weight got quite heavy for the front squats.  Final score: 4:53

Tonight, Craic is hosting Friday Night Fran.  It’s going to be a blast!  The energy during one of these events is awesome.

Tomorrow is Barbells for Boobs.  After talking to Jarrod, I think I’m going to do 95# squat cleans instead of clean and jerks.  I hope to finish in under 10 minutes.

Snow Mod WoD

No Bread Challenge – Day 39

Last night we were supposed to get hit with a rain storm with high wind gusts.  Instead, we got hit with a storm that dumped 4 inches of snow on top of us.  Originally, the workout was supposed to be Helen.  Since we couldn’t run outside, they switched the WoD to 30 thrusters, 500m Row for time. Since no shoulder to overhead for me, I did front squats.

The Rx weight for the workout was 65#, so that’s what I was going to do.  Then I got a subtle clue from Jarrod to go higher, so I did my mod wod at 75#.  The front squats were a lot tougher than I thought they’d be.  I had the bar way up on my neck and sometimes found it hard to breathe through doing 30 of them at an all out effort.  I had to break it up and drop the bar a couple of times.  Got to the row, tried to maintain about a 2:00 / 500m pace.  This was a sprint workout and my final time was 4:14.

Went home and got worried that with the sleet / freezing rain, the driveway would freeze over so I decided to do some weight training and a little metcon by shoveling.  Niko had to catch a train and since I live so close to work, I did the whole driveway.  The snow was wet and heavy and gave me a decent workout.  It bothered my shoulder a bit…but I got through it.

Here’s a sampling of the cleared driveway, Lily looking over the snowy street, and one of my favorite tshirts for working out.

Row and Burpees

No Bread Challenge – Day 36

I knew looking at today’s workout that it looked simple enough on paper, but was not going to be in actuality.  It was 4 RFT 250m row, 10 burpees.  Pure metcon workout and it kicked my ass.  Holy shit.  Not to mention that I did that workout yesterday with the med ball front squats.  My quads were KILLING me and are still sore as I type this.  The row was making them burn and then you would get off the rower and that jump up from the squatting position just killed you.  I did my mod wod of modified burpees and did the row as per usual.  Today’s WoD hurt me real good.  Definitely need to work on my metcon A LOT more. Final score: 9:19

Went and got my MRA earlier today.  Wasn’t half bad, I didn’t even panic as they eased me into the scanning chamber this time.  I barely felt the injection (although when the pain stuff wears off, I might be singing a different tune…)  Only hiccup was that on the last scan I had to go pee really badly and the last one was really, really palpable and it made me have to go pee more.  I finally had to hit the panic button because I was pretty sure I was going to pee my pants.  They let me out and I went and did my thing and went back in for the last scan.  Ugh.  Oh well.  If I end up having the surgery, I’m pretty sure my cats are planning my demise when I’m weak and can’t protect myself.  Here’s some proof of their plotting.

Tonight I’m off to see Wreck it Ralph with Susie Diesel and Johnny D’s…KIDS.  Niko doesn’t want to see it with me and I need an excuse to go see it (and not see it alone) so I’m borrowing their kids to be my excuse.  It’s a win-win 🙂