Back from paradise. Fiji was absolutely stunning. The weather was perfect, food was delicious, drinks were abundant and the wedding was beautiful. For five days we were off the grid. We didn’t want to leave but we also missed Lily a while big bunch. I took a boat load (pun totally intended) of pics so I’ll add a few when I get them on the computer at home.
Back to reality.
And back to Crossfit last night. I don’t know if it was the sun coming out of my skin or what but I was so incredibly hot last night during the WOD I had to take my shoes off and finish in my bare feet. After finishing, I proceed to stick my head in the freezer and rub a cold pack on my skin to cool me down. Tonight’s 5RM back squat is much more along the lines of vacation recovery than last night’s 7 rounds for time, 7 push jerk, 7 CTB and 7 burpees. Barf.
Wednesday, March 27, 2013
Monday, March 18, 2013
this is how I math
13.2 is in the books. I had a math fail at the end of my workout. My goal was 180 (6 rounds). Here it is:
10 min AMRAP
5 shoulder to overhead 34kgs
10 dead lifts 34kgs
15 box jumps
So silly me, I got my 6 rounds in with about 1 min left and thought to myself ‘ok, I’ll squeeze in the shoulder to overheads and dead lift and that’ll give me a nice 200 to finish on’. Boy I suck. I ended up with a final score of 199. I’m happy though. I still met my goal. Let’s hope I can bring a calculator to 13.4.
Yes, I’m going to miss 13.3. I’ll be away in Fiji doing as many reps as possible of drink to mouth.
10 min AMRAP
5 shoulder to overhead 34kgs
10 dead lifts 34kgs
15 box jumps
So silly me, I got my 6 rounds in with about 1 min left and thought to myself ‘ok, I’ll squeeze in the shoulder to overheads and dead lift and that’ll give me a nice 200 to finish on’. Boy I suck. I ended up with a final score of 199. I’m happy though. I still met my goal. Let’s hope I can bring a calculator to 13.4.
Yes, I’m going to miss 13.3. I’ll be away in Fiji doing as many reps as possible of drink to mouth.
Wednesday, March 13, 2013
decked out
My first piece of Crossfit clothing! It’s nice and simple, comfy and fits great. Let’s face it, I don’t have the issue of boobs hitting me in the chin when I workout so support isn’t really on the radar when I pick out a sports bra. Time to christen this baby with a little sweat I say! Maybe I’ll save it for 13.2 on Friday. I have another shirt coming in the mail from WOD Addiction too!
One more week till Fiji!
Last night we did 1RM clean and jerk. I managed to get 55kgs cleaned but not jerked...next time for sure. I’m amazed at how quickly I’m increasing the weight. When I first started Crossfit I thought ‘there is no way I’m going to be able to lift that much ever’. When I started to see the light a little, my thoughts changed to ‘ok I might be able to do that but it’ll probably take me a year’. Now my thoughts are ‘holy crap I can do that already?!?’. It’s almost as if I had it in me all along but just needed the right medium to bring it out. Crossfit is proving to be that medium.
me·di·um (md-m)
n. pl. me·di·a (-d-) or me·di·ums
1. An intervening substance through which something else is transmitted or carried on.
2. An agency by which something is accomplished, conveyed, or transferred.
3. pl. media
a. A surrounding environment in which something functions and thrives.
One more week till Fiji!
Last night we did 1RM clean and jerk. I managed to get 55kgs cleaned but not jerked...next time for sure. I’m amazed at how quickly I’m increasing the weight. When I first started Crossfit I thought ‘there is no way I’m going to be able to lift that much ever’. When I started to see the light a little, my thoughts changed to ‘ok I might be able to do that but it’ll probably take me a year’. Now my thoughts are ‘holy crap I can do that already?!?’. It’s almost as if I had it in me all along but just needed the right medium to bring it out. Crossfit is proving to be that medium.
me·di·um (md-m)
n. pl. me·di·a (-d-) or me·di·ums
1. An intervening substance through which something else is transmitted or carried on.
2. An agency by which something is accomplished, conveyed, or transferred.
3. pl. media
a. A surrounding environment in which something functions and thrives.
Monday, March 11, 2013
one down, four to go
I did the Open 13.1 WOD on Friday. It was intense but I thought I did pretty well. I had a goal of 130 reps and I managed to squeeze out 125. I’m happy with that for my first time and only being with Crossfit for about 3 months. I hit a new snatch PR on Thursday night of 40kgs so I was a little more confident going in to the workout. It was such a great experience and I’m looking forward to 13.2 already. There was so much energy at the box and everyone cheering each other on...pretty awesome! Here’s what went down in 17 mins:
40 burpees
30 snatch 20kgs
30 burpees
30 snatch 35kgs
20 burpees
30 snatch 45kgs
10 burpees
Snatch at 55kgs, as many as possible
We won’t find out what 13.2 is until Thursday morning. As long as it’s nothing to do with rope climbs, double-unders or hand stand push-ups, I’ll be happy.
I put another recipe to the test last night. I wanted something different in the morning and something that would save a bit of time since we all know it’s a hard choice between a few extra minutes of sleeping or straightening our hair. Sleeping in usually wins the toss for me since I’m usually seen with my hair in a bun at work. I found a recipe for vegetable and tuna quiche from My Clean Plate on Instagram and tweaked it a bit since I’m picky when it comes to veggies.
· 2 full eggs plus at least 2-3 egg whites, beaten
· ¼ cup grated zucchini with water squeezed out
· ¼ cup grated carrots
· ¼ cup chopped baby spinach
· ¼ cup chopped mushrooms
· 1 small tin of tuna in spring water, drained
· 1 tbsp fresh chives, chopped
Mix all the veggies and tuna in a bowl and then add the beaten eggs and egg whites. You may need to add more egg whites depending on the amount of veggies you have. Grease a small casserole dish with coconut oil or olive oil and pour the mixture in. I sprinkled a small amount of cheese on top. Bake for about 20-25 mins at 180C and set your alarm five mins later for the next morning. You’re welcome.
40 burpees
30 snatch 20kgs
30 burpees
30 snatch 35kgs
20 burpees
30 snatch 45kgs
10 burpees
Snatch at 55kgs, as many as possible
We won’t find out what 13.2 is until Thursday morning. As long as it’s nothing to do with rope climbs, double-unders or hand stand push-ups, I’ll be happy.
I put another recipe to the test last night. I wanted something different in the morning and something that would save a bit of time since we all know it’s a hard choice between a few extra minutes of sleeping or straightening our hair. Sleeping in usually wins the toss for me since I’m usually seen with my hair in a bun at work. I found a recipe for vegetable and tuna quiche from My Clean Plate on Instagram and tweaked it a bit since I’m picky when it comes to veggies.
· 2 full eggs plus at least 2-3 egg whites, beaten
· ¼ cup grated zucchini with water squeezed out
· ¼ cup grated carrots
· ¼ cup chopped baby spinach
· ¼ cup chopped mushrooms
· 1 small tin of tuna in spring water, drained
· 1 tbsp fresh chives, chopped
Mix all the veggies and tuna in a bowl and then add the beaten eggs and egg whites. You may need to add more egg whites depending on the amount of veggies you have. Grease a small casserole dish with coconut oil or olive oil and pour the mixture in. I sprinkled a small amount of cheese on top. Bake for about 20-25 mins at 180C and set your alarm five mins later for the next morning. You’re welcome.
Tuesday, March 05, 2013
cooking with Sweet Brown
I whipped up something new last night. I’ve seen a few recipes for Sweet Potato Latkes floating around the realms of facebook and instagram lately to which my mouth would water at the sight, I could probably give Lily a run for her money....nah I retract that...she’s a drool machine. Anytime Ryan and I try to eat, you can feel her eyes burning a hole in you, so you look over at her to find two long fang-like strings of drool hanging out of her jowls. She’s so lady like.
Ok, back on topic. The chosen recipe for my experiment was from fastpaleo.com:
- 2 cups of grated, peeled sweet potato (about one small potato)
- 1 cup of grated zucchini, skin on
- ½ cup chopped green onion
- 1 egg, beaten (add at the end)
- Salt and pepper to taste
- Any other spices you wanna add (I used Moroccan spice)
First, grate the sweet potato and zucchini and squeeze out as much of the liquid as possible. The recipe suggests setting it in the fridge for 15-20 mins but....AIN’T NOBODY GOT TIME FOR DAT! I just used good old elbow grease to get out all the juice. Mix in the green onion and spices and finally the beaten egg. Heat up a frying pan to medium heat with 1-2 tbsps coconut oil (or other healthy oil). Form a small amount of the mixture into a ball and place in the pan. Press with the spatula to make them nice and pancakey-shaped. Flip after about 10 mins or when they are golden brown (or closer to black when I cook). They should hold together nicely at this point. Finally, try not to eat them all....I skipped this step. You should get around 6 latkes.
Ok, back on topic. The chosen recipe for my experiment was from fastpaleo.com:
- 2 cups of grated, peeled sweet potato (about one small potato)
- 1 cup of grated zucchini, skin on
- ½ cup chopped green onion
- 1 egg, beaten (add at the end)
- Salt and pepper to taste
- Any other spices you wanna add (I used Moroccan spice)
First, grate the sweet potato and zucchini and squeeze out as much of the liquid as possible. The recipe suggests setting it in the fridge for 15-20 mins but....AIN’T NOBODY GOT TIME FOR DAT! I just used good old elbow grease to get out all the juice. Mix in the green onion and spices and finally the beaten egg. Heat up a frying pan to medium heat with 1-2 tbsps coconut oil (or other healthy oil). Form a small amount of the mixture into a ball and place in the pan. Press with the spatula to make them nice and pancakey-shaped. Flip after about 10 mins or when they are golden brown (or closer to black when I cook). They should hold together nicely at this point. Finally, try not to eat them all....I skipped this step. You should get around 6 latkes.
Friday, March 01, 2013
Thursday, February 28, 2013
ok Canada, I guess you can have her back
The house is a little emptier now; Jen has arrived safe and sound back in Canada. Ryan caught Lily sleeping on Jen’s bed yesterday evening...she misses her too. Jen was my little piece of home for three and a half weeks and I loved every minute of it, and not just because we ate a butt load of ice cream (at least it wasn’t beaver tails and ice cream this time).
My eating habits were definitely slack over the past three weeks so it’s time to pull up my socks again. I’m almost 12 weeks out from the competition and honestly the competition has been the last thing on my mind. Crossfit has taken over that space in my head (hey I didn’t say empty space). I’m currently signed up for three sessions per week but I’m going to change my membership so I can train five days per week starting next week. The strength I now have from just doing three days is something I never thought I’d achieve and I’m excited to see what five days will do. I also signed up for the Crossfit Open which begins on March 5th and goes for 5 weeks. I know I’m not going to be able to Rx every workout but I’m going to give it my best and I’ll for sure learn a thing or two. A whole group of us newbs at my box have signed up so the support is going to be phenomenal.
Snatch and double unders tonight. Bring on the giggles as CMCraig critiques our snatches.
My eating habits were definitely slack over the past three weeks so it’s time to pull up my socks again. I’m almost 12 weeks out from the competition and honestly the competition has been the last thing on my mind. Crossfit has taken over that space in my head (hey I didn’t say empty space). I’m currently signed up for three sessions per week but I’m going to change my membership so I can train five days per week starting next week. The strength I now have from just doing three days is something I never thought I’d achieve and I’m excited to see what five days will do. I also signed up for the Crossfit Open which begins on March 5th and goes for 5 weeks. I know I’m not going to be able to Rx every workout but I’m going to give it my best and I’ll for sure learn a thing or two. A whole group of us newbs at my box have signed up so the support is going to be phenomenal.
Snatch and double unders tonight. Bring on the giggles as CMCraig critiques our snatches.
Wednesday, February 27, 2013
she's famous...island famous
A couple of weeks ago I wrote about my grandma doing yoga at 94. My mom got a call from CBC in Charlottetown saying that they wanted to interview my grandma and record her doing a class at Health Within. Instead of telling you how it went, check her out! Fast forward to about 20:50 der eh!
Thursday, February 21, 2013
Harvey Spectacular
I know...I’ve been slack. Coach Master Craig has been on my case to post something. I don’t really have an excuse other than I got pretty busy at work in the last week and haven’t had time to write anything during the day. Jen also brought me a nice souvenir from Canada....a cold. I don’t even remember the last time I had a cold...I’d say about a year and a half to two years. So after work I’ve just been relaxing with my feet up and catching a few hours of the oh-so-handsome Harvey Spector (if you don’t watch Suits you need to NOW!) before crawling into the bedroom for a 7 hour cough-induced coma.
Ok let me go back for a minute. I don’t follow too many TV series’ (aside from HIMYM, The Walking Dead and Game of Thrones), but about a week and a half ago we started watching Suits and...oh...my...gah! I was hooked from episode one and not just because of his amazing haircut and rugged handsomeness (it’s a big part though, he’s dreamy). I challenge you...watch one episode...you’ll be hooked! I’m pretty sure Jen is going to go back to Canada and sign up for cable TV just to get her Harvey fix.
A couple new PR’s for me this week! 92.5kg deadlift for 3 reps and 37.5kg 1RM snatch! I also managed to get my first unassisted pull-up so I’m pretty happy about that. I still get impatient with myself and I feel I have to really be aware of the fact that these things take time and I will get there eventually. Baby steps are still a step in the right direction. Tonight we’re doing 75 handstand push-ups for time. Here’s to another baby step.
Ok let me go back for a minute. I don’t follow too many TV series’ (aside from HIMYM, The Walking Dead and Game of Thrones), but about a week and a half ago we started watching Suits and...oh...my...gah! I was hooked from episode one and not just because of his amazing haircut and rugged handsomeness (it’s a big part though, he’s dreamy). I challenge you...watch one episode...you’ll be hooked! I’m pretty sure Jen is going to go back to Canada and sign up for cable TV just to get her Harvey fix.
A couple new PR’s for me this week! 92.5kg deadlift for 3 reps and 37.5kg 1RM snatch! I also managed to get my first unassisted pull-up so I’m pretty happy about that. I still get impatient with myself and I feel I have to really be aware of the fact that these things take time and I will get there eventually. Baby steps are still a step in the right direction. Tonight we’re doing 75 handstand push-ups for time. Here’s to another baby step.
Thursday, February 14, 2013
a little love <3
Happy Love Day!!
It’s been a week since I posted last. Jen and I have been having a great time despite me having to work. It’s so great to have her around; she’s my sista from another mista for sure. I took her to a koala sanctuary on the weekend and saw lots of cool critters, she cuddled a koala and patted some roos. I have tomorrow off from work so we’re gonna exercise our shopping muscles. Still counts as exercise in my books. On the weekend we plan to head to Noosa and laze on the beach, explore the shops and maybe rent a stand up paddle board, of which I’m sure my weak-ass core will thank me.
I’ve still been making a few Crossfit visits during the week. Made two reps of 50kg power clean the other night! However my quads are still complaining from 150 wall balls that is Karen. My eating has been a little slack since Jen arrived but I’m not too worried about it, it’s only a couple of extra cheats and I’m still doing my meal prep and making good choices (most of the time). There’s a little thing called ‘trip to Fiji in a month’ that I need to remember.
Tonight Jen is cooking Ryan and I a lovely supper and instead of Valentines gifts, Ryan and I have decided to make a cake together. I’m not a big celebrator of Valentines anyway and just wanted something fun and out of the ordinary to do together. Ryan shows me how much he loves me every day J ....ok how many of you are choking on your supper right now :P I know laaaaaaaaame haha
Don’t forget to show yourself some love!
It’s been a week since I posted last. Jen and I have been having a great time despite me having to work. It’s so great to have her around; she’s my sista from another mista for sure. I took her to a koala sanctuary on the weekend and saw lots of cool critters, she cuddled a koala and patted some roos. I have tomorrow off from work so we’re gonna exercise our shopping muscles. Still counts as exercise in my books. On the weekend we plan to head to Noosa and laze on the beach, explore the shops and maybe rent a stand up paddle board, of which I’m sure my weak-ass core will thank me.
I’ve still been making a few Crossfit visits during the week. Made two reps of 50kg power clean the other night! However my quads are still complaining from 150 wall balls that is Karen. My eating has been a little slack since Jen arrived but I’m not too worried about it, it’s only a couple of extra cheats and I’m still doing my meal prep and making good choices (most of the time). There’s a little thing called ‘trip to Fiji in a month’ that I need to remember.
Tonight Jen is cooking Ryan and I a lovely supper and instead of Valentines gifts, Ryan and I have decided to make a cake together. I’m not a big celebrator of Valentines anyway and just wanted something fun and out of the ordinary to do together. Ryan shows me how much he loves me every day J ....ok how many of you are choking on your supper right now :P I know laaaaaaaaame haha
Don’t forget to show yourself some love!
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