Humorous Conversations I've Had or Heard

I have a couple today...

Central Canada Sectional WOD #3

5 rounds for time:

• 5 Power Cleans - 85lbs
• 10 Burpees
• 200m Run

Humorous Conversations I've Had or Heard

My work has about a 90% female population.  Today in my department of Hematology, it was all women.  This is what I heard today...

"300"

I finally got to do the "300" workout today.  I've always wanted to try it out.  I came off a night shift, then Christine and I did the WOD...

Humorous Conversations I've Had or Heard

I've decided to change "Jokes My Boyfriend/other people have made about me" to "Humorous conversations I've had."  Easier to group together.

We're getting ready for bed and brushing our teeth. Paul is looking at his floss...

"1/2 Angie"

I did this WOD back in January.  CFR has "Angie" as the WOD but I wanted to compare times and it's day four...

Ontario Sectionals WOD#2

3 rounds for time:

• 10 Overhead Squats - 65lbs
• 10 Burpees

12:36*

I haven't done a WOD as rx'd in a while.  Not a spectacular time but it was the first time I've done OHS with 65lbs.  It was really heavy and my wrists were hurting.  They are delicate.  I forgot to tape.  I should find some wrist straps that are made for kids or something.

1 set of 20 knees-to-elbows
4-6-5-4-1

Humorous Conversations I've Had or Heard

Paul and I had just started hang out together. After watching our first movie, he decides to make a move. By this time, I had told him all the jokes...

Cool Down Day 1

Sectionals are coming up this weekend in Edmonton. I wish I could've gone but I definitely am not ready to compete. Good luck to...

"Pieces of Grace"

5 rounds for time:

• 15 Deadlifts - 65lbs
• 12 Hang Power Cleans
• 9 Front Squats
• 6 Push Jerks

16:56 Good ol' dotcom WODs...suck. This was a good one though. Then I got some kick ass videos of strict muscle-ups.

• Nolan
• Paul
• Robin 1
• Robin 2

I attempted a kipping muscle-up...no dice.

Power Cleans, Met-con and L-Sits

Power Cleans 85% x 3x5

95lbs

Met-con:
AMRAP in 7 minutes of:

• 7 Front Squats - 65lbs
• 7 Ring Dips

5 rounds + 1 front squat

I almost didn't do the met-con. I wasn't feeling so great when I got there but Leya said something that convinced me. I don't even remember what she said. I was able to do all of my front squats unbroken. I'm enjoying doing these met-cons with lower weight. It gets me to work on my cardio, which is what I need to do.

90 seconds accumulated L-sit

I don't know if I've never done them properly but I sure did feel my abs during the L-sits. It felt good.

Humorous Conversations I've Had or Heard

As some of you may or may not know, I am a little person. And as a little person, I have little hands and feet. I mean sure when you see just my pinkies they look abnormally small but, dammit, I'm proportionate. Because of my size, people come up with some great jokes. Here's one of them:

Angie and I were talking at work about who was would be going out that night. So, I started to count with my hands. When I got to 10 and Angie says, "No Julie. That's only 9 and a half."

For Any CrossFit Skeptics Out There...

If you think it doesn't work, you are crazy. That's right I said it.

"Spirit Away"
3 rounds for time:

• 15 Overhead Squats - 45lbs
• 25 Burpees
• 20 Weighted Sit-ups - 20lbs
• 10 Power Snatch - 45lbs

21:30

I am also still taking it easy and wanted to do a light weight, so decided to compare to last year. Last March I used the same weight, knee burpees and got 34:23. That's almost a 13 minute improvement!! I definitely could've up it to 65lbs or done 4 or 5 rounds. HUA!!

I broke up my burpees into 10, 10 & 5. I did them all as 'hitting the deck', chest to floor and no knees. There was one burpee where I used my knees but I never counted it. I also got a sharp pain in my hands when I dropped to the floor for the first few burpees but that went away. Burpees are more fun when you just drop to the floor. Yay burpees!!

Weeklies:
30 Double-unders

More Sledgehammer Strikes

Press 87% x 3x5
56lbs

100 Sledgehammer Strikes for time
3:15

2 Minute Farmer's Walk - 2x35lbs

Weeklies:
40 Double-unders
30 Box Jumps - 24"

My return...

Sunday, March 14:

• Tabata Sledgehammer Strikes
• Rest 1 Minute
• Tabata Box Jumps - 20"
• Rest 1 Minute
• Tabata Sledgehammer Strikes

*Alternate left and right swings for each interval.
*The round with the smallest amount completed is your score.

8+6+10 = 24

It sure was a lot of fun swinging a sledgehammer. Used my Vibrams for the first time that day. They are pretty awesome. My toes felt numb but it could have been because they were cold. Can't wait to wear them again.

Monday, March 15:

• We started with the met-con first this time:
• 5 rounds for time:
• 7 Hang Squat Cleans - 75lbs
• 10 Clapping Push-ups

13:38

Back Squat 5-5-5
95lbs

It was my second workout since I took a little time off so I decided to take it easy. I didn't do all 10 clapping push-ups but I tried to do as many as I could.

Humorous Conversations I've Had or Heard

After following Tyler Has Nothing To Say, I decided to take his idea but change it up a bit. A new segment called: "Jokes My Boyfriend Has Made About Me". I just thought I'd try something non-CrossFit related.

"Aww. She's so embarrassed she's turning orange."

Back Squats and "Grace" attempt

Day 6 = 12 Push-ups

Day 7 = 14 Push-ups

I seem to have messed up my right shoulder after my warm-up and push-ups.

Back Squats 85% x 5x3
2 sets + 4 reps @ 130lbs

Trying to hold up that weight really bugged my shoulder. I just couldn't get back up after that very last rep.

I was going to attempt "Grace" with a really light weight but Harlan said he'd be happy if I just did 30 cleans, which I decided to do.

I used two different weights:
11 reps - 75lbs
19 reps - 63lbs

I had to drop the weight because of my shoulder. I'm not sure what to do. I really should rest it but I don't want to fall behind on the training. I did just recover from a strained quad as well. Sigh, I think I might have to take a full week off just to rehabilitate everything. Boo!!

I decided to go back on the Paleo wagon today. For the month of February, I went crazy with grains and dairy. They tasted good at first but I really didn't like the after effects of everything. I seem to always feel like crap after eating some sort of grain. Except for cereal. Cereal was great!! Anyways, I know I'm going to have to go through the second week slump again but I'll be better prepared for it. At least I'll know what to expect.

I almost forgot to mention my new Vibram Five Fingers. We went and picked them up this past weekend in Saskatoon. I tried mine on there and found my right baby toe seemed to be too big. I figure it'll stretch out. I put them on again Saturday evening and was pretty disappointed because it wasn't getting any better. I didn't know what to do. Escape Sports was closed on Sunday so I couldn't try on a bigger pair. Plus, I didn't think it would make a difference if I got one size bigger if only one toe didn't fit. So, I wore them again on the trip back home.

It was still too tight but tonight I put them on before CrossFit and just maneuvered that toe part of the shoe and it felt a lot better. Put them back on at CFR, did the same thing and still felt better. Took them off for back squats and the toe didn't look all deformed. Yay!! They are the best. They are so cute. I don't know why I was so shocked at the size. I know I have small feet.

Swimming and Power Cleans

Christine, Tiff and I went swimming yesterday.

10 laps - Front, back stroke and breathing

I should have rested today but I still wanted to do something light:

• Day 5 of push-up challenge = 10
• Power Cleans 80% x 3x5 - 75lbs (not 80%)
• Did a couple of skin-the-cats as a demonstration
• Muscle-ups from 20" box
• Inverted Burpees - Yay, inverted burpees!!

I linked some videos to the above exercises. I also have some of Leah's power cleans and muscle-up.

Press, Sandbag Loading and Muscle-ups

Warm-up included 10 wall ball and 10 push-ups for day 2 and 3.

Press 80% x 5x3
53lbs

Sandbag loading:
2 loads for 4 rounds
45-65-75-85

I really like the sandbag loading. It was different and fun. Here are Aimee's and Nolan's attempts.

Jumping Muscle-ups from 24, 22 & 20" box
5-4-3-2-1

I was finally able to do jumping muscle-ups on the high rings! I was always nervous that my arm would to pop out of its socket during the transition. My first attempt, it seemed very close to popping out. Then the next one, I stayed tight and was able to do it. It felt really good. I'm going to keep moving down a couple inches at a time and work on the kipping. I can't wait to go back and try it again!!

Back Squats

I took the weekend off hoping my quad would heal. I did 10 wall ball as a part of my warmup.

Back Squats 80% x 5x3
125lbs

Unfortunately, I was only able to do one set. Harlan and Leya suggested I not continue with the back squats and just use the foam roller until I was ready to do the metcon.

I modified the deadlift from 185lbs and 24" box jumps to double-unders:
15-12-9 reps of:

• Deadlifts - 125lbs
• Double-unders x2
• Ring Dips

11:26

I did all the deadlifts unbroken. Double-unders probably weren't the best idea for my injury. I was part way through the first set and I would start to feel the pain. Ring dips felt really good. Leya and I got a good two minute rest because of a power outage. That was interesting. By the time Harlan, Leya and I found our phones for light, the power came back and luckily the timer paused and not reset itself. I was able to get a new max of 5 ring dips in my last 9 reps. The rest during the outage may have helped.

The new challenge for March is a push-up challenge. We are to do one push-up on day one, today, and add a push-up for each day. So, by the end of the month we should be doing 31 consecutive push-ups. Men are double, 62 consecutive. Harlan said I should do double. So I did. I am making sure I always do chest to floor with this challenge.

Because of my injury, I am now limited to what I can do. I was actually looking forward to the WOD tomorrow because it was one of the first workouts I did when I first started CrossFit except I did 30 reps instead of the required 50. There's always next time. Instead, I'm either taking another rest day or will do a metcon that doesn't require stress on my quad.