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11:32 pm
July 22, 2009
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Leen
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22nd July
Last of the dragon boat practice today.
We had an almost full boat today - awesome - 18 paddlers - Chris at the steer and me yelling. Today we worked on our starts quite a bit - and as we got off the dock - one of the “officials” asked that we take our position and we raced another team that was practising and we won. Then it was back to starting position to race another team and we won again. It was awesome. We are ready to race I think. Friday is the 250m sprint and Saturday is the 500m races. Everybody did an awesome job today. Later some of us went to hang out and have a drink or two. It was nice doing that as well. Should do it more often.
Looking forward to the workout tomorrow and the excited about the race on the weekend.
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6:47 pm
July 23, 2009
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Leen
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23rd July
Warm Up
400m run
DROM x 2
10 Push ups
10 pvc pass throughs
10 pvc BN Press
10 Back Extensions
10 GHD Sit Ups
NFL Shuffle (raced against Cathy)
Level 1 WOD
Practice gliding kip swings
Press/ push press/push jerk - 1,2,3
- work up to max effort
35#, 45#, 55#, 65#, 75#
Thoughts: Was a very hot day and I was sweating even before I got to the gym. The run had me panting - although I am glad that I can now do the 400m run in the warmup without taking breaks. The pullups - well as I have not done that in such a very long time - seems that way in any case - was nervous about it - I have a long way to go on that one - and have decided that each time I got to the gym I will do a few kips and strengthen the shoulder and build up the strength and keep working on the kip.
Press - with the arm and shoulder being the way they are - I had planned on keeping the weight low and not going for a max effort or attempting any heavy weights. Keeping that as my goal worked with Jill and Cathy. Both of them did awesome with their lifts and I think they both got PRs too. Awesome job girls. For me I started with 35# , kept going up in 10#s and they felt good - till we hit 65# and then as I was feeling good and the lifts were feeling comfortable I decided to try 75# and see how that feels - that is my PR on presses and that was not the easiest of presses but it was not super hard in that I had to struggle too much - felt good that I did that in the first attempt. I was so tempted to try 80# but I knew better - having already gone more than what I had planned. But I am pretty pleased with what I did today.
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3:10 pm
July 24, 2009
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Leen
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24th July
Warm Up
400m run
DROM x2
2 rounds of
10 push ups (full)
2 feet each rung ladder to NFL Shuffle
10 FS light weight bar (22#)
5 PP light weight bar (22#)
10 box jumps (12″)
Level 1 WOD
Round 1 2 3
12″ box jumps 29 27 27
12# DB Push Press 30 27 27
10# D-ball slams 30 30 25
Sit-ups 28 26 25
rest 30 sec
- complete one minute at each station for max reps, while your partner counts. In the 30 sec rest partners will switch roles.
Complete 3 rounds for max reps (117 + 110 + 104 = 331)
Thoughts: The warm up runs are getting better but I have to foam roll before and after as the IT bands on the right leg is really tight and they hurt a little. Today's workout was to be done with a partner and I had Phyllis as my partner and this was her first workout. For someone doing her first complete crossfit workout she did pretty awesome - had to remind her to breathe between reps.
The box jumps for me were good - started with trying to do the repetitive way but soon that was difficult and resorted to stepping off rather than jumping off.
The DB push presses - at first I took the 15# DB and when I was asked to demo the push press I found it was OK to do but the tendons were feeling the strain. And keeping in mind that I would have to do many of those each round and 3 rounds decided would be in my best interest to drop the weight to 12# DB and I am sure my shoulders and arms are glad I did that.
The Ball Slams was by far the easiest to do and also tiring. Did first 2 rounds without stopping and had to take a couple of breaks in the last round and that is reflected in the numbers.
The situps - what can I say - after all the situps that I have been doing these last few workouts I better have some strong abs to show for it.
All in all a nice workout - really enjoyed it - was winded by the end of it but loved it and happy with the numbers I got - so much so that Reg was working on his deadlifts and he had a 185# waiting to be lifted and I was so tempted to lift that - guess I have missed all the deadlift workouts and am having withdrawal.
Looking forward to the sprint in the dragon boat race tonight with Team Awesome
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10:57 pm
July 25, 2009
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Leen
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Post edited 11:59 pm - July 25, 2009 by Leen
Post edited 1:26 pm - July 26, 2009 by Leen
25th July
GO TEAM AWESOME
We did awesome at the races. The 250m sprint on Friday night we placed 2nd missing the 1st position by 0.6 secs. Yes 0.6 seconds.
And today we were first at every heat and I think the only team with less than 2:20 for time in the 500 m after the first 2 heats. We raced in the first race of the day - finished first at 2:12 and raced in the last race of the day finishing - yes first again at 2:13.89. Our second heat we clocked at 2:17 once again in first place.
So we took the 1st position award in the category that we were in. We also got the Champion award as we had the best average at 2:14.
It was a very very hot day and we were there for just over 12 hours - what a day - awesome fun - had a blast and what a fantastic team - really an awesome team. Thank you to all the members of Team Awesome for making this such a memorable event for me. It was a blast and kudos to all of you - awesome job.
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12:44 pm
July 26, 2009
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Leen
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26th July
Warm Up
400m Run
DROM x2
2 rounds of
10 Push Ups (full)
10 Back Extensions
10 Sit Ups
OH Plate Carry (25#)
Ladder Drills
5 Upward - Downward
Level 1 WOD
5 HSPU (Piked - Big Tire)
10 KBS (Russian - Red (12 Kg))
15 Sit Ups
AMRAP in 10 mins : 8 rounds
Thoughts: First thing I realised this morning was that my glutes hurt - I figure bcos of sitting on that tiny piece of wood and tightening the glutes and the thighs holding myself tight against the drum. So the run was hard to do today - infact walked a bit.
The warm up drill was fun and enjoyed that. The HSPU first tried the 18″ box with an abmat an it was OK - but as there were so many of us and not enough 18″ box to go around so went on the big tire and that was fine except the knee hurt a little but not so bad. Did Russian KBS swings as did not want to over work the shoulders. The situps were fine - I guess with all the sit ups I have been doing I should be good at it soon. Was hoping to do atleast 9 rounds as was sure will not be able to 10 as I took 1:02 min for 1 round in the warm up round. But managed to do only 8 rounds in the 10 mins exactly with 1 sec to spare.
Was a good workout
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8:10 pm
July 28, 2009
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Leen
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28th July
Warm Up
400m run
DROM x2
3 rounds of
T Cone Drill
10 one arm push up on bar
10 Slosh pipe zercher squats
Level 1 WOD
Cindy was posted for today but I did
200 m run
10 GHD Sit ups
20 Box Jumps (12″)
3 Rounds for time @ 9:23
Thoughts: Today was a rough day. Right arm was in some pain specially the shoulder. Left elbow was having some spasms but not as much as the right. Told Chad I would not be able to Cindy bcos of the pain in the shoulder. I could not even do the arm circles without hurting. So Chad had a different workout for me to do. Yes more situps. It was not easy but I enjoyed the workout immensely. I was very sad that I could not do Cindy though as I really wanted to see how much I had in me to beat to my previous number. I guess I will have to wait to do that. But the noon group did pretty awesome.
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2:27 pm
August 1, 2009
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Leen
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1st August
Warm Up
400m run
DROM x 2
Level 1 WOD
30 wallball (10#)
30 KB snatches scaled to KBS Swings (Russian) (16kg)
3 rounds for time: 12:20
Thoughts: The run felt good today. But the other warm up stuff I could not do - duck walk as the knee hurt a lot doing that - kip swings hurt the shoulders - did KB Swings to warm up with the heavy bell. Could not do the snatch work during warm up either as the movement hurt my arm a lot even with the lightest bell. The workout was scaled for me as I could not do the snatches and went low on the weight for the wall ball as well. So used 10# ball. Chad said to use a heavy bell as I was not doing snatches but swings only. So used the black bell (16kg). And it was heavy. The wall ball as usual was hard but I enjoy doing them. The first 2 rounds were fine and I saw the time was 5:42 at the end of the 2nd round so I thought I would be able to finish in under 10 mins. No way. I did feel like puking after the 2nd round and the 3rd round was very very hard - had to really dig in - lots of grunting and yelling from me. I am disappointed that I took almost the same amount of time for the 3rd round that I took to do the 1st 2 rounds. Also disappointed that I did not finish in less than 10 mins. But I am happy that I finished the workout. I was very nauseous and light headed after the workout and came very very close to puking. But after washing my face in some cold water I felt a little better.
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8:39 pm
August 2, 2009
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Leen
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2nd August
Warm Up
400 m run
DROM X 2
2 rounds of
5 pull ups (purple & black bands)
10 push ups (full)
15 squats
Level 1 WOD
5 min AMRAP of DU’s
rest 3 min
tabata push-up to dip jump through on parallettes
rest 2 min
21 KB SDLHP (heavy) x 3 rest 1min
Scaled to
Deadlifts x 5 to MAX
125#, 175#, 195#, 205#
Thoughts: Today's workout involved a lot of repetitive movements and I cannot do that right now without pain so opted not to do as there was no way to scale it as such - chose instead to deadlifts which was Friday's WOD. So there I was all confident thinking I will beat my previous number and get a PR. Did not happen. Was it bcos my glutes and quads were sore from yesterdays wod? Was it bcos I had not done deadlifts in 2 months? Was it bcos I was overconfident in my ablilties? Was it bcos I dont have the strength?? Was it bcos I was working out alone?? Was it a combination of all or some these points?? I dont know. All I know is that my head was just not there today. I wanted to do it bad enough - the drive to do it was all there but something was missing. 195# felt heavy which it normally is not. 205# too I kind of struggled with . I wanted to try 215# as that was what I had done last time but the rest of the group had finished their workout and I did not want to do it alone specially when I was not in form. So I stayed put at 205#. Very very disappointed. I guess I can only do better next time.
Very sad that I will miss the plane pull as I will be away that weekend. 
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12:41 pm
August 3, 2009
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Leen
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3rd August
Warm up
DROM at gym
Walk to the Meewasin Bridge (run last 400 or so meters)
DROM
Toy Solider, Shuffle in the parking lot
WOD
Up and down stairs of the bridge (6 flights)
10 rounds (6 rounds with weighted vest (40#) and 4 rounds without vest)
Thoughts: Had no clue what the workout was when I went to the gym. But what was worth some Kodak moments were the expressions on everyone's face (including mine I am sure) of the sight at the gym. A truck parked (to practice the pull this afternoon) and no place to work out. All we were told by Ian was it was an outdoor workout with running and stairs. I wanted to turn around and come home as my quads were still very sore. In fact we were all whining (in good humour ofcourse). Chad asked if anyone wanted to use the vest. And I said OK I will do it. He said he would wear it to the bridge. At this point I had no clue what the workout involved or what the weight of the vest was. The walk was good till about the last 400m when we were asked to run to the bridge. Running on uneven ground is not easy at all. But it was not that bad and I felt fine with the run. The stairs with the vest - all I can say is wow - it was fun - I loved the workout - not easy by any means - the last flight was always the hardest. By round 6 the vest was weighing down on my chest and I decided to take it off and do the remaining 4 rounds without the vest. We could have done 6, 8 or 10 rounds and I chose to 10. I wish now though I had done all 10 rounds with the vest. Oh well. Walked back to the gym. Loved todays workout - really enjoyed myself. And everyone did awesome. I will be stiff for the next couple of days I am sure but no complaints from me. 
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12:25 pm
August 10, 2009
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Leen
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10th Aug
In Chicago - it is hot and humid here - no chance of working out as am busy attending various wedding functions but doing a lot of walking - so I guess I can say that I am doing something.
Post the bridge WOD my calf muscles were sore for 3 - 4 days but was feeling great other wise - missing going to CFS but having a blast with family. Back end of next week.
Awesome work everyone
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12:35 am
August 23, 2009
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Leen
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22nd Aug
Back in Saskatoon - Sorry to have missed the BBQ at Dale and Lori's - I hope there will be other such get togethers - looking forward to going to the gym - after 3 weeks of no crossfit I wonder how I will do - feels good to be home 
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8:15 pm
August 24, 2009
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Leen
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24th Aug
Warm Up
400 m run
DROM
2 rounds of
10 leg only rows
10 arms & back only rows
10 full strokes
10 pull ups (black & red band)
Level 1 WOD
30 sec see-saw DB push press (15#)
30 sec KBS (12 kg red - Russian)
30 sec sit-ups
30 sec KTE
90 sec rest
5 rounds for total reps
Thoughts: Firstly it was good to be back at the gym after 3 weeks - holidays are good but I miss working out. I think I was really spaced out when I signed up for the class bcos I signed up for Level 2 instead of Level 1 and so when I go I see I am the only one from Level 1 and all the others are from Level 2 and I ask Chad if I came at the wrong time and he nods and says yes. So I did the level 1 workout alone while the others did their workout. It sucks to workout alone and I did not pay attention to the fact that I had to count the reps. So I have no numbers to post - screwed up big time today.
The see saw presses were good - except by the 5th round the DB felt heavy and the shoulders and fore arms were burning.
The KBS - stayed with Russian but I think I should have gone with a heavier bell - am I being ambitious - maybe.
Situps were fine but they get tiring after a whille and 30 secs fly by so you cannot take a break.
Now the KTE - I think I am getting better at getting the knees higher than the N ups - atleast that is what I feel - I may be told otherwise in which they are right and I am wrong.
Although I loved seeing Dyan, Claire, Rochelle, Chris and Devo and working out with them I missed working out with my group of friends in Level 1 too.
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9:49 am
August 26, 2009
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Leen
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25th Aug
Warm Up
400 m run
DROM
2 rounds of
gym length spider walk
Skip Rope
4 gym length sprints
10 Pull ups
Level 1 WOD
Max TGU
10#, 15#, 20#, 25#, 30# 35#
rest as needed
800m run for time:
Thoughts: The 400 m run at warm up was good to start with but after about 275 m the inside of the right knee where I had the tear was hurting so walked the rest of the way back. The rest of the warm up was fun - specially the sprints where I raced Darlene in the first round - the shoulders were sore from the presses and KTE etc from yesterday and so the pull ups were like hard and the bcos the knee was hurting some skipped on one foot for most of that warm up.
The TGU - the last time I did something like this - i.e to max effort was way back when I was training with Chad one on one much before CFS so it has been more than a year and at that time I had done upto 30# and I had attempted 40# bcos we could not find the 35# DB. And I failed at 40# at that time. So am I pleased that I did 35# - I dare say yes - could I have tried for more maybe but 35# was heavy and with the shoulders sore and the tendinitis still in play on my arms I think I did pretty good and I am happy with my effort.
Did not do the run bcos of the knee - so Chad suggested I try rowing but could not do that either so worked on my pull ups. Now my shoulders are screaming blue murder but it is all good.
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9:11 pm
August 26, 2009
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Leen
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26th Aug
Warm Up
400 m run
2 rounds of
10 PVS OHS
10 Pull Ups
10 Walking Lunges
10 Sit ups
Level 1 WOD
Back Squats 5 x 3
- work up to max effort
Warm up 45 # bar x 10, 65 # 8, 85# x 5
3 x 100#, 110#, 120#, 130#, 140#, 145#, 150# (PR)
rest upwards of 3-4 min between sets and between each set practice your kip swings in pull-ups of KTE.
Thoughts: Warm up run today felt good - knee seemed to be fine - shoulders and pecs are sore with all the pull ups and KTEs. but is all good. Today was one of my fav lifts. Back Squats. Worked with Allison, Colleen, Roxanne and Michelle - all strong ladies.
Started with a reasonably low weight. Was not sure how far I would be able to go today as I was worried the knee may give me some trouble or the arm. So starting low seemed fine, but after the 1st 2 lifts when everything seemed to be working OK - ie body parts working without complaining - decided to start increasing weight by 10# rather than 5#. It was fine till I reached 130# then I thought should I go 135# or 140# but as my prev max was 145# for 2 reps I decided to take the leap and go with 140# rather than 135#. They felt relatively easy in that I did not have to struggle except when racking it I missed one side at first. Then decided to try my previous max of 145# which felt good. This is when I knew I wanted to try the 150# and Roxanne was using the same weight as me. So she and I went for 150# and yay we both did it. It was awesome. All the girls did awesome and I think I am right when I say that they all got a PR including me. It was a PR group. The last lift I did have my grunt - hey no lift is complete for me without doing atleast one with a grunt. 
Good times and an awesome workout today - felt good.
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11:09 pm
August 31, 2009
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Leen
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31st Aug
Right now it sucks to be me. I wanted to go on Thursday (27th) to do the farmers walk workout but unfortunately I was in an accident on my way to work. I was rear ended while waiting at a stop sign by a big Loras Disposal dump truck. 
Wanted to go for the workout today but the headache is still very bad so hopefully I will be able to make it on Wednesday and tomorrow is not possible.
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11:41 pm
September 2, 2009
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Leen
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Post edited 4:26 pm - September 4, 2009 by Leen
2nd Sept
Warm up
400 m run
Level 1 WOD
3 Deadlift @ 5RM - 185#
sprint row 200m
rest 3 min
5 rounds for combined time: 6.55
(1:23, 1:19, 1:21, 1:29, 1:23)
Thoughts: Firstly I am glad I could make it to today's workout. Today was a bad day for me - have been on an emotional roller coaster for the last few days since the accident and then after I was told yesterday that the van has been totalled it has been worse. So I was determined to make it to the workout today and I am glad that I did. I was late as I worked till 5 so could not do a lot of the warm up - actually most of it - when Chad asked everyone to do DUs for 5 mins as part of the skill training. I tried to but the left knee has been hurting a lot worse since the accident and jumping did not help at all - so I stopped and chose to run the 400 m run as that was part of the warm up - the first 200 m was fine but the last 200 was mainly walking.
The workout in itself I loved - it was a fun workout - my 5RM for deadlift is 215# but told Chad that I wanted to go lighter as I am sore in the shoulders and have whip lash so did not want to aggravate it in any way. I wanted to do 200# but Chad suggested that I go even lighter to 185# so that is what I went with. And with the rows too I chose to scale to 200m as against 250m. I did write the times in my book and wanted to make a copy to bring home to put in this log but I forgot so will update times later. I know that on an average I took about 1:25 or less mins per round. The rows were under a min for sure but barely. I had a meltdown when I finished the 2nd round I think or maybe 3rd. Yep I was . I almost gave up on the workout but my mule headed nature would not allow that to happen and I am glad that I did not cave in and quit. But wonderful to see everyone going full gusto and John Epp was awesome - he was speeding thru the rounds like Speedy Gonzales. |
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3:38 pm
September 4, 2009
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Leen
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4th Sept
Warm up
400 m run
3 rounds of
5 ring dips (purple band)
5 Pull ups (purple & black band)
2 gym length bear crawl
Bergerner Warm Up
Level 1 WOD
Death by 10M
- every min on the min run 10m.
- Two cones will be set up 10 m apart, on the first min run 10m to the cone on the second run 2 lengths of 10m, continue until you can no longer complete the number or laps required in the minute provided.
12 rounds
Thoughts: Today I went with the intention of giving it all and forgetting that the neck hurts - the right leg hurts, the left knee is in pain. The aim was to focus on the workout and leave everything else by the wayside. The 400 m run in the warm up was better that the last one. I had to stop on the last 200 m and walked maybe 10m or so which is good. The pull ups and dips were fine - scaled them a little lower than my normal bands. But the bear crawl gave me a lot of grief in the shoulders. The bergerner warm up was good.
The work out was fun and I was looking forward to it - Allison said that I should do atleast 14 and I was aiming for 15 personally. But in round 12 the right ankle hurt like hell - I felt light headed and I felt pain near the right shoulder which radiated up my neck - it scared me I must admit so I quit after round 12 although I had done that in about 40 secs so I know I could have done 14 or 15 atleast for sure bcos I was not even sprinting when I quit. I am upset that I could not do the amount that I wanted to but I am happy that I was able to atleast 12.
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12:40 pm
September 6, 2009
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Leen
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6th Sept
Warm Up
400m run
DROM
20 Sledge Swings (10l/10r)
20 skip rope
10 kip swings
1 50 yard sled drag (45#)
20 light bar FS (22#)
Level 1 WOD
TGU - work up to a heavy single
20#, 25# DB
rest as needed
12# DB Front squat
Pull-ups (purple and black band)
15-12-9-6-3 For time: 5:40
Thoughts: Today was a strange day. I was all excited and looking forward to working out today. Felt good after doing the 400m run in the warm up without having to walk. Did the sledge swings for the first time - the kip swings were not the best but were not bad either. Felt really awesome after the sled drag. Then did the TGU - started with 25# DB thinking this should be fine as I had done 35# last week - but little did I know that the shoulder would complain so much - so dropped to 20# DB and they were fine. Felt OK - not very happy but OK.
Then while doing some stretching everything fell apart - had a mild anxiety attack just before the workout started. Figured that it is probably bcos I just wanted to get going with the workout that was why I was feeling it. (I have been having frequent anxiety attacks since the accident).
Wanted to use 15# or 20# DB but was worried about the right arm and shoulder specially which has been complaining the last few days. So decided to drop to 12# DB instead. And also scaled the pull ups with purple and black bands. Front squats were fine but for some reason the anxiety manifested into pure fear while doing the pull ups so could not get into a proper rhythm at all. That messed me up more. It was hard after that bcos it took every ounce of whatever I had to focus on the workout and keep doing it and not quit or do less than the number of reps I intended which was the full 15-12-9-6-3. I am glad that I managed that - ie finish the workout albeit with a low weight and scaled down pull up bands.
After the workout I was in some pain in the right shoulder and arm - Thanks to Laurie who helped me with it. Laurie and the rest of the guys and gals did awesome. I have a very long road to recovery. Physically and now mentally too. Working out helps.
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3:25 pm
September 7, 2009
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Leen
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7th Sept
Warm Up
400 m run
DROM
3 rounds of
gym width spiderman
12 hip/back extensions
10 OHS PVC
2 rounds of
8 OHS with light bar (22#)
2 gym lengths sprints
Level 1 WOD
scaled to
400m run 200m run
rest 4 min rest 4 mins
5 rounds 6 rounds
Time of 200m runs: 1:07, 1:05, 1:06, 1:10, 1:10, 1:03
Thoughts: Today was a better day than yesterday - again had an anxiety attack before the workout which continued during as well. Makes breathing a little hard.
400m run at warm up was not easy - shin splints in the right leg was painful. The rest of the warm up was fine - infact loved it.
Because of the pain in the left knee and the shin splints and pain in the right leg decided to scale the run. The original plan was to try running the 400m but 3 rounds - see how I feel and then do the remaining if I felt good. Atleast that is how I discussed it with Chad as he wanted to know if I was OK to run or offered that I do another workout instead. I wanted to try the run. Margaret was also concerned about her hips so the two of us decided to scale and run only 200m instead and I suggested that we do 6 rounds instead of 5 that way the math will work out to 3 rounds of 400m albeit with more breaks. The objective for us was to complete all 6 rounds in approx the same time for each round. I think we achieved it. It was good and easier running with someone at your pace so Thank you Margaret for running at my pace with me. It helped a great deal. Happy with the times too.
The rest of the Level 1 crew did an awesome job.
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3:10 pm
September 12, 2009
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Leen
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Post edited 8:22 pm - September 13, 2009 by Leen
12th Sept
Warm Up
400m run
DROM
30 PVC pass throughs
gym length and back spiderman
15 drop outs
3 rounds with increasing weight each round (15#(?) bar, 22#, 35#)
5 x FS
5 X Press
5 x Push Press
2 x Push Jerk
10 back extensions and worked on pull ups with red and black band.
Level 1 WOD
“DB Grace”
30 12# Clean and jerk for time : 2:48
Followed it with 300 sit ups combined with partner Jill for time : 11:55
Thoughts: Had a 4 day break - been dealing with a whole bunch of stuff so could not make it to the gym. So the 400m run was good - had to stop and walk just at the last 100m mark - was a very brief stop though. The rest of the warm up was good. Was very nervous about doing it though. Was happy when I tried doing the pull up and could do it without any fear. Spoke to Chad cos had to scale the weight for the workout as the right shoulder and most of the right side is in pain. Bad headache and the left knee was hurting too. So needed to scale the workout for sure but I think I scaled it too much by doing it with 12# DB - time was way too fast of 2:48 - should have used 15# instead.
Jill and I have been wanting to do the 300 sit up challenge/workout for a while since we both missed the day it was done so today was that day for us. She wanted to stop at 200 but I wanted to finish with 300 and she was fine with that. She did awesome. And while we were doing it Tina and Kathy did it too - fun times. I was hoping to do it in 10 mins but I am hapy with 11:55 as we did it under the 12 min mark which was my goal. Happy with work out today.
Kids started their workouts as well today after a long summer break. They thought it would be hard as they had such a long break but said it was easy. Good times were had by all.
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