My CrossFit Journal (Year 2, week 1)

Last week was tremendous at CrossFit!

The short:

Monday — CrossFit
Tuesday — CrossFit
Wednesday — Rest
Thursday — CrossFit
Friday — CrossFit
Saturday — Volunteering at Tour de Bloc boulder competition
Sunday — bouldering at the local climbing gym!

The long:


year 2, week 1, day one

 CrossFit WOD


Front Squat
1 Rep Max.  (95lbs is my max!)


Four Rounds: In 2 minutes complete:
3 chinups (strict)
3 pull ups (strict)
8 push ups
burpees with remaining time
1 minute rest

What I completed:
Did the whole set. First round of burpees I did 11, second & third round I did 10, and finished the fourth round with 11)


year 2, week 1, day two

7 rounds:
30s Handstand Hold (nose/toes to wall)
3 Wall climbs
5 Toes to bar
7 Box jumps; 30/24″

What I completed
5 full rounds and then on my 6th round I did a 20 second handstand hold until the buzzer went off.


year 2, week 1, day three

We did the WOD from the CrossFit Games Open: 13.1

17 minutes to complete:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/85)
20 Burpees
30 Snatch (165/110)
10 burpees
As many as possible Snatch (210)

What I completed:
40 burpees
30 snatches at 35lbs
30 burpees
29 snatches at 45lbs


year 2, week 41, day four

Every 30s for 7min (14 Total Reps)
1 DeadLift @ 315/215lb

What I completed:
Used 115lbs for the deadlifts

Alternating Tabata
KB Swings; 20/12kg
Russian KB Twists; 20/12kg

What I completed:
I Rx’ed this WOD.



Volunteering on Saturday at the climbing gym for Tour de Bloc ten.

I volunteered from 3-9pm and got put with the finalists in isolation. It was pretty funny being in there with the 16 of them. I posted photos on Facebook, but maybe I’ll do a re-cap this week about it.

Nap time for the 16 finalists.
My duties were to make sure they didn’t peek out at the final boulder problems, and walking them to the bathroom and also not peeking at the routes.


Bouldering at the climbing gym

IMG_6132This is just a recycled photo from last Tour de Bloc. Thought I’d include it, lol

I spent 2 hours at the climbing gym just bouldering the problems that were in the comp from the day before. I didn’t feel too sore, or too out of the loop, regardless of how many months I’ve been off climbing. Good to be back.

Look at the mess of my pants! Chalk everywhere. bouldering pants

Time to take a stainless steel hose to these pants to get them cleaned up for this weeks CrossFit and climbing sessions, since I activated my free month membership at the climbing gym. Hooyea.


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My CrossFit Journal (1 Year, Week 36)

Still going strong on the 50 day pushup challenge. I’m currently on day 19 and it’s getting so hard each day. But I can feel myself getting so much stronger! It seems like I’ve been doing these pushups forever, and the next morning adding another pushup onto the list is just dreadful. But, I do it. I don’t hate it because I don’t mind pushups at all. It’s just hard work, and definitely warms up the body! Just in time for me to get into my chilly car to head into work. No bum-warmers needed!

I skipped my push up challenge on Friday because I was up extremely early in order to get in a full days work and take off a few hours early to head into Toronto for the Tennis match, thanks to Sport Chek. So I ended up doing double the pushups on Saturday. 16 for missing Friday and then immediately after I did 17 for Saturday. Whoo boy. Tough one.


year 1, week 36, day 1.

Of course the one day I go back to CrossFit, they have an abundance of pushups! Ha ha, I enjoyed it anyway.

5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
1:30 rest

We had 32 minutes to complete the 5 rounds. I was on my fifth when the timer went off. It was tough, and the squats and pushups really slowed me down.

Then my friend Jenn and I had a bit of a photoshoot in the change room when we were done.

We stripped in a hurry to take the pics ;) .


year 1, week 36, day 2

I volunteered at the climbing gym on this day, for two hours. Only a few more hours left and I have a free climbing membership for a month! I also like that they’ve decided to give monthly memberships a bit of a perk. Card holders can bring in one new member per month, for free! I have so many friends who want to try out climbing and I’ll get to take them! How fun is that going to be?  I’m sure my camera will be right by my side, taking photos so you won’t miss a thing. 


year 1, week 34, day 3

I’m counting yesterday (Sunday) as a workout into last week’s workout schedule rather than wait an entire week to let it be published.

I went on my first run in a few months, with Jenn and one of her friends who coached her into running a half marathon! We ended up running 6 kilometers and I didn’t wear my watch. I didn’t want to know how far we were going, or for how long. Steve will be coaching me along the way to become a more confident runner. The only thing that makes me anxious is running, and I don’t know why. So hopefully with some coaching on tabata workouts, “long” Sunday runs with the group, I’ll become a better runner.

After the 6k run we sat inside Starbucks for a nice hot drink! :) Perfect way to start any Sunday!

Fun fact: Steve says I run properly! I do have a short stride, but I’m not a heel-striker… I land on the pavement properly (mid-sole?). Yeahoo! Soon we’ll need one of those Ski Bibs around my neck, since it’s only doomed to get colder as the months go on. lol


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My CrossFit Journal (1 Year, Week 34)

One of the CrossFit coaches “signed me up” for the 50 day push-up challenge. This is why I love CrossFit so much. My coach is interested in seeing people improve. Last year he suggested I do push-ups x many times per week, and the next week up my number by 5 or 10. It didn’t last long, I did it for about a month straight and fell off track.

Now, he’d like to see me do the 50 day push-up challenge. Which means: 1 push-up on day 1. 2 push-ups on day 2, 3 push-ups on day 3, and carry on until you reach 50 days. HOLY CRAP. Let’s hope this works. Today, being Monday I’m on day 5, so 5 push-ups today. I’ve done them already. I also really don’t want to do the push-ups off my knee’s, but I also don’t want to do them off my toes if I have to lay my chest down. I do the push-ups with my elbows in, since that’s the way the coaches are suggesting. I can do much more, if I just keep them out “normally” while working the chest rather than the tri’s.

I’ve created an image to keep me motivated. Which is also why I’m blogging about it, and will be checking in weekly to see how I’m doing.

It’s a way to #MyBetter.


year 1, week 34, day 1.

 Pendlay Row

  • 4-4-4-4


  • 5 Hang Split Snatch RS; 115/85lbs
  • 10 UB Burpees
  • 5 Hang Split Snatch LS; 115/85lbs
  • 10 UB KB Swings; 24/16kg

I think this is where I injure my shoulder, though I can’t be sure. I felt it tweaked on day 4. More about that below.

I sure as heck didn’t use the prescribed weight, as I rarely ever do. I think I used a 35lb bar with two 5lbs, or 2.5lbs on either side. I didn’t write it down.


year 1, week 34, day 2

10 Minute Muscle up Work

5 Rounds

  • 30 Box jump 24/20″
  • 30 Wall ball shots 20/16lb

I finished the WOD under the time limit (23 minute limit, if I remember correctly), so that’s all good. I only used an 8lb medicine ball for the Wall balls, since I cannot stand them. For the box jumps I used 20″.


year 1, week 34, day 3 Soccer game!

We won 1-0. Had quick sub’s on/off the field throughout the whole game. It was a well played game on both teams. We played on Halloween night and one of the guys on the other team was dressed up in a full-on cow suit, and played the game like that. It was hilarious.


year 1, week 34, day 4


3 RM Decifit HSPU



  • 5 ring dips
  • 5 push press (135/95)
  • 20KB swing (24/16)

I set up 3 ab mats and did a few sets of 3 handstand push-ups. But when I took 1 ab mat away and replaced it with a 10lb plate, I could only do 1-2. Funny how the body works, and really misses those precious centimetres. I don’t know how many rounds I did in the 13 minutes. I had a tweak in my shoulder, and rather than do the 5 ring dips, I did 10 push-ups. Apparently I’ve been doing them all wrong for 2+ years. I had my shoulders hunched when doing them, instead of my shoulders pinched together and out.

Thus, me talking about the 50 day push-up challenge, in the intro of this post! Ta-dah!

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