My CrossFit Journal (Year 1, week 17 & 18)

The short:

Last week:

  • One 5k run

This week:

  • 6km run (solo)
  • CrossFit
  • CrossFit
  • 5km run


year 1, week 17, day one

I went out for a run with my co-worker L McMomsie, this day on a trail run! We ended up going for 5.6km in total. Such a good feeling.

Before and after our run. I kind of want to make it a weekly occurrence to go with her on runs! Note to self: tie my hair up prettier next time. Ew.


year 1, week 18, day one

I went out for a solo run today on one of my routes. I ended up running 6km in 38 minutes. I felt slow, even though I sprinted a few times during my run. I dislike those sluggish feeling days.


year 1, week 18, day two

Bear Complex

Buy In:
30 Hollow Rocks
30 Superman Rocks (reverse of hollow rocks)
30 Jack Knives (basically a v-situp)

15 Rounds of Unbroken:
1 Power Clean; 135/95lb
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

I ended up lifting the most weight I ever have overhead, on this Bear Complex! 65lbs!

We had 25 minutes to complete the “buy in” and then do the entire 15 rounds of the bear complex. I tried to remember my exact time, but it was 23:20-ish.


year 1, week 18, day three


12 Push Press; 115/85lbs
12 Chest to bar pull-ups
12 One-legged squats

If you couldn’t do chest to bar’s, you would have to do kipping pullups and instead of 12, we had to do 15!

For the Push Press I used 55lbs in total and I finished two complete rounds and I was on the kipping pullups. I forget how many I did in my third round. I’m going to assume 7 or 8. I had to stop doing them as “fast” because I thought I was going to rip my hand open.

Contrary to your belief, this blood blister is not from the weights. It’s from the pullups. I promise it’s not painful, it just looks that way.


year 1, week 18, day four

Another run with my co-worker L McMomsie. We went on another trail run but at a different location! We ended up doing another 5k. She’s a super trooper (ha! I love that movie by the way) as she completed an hour of Boot Camp before I drove down to meet her for a run!

We even spotted some adorable bunnies (tons of them!) and stopped to snap a photo of a bunny AND A GROUNDHOG! Moses. The things you see…

I definitely worship seating after this week. My poor butt cheeks were sore after that run!

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Wordless Wednesday: week in photos

Wordless Wednesdays are so fun! Share your link below, if you ended up doing one as well.

  1. Playing with my iPad while in Newfoundland
  2. This iPad iphoto picture cracks me right up
  3. I didn’t feel like cooking: Banana, 2 boiled eggs, 1 cucumber, 6 cherry tomatoes, carrots, cheese, crackers, pine nuts and pickles. Eaten with my Menchies FroYo spoon. Yum
  4. Went for a 6km run. Thumbs up for inhalers!
  5. Waiting on the boyf as I pick him up from work
  6. McDonalds iced coffee. Derrricious
  7. The boyf and I at BestBuy
  8. Elevator mirror shot :)

We’ve been experiencing a heat wave here in Southern Ontario. While I do enjoy the heat and humidity, I sort of wish I had some kind of pool or sprinkler system (like the sprinkler systems houston) to cool down after I get out of work. I’m sweltering!

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My CrossFit Journal (Year 1, week 16)

I’ve decided to incorporate some of my own photos in my CrossFit journal posts. Let me know if you like it this way, with just text, or with diagrams of what the workouts actually consist of (see here for an example).


year 1, week 16, day one

I completed 10 rounds (and doing unassisted kips!) + 4 kips in the 20 min time limit. I’m happy! :)

What I looked like after I completed “CINDY”. Swoob. Swass. Sw-everything. White was definitely not a great color to wear. My top got filthy :)  I had to rest when I got home. I still felt light headed from the workout. Crazy!


year 1, week 16, day two

I skipped CrossFit and ended up going for a 6km run.

I found this neat site called (weird name, I know) but it calculates everything for you, your pace in km or mph.

6k run in 37 minutes = 9:55 minute mile. Not my fastest, I took a lot of walking breaks for 1 minute at a time. But I can’t believe I ran SIX KILOMETERS. I haven’t ran in two years. I’ve shocked myself, in a good way. I also need to chill the F out when I run. I did take two puffs of my inhaler before leaving. But I’m also so very self-competitive and it ruins my runs sometimes, as I try to beat my times constantly.


year 1, week 16, day three

Filthy Fifty for time

50 Box jump; 24/20″
50 Jumping pull-ups
50 Kettlebell swings; 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press; 45/35lbs
50 Superman Arches
50 Wall ball shots; 20/16lbs
50 Burpees
50 Double unders

We had a 35 minute time limit. I wasn’t expecting to end up making it down to the wall ball shots (I used a 14kg ball). I didn’t count because I only had three minutes left in the WOD to do the rest of the workout. I usually skip CrossFit if we have to do wall balls. lol. I hate them that much. I probably did 10-15.

The workout was great though. I don’t think I did it prescribed though since a lot of my “knees to elbows” weren’t really to my elbows. Oops :)


Father’s Day was yesterday. Hope everyone called their jolly ol’ daddio and wished them a Happy Fathers Day, or at least saw them. My Dad is a 3 hour plane ride away. Oh, and to all the new Dad’s out there. Hope you got some new dad gifts for Father’s Day. I know this was Kristien’s first Father’s Day with his brand new little guy named Henry. Congratulations again Caitlin, Kristien, Henry… the whole HTPFamily :)

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