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I hate running …

I also don’t like getting up at 5am to attend the 06:00 WOD, but I did it.

This was an evil WOD for me. I got three rounds and six bar squat hops, but I really hated the running. Also a 43k back squat which I was pretty happy with, given it’s five years since I squatted with weights. I’ve got a feeling that my PB was 62k, so that’s what I’m going to aim for. Crossfit Decennia has a new roof light – it’s very spiffy, but by the end of this I was too exhausted to look up much.

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Not a one-off occurrence

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So it seems I really am doing this again. Drop in sessions only this time … and not more than once a fortnight, so I’ll be training on my own between WODs. Saturday was a partner WOD and it was just as evil as I remember partner WODs being. For me there’s always a fear that I’m letting my partner down (it’s their bad luck to be paired with the slowest, oldest and weakest member of the box) and that can push me too hard and lead to injury. Still – it was good to be running like a beetroot-faced maniac, up and down a major commuter road, in the blazing sun … that’s what Crossfit’s all about!

That’s me on the left, with my inestimable WOD partner (front right) and her amazing life partner (back right) who’s just been invited to participate in a Commonwealth weightlifting competition!

It turns out you can never undrink the Kool-Aid …

Paleo seed bars

So … a requested recipe.

1 cup desiccated coconut

1/2 cup honey

1 1/2 cups mixed seeds (choose from chia, poppy, flax, sesame, sunflower and pumpkin)

Pinch salt

Optional – cardamon or cinnamon.

Line a 20 cm tin with lightly oiled greaseproof paper and preheat your oven to 160C.

Mix the seeds and coconut together and then stir in the honey (I heat my honey for about 30 seconds in the microwave to make it more liquid), the salt and any spices you’re using. Press firmly into the tin. It doesn’t look too exciting at this point. My version today contained flaked almonds – I just used a quarter cup less seeds and added a quarter cup almonds. I also use chopped pistachios or hazelnuts just to change the taste from time to time.

Bake for between 35 and 45 minutes, checking every few minutes once you reach the 35 minute point, to ensure it doesn’t burn. Take out of the oven and leave to cool COMPLETELY. It should become crisp and solid and it looks much better.

Turn out of the tin onto a chopping board and slice into small pieces.

Birthdays, WODs, Heroes ….

20140906_113050Yesterday was my birthday and I didn’t have a birthday WOD. It was a deliberate choice, because Tony wouldn’t have been able to WOD with me, which he did last year and that felt a bit unkind to him. Mind you, he didn’t WOD with me the previous year … he was still being dubious about CrossFit then!

Anyway, instead of a WOD I had an AMBAP (as many breakfasts as possible) and I managed three – coffee and chocolates, sweet potato fritatta and then churros and chocolate sauce. Not bad going, if I say so myself.

The other reason I didn’t have a birthday WOD was I’d wodded three times in the last seven days and that’s my limit – more than that and I’m really pushing injury risk. Monday I went down to lift and do mobility and the WOD just looked like so much fun I did it anyway (am I the only person who’s response to burpees is ‘yes please’?), and Wednesday the box did Rankel.

RankelI opted for the Fitness level:

I love deadlifts as well as burpees so I chose to work at my 70% of 1rm although I knew it would slow me down. That’s 50 kilos on the bar, which is actually my bodyweight, so it required good form. I chose a 12 kilo kettlebell as I knew I’d be struggling to keep technique on the deadlifts, I didn’t need to add any back strain that could cause me to round my shoulders.

There’s something quite disgusting about trying to run after heavy deadlifts, a horrible feeling of your lower body not cooperating with brain commands – I’ve heard other people comment on this and it makes me smile to myself because that’s what a lot of CrossFit feels like to me, impaired neural networks cause that feeling quite often, so it’s great to know that sometimes when I get it, other people are getting it too!

I got six rounds flat. Really happy with that result.

Tony starts training again next week, in time for our Pearl Anniversay WOD – that should be a lot of fun!

WOD love

Crossfit diaryThere are very few things I dislike about my box, although I spend a lot of time talking about how much I hate cross fit!

One of the things that can sometimes annoy me is the need to keep WOD secrecy until the end of the day. That’s just what we do, and I completely approve because it stops cherry picking (I’d never do a WOD with double unders in, from choice, for example) and that means functional fitness is integral to everybody’s training.

Sometimes it does frustrate me. Yesterday I ended up with full on WOD love – came home, drank bullet proof coffee in the garden with my LoveEnergy breakfast bar, realised I need a new CrossFit diary, which will be my third, and really wanted to blog about how euphoric I felt.

But I couldn’t, because it was only 11am. Last class is 8pm and until then I couldn’t WOD spill – so here it is:

Before the WOD I did my Lift It Up which was deadlifts:

  • Warm up  -5 reps at 40, 50 and 3 reps at 60% of one rep max
  • Lift – 3 reps at 70, 80 and 90% of one rep max.

I didn’t get a really clean third lift at 90%, felt my shoulders round out, and Coach David commented it had happened too, but I was glad to get it done.

12 minute AMRAP

  • 5 wallballs
  • 5 hand release press ups
  • 1 powerclean.

I got 13 rounds and 5 wallballs.

I picked too light a weight for my cleans, at 15 kilos, but I felt so tired when I got to the box that I underestimated what I could actually lift – lesson learned.

And I loved it, every single minute of it!

 

 

 

Meh and then some!

lavender ice creamSo the twin carbuncles in my life right now are Tony’s cancer treatment, which is noxious* and Lift It Big, which I find cumbersome. I’m just not a natural lifter.

Yesterday Tony got home at 4pm and I went straight out to lift. Unspoken agreement – I stay home until he gets home on treatment day, just in case he needs to be fetched, feels ill, needs extra care etc.

Everybody is at different stages in the Lift It Big programme, and I’m at the second phase which is 3 reps at 70%, 80% and 90% of 1RM (one rep max, for any non-lifters still reading). My lift of the day was strict press, possibly my second worst lift behind bench. I hate strict press.

The interim exercise between lifts is pistols. I cannot tell you how much I loathe pistols. Cross Pol Pot with a giant slug and that’s pistols, to me. If you have balance issues, pistols are evil.

I’m also doing (no, I’m not ‘doing’, I’m ‘attempting’, as I’ve missed two days out of eight so far) Ido Portal’s 30 day hang challenge – 7 minutes a day. I despise dead hangs – it’s just a way of feeling pain streeeetch out!

So I got it done, but it was meh. The only word for it is meh, or maybe the good old Pshaw! which Wodehouse’s characters used to express derision and disgust. Meh. Pshaw.

Went home, ate lavender ice cream. No it’s not paleo, but it’s great for cancer (seriously it is: lavender is immune system boosting, the other ingredients are free range and organic and when you’ve just had live TB vaccine pumped into your bladder it turns out you don’t always feel like eating substantial food, so home made ice cream is one of the things that Tony’s finding helpful) and that was the best part of the experience.

 

 

 

*I originally wrote ‘gnarly’ rather than noxious, which shows CrossFit has invaded my brain at the synaptic level, quite disturbing for a writer. I might end up with a whole novel in which everything is described simply gnarly, epic or awesome.**

**I note this blog has developed footnotes and footnotes to footnotes – jolly good! I may be channelling the wildcard talent that is Terry Pratchett – and I cannot think of anything I’d rather do.

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~Cruising through my Life~

journey since 1989...