Laura's Blog

Buy-in: 16kg KB swings x 25.  Felt good.

The workout was 5 rounds of 3 reps backsquat and shoulder press.  Under the baby-sized scaling model, on heavy days I go with less weight and go nuts on number of reps.  Less weight, less breaks.  

For backsquat I worked up to 75 lbs but completed 50 reps which resulted in a good thigh-burn.  Gave my thighs a nice break during shoulder press – worked up to 65 lbs but that seemed a bit much so scaled back to 55 lbs and completed 50 reps.  Good times.  

The cash-out was mean – my thighs were already mad and then I told them we were going to do 3 rounds of 10 OH squats and 10 burpees.  Took me a really long time (6:11 to be exact) but it felt good to push through it.  Burpees are much slower than they used to be because I’m careful to lower slowly into the bottom position to avoid belly compression.  But, all in all, great workout.  Mad props to Pete – he’s so zen!

Today’s workout was deceiving.  Thought it sounded pretty easy, but I wasn’t banking on the terribleness that was double unders.  Might take a 2-3 month break on double unders as they’re becoming incredibly challenging (did 3-5 at a time with breaks in between to catch my breath). Also, there’s some debate over whether all that bouncing is good for the baby and my body at this point. 

5 Rounds x 10 DB hang cleans (15 lb), 10 DB push press (15 lb) and 20 double unders.  Time – 11:11

Also just a note about Crossfit Toronto’s lease coming to an end. For those that haven’t been in today, you may not have heard, but CFTO is on the move again. The building won’t renew the lease, citing noise complaints.   I think it’s pretty crappy that they’re being asked to leave. The building is essentially an industrial building and Crossfit is directly over a loading dock and auto shop – not what you would call quiet zones. I’m sure the next home of CFTO will be great though – and until the big move date, let’s make some NOISE!!

As we’re nearing the 9 weeks to go until baby time mark (whoa!!!), I find myself firmly in the level one group. And I know I’m not just sandbagging because despite the scaling, I’m finishing around the time that the average level 2 or level 3 Crossfitter is finishing. Essentially, I’m doing every workout weighted though – so I suppose that makes sense.  Today’s scaled workout was:

3 Rounds x 200 m run, 10 KB swings (16 KG), 15 air squats. Not sure what my time was…I find the slower I get, the less attention I’m paying to time.  It’s enough to feel that I’ve worked hard and maintained strength.

The workout felt really good except for the running which was pretty rough. Might need to cut out running soon or balance with brisk walking.

Has anyone noticed how hot it is getting during workouts? Today I was a sweaty mess – partly to do with the workout, and partly to do with the extreme temperatures.  

Today I went with L1 which was: 

1 KB swing (16 kg), 3 pushups, 5 knees to elbows. Complete as many rounds as possible in 3 minutes x 5 rounds. 1 min. break between rounds.  Probably should have done L2 because the KB swings were too light for just one rep.  Although, low weight and reps allowed me to bust through these movements.  Finished 4 rounds 3/5 times, 3 rounds + KB swing + pushups in 2 rounds because of congestion on the pullup bars.

Snuck out of work early because I hate to miss a good Birthday Celebration Crossfit styles.  My favourite part was when Liz walked in with no knowledge of the evil plan, and checked out the normal non-birthday WOD on the board and said – “whew, this will be rough.” She had no idea!! It was silliness: 

7 Rounds (never a good thing) x 28 Double Unders, 4 Muscleups, 4 Cleans @ Body Weight, 4 Pushups.  To baby-size this workout, I scaled back to 5 rounds, subbed Pullups for muscleups (who am I kidding…the muscle up was just as realistic before the pregnancy), cleans @65lbs (not quite bodyweight….not quite) and did 8 pushups to help balance out the lack of muscleups.  Finished in 20 minutes  and spent the rest of the time cheering on the hardcore 7 rounders and muscleup warriors.   

Happy Birthday Liz!!!!

Took a few days off after Murph because my whole body hurt.  Came back just in time for another hero workout!! Ty attended the AM class and filled me in on what I could expect at the 5:30 class.  Of course, he did muscleups and 5 rounds – I figured my scaled version would be a challenge, but not TOO much.  A nice way to ease back in. 

RYAN: 3 Rounds x 28 pullups, 28 ring dips, 21 burpees. 

When I looked over the workout, I felt confident with the exercises and number of reps. What I didn’t take into consideration is the strain all three movements would put on my arms.  Halfway through the first round, I already had a case of numb, jelly arms and realized I was partway through a pretty terrible workout.  I used various support bands and lots of chalk to get me through it, but it was an uphill battle all the way through.  During the 3rd round of pullups, Alex let me know he would be cutting the workout off in 4 minutes (he had plans to take the group through turkish getups and time was running out).  That was just the fire I needed to work through the pain and get it done.  I didn’t push through 2/3 of the workout to NOT finish!! Didn’t quite make it in the 4 minutes, but I told him I was going to finish whether he stopped the clock or not so he just let me go for it.  Final time was over 32 mins….WAY longer than I thought this should have taken, but sometimes you don’t know what you’re in for until you’re in it!! AWFUL!

Today’s workout - 

As many rounds as you can complete in 20 minutes of:

5 Pullups, 10 Box Jumps (Stepups for me), 15 Wall Ball (8 lbs)

Completed 9 Rounds + 5 Pullups + 10 Box Jumps + 9 Wall Ball

Some days, 6 am is just too early.  Today was NOT one of those days.  I went to sleep excited to workout in the morning, woke up twice throughout the night concerned that I had slept through the alarm and when it finally went off I hopped out of bed like it was Christmas morning.  Generally these 20 minute slugfests are daunting and frustrating, but not so much today.  Churned through it with a steady pace – I was slowed down more by logistics  then fatigue (16 crossfitters+6 pullup stations+four 16inch boxes = a few traffic jams).  

That’s the nature of crossfit – sometimes you’re into it, sometimes you’re not.  I guess it’s the tough days that define you and demonstrate true Crossfit grit and heart.  But, particularly as the 6-months pregnant mark approaches, a day like today is the confidence booster I needed to re-ignite that fire.

Today’s workout was:

3 rounds

400m Run + 10 KB snatches/side @ 12 kg

Followed by one more 400 m run

Time – 16:03 (including a few car safety breaks, and several walking breaks to maintain semi-regular breathing  because the baby likes oxygen)

Many have commented on the fact that running is getting easier as it becomes a more common element of our training.  I would agree to an extent.  I definitely hate running LESS than I did 2 months ago.  Maybe that’s not really saying much.  The KB snatches were no biggie – definitely saw them as a welcome break from the running.

With the belly making situps uncomfortable, and hip extensions causing too much blood rushing and dizziness, my warmups are getting shorter and a little boring.  So I took Mama McGurrins advice and have been working on my dead hang pullups.  Also, I’ve been working supermans  (super…men??) on the GHD and trying to increase my time by at least 10 seconds everytime.  Nothing crazy – but change is good, and keeps things interesting.  

Also, good times yesterday at the 5:30 class. 

5 Rounds x

5 Burpees, 10 Power Cleans (50lb), 20 Double Unders

Time – 11:59 I think.  

Think I’m off for the weekend – as I’m in no shape to challenge my current level, and not sure I’m up for a running-based workout on Sunday.  Hope you all enjoy!!!

Thanks to the Crossfit crew for creating a hellish/awesome birthday workout to celebrate Ty’s birthday! Good coaching as usual Leah, and thanks for the hats and birthday lei.  I will ensure Ty sports his special birthday outfit all day long.  

The tabata running was harsh – as running usually is – although I think it’s getting easier the more we do it.  20 seconds running, 10 seconds walking lunges for 1 km.  Not sure what my time was, but when it comes to running, I’m generally just pleased to finish!

Then we headed back inside and completed D.T., a hero workout, and it was tough but felt great.  

5 rounds x 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk.  My babysized workout involved scaling down to level one at 50 lb.  Time – 9:13

Mad props to Chris and Ty for  showing big heart and pushing through the pain.  Happy Birthday Ty!!!!