6.12.12

Today I managed to get to the gym before 7a.m. never have been there that early, but I had to do it because I had my last french class at 9a.m. Yep…my french classes are finished, I got my evaluation and I did pretty well. Suprisingly I got highest mark possible on writting, second highest on reading comprehension and talking. Overall, I am really happy with the results.

So, today I made wednesdays Outlaw training.

WOD 121128:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

Made@90#. Went smooth and easy, no misses, felt energized.

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Made@125#. higher than 75%, but 115# seems like children weight.

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

155/175/175/180#

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

115/115/115/120
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

95/95/95/100 (missed last rep, just could not press out)

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Did running: 3:49min/3:33min/3:22min. +50 burpees

Week of Cross training

I decided to switch to training 6 times a week and basically I had kind of training all the days. I have my crossfit training classes 3 times a week and had a big dilemma whether I should pay more and get unlimited classes, but then again, I can come to the gym any time and make my own training, plus I do have some weights at home, so I decided to experiment so far and see how it will be going. I have been doing some workouts from “Give them Cold Steel“, also taking a look at “Outlaws” and still checking “Gymnastics WOD”. I am still all over the place,because can’t decide which I want to follow as you can’t make everything. “Give the Cold steel” is followed by Michele Letendre which placed first in regionals of my side of the world, so I am interested in comparing myself with her and see where I stand. On the other hand, Elisabeth Akinwale is being coached by “Outlaws” and she did an amazing job in the games, so I am inclined to follow whoever is the strongest. I would like to have a real coach, but I don’t have money for that, so I will just try to figure out the best way to deal with my training and see where it will lead. If I would pass to regionals next year, then I still would have time to get some serious coach and hopefully correct my weaknesses.

As for the week: Monday, Tuesday, Wednesday went to my Crossfit training, Thursday made training from other box in Quebec, because I wanted to compare myself with them and then went for endurance swimming at night (5min. swim, 2:30rest; 6min. swim, 3min rest, 7min. swim), Friday I made endurance training from Crossfit.com that included running (10x400m. run with 2 min. break in between), Saturday I went for a long hike with my dog and learning snatch technique and today I made Annie (50-40-30-20-10 double unders and sit-ups. Time: 12:40min. Have to cut it in half 🙂 )

I don’t remember what was the training on Monday, though I do remember one part of it, it was:

  • 50 pull ups
  • 50 push ups
  • 400m run
  • I don’t remember what was the time cap, but I know that I made 2 rounds and that my palm were destroyed 🙂 I am working on my butterfly kipping which is so much faster than regular kipping, though I still have to work on making sure that my chin is over the bar. My goal is to be able to make 30 in a row without stopping, as for now I am at around 15, so loads of room to improve.

Tuesdays warm-up was 10min. of double unders and I finally managed to connect double unders and not to have single in between. I was so so happy when I finally got it, because now it is just about increasing number of repetitions rather than learning how to make it.

Tuesday WOD (time cap 30min), my time 17:16

  • 30 KB squats (53lbs)
  • 15 HSPU (for the red we had to make them on parallette, but I am not there yet, so made hand on the ground). It was first time that I was making so many HSPU in a row and I made them kipping, which was a great practise, glad that learned kipping HSPU on Saturday 🙂
  • 10 Toes to Bar  (still working on kipping technique of Toes to bar, still not there yet)
  • 20 KB Squats
  • 15 HSPU
  • 20 T2B
  • 10 KB Squats
  • 15 HSPU
  • 30 T2B

That was a challenging workout, especially last round of HSPU, I had really concentrate and push myself.

Wednesday WOD1 was called “No escape” and I really pushed my strength abilities with time cap 30mins. I did not finished on time, felt short last 30m. :

12-9-6 of:

  • Thrusters (115lbs). My max. power clean before was 115lbs, and now I had to clean in, squat and go overhead. It was super hard, like really hard, I could make one rep at a time. The after first 12, the next ones I was doing with 105lbs, because it was so hard and my technique sucks 🙂
  • Release burpees
  • Pull ups
  • 60m. dumbbell snatch lunges (30lbs each hand). These lunges were draining psychologically. It was really hard to keep hand overhead and I could not lunge more than 15m. at one shot. 

Even If I hadn’t finished this workout in time, I was really happy that I made those 115lbs thrusters and when I was pushing a lot with lunges.

Then little short WOD2 for finisher (AMRAP 6min):

  • 12 box jumps (26″)
  • 6 power snatch (75lbs)
  • 60m. shuttle sprint

I made 3 rounds, just because I love box jumps, and 75lbs is not heavy weight for snatches, so I could make all 6 in one shot.

Thursday WOD I took from other box, because the result were already published, so I had what to compare myself with and I did really good 🙂

8 rounds of:

  • 10 OHS (55lbs), could have gone heavier, but wanted to work on my technique rather than heavy pushing.
  • 15 release push ups
  • 20 V-sits
  • My time 15:36, so I beat their fastest in 20secs. 🙂 I know it is vanity, but I like to compete and compare myself. How else we gonna improve? 🙂

Tomorrow heading to the gym, planning to make Diane after training if there won’t be HSPU involved in WOD and to work on ring and/or bar muscle ups.

Monday mini training marathon

So, today I decided to push to the hardest and have two training of CF, one from my box and the other from internet, following typical 7km bike ride home and adding 400m swim at max effort. it was intense, but I really enjoyed it and I wasn’t that tired. I was checking my time in swimming a bit and have I had made 50m in front crawl style at ~50sec. and 50m. in breaststroke at ~60secs. I haven’t been swimming since winter, so I suppose my time is actually not good at all, but anyways…..

WOD1: AMRAP 11min.

  • 12 Wall Balls (16 lbs)
  • 6 box jump with WB (with ball in hands) (23″)

Result: 8+12 rounds.  

WOD2: AMRAP 11min.

  • 6 double KB swing (35lbs each hand)
  • 12 KB squat (same 35 lbs)

Result: 8+1 rounds.

That was WODs of my box. Then I took a short break and made the following WODs

WOD3:

  • 3 sets 3 reps;
  • Back Squat
  • rest 90secs between sets.

Result: 140lbs. Started with 115 lbs for first set, then made 135 lbs next set and 140 lbs last set. I was nice to push myself to go really low and then go up.

WOD 4:

30-20-10 reps;

Result: 13:10min. It took me time to figure out the best arm positioning for this WOD as I have never done power cleans with DB and definitely never done that with 2 of them 🙂 But once I got it, it went much faster.

I was swimming in my sweat after finishing last WOD, but it was an amazing feeling knowing that I have pushed myself really hard and I felt pleased hearing others calling me a machine :))) I am not, but I would love to become really strong. Since I have moved to Quebec I don’t have that much pictures made with me, but I wanted to inspire my friends who want to workout, but don’t have enough will power or motivation. So, the other day, I took picture and posted it on my Facebook and the response was amazing. Everyone got crazy seeing how fit I became and wish they could do the same  🙂

Ups…I haven’t written for so long…

It has been a long time since I wrote here, probably more than a week. No, i did not stop working out and I did not stop cooking, I just did not have time to sit and think through what I want to write about. I finished my job last week, so now I am officially for long hollidays and officially enjoying summer and working out.
I get much more involved in social life that after 2,5 years in Barcelona, working in hostel, irish pub and being a team leader for party night tour i wasn’t having that much energy and interest for:) but now I start going out more and meeting more people, plus my french improved a lot, so that I can actually have decent conversations with people and they do understand me 🙂 all of this thanks to Nora, because since I got her, I get stopped every day in the street.
So, I went to couple Meetup meeting, one of which was strawberry picking on Saturday. I was really happy to find strawberries without pesticides, so I tried to pick as much ad I can. Actually I did return there on wednesday to get more strawberries as Ireally dkn’t want to pay later in winter high price for “dirty” ones. So, I made huge batch of frozen strawberries and some jars of strawberry jam with honey, agar agar and ginger. Of course, Keven was asking why do ee need jam if we don’t eat bread and don’t make pancakes or crepes. But, actually we do make paleo crepes and pancakes and plus, if one day I will want the sweetness of summer, I will have my jam 🙂

The other Meetup meeting was barbeque on Tuesday where I har so much fun practising my french and enjoying nice company. It is so funny that even though it is expat meeting, everyone speak french. It was kind weird to speak in french with girl from german part of Switzerland and I do speak German. But why not 🙂

Also, last wekend i had couchsurfers staying over. It was a couple that I stayed with when I went to Montreal for Toefl exam this winter. We went to some amazing shows that Quebec offers. All the summer there is a Cirque du Soleil show that is for free. It is an amazing oportunity to see all the performers doing incredible trick and dances. I was amazed and felt honored to have an oportunity to see it. As well as biggest screen in the world where they show abstract history of Quebec and it is sooo impresive. All the images are really well chosen, as well as music. That was definitely one of the most impressive things I have ever seen.

Not to forget to mention that there is Quebec summer festival happening, so for 11 days there are loads of concerts. I went to see Lionel Ritchie and got shouted by some old ladies that I stand in front of them and they were really agressive. Probably Lionel Ritchie is their idol. Anyhow, I was bored after second song, so I left and went to vheck to the other scene and was really pleasantly suprised and enjoyed listening to quebecois band “City and Colors”. Really good discovery.

Yesterday I went for Aerosmith, I though that I would be impressed but I wasn’t, I was much more impressed by the amount of people that came to ser them. I think it was a least 100 000. It took lkng time to find a spot and long time to leave. For me the concerts fel so surreal if you are not close to the stage. When you are far away and only see some vague figure on the scene moving and close up image on the screen, you start wondering whether anything is real. It is such a weird feeling. Like being there and not being at th same time, so for me there is no point going to the concert if I am not really close to the scene and if I can’t feel the energy of the artist. And tonight is Beirut concert that I am psyched to see. This is one of my favourite bands and I plan to go few hours before to make sure to be as close as possible to the scene.

I was also working out on estimating my overall fitness, so I have been workin on some challenges, like plan for 4mins, L-Sit for 30secs, run 3 miles (made it in 28:22min), 50 pistol challenge, hanstand for more than 1 min, row 3km and making handstand pushups (managed 8 in a row). I also was focusing this week on weight lifting techique and heavier weights rather than faster performance.

And last but not least I learned how to repair my bike. Watched some video and decided to make it myself which incuded changing tube of back rear tire and installing bycicle computer. Bike is riding, computer is working 😉

And of course, training my doggie to be a perfect dog 🙂

WODs 22nd and 23rd June + resume of the week

Myoh wow….I can’t believe that it has been a week since I wrote last time. It is not that I did not intended, I did, but I did not have time to sit down and collect either thought or recipes. The week has been really intense. On Sunday I went outdoors for rock climbing, first time in Quebec. The crag is super easy to reach if you have car, but not so easy if you don’t (my case). It was first outdoor experience for Nora and it was really fun to watch her exploring the forest. I was so happy to do some outdoors with my husband and dog, it is such an amazing fulfilling feeling. I love to see Keven climbing and it is really fun to climb with him. When we met, he had no idea what it is rock climbing and I had a pleasure of introducing him to this sport.

Here are some pictures from Sunday 🙂



 

From those pictures I noticed how much smaller my thighs became since I started doing crossfit and using bike and a mean of transportation. The thing is that I always had big thighs and ass, no matter how much physical activities I was doing, I remember that since I was maybe 9 years old when I was standing on the start position to jump into water for swimming  competitions. Even when I was having swimming training 6 times a week for 2 hours every session, I was still bigger that other girls in my class. And now for the first time I start to be happy about how they look (not that I was worrying and having a complex all my life, but still…). Paleo food and Crossfit training made a big difference in my appearance and I love to have muscles almost everywhere.

On Monday I had CF workout, but it was group challenge and I got mixed up with numbers, so there will be
no results, but it was fun to work out in a pair with someone else, not just competing with others:) And they painted our room and renamed it 🙂 Now it is called Black Box, instead of Crossfit Quebec.  But it looks nice 🙂

Tuesday, Wednesday and Thursday I had my regular average 40km a day bike ride, as I was going for a work, plus I combined it with some abs workouts 🙂 On Thursday I also had short but intense rock climbing session in a gym and date with my Keven in a dog park 🙂 (It takes about 30mins. to walk to a dog park as we don’t have a car, so it is nice 1 hour walk in total, but definitely needed for socialization of Nora).

Then I was dreaming about some weight lifting, because it has been long time since I lifted some weights
(OMG, before CF I never tried any weights and never intended to try). So, I was happy to come to gym on Friday morning and find out that WOD included deadlifts. I did not know how much I could lift with deadlift as I was always just choosing weights from given ones and last time I did my body weight that was 145 lb. This time I tried to lift 245lb, got it first time, so it is not my limit yet, however, for WOD2 I was using 215lb barbell. My result for WOD1 was 110lb, I tried to make 115, but could not 🙂 Then for WOD2 I used 16lb wall ball and 215lb barbell and my time was 20:10 🙂 It was really hard to make those deadlifts from round 5, but the wall balls became really easy to do and before I was suffering doing them, so that means improvement. My legs were sore today because of 150 wall balls :)))) But, new day -new WOD 🙂

This time I was not saved from running, had again do wall balls and some intense rowing. We were 8 people this morning (4 girls and 4 guys), so coach split us into two groups for 2 WODs. I quickly slipped into the first WOD group with guys for 2 reasons:

  1. I wanted more challenge and competition and girls did not seem to be that much challenging as young hockey guys 🙂
  2. I wanted to postpone running as much as possible and I was not excited about that at all.

WOD1 took me 13:45mins and I finished 2nd (yoo-hoo) of all that done this WOD today and RXed it.  I made squats with 2x25lb (very painful) and  wall balls with 16lb.

WOD2 I did with 75lb barbell and it was great practise of squat clean, because I think I have done it only once before. My result was 3 rounds completed.

My body is really sore, so tomorrow I am having a day off and will see what Monday WOD will bring. I decided incorporate into my workouts swimming again and some running. My goal is to be able to run 5 miles without hating every minute of it 🙂 So, I think I am gonna do running once a week and swimming  twice a week 🙂 I am really thinking about making CF games next year, as I missed this year individuals (I was not doing CF back then), so I want to be as fit as possible, but I don’t plan to have super intense training and work individually with coach, just mix all different sports and see where it will take me 🙂

WOD 15th June

I have been eating loads of sunflower butter fudge. First of all, because it is super delicious ad secondly, because my body is craving for fats. Literally, I need fats:) I had period of all different nut butters, then all different dessert making and now stuck with fudge. I just open freezer and pop
some into my mouth, as this is the only food that I would have that would not mwke me feel heavy after one hour intense biking almost all the time up. Then I would have some carbs as breakfast, usually some orange and wait until lunch with tuna salad that i am still not bored with 🙂
So, today I had my second Crossfit training in 24 hours and I definitely wasn’t feeling very enthusiastic about that when I woke up, but after morning coffee and smoothy with kale I was good to mount my bike and make thosr 8km till my gym🙂 i had to take training today as saturday and sunday cf gym is closed to finish up renovatiob, so Monday training will be in renewed shiny gym:)
I took picture of WOD and we had 45mins. to complete 10 rounds.

The best result before was 7 rounds, so my goal was at best to complete all 10 rounds or at least to beat 7 round limit set by someone. I ended up with 9+30 rounds. So close to finish, just missed couple minutes 🙂 for most people hard part was first 2 exercises, but i find th relatively easy as i have done plenty of those during my capoeira training back in Lithuania and climbing background
Also helps a lot. Most time took to make burpee box jump, and I just made regular box (could still feel my legs bit shakey from previous day biking and 29″ box jumps). For jump squats I took 35lb and for walking lunges had 25-35lb dumbells in each arm(depending which were closer to get, so kept switching). All in all, it was intense workout, had my sweat dripping, but it was not that strenght draining. Tomorrow gonna have my first outside climbing in Quebec, but scary, but exciting. Next CF training on Monday 🙂

How I earn all those chocolate goodies :)

I hope you don’t think that I just bake all these desserts and don’t work hard to earn to eat them. Train hard, eat hard 🙂 Desserts after all are treats and not food, even if they are paleo 🙂 Having that in mind and having in mind that I have tasted today all of the previously posted desserts, I felt that I have to make a workout, so that I wouldn’t feel that guilty of treating myself too good for no particular reason 🙂

I picked up an old workout from Bodyrock.tv website and boy oh boy it was nice. My sweat was literally dripping and I don’t remember when it happened to me, probably in Spain when it was super hard and any small workout ended up in a sea of sweat. But now I am in Quebec and it is not hot at all. Workout was 500 rep time challenge:

1. Prisoner Squats – 50 reps

2. Sit Ups – 50 reps

3. Forward/Backward Lunge – 50 reps (25 on each leg)

4. Push Ups – 50 reps

5. Reptile – 50 reps (switching legs)

6. Turkish Get Up – 50 reps (used 10 lb. weight from dumbell)

7. Side V-crunch – 50 reps (25 on each side)

8. Split Push Ups – 50 reps ( switching from wide stance push up to close stance push up)

9. Jump Forward And Two Jumps Back – 50 reps

10. Reversed Plank Knee Tucks – 50 reps (switching legs)

My time was 26min.17sec. Hardest part: Turkish Get ups, as I have never done them before, so had to work on figuring out proper positioning of the body, so it seemed to take forever to make 50 of them. Really nice workout though.

Sunday Breakfast and Sunny Day Climbing Experience

There are two things that really love to eat: goat cheese and spinach…Oh yeah…and prosciutto….these are sooo good that I can die for….So, I decided to combine all that for my breakfast, especially because Keven was asleep after working night shift, so there was no way I would be making my morning smoothie and interrupt his sleep 🙂 Spinach and Goat Cheese Omelet 

  • 1 egg + egg whites (or 2-3 whole eggs) 
  • 1 tsp of ghee (or butter if you are fine with dairy)
  • salt and pepper to taste
  • handful of spinach
  • 2 oz of goat cheese
  • sliced tomato
  • 2 slices of prosciutto

Heat ghee in a non stick pan over medium heat. Mix eggs in bowl and season. Pour in skillet and cook until almost set. Place spinach and goat cheese over half of the omelet, and fold the opposite side over top of the filling. Slide the omelet onto your plate, top with prosciutto and sliced tomatoes. Heavenly good. Then later on I decided to make a photo session with Nora as she is growing so fast and I don’t want to miss her still being puppy. Isn’t she gorgeous?   


  

Camera made her crazy excited (I know that from pictures she looks like extremely calm puppy, and usually she is…), so it was time to leave home. There is a huge park in Quebec where lots of people are going there to have picnics, play sport and just shill out. There is also a former defence wall that is made out of rocks, so it is perfect for climbing. Why to go to climb in a gym when you can go to climb outside, especially when it is so warm (27C). So, we took Nora, met with our friend Noemi and went to the park. It is really beautiful there, especially now when spring is blooming and everything is so green. Climbing wall also has an amazing view to the river.

Having in mind my thorn hands from yesterday, I could climb, suprisingly, with no problems as there are no big hold on the wall where I would need to use my palm. And, what is more important, my tendon was not bothering me (probably the hold were not that small at the end 🙂 ). It is such a different experience to climb outdoors, it is definitely weird after climbing indoors to be searching for the holds as they are not obvious and searching for the way to climb, not just following and adapting yourself to the holds. I had a blast today….Climbing outdoors with my lovely husband and my beautiful puppy, while it is super warm and I got really tanned…Could there be any better way to spend Sunday?

   

 

This weekend Couchsurfing experience

CouchSurfing

Image via Wikipedia

So, this weekend I had my first Couchsurfers in Quebec. I have been hosting people in Vilnius (Lithuania) and Barcelona (Spain),  now it came time for Quebec. I have been member of Couchsurfing I think since 2008 when I went to Brazil for my Capoeira workshop. It is really nice experience and culture sharing. I have met a lot of wonderful people from couch surfing that either surfed my couch, or I have been hosted by or even just meeting at the CS meeting. Finally, I had my CS experience in Barcelona. It was great. I was hosting two women from Washington who came to Quebec to stay in Ice hotel for a nigh and decided also to do some couch surfing. Sasha was the one to write a request to me and Marcy came along with her. I accepted Sasha’s request because she read my profile, found common interest point and put an effort in writing a request. Often, too often, I get lame requests where people don’t even manage to write my name or write a wrong name or just provide detail of their arrival rather than including why should I host them. Sometimes people just don’t understand that Couchsurfing is not only about free accommodation and I am not interested in letting someone to stay in MY house just because they are arriving to my city. CS is about sharing experiences and meeting people that you would want to meet anyway. As I always say, it is hosting a friend that you haven’t yet met. Maybe because I do have requirement for the people that I host most of my experiences were great from both aspects: being host and being guest.

Getting back to my guests…So, we had lost of fun as there is a winter festival happening in Quebec, so there are lots of activities. We also went to Crossfit training as the girls do that back home. I really enjoyed it and even consider maybe start doing Crossfit as well as I like challenges and competition. Then we went to do some rock climbing in my indoor climbing gym. I think they enjoyed it, even though probably Sasha was a bit disappointed by herself as rock climbing is much harder than just pushing weights and require a lot of coordination, strength and endurance. Sasha for me appeared to be very competitive, even in some sense negatively competitive as she had to compete about everything. She w as competing in every conversation either with Marcy or with me. So, I found it really interesting to observe. I like to compete, but I like silent competition, because I think that you don’t need to talk about your strengths, you need to be able to demonstrate them without showing off. So, all in all, I would conclude that Sasha is feeling very insecure inside and she always need approval by the others that she is worth something. However, I think that there are many people like that out there is the world. Don’t get me wrong, but I think that western society model, especially american culture has a lot to do with people not feeling secure about themselves and feeling a need to prove themselves in every step. I just wanted sometimes to say to her that there is no need to prove anything that I don’t care at all if you are better than someone,  that you are on vacations and should just simply relax. There was one thing, however, that I  disliked….that was her continuous mention of money and saving and showing me if they made something for us. First of all, if you are staying for free, there is no need to say that you are staying for free, because it is obvious. If you do something nice to me, like get me bottle of wine, there is no need to say that you got that, because it makes me feel uncomfortable as if I should be grateful for something. I should not, because in CS in it normal to do something for your host as a sign of appreciation as it is normal for the host to make sure that your guest are feeling comfortable and share your meal with them. But I don’t accentuate after lunch or breakfast that I got them lunch or breakfast, because it is not about that. I simply share and I felt from Sasha that it was rather calculation than simple act. I don’t know exactly how to explain that, it just did not feel authentic. I am sure that she doesn’t even know that about herself and definitely had no bad intentions, she just has a lot of insecurities that come out in somewhat inappropriate ways. And regarding me, I just feel better writing about it, because it makes me feel better as I don’t want to have any negative feeling and her general behaviour and respect to my house was great and I could not expect for better guest.

But I really liked Marcy and I felt instant connection with her, because she has really nice personality and had no need to prove anything.  We shared a lot of common character traits and passions and I feel that she is the type of person that could be my friend.

Concluding I would say that this couch surfing experience was definitely positive one, I had a lot of fun and great conversations, I had a chance to experience something new and maybe found new activity. The girls  in general were really great, respectful, clean and friendly.