Wow. The busy weekend has finished. I ended up competing in the Action Challenge... orginally I wasn't going to so that I could help Chad out with the judging and organizing. However, Chad said it would be a good idea to compete and get as much experience as I could before the lead up to next years games. For me experience is key. Walking into the Canada West Qualifier this year I feel like I was ready physically, but not mentally. I believed in myself sure, but I was a nervous mess during every workout except for maybe the run. The more experience I can gain, the more I can get those nerves out of the way.

WODs from the Action Challenge:
Saturday WOD 1:
For Time:
15 Power Cleans (95#)
100m Barbell Push
10 Front Squats (95#)
30 Barbell Side to Side Jumps
20 Deadlifts (95#)
100m Barbell Push
15 Burpees
200m Sprint
8:30 (2nd)

Saturday WOD 2:
1000m Row
Then 21-15-9:
Overhead Squats (65#)
Double Unders
KB Swings (16kg)
12:24 (1st)

Sunday WOD 3:
1.05km Coulee Run
6:21 (3rd)

Sunday WOD 4:
Choose your weight: 75#/85#/95#
AMRAP in 4 min of
From Ground to Overhead
Score = weight x reps
39 reps @ 75# = 2925 (1st)

Overall = 1st

Whew it was nasty. That second workout was the hardest thing I have ever done. But I think I have myself all figured out for these WODs with the 1000m row in them. I've done quite a few of those lately with all these qualifier WODs. Sprint the first 400m, then back off and mix it up between the legs and arms for 100m, sprint, active rest, sprint, active rest.

The run was horrible. I need to work on my butt. That is what failed me. That first sprint up the steep hill was bad. I hit that hill and I instantly went to my hands and bear crawled up it. Once I got to the top it was slow moving for the first 50m or so, but I managed to pick it up on the straight stretch. Started to go back down into the coulee and that was fine. It was better than I thought it would be. I was right behind Heather the entire time, until I hit that last hill up to the finish. About 5 strides up and my legs just wouldn't work. I tried to go but I couldn't . They kept giving out on me. Looks like I'll be doing alot of hill sprints this summer.

I didn't know what to expect for that last workout. I knew that I was going to use the lightest weight regardless of what everyone else was using. I knew that I could keep moving for 4 minutes with the 75# and that's all I could do. Don't stop! I didn't. I was at 12 after one minute, 21 after 2 minutes, and 30 after 3 minutes. I tried to speed it up at get to 40, but couldn't get that last one finished in time. Difficult workout, but gave everything I had. I had no idea how many my competition had done, but knew that Heather used the 85# so I was hoping I did more reps and the math worked in my favor. I barely sneaked it out... she got 33 reps with the 85# for a score of 2805.

Heather and I tied for 1st overall, but the tie breaker was the final workout which I came out ahead. We've been close lately in the workouts at our gym so it didn't suprise me that we ended up tied in the end. Good job Heather! You are great daily competition in the gym and hopefully I'll be able to come to more evening classes in the summer and join you.

I'm back at it tomorrow as I feel rejuvinated mentally and physically. I'll post some videos and pictures when I get the chance to go through those.

Prep Week

We had a mini 4 workout competition throughout the week. Here are my results:
WOD #1:
AMRAP 20 min:
10 WB SHots (14#)
20 Double Unders
10 SDLHP (55#)
10 rounds + 10 WB Shots

WOD #2:
For Time:
50 KB Swings (35#)
30 Burpees
20 Box Jumps (17")

WOD #3:
3x 400m Sprint; 3 min Rest
1:18, 1:22, 1:30

WOD #4:
AMRAP 3 min:
Overhead Squats
50 reps x 75# = 3750


For the next while, during the "off-season", I will be reducing my posting to once per week. Likely it will be on Friday's and I will give all of my workouts from that week at one time with thoughts etc.

Challenge Week

Today is day one of our challenge week at CrossFit Lethbridge

Monday - WOD #1
AMRAP 20 min of:
10 WB Shots (14#)
20 Double Unders
10 Sumo-Deadlift High Pulls (55#)
10 rounds + 10 wall ball shots


Out of curiousity, I compiled a list of all of the stats mentioned on the profile's of the female CrossFitters that have qualified to the 2009 CrossFit Games. I was wondering what the fastest and average times/weights were listed and how I stack up.

Average Height = 5'5"
Tallest = 5'11" (Lindsey Smith)
Shortest = 4'11" (Rachel Steinbruckner)
My Height = 5'2"

Average Weight = 137#
Heaviest = 185# (Glory Dawson)
Lightest = 111# (Kallista Pappas)
My Weight - 112#

Average Cindy = 20
Best Cindy = 28 (Gillian Mounsey)
My Cindy = 18 (last time I did this was May 2008)

Average Diane = 8:44
Best Diane = 2:17 (Gillian Mounsy)
My Diane = 9:46

Average FGB = 336
Best FGB = 445 (Christy Phillips)
My FGB = 321

Average Fran = 4:26
Best Fran = 2:53 (Charity Vale)
My Fran = 4:36

Average Filthy Fifty = 24:46
Best Filthy Fifty = 17:48 (Alexandra Bergeron)
My Filthy Fifty = 20:09

Average Grace = 4:08
Best Grace = 1:27 (Jocelyn Forest)

Average Helen = 9:26
Best Helen = 7:31 (Carey Kepler)


CF Lethbridge WOD for June 9, 2009:
AMRAP 20 min:
6 Shuttle Runs (50ft)
10 Pushups
15 Overhead Squats (65#)
8 rounds + 2 shuttle runs

OUCH! That's all I have to say. My shoulders were killing me. I was not about to pick up the bar to do OHS unless I knew I could get all 15 done. No extra snatch work for this gal.


CFC WOD on June 7, 2009:
Hang Clean 125#

I know I'm capable of more. It's just frustrating when the limiting factor in increasing my squat clean is my darn front squat! I have the power and the quickness to get under the bar, I just get stuck. My last 1RM front squat is 135#... I can power clean that weight relatively easily. I can overhead squat MORE than front squat. Wierd! Need to get this figured out... no one seems to have any suggestions other than 'work on your front squat'.

CFLA WOD on June 8, 2009:
A1.) 400m Row for Time = 1:32
4 min Rest
B1.) Row time divided by 3 = reps.... 132/3=44 reps of each
For Time:
44 Knees to Elbows
44 Push Press (65#)
44 Double Unders

Motored through the knees to elbows, then I really started to speed up those push presses but after 25 of them I was slowed to 3 or 4 at a time. Double unders well ya, no issues there... one trip up because I couldn't feel my arms. I'm making a point of scaling up all of the workouts this year with loads. Today's WOD called for 55# push press. After the fact, I wish I used men's weight of 75#.

I feel like weights is where I'm falling short of really reaching my potential as a CrossFitter. My gymnastic elements are HUGE strengths for me... but few of the qualifiers this year and even last year's Games had significant numbers of those. We're seeing 200# deadlifts, 105# power cleans, 95# power snatch for large number of reps, yet no high number muscle ups, rope climbs, handstand pushups. I'd like to see the top performers of the 2008 CrossFit Games perform 30 weighted handstand pushups for time! But that won't happen anytime soon. As much as gymnastic elements are a huge part of CF I'm finding the focus is more on seeing how much weight can they make people throw around.

AMRAP Push Press

CF Lethbridge WOD for June 5, 2009:

Find your 1RM Press = 80#... lower than my PR, but still pleased considering this is my first day back since the LCQ.

3 sets of AMRAP Push Press with 1RM Press Weight = 12/16/17

Shoulders were crazy tired by the end of it all. Shocked myself with the numbers I was able to put up in the push press. Would be nice to get into the 20s, and I think I could for sure next time around.


Missed out on qualifying to the 2009 CrossFit Games from the video qualifier. From what I have seen on Vimeo, I had the fastest Deadlift-Double Under workout so I'm pretty proud about that. Now I only have to increase my rowing and heavy weight capability. That will be my focus for next year. Go heavy!!

Thank you to all my supporters for my attempt at qualifying this year! I will continue working hard so I WILL qualify for the CrossFit Games in 2010!!