Kat's Training Diary

This has been a busy week trying to catch back up with work and such. Sorry for the delay... hoping for some time tomorrow to post part two. Here are a couple of pics in the meantime. Thanks Patty for the pics.

Last two days worth of workouts have been rough.
Tuesday, October 27th
3-3-3-3-3 Push Jerk.... worked up to 120#

Wednesday, October 28th
"Chelsea"
On the Minute of:
5 Pullups
10 Pushups
15 Squats
22 rounds even

Tough one. Was able to complete the first 12 rounds within 30 seconds, which gave me 30 seconds of rest after each one. Then I went down hill from there. Pushups got tough and I slowly died out. I finished the 22nd round with 2 seconds to spare and probably could have gotten a couple more in but my throat was feeling a little sore and scratchy, plus no water.

Just got home from my trip to Vancouver to help Tucker with the Gymnastics cert this past weekend. Fun times! I'm really wondering if anyone can ever say they didn't have a blast hanging out with Tucker. A smart smart man full of a ton of laughs and a good time.

The trip was quite the adventure right from the start. I drove to Calgary and caught a direct flight from there. Going through airport security I was "lucky enough to be randomly selected for additional screening". Oh lucky me!! Got the full pat down. Is there really a reason for the security officers to ask you to take your hair out of a pony tail so they can fluff it up to check if there is anything in there? Seriously! Then I boarded the plane only to sit on the tarmac for 40 min waiting for the manager to come and sign off on the safety checks they had to do.

Landed in Vancouver a little behind schedule but met up with Tucker and continued on our way. Tucker asked for a rental car with GPS but they had no cars left with one. Only an Escalade. We didn't need something that big so we went with the car and asked the lady for a map. They must produce these maps to screw with people because this map SUCKED! Streets turned into other streets when they shouldn't have, streets were mislabelled, and the parts of the city we had to get to were cut off. A 20 min drive took us 2 hours!! We were so lost! Finally checked in and left right away for something to eat because we were both starving... only to get lost trying to find the restaurant. We walked up and down the street only to ask someone... they pointed it out to us and we ended up getting lost standing right underneath the stupid sign!!!

Post meal Tucker and I got back into the car to drive to CrossFit Vancouver to see the place and know where to go in the morning. As soon as we started driving Tucker slammed on the breaks he thought he left his passport in the restaurant. No worries... I said I would jump out and grab it so he didn't have to repark. Half way out of the car he found it. In his thick Texan accent he said "Don't worry Kat I found it in my gun pocket" with his right hand across his chest into his left chest pocket. "WHAT!" My eyes must have nearly popped right out of my skull. He said it again "In my gun pocket would you like one"... as he pulled a package of gum out of his pocket. Started laughing nervously and I told him what I thought he said. That joke carried on the whole weekend... would you like a gun? Let me grab it from my gun pocket.

But ya... we got lost again trying to find the gym after the restaurant. Found 3rd Ave... drove up and down the street only to find out we were on 3rd Ave WEST not 3rd Ave EAST. Found the other 3rd Ave on the map and the gym was still no where to be found. Ended up calling T-Bear only to be told we were on the wrong 3rd Ave East and needed to be on the other side of the railroad yard. Found the place 30 min late. Thank goodness T-Bear and Chris printed out a google map from our hotel to the gym and wrote the directions on there for us!

Next morning we rocked the directions and ended up being 40 min early! Whoop! Tucker really nailed the city driving and pretty much remembered how to get there. Long exciting day of coaching ring skills.

Afterwards it was off to a Brazilian BBQ place called Samba (which we got lost getting to as well). Great eats. The servers would come to your table and cut off pieces of different meats fresh off the scewer. Lamb, beef, veal, chicken, ostrich... YUM!

And on that note I'm going to leave you hanging for more. More fun stories and pictures from day two and the ride home to come.

Some of the recent workouts I've done:

Oct 10th
21-15-9
Ass to Grass OHS (65#)
Chest to Bar Pullups
4:41
Interestingly this was my first ever C2B Fran time. Very difficult workout.

Oct 12th
3-3-3-1-1-1 Front Squat
115#-125#-135#-145#-155#F-155#
300m Row with Damper at 6 = 1:08.7
5 min rest
300m Row with Damper at 5 -1:11.4

Oct 14th
Death by Thurster aka Thursters on the minute (65#) - 11 rounds +6
5 minutes rest
AMRAP Strict Pullups = 20
My friend Michelle, who I met at the CF Gymnastics cert in Calgary this past July, did this one after I told her about it. She did 18 rounds!! Crazy beast!
The picture is of Michelle and I spotting handstand forward rolls at the cert.






Oct 15th
30 Muscle Up for Time
4:50
Another PR here. Previous time was 6:50 back in December 2008. Story behind this one... I've been itching to do this workout again. Called Tucker the day before to discuss assisting with future certs. He invited me to assist at the cert at CrossFit L.I.C as well as volunteer at the Operation Pull for Hope fundraiser that Gillian Mounsey is doing by performing 100 muscle ups in less than one hour. Very excited for the opportunity to help out in raising money for this cause, as well as meeting both Gillian and Coach Glassman for the first time.

Oct 16th - the HARDEST workout I have ever done
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Front Squat at 50% of 1RM = 80#
Knees to Elbows
Close Grip Pullups (hands must be touching)
22:51
Not fun. Was laughing up until the round of 4 reps on the way up the ladder and then after that it was a struggle.

Oct 18th
5km Run = 25:45
Took a pose running seminar two weeks ago, and this was a great opportunity to practice what I had learned. Finished with a bright red face!

Oct 19th
"Fran"
21-15-9:
Thruster (65#)
Pullup
3:29
Took another 32 seconds off my previous time of 4:01 that I did in September. Much more comfortable today. Group warmup and just really tried to stick with my game plan. One break maximum on the 15 thrusters. Which I did, however had an unexpected fraction on the 15 set of pullups. Under 3 minutes is definately do-able for me in the future. Chad made this Fran alittle bit more fun, because it is the workout CrossFit Calgary has posted as their WOD. So we decided to "invade" their website and post our scores there for some friendly competition.

CF Lethbridge WOD for Wednesday, October 7, 2009:
"Elizabeth"
21-15-9 reps of:
Clean (95#)
Ring Dips
8:51

Cleans in metcons are difficult for me. PERIOD. I have a decent clean when I have time to think, set up, take a deep breath and lift. Metcons are a different story. I'm ok with not thinking, or setting up perfectly or even breathing. I just put the weight so high off the floor that when my brain finally catches up to where the weight is in space and my hands rotate around the bar, it just comes crashing down on my collar bones. HUGE BRUISES!

This was my first time attempting Elizabeth and I've been looking forward to it for so long. However, it didn't quite live up to what I was hoping for I guess. Yes it was hard. I was doing the ring dips in ones and twos by the end of it. But how I felt after just didn't seem right. Sure I have a bit of blood throat. I have the bruises to show from my battle with her, but I was not wiped and laying on the floor like many of the other named workouts. Mentally I am destroyed. You know that feeling you get after doing heavy singles and your brain is about to burst out your ears... that's the way I feel right now and I'm not sure that's the response that Elizabeth is suppose to invoke.

Thoughts? Opinions? Ideas?

Just posting this past week's WODs...

Sept 30,2009:
30 Burpee Log Rolls - 1:34
Row 30 sec on, 30 sec off x6 for total meters - 1216m

Oct 2, 2009:
1000m Fish Game for Points - 2250
AMRAP Double Unders in 2 min - 172
30 Manmakers (20#/h) - 5:02
Manmaker = Burpee stop in plank, one arm row each arm, pop up, hang squat clean to thruster

Oct 4, 3009:
For Time:
100ft Walking Lunges
21 Pullups
21 Un-anchored Situps
100ft Walking Lunges
18 Pullups
18 Situps
100ft Walking Lunges
15 Pullups
15 Situps
100ft Walking Lunges
12 Pullups
12 Situps
100ft Walking Lunges
9 Pullups
9 Situps
100ft Walking Lunges
6 Pullups
6 Situps
Time = 9:33
Then had a Fish Game Tournament. $2 buy in... winner takes all. Chad won the pot. Nice job Chad!!
Here's a video I created from our afternoon:

CrossFit Lethbridge Fish Game from Katrina Burton on Vimeo.