CrossFit Girl: Diane

And then I met Diane.

Yesterday’s WOD was Diane, and I was excited all day to do another CrossFit “Girl” benchmark workout. Deadlifts and handstand push-ups? That’s my jam!

The WOD on the Sunalta site had a typo unfortunately – ladies’ RX is actually 155#. I did some Googling and the internets said that the deadlifts should be around 70% of your 1 RM. For me, that’s about 135#.

For the EMOM, I warmed up to 185#, so going back to 135# for the WOD felt easy-peasy.

First set I did 11, then eight reps, then two of deadlifts. My handstand push-ups are strict, as I haven’t quite mastered the kip yet. #storyofmylife Handstand push-ups went okay, but I was breaking them up into small sets pretty quickly.

The 15 deadlifts went by with relative ease and it felt good to stretch my shoulders out, then get back in to handstand push-ups. Sets of three, then two, then singles to finish.

The last set of deadlifts was no big deal, but I had to do the last nine handstand push-ups in singles. My arms were trembling and it was serious effort to finish them. I finished in 9:24. Diane was way harder than she looked!

I rowed for a few minutes after class, just trying to get my heartrate down a bit and flush out my legs and shoulders. I knocked the damper down to four (lower than my usual six) and did 500 m in about 2:25. Out of curiosity, I changed the units to see how many calories I burned – 30 on the nose. Which makes Sunday’s Event 3 practice seem even more ridiculous, as I was pulling with all my strength (which totally winded me) and I didn’t finish much faster than that. Lesson learned, Kait.

My back was pretty tight this morning from the deads, but I wanted to get some sweat in first thing. I did a quick 5 km run on the dreadmill this morning while watching The Aristocats on Netflix.

I love those old Disney movies! I used a running workout I found on Julie’s Peanut Butter Fingers blog.  The time just flew by and I got very sweaty. Dana slept right through the loud treadmill noises, lucky guy.

We have a fun weekend ahead. Dinner tonight with my in-laws, and Haley is coming too with the baby she nannies. It will be a full house and lots of fun! Chef Dana is preparing (gluten-free) lasagna, which I haven’t had in SO long.  Then tomorrow night is double date night dinner out with Meg and Wade. No wild clubbing for us on Halloween! Yay!

Related: I really identify with… All of these. #introvert

Wall Balls, Snatches, and Grace – oh my!

Grace, we meet again.

My touch-n-go (tng) clean and jerks weren’t pretty, but I worked up to 105#. My collarbone was still a bit bruised up from Sunday’s cleans unfortunately, which made the movement a bit tender. My strict pull-ups were a combination of red band and no band pull-ups. Getting a bit stronger there!

I was a tad nervous about Grace. Back in July, I did Grace with 85# on the bar in 4:02. With a bit of Googling yesterday, I read that Grace should take between 4 and 7 minutes for us average Joes, so going a bit heavy is okay. I knew 95# (RX) was within my grasp, and Coach Em confirmed my suspicions during class when she said if any of us were wavering on going RX, we should. Otherwise, a sub-five minute Grace was a good goal.


There was no touch-n-go for me happening (I dropped each one from the top), but I used 95# and pushed through. Finished in 5:13. I feel like if my shoulders weren’t so tired from Sunday and Monday’s workout, a sub-five minute Grace was totally possible. Next time!

Monday’s WOD was a mixture of things that I’m not overly skilled at (yet): snatches, toes-to-bar, and wall balls. Plus I’d done a boat load of wall balls on Sunday.

I shared a bar with Janne and worked up to 75#, but the most I could squat snatch was 65#. 75# was a muscle-snatch for sure. Argh, more work needed there.


The WOD was a humourous little mix of frantic kipping leg raises and wall balls. I felt tired from Sunday and it was a struggle. I think I got 75 reps, which seems ridiculous now. Too tired for back-to-back wall balls.

This week, instead of being at work by 6:30 AM, I’ve been sleeping in until 6 and it’s been glorious. Of course, that means I’ve been missing my usual 4 PM class, but the 5 PM class is very friendly and I’m appreciating the extra bit of sleep in the morning. Of course, I’ll get back to my 4 PM routine soon. It’s been so dark here lately in Calgary in the evenings and I’m a bit sad that summer’s long days are over. Of course, I love certain elements of winter too, so it isn’t a complete tragedy.

Today Fran (heavy if you want) is programmed at Sunalta. You can bet I’m taking a rest day today! Cherry-picking aside, somehow I’ve avoided Fran for a year while working out at Sunalta. How is that possible? Okay, okay, I vow next time it is programmed to attend class and do my first Fran. Now I’m accountable.

For non-CrossFitters, Fran is:


Thusters (65#/95#)


It looks short and innocent. It isn’t.

With Austerity 2015 (as Dana and I have christened his layoff), I’ve been feeling like I need to bring home a bit more bacon if I want to do “extra” activities. For instance, my competition fees for the Battle in the Barracks. I’ve decided to part ways with some of my Lululemon that’s in decent shape. I’m meeting a girl at lunch today to sell a few Lulu shirts, and I’m feeling proud of finding a way to make some extra dough. Size 6 Lulu girls, I’ve got some tops for sale!

Humble Pie

This is a story of an ambitious, albeit foolish, young woman and how she came to enjoy not one but two slices of humble pie.

I “enjoyed” the first slice on Friday.

In the world of crossfit, the “gold star”, for a lot of athletes, is to do the workout RX (as written on the board, with no modifications). The thing about RX is that it’s not the be-all to end-all. A wiser athlete will appropriately scale a workout in order to finish in decent time and safely, not do it RX and finish last and miserable.

On Friday, the workout on the board was “Annie”, an infamous CrossFit benchmark workout.



Double unders


Now, lord knows, I’m not the most skilled at double unders (skipping, when the rope moves twice beneath your feet each jump). Only very recently, I’ve started stringing, like, seven together at once. And I was proud of that. I got greedy.

Source - not my Pinterest

Source – not my Pinterest

Coach Eric set a time cap of ten minutes. I reasoned that I could zip through the sit-ups, and limp through the double unders (seven reps at a time if I was lucky), and finish under the time cap.

I was just finishing my 10’s of double unders when the ten minute buzzer went, and I finished the sit-ups as quickly as I could after, so 10:25 approx? I’m actually quite pleased with myself for doing all double unders, as I’ve definitely never done or strung so many together before at once.  So I did the WOD RX, but at the cost of not finishing within the time cap.

Moral: although Annie was good practice for my double unders, it would have been better to set pride aside and do the scaled version. My prize for doing Annie was unbelievable monkey butt – the worst I’ve ever had. Ouch.

The second piece of humble pie was savoured on Sunday at open gym.

I’ve had a bit of cold the past week and I’m pretty stuffed up. That would be a good indicator to avoid a cardio-heavy WOD, right? One where oxygen is key? Plus my diet lately has been crap, so what kind of results can you expect when you put cheap gas in the tank?

With Megs MIA on vacation (the nerve!), I decided to conquer Event 3 of the Battle on my lonesome because I wanted to test it out.

Event 3

1 rope climb

15 clean & jerks @ 95lbs

30 calorie row

45 wall balls @ 14lbs

30 calorie row

15 clean & jerks @ 95lbs

1 rope climb

For my warm up, I did a 10 minute EMOM, with two clean and jerks (C&J) on the even minutes and kip swings on the odds. It got my heart rate up adequately. The C&J felt heavy at 105 lbs. I dreaded the WOD to come.

I did a few reps of each movement to get comfortable. I set up my stop watch and nervously procrastinated for a few minutes. Eventually I had to face the music and start the clock.

procrastinate yoda

The first rope climb was fine. I hit the ground and headed over to my barbell. My cleans started okay, but got rough pretty quickly (I have the bruises today to prove it). The jerks were okay though.

On to the rower, I quickly discovered getting enough oxygen was an issue and my heart was pounding out of my chest. I told myself to get to 10 calories then I could take a drink of water. 10 more calories and a drink of water. Then the last 10 calories and another drink. I couldn’t row two and a half minutes straight with multiple drink breaks because I went too hard. Kaitlyn!!!

Source - not my Pinterest

Source – not my Pinterest

Oddly enough, the wall balls don’t even register in my brain as being the worst part. I was clearly out of wind, and had to do five at a time at the end, but I got through them with relative ease.

I did the same ridiculous 10 calorie row – drink – 10 calorie – drink – 10 calorie scheme on the way down the ladder.

Someone asked me later if my planned approach was intervals?! No sir, I just clearly don’t know how to pace myself on the rower. Thanks.

My C&J got ugly but I pushed through. They took a minute longer to complete going down the ladder because I felt so awful at this point. When I had three reps left, I loathed myself for ever signing up for the Battle. Finally, I ran over to the rope.

I scaled the rope a final time. I only slightly worried I might fall to my death once or twice. With relief, I slid back down to the bottom and hit the stopwatch. 16:17.

Under the time cap, but so winded that I can only compare it to the Open WOD 15.5’s agony. I had to lay on the floor for a few minutes until my breath came back.

Moral: I need to learn how to pace myself properly. Clearly, with all my rowing breaks, if I’d just gone a bit slower and kept my heart rate lower, I could have easily done 30 calories in under two and half minutes while still breathing normally.

Other notes:

Yikes, here’s hoping I get rowing figured out by December 5th!

rowing no fun