Western Canada Regionals. June 7-9 2013

This weekend is going to be such an amazing experience.  I can't wait and will keep you all posted.  This is the Olympic Oval in Richmond, BC.  http://ubersense.com/XBOQhw02 muscle up video. 

My Muscle up coach Bill Mantra.  He sent me this last night- had a tear I won't lie.

My mantra;

 

The contest lasts for moments, though the training has taken years,

It wasn’t the winning along, that was work the work and tears,

The applause will be forgotten, the prize will be misplaced,

But the long hard hours of practice, will never be a waste,

For in trying to win you build a skill,

You learn than winning depends on WILL,

So for each you challenge you have just begun,

Put forth your best, and you have already won.

 

Day 8

Day 8- Feeling ok might have had a little piece of dark choc today!  I had a great pulled pork soup today.  Breakfast was 2 eggs and bacon form hotel, snack was a kind bar.  Oh ya I had a soy latte!  darn you Starbucks by the hotel only thing that helped the last two days is getting me on the toilet which was good. 

Monday WOD I went to Crossfit Sherwood Park- it was free as it just opened on Saturday.  Great gym went with a few people from Champ City Crossfit. 

warm-up
2 rounds of 50 double unders- I can't jump so did single skips
3-7 muscle ups did with a band just learnt that so super excited.
10-12 toes to bar.

Strength was 3 rounds
60 second strict pull ups
60 seconds rest
60 second strict handstand push-ups
60 seconds rest.

Wod was 15-12-9: 4:42
Hang Squat clean 95lbs I did hang clean and I can't squat
burpee's

Felt super good about the workout.  Off to Champ city tonight more upper body stuff.  I'm having a gun show later!  if you want to come check it out.  lol.

 

http://pinterest.com/pin/574420127442125916/

Tif out.

Day 7

http://pinterest.com/pin/223631937718074477/

This is a good post about your metabolism.  Hope the journey so far has been ok- I have probable had a cheat each day and I feel week.  Oh well can't beat myself up about it. 

Got home Friday from Edmonton and had a good day ate great- Had two eggs and bacon for breakie, snack had some almonds, lots of water and lunch I had a salad with Chicken.  Got home after a workout at the gym can't remember right now what it was.  Then for dinner had two eggs, salami and avacado.  Woke up at 3 am with the craps till 7 am.  Slept most of the day on Saturday with just liquid drinks.  About 5 ish I had chicken noodle soup and some rice crackers.

Sunday was a better day:  Woke and went to the gym.

10 min amrap: 4 rounds plus 20 cal
20 cal airdyne
10 chinups
rest 10 min
10 min amrap : 4 rounds plus 17 cal
20 cal airdyne
10 95lb hang power clean- did first two sets un-broken then groups of 5.

Ate and apple, kind bar and protein shake after.  Had a 3 hour coffee with coach meeting that was great.

Monday- Smoothie to start the day.
Went to Physio for 6:30 am and got beat up pretty good.  Drove to Edmonton had a iced late with soy milk and a whey 2 good bar not a great food day for me.

Going to Crossfit Sherwood Park tonight with my Friend Shellie as they just opened.  Keep plugging away. 

Tif out!

Day 4

http://pinterest.com/pin/76209418665755159/

Day 3- was interesting for me started the day with Eggs and bacon which was happy about. 
Lunch I had a salad with chicken and a diet coke. 
I then went to Champs City Crossfit in Edmonton and did a Wod there which was fun. 

Warmup was a burpee ladder 10-1
Then Snatch work that I couldn't do because of knee
Wod was 12 AMRAP:
5 HSPU
10 65lbs Snatch- I did hang snatch
15 knees to elbow.  I did 4 rounds +4

Then I had to do my workout from the coach. 
A1-Push Press 2-3 x4 did 65-3, 85-3, 90-2, 95-2 2 min rest
A2- C2B Cluster 3.3 x 4

10 Min AMRAP: I did 10 Rounds + 1
5 Unbroken Press at 65lbs
5 Unbroken toes to bar

Went to the hotel for Dinner and had a peanut Chicken with veggies and they put some rice on the plate and I had a bit.  Booo errrns

I also had a gin and tonic and don't feel bad about it at all. 

Have a super day.

Day 3

http://pinterest.com/pin/574420127442122129/ this is a good one I think you will like it.

 

 

 

GreenHum!

OK its official I am addicted to this site.  This looks really good and something we could have for Paleo. 

http://pinterest.com/pin/131730357822361997/

 

 

Tif's New Years Day WOD: This was after a bottle of Skinny Girl wine and about 5 jello shots. 

 

5 min AMRAP of Strict Handstand Pushups: Did 3

 

5 min of AMRAP Kipping Handstand Pushups with 4" plates: Did 13 with 4 failed attemps.

 

For Time: 11:20

21, 18, 15, 12, 9, 6,3

GHD situps

Burpees

 

Did the burpees all un-broken, but the GHD situps got so hard.  Felt really good about this workout.