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IslandGirl_Becks | buckthetide - Ragnarök


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Two weeks is a long time without a challenge! 

 

To quote from my first goal: 

My life goal is to be in shape to do absolutely anything. I'm training for an 18 mile canoe race, need to get in 1/2 marathon shape, and hiking season is starting soon. I am at the same weight, but significantly better body composition than a year ago.

 

I have a new goal this time around: get ready for the Ragnar Trail North Cascades in September! I've prepped for long runs before (marathon, half marathons), but nothing like this before. Bring it on! 

 

 

In the meantime, I need to improve my overall fitness and get ready for my work's summer summer meetings in Quebec City. 

 

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1. Get fighting fit - Crossfit! It's been the core of my fitness for the past year or two, and after a month or two off I'm bringing it back online. I've joined the box just down the street, and am signed up for 3x/wk. So that's my goal! 

 

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2. Eat like a hero - I had great success tracking my input/activity with myfitnesspal and my Fitbit One (profile here). I'm going to repeat that success by using those tools daily. (+CONS)

 

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3. Parler Français like a Norman - I'm finding that my language skills aren't cutting it. Yes, my German really needs some work too... but for this challenge, I'm rebooting French. I'm going to spend at least 20 minutes 5x/week. (+WIS, +CHA)

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We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

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Nikki, that was my first time using a gif... Glad I did it right!

This morning was the first real WOD of the challenge and it involved slamming tires with sledge hammers. I felt like Dain of the Iron Hills

 

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  • Like 1

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

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Thanks! It's going to be fun. 

 

Yesterday was a success on all 3 fronts: great WOD, logged food, and listened to a French podcast as I walked to the library. Woot woot!

 

I'm not as sore today as I have been in the past few days... with the sun coming out, I think it's time to run today!

  • Like 1

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday's run was a complete success! My bf and I have been getting over colds, and this was our first time really moving (besides Sunday's bouldering session). We did a loop on one of our favorites roads. We had never run it together before. Total: 4.3 miles, including a ~.25 mi warm up + cool down. I felt like we were clipping, so definitely sub-10 miles. Yes, I run slow!

 

I also found a great flashcard program for my phone, Anki. Listened to a French podcast and worked French flashcards. Woot!

 

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This morning was another CrossFit morning. 

 

Strict Press 5-3-1 at 75%, 85%, 95% of #85

5 Rounds for time

   5 knees to elbow (3 sec hold at top)

   20 box jumps

8:11

 

Bonus, I got my first FitBit friend!

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

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Thanks, guys! Knowing that there are people following me is huge - so really, thanks!

 

I don't know if this is just 1st week good feelings or what, but I'll take them :D

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday continued to be a success after CF in the am. I did another 45 French flashcards right after work (<20 minues, but it was good!), so I'm up to 3 practice sessions this week.

 

In the evening I got hungry and munchy before dinner at my parents', which resulted in me getting into the chocolate truffles. And the mints. And the Stroopwafels.  oops. But I did make it to the gym for an hour of yoga in the evening. Followed by some mobility work for my *tight* shoulders. Those strict presses really got to me! 

 

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  • Like 1

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

I do different stuff based on what I have been doing. Most of it's some variety of MWOD exercise - I'm a big believer in Kelley Starrett's stuff.

 

Last night it was a little bit of this:  

 

and a little bit of this:

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(MWOD 101- soft shoulder tissue)

 

and a little bit of that: 

Screen-Shot-2014-01-12-at-11.35.21-PM.pn

(from Crossfit Center City)

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday was a much-needed rest day. I did move a little (walk to the grocery store, etc) but also ate almost a day's worth of excess food. I woke up hungry and after two breakfasts, my muscles were still screaming that they needed more help rebuilding from the previous 3 days! That got compounded by lunch out with a friend who was in town and making dinner for my family. Seven people crammed around my tiny table (and sitting on the floor/couch/etc) chowing down on 3 types of sausages, broiler-grilled polenta, marinara sauce, baguette, cheeses, sauteed summer squash, and a bottle of wine from my friend's winery in Baden Wurttemberg. Oh, and Chocolate. Lots of chocolate. 

 

Of course, I paid for it this morning. 0530 WOD, yaaaay! Got some great deadlifting work in, then hammered out a WOD. I'm feeling tired and will be a little sore tomorrow (from not-Rx'd power cleans). I love the feeling of getting stronger. It makes me happy like a little kid!

 

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  • Like 1

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Aaaargh, this was supposed to post yesterday morning!! Oh well, here's Sunday's update:

Yesterday was a semi rest day. A lot key morning of walking to the store and shipping with a friend, afternoon pruning in the apple orchard with my mom.

The day went downhill while i watched the Seahawks at my grandparents' house. I met cornbread. The cornbread won. Luckily my sweet (and crazy buff/athletic) was also suffering from post football party stomach access and we walked for an hour after the game.

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Today was lower key. I did some light elliptical time while watching Green Bay vs Dallas, then get mobility time. Dad tried to get me into the junk food as we're vegging out to the Broncos/Colts, but some almonds and a Quest bar and I'm feeling pretty good. I will resist!

The only thing left today is for me to do my French flashcards, and week 1 will have been a success!

// I didn't get the flashcards done :( I'll have to make up for them with an extra set next week!

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

That gif gives me so much happies!! Hahah

 

I know, and just look at her mad hip action!!

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Sunday night was really rough. I spent the first 3 or 4 hours in bed with cramps, diarrhea, sore/tightness from kneecaps to ribcage. In and out of sleep. After my 3rd time up, my moving around woke my bf up. The sleepy guy was incredibly sweet, and, after I couldn't fall asleep for a quarter hour, he went to the store and got me some ibuprofen and ibuprofen PM. I finally fell asleep around 0100. 

 

Long and short, I let myself sleep through my usual 0530 CF. Trying a new cramp relief med made me nauseous, so I was late to work, too. After self-medicating with caffeine, I was at my desk for several hours and then finally to CF.

 

"Helen"

Three rounds for time:
Run 400 meters
53lb Kettlebell X 21 swings (I did #35)
12 Pull-ups

    11:46 

 

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PS - I got my French flashcards in right before bed (seriously, Anki is amazing!)

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Tuesday - I didn't do any French yesterday, so I can't afford to miss a day before the end of the week or I won't catch up on last week's language practice. 

 

Run - 2.6 mi at sub-9 pace. That's really good (for me). 

 

PM bouldering with friends in Bham. My hands are shot, but boy did it feel good!

 

 

This AM - made it up for 5:30 CF the first time this week. And Rx'd it! The deadlifts were intense, they're over 70% of my 1RM and I did 55. "Dropping" the bar wasn't allowed.

 

10-1

Deadlifts 155#

20" box jumps - I did step up, but evidently in last year's Open they're still Rx'd. Same (delta) elevation, but not as fast as jumps.

10:20 

 

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We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Did 1.5 French works yesterday using coffee break French. Worked on my workbench that's going in the back of my garage, and not much else. But I did make my fitbit steps goal!

My upper back and shoulders are beat from yesterday's dead lifts. Soooooore!

Today is a rest and refuel day. I'll admit I've been eating out of boredom (my practice demo isn't making sense), but it's all going in my log. Hoping for some walking tonight before bed... So far I've done almost nothing.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday was kinda a failure. I still haven't finished logging all the total junk I ate. Cookies, peanut butter balls, Rittersport, so much popcorn. I trashed my system. By the time I was well into the sugar rush everything else seemed to hit me at the same time. Feelings of isolation and frustration with work. The failure of not accomplishing anything. The feeling of sliding into the sarlacc of procrastination that I perfected at my last job. I don't know any other human who is as good at looking qualified and making people think she's doing great things when she isn't. 

Long and short of it, I'm pretty down at the moment. Last night's hour of tears is still heavy on my shoulders. I don't usually cry. My BF deserves a medal for breathing with me through it. The feeling of empty, numb, nothing matters... has a name. Depression is a sadistic monster I've struggled against and overcome in the past, but like an eating disorder, alcoholism, and so many other enemies, I don't think it's ever truly defeated. I know that the habits I've built my castle out of can hold depression off, that I won't be overrun by it this time. But that doesn't make it any more enjoyable, dusting off my sword and carrying my bow up to the battlements. 

 

step 1, go to CF this afternoon. Yep, I missed my morning workout again. 

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday turned out okay, in the end. I made it to cf at my old box because I had to go to the next town over to pick up a package. Just going in there and doing those familiar warm up, with my nemesis the tall pull up bar, and working through a classic long wod did a lot to reset my brain.
After a quick shower, i did my French flashcards while walking to dinner. Enjoyed time with my extended fam, then hung out some with the bf. There's nothing like investing in relationships to pull you out of the death spiral.

This morning was a less than healthy French toast morning... But it made the bf happy. I got to put my fitness to use helping a friend flip the floor of the micro house she's constructing. If engineering doesn't work out, I have a backup career: human jack. Turns out that for a not-huge girl, I do a decent Jean Valjean lift!

 

1958-Jean-Gabin-as-Jean-Valjean-in-Les-M

So far, I'm on track to easily best 70k steps for the week, make up last week's French, and have an unbroken for log. Despite the downhill swirl in the middle, I'm gonna preemptively call this week a win.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Well, I only got 1/2 a French flash card batch in for the day, that still makes 5x for the week.

 

Yesterday's rest day was wonderful. We hiked in the morning, watched the Seahawks scrape out a win, watched the Pats obilterate the Colts, then had a second walk right before a few Anki flashcards and sleep. 

 

Redemption: 4 throws to Kearse, 4 interceptions. The 5th throw wins the game in overtime. 

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We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

This morning my sinus infection was worse than yesterday, but I managed to roll out of bed and hit cf. I nailed a 5RM push press that I'd failed on the 5th rep on Saturday. Cheering from a coach and the rest of the crew makes a difference! In other news, I need to work on my double unders. The WOD was scaled for me, as I'm terrible at them. 

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

Link to post

Yesterday: 1/2 hour listening to French radio in the car. Food log going well, although I was hungry yesterday evening and beinged on carbs at my parents' house. 

 

Today: doesn't look like I'll have a workout today. Planning on walking a little bit, but this is ending up as an unscheduled rest day. I have workouts scheduled through the rest of the regular week (cf, climbing, cf) so it shouldn't mess me up too bad. 

 

Sinus cold is still nasty, but I got some Pseudoephedrine, Mucinex, cough drops, and hot tea. I think I'll survive...  

 

kim-possible-sick.gif

We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle

Arian, arian, zehetzen da burnia. -Basque proverb

Frisian Shieldmaiden level 12 (STR:16) (DEX:16) (STA:23) (CON:22) (WIS:17) (CHA:15)

 Challenges: 11/12.14 - 1/2.15 - 2/3.15 - 15.4/5 - 15.6/7 - 15.7/9 - 16.1 - 16.3 - 16.4 - 16.5 - 16.10 - 16.11 - 16.12 - 17.1 - 17.2

 2017 Goals: Maintain BW BS, 100kg DL - Muscle Up - 1/2 Marathon Condition - Abs

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