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Becks secures the Castle


IslandGirl_Becks

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I'm currently sitting in YUL (Montreal), waiting for a delayed flight to Quebec City. The 4 weeks between Halloween and Thanksgiving were a disaster for me. I haven't been doing CF, I've hardly been running, I'm lucky if I get a "light" workout in at a regular gym once a week, and I've been eating all the things up 'till last week. Last week I got off the sugar train, but yesterday sorta over-binged... and felt nasty as I drove to YVR this morning. I feel like there are rats that have infiltrated my castle, and I need to get things locked down so I can rebuild my forces. 

 

1. Don't eat like an idiot! I can eat junk, but not too much. One scoop of ice cream a week isn't going to derail me. One scoop of ice cream preceded by half a loaf of banana bread, 2 other bowls of Moose Tracks, and hot cocoa is going to derail me (yes, that was dinner last night). 

 

2. Do PT or Core daily! I want to run a half marathon next year. I'm having no real trouble getting 10k steps in every day, but I need to make sure I'm ready to run

 

3. Get one "intense" workout in every week. Something that gets me breathing hard, or involves burpees, or requires me to lift heavy sh*t, or has a long duration (like a walkabout in the woods). One run a week would be a great idea, too! 

 

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Lets do this!

-becks

 

 

  • Like 2

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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2 hours ago, Machete said:

I'm running a full marathon next month, and I haven't been really putting in the miles. Instead I'' concentrating on technique and following Brian MacKenzie's 12-week CrossFit Endurance program. I'll tell you how it goes. 

 

Good luck on your run! I've read Brian's book, but i have trouble with the form part of it. the intensity side of the training I'll have to look at again, though!

  • 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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Maybe check out Romanov's Pose Method of Running. Or there's a Youtube video series, and a 6-part section on The CrossFit Journal about running drills. The way I see it, he wants us to treat running like weightlifting. Nobody thinks they can snatch on the first day, but for some reason everyone thinks they can just take off running. The drills are like the Burgener Warm-up, isolating different elements of the movement, and the short, intense intervals are like 3-5 rep sets where you challenge yourself with [appropriate] intensity while being able to stay cognizant of your form, as opposed to just automatically jumping into a 5-miler, which might as well be an RXed Isabel.

 

I haven't read the Power Speed Endurance book, I'm just following the program in his chapter in The 4-Hour Body. We'll see if I can finish in 5 hours.

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Got 1 and 2 taken care of yesterday with a late-pm trip to the hotel gym. And a spinning-type rowing class is on the docket for Friday with one of my crazy ice canoe racing co-workers!

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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I learned a lesson yesterday: don't eat too much for lunch.

 

Lack of sleep and general distraction made me feel okay about having dessert at lunch yesterday... which lead to another, and another... and I nearly fell asleep in our afternoon meeting due to the carb coma. Ylch. A stomach ache later in the day kept me from indulging at dinner, at least! 

 

I did a lap around the castle last night. Quebec is beautiful!!

 

large.20161207_191258.jpglarge.20161207_181852.jpg

 

 

  • Like 2

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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On 12/10/2016 at 7:24 PM, maegs said:

The old city in Quebec City is so nice! <3

 

Especially around Christmas!

 

I'm back in the PNW now, and survived my week of decadence. I'm hoping to eat at a deficit this week and have a great weekend with my bf on our "christmas escape" trip. 

 

We made it to the gym first thing this morning, and I got my squat on. I'm hoping to get another little cardio workout in this afternoon. My last day in QC a co-worker took me to a rowing/ERG workout... my cardio endurance has crumpled! 

  • 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
12 hours ago, Xena said:

The workout itself is the important thing.

 

So true! I thought that the chart that had 245 watts = 100% = 1:52 meant rowing a 1:52 500m... it was holding a 1:52 pace for 10 minutes. I should have been around 2:05 sustained over 10 minutes... 

 

I wish I weren't travelling... but I'm going to spend a chunk of time this weekend on a getaway to Seattle with my bf, and a chunk of post-Christmas time with my family in BC. Food + driving + snow + food + driving! BUT I've hit the gym the past 2 mornings (this morning was more of a "work that soreness out" than a real workout) and have bouldering plans later in the week :) So yes, back into a routine!

 

 

  • Like 2

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

Guys, there's now a bouldering gym in my home town! And we visited it last night! And it was full of high school and elementary school kids! Don't get me wrong, I love hanging out with 11 year olds. I'm just not a big fan of them running under me when I'm bouldering. 

 

All that aside, I'm currently enjoying daily fireplace fires (we installed that new chimney last Sunday!), fridgedly cold and clear winter weather, and Christmas right around the corner :) The frost hasn't melted on the lawn outside my window all week, at least in the areas that are in the shade. 

 

Tonight is the Lumberjack Ball for my bf's company, and we resolved weeks ago that we would walk to and from it to counteract our drinking and eating. When we decided that, we didn't know that it would be below freezing tonight. I think I'll be wearing my flannel plaids with lumberjack-worthy long underwear! These guys know what its about:

 

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  • Like 3

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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16 hours ago, Xena said:

I want to go to the lumberjack's ball! Fun!

 

We got our butts kicked at the 2-man saw, too bad it wasn't an AMRAP of round splitting! But what a blast! 

  • Like 3

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 got my one "intense" workout in at CrossFit yesterday morning. the WOD wasn't super intense (the sort of bro sesh lifting I would do myself at the gym) but left my shoulders more mobile than they'd been in weeks and completely torched. My recommendation: 10 unbroken OH squats, followed by super-setting 12-15 db bench press with 20 banded tricep pull downs, follow up with Iron Scap routine. 

 

I also got a short-ish hike in yesterday afternoon. I was supposed to have gone snowshoeing with my dad, but he was sick and M (my bf) gets uncomfortable when I go to the mountains alone. Also, it was supposed to slush most of the day up there. My evening finished off with working on a tool roll xmas gift for M. 

 

The highlight: I ate like I want to undo my 2 months of flubbiness yesterday :) 

  • 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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Okay, a week of eating good. Unfortunately, I haven't worked out since Monday. But today is Friday, and I'll get some extended movement in the next couple days! 

 

 

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

@maegs, that waltz is great!

 

I ate like an idiot yesterday, and my fitbit was dead, but I had a nice walk in the woods while on google hangouts with one of my best friends (who's in Germany). The next 3 days will be a combination of driving to the Kootenays and eating from Nana's never-ending cookie platter. Fortunately, my bf's dad is heading to the mountains on Friday, so I think I'll bum along and snowshoe Artist Point! Yaaay for getting my one "hard" workout in this week, regardless. 

 

I've also done something running or core related every day, including some hip hikes today. I ran 2 miles on Christmas Eve in anticipation of again upping my mileage slowly throughout January. 

  • Like 2

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

the Artist Point snowshoe didn't happen on Friday, but I did have a great hike around the Mt Baker ski area! The snow was amazing, and the mountain even came out at the end of the day. It definitely help me re-set after 3 days of "idiot" eating at Nana and Grandpa's house. We took plenty of walks in the snow while up there, but I had a binging relapse. As my cousin (who's a therapist) says, "change doesn't happen in a vacuum." When you return to locations where you've struggled in the past, you tend to relapse! 

 

Also, let me just say, road tripping with my bf is great. He's a professional driver and took the worst sections of road (Snoqualmie Pass and Northern Idaho). 

 

(does anyone know how to re-size photos?)

 

large.20161230_134833.jpglarge.20161230_115632.jpg

  • 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
1 hour ago, IslandGirl_Becks said:

We took plenty of walks in the snow while up there, but I had a binging relapse. As my cousin (who's a therapist) says, "change doesn't happen in a vacuum." When you return to locations where you've struggled in the past, you tend to relapse!

 

It is super hard! I have a rough time with food when I go home too.

  • Like 1

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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Whew, it's time to evaluate the challenge and the year. I used the new form to evaluate the past few weeks, and came up with an overall B- grade. Here's the short version:

 

1. Don't eat like an idiot! C - I need to stay away from those cookie platters! Thankfully, the mantra of "don't eat like an idiot" bailed me out a couple times :) 

Future revisions: I think I'll keep this one. Maybe I'll make myself report any "added sugar" I consume on top of it, or how many days I miss tracking on MFP (which seriously adds to my mindfulness!)

2. Do PT or Core daily! B - I did something about ever day, but some days it was just a "couch stretch" after a day of flying or driving. 

Future revisions: Be intentional about which exercises or muscle groups I need to be moving. Especially for part 3...

3. Get one "intense" workout in every week. B+ - 1x CF, snowshoeing, that rowing workout... something happened every week.

Future revisions: I really want to get back into running this next year, in addition to starting CF up again, and that will take some serious focus and pre-hab!

 

 

As far as the year goes, there was some good, bad, and ugly. From my signature:

Quote

 2016 Goals: #200 Back Squat - Muscle Up - SeaWheeze 1/2 Marathon - Lean up

 

I didn't up my back squat at all. In fact, I'm probably down ~5% from my earlier 1RM. However, my body weight is probably -#10 from last year. 

I didn't get a ring muscle up, but I still have a bar muscle up. 

The half marathon didn't happen either. That particular run is already sold out this year, but I would love to work myself back up to a 10 mile run condition. I have a very rough idea of how to take that on, but that will be outlined in my next challenge!

  • 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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