Category: Fitness

I love PR days!

Happy 4th to all my US friends, it was a great day here in Canada for this girl!

I went to my noon Crossfit class and was happy to see that our skill today was deadlifts – my most favorite lift!

The skill today was 3-3-3-3-3 working up to a heavy weight. I started my first set of 3’s at 135 and progressed to 225 for my last set.


Working my way up


225 lbs

Once I finished my skill I still had a few minutes so I figured lets smash that old PR! 230lbs was my old PR for the deadlift so I threw 15 more lbs on and


Nailed it!!! New PR set!!!

Yeah freaking ha! I was stoked.. I was also thankful that our WOD was a quick one today because I was spent

I got in trouble from coach for not lifting heavy enough on my front squats – I only did 75lbs oopsies! I was sore from all the squat cleans and wall balls so I wanted to work on form – sacrificing weight!

I worked for the rest of the day then came home and suited up in my most patriotic bathing suit to celebrate!


It was a great day , I hope you all celebrated and met your own goals today!

Attention Crossfitter’s – Reebok Nano 3’s Pre Buy



After months of anticipation from the CrossFit community, the Reebok CrossFit Nano 3.0 is finally available for pre-buy, to be shipped on 7/1! Top CrossFitters from around the country have been seen testing the next generation Nano, and reviews have been positive.

Here are some of the upgrades from the Nano 2.0 that athletes can look forward to:
· A new DURACAGE upper treatment for increased stabilization and a construction meant to hold up even better over time
· ROPEPRO midsole wrap to protect against harsh movements that can tear at the shoes
· Improved stability, response and impact cushioning with Dual Density mid-sole
· Breathable air mesh and anti-friction ETC linings to reduce heat build up

On top of these great new features, the Reebok CrossFit Nano 3.0 has got some great colors and styles to choose from for men and women.

Pre-Buy yours today to be one of the first with the hottest Reebok CrossFit shoe of the season.

How pretty are these ladies..



Happy shopping!

When in doubt – do it twice!


Well , seeing as I spent the weekend “resting” and I felt great , I figured today felt like a 2 a day!

I woke up refreshed and did some work then hit up my Box for a noon WOD . Well it was dang hot in there and we had big lifts today!
We warmed up by doing some inch worms, broad Jump burpees and lunges etc.
Then Straight into a barbell complex warm up with a 45lb bar

I was super soaked after this , but wait – we still had a skill


Yup , 10 minute EMOM and coach kept adding weight to my bar because he said I made it look easy and I needed to push myself. Love that guy
Then we WOD’d! And it was deadlifts – my fav!

RX’d that one at 155lbs!
Finished the WOD in 9:54 including the 100 sit up cash out
Cooked up an amazing fajita supper

So yummy


Then it was run time , I waited till 7pm when I thought it was cooler – nope . It was about 38 degrees with the humidex! Guess who didn’t pack water ? Idiot!
It was a beautiful evening though

Oh so very hot

Finished 4 miles in less than stellar time

Crappy splits

But got it done

These got me through – my Mizuno Wave Precision shoes rock!


Drank a big ole glass of Nuun and recovered ! Now I’m off to the hot tub and find more food.

Have a lovely week and get those 2 a days in .

DOMS – they hurt!

DOMS – Delayed Onset Muscle Soreness , sounds pretty minor right ? WRONG!!!

These bad boy pains hurt like heck!
They are also referred to as “muscle fever” – well baby I got a high temp cuz I’m all Feverish over here.

DOMS can be felt several hours to days after strenuous activities.
They are a symptom of exercise induced muscle damage according to Wikipedia.

I woke up this morning and pretty much rolled myself outta bed because my upper body couldn’t lift me up. We have had some pretty decent lifts this week including Thruster, Power Cleans Squat Cleans etc. My arms are toast! I was tempted to drink my coffee with a straw because picking up the cup was too heavy!

So I figured if it already hurts might as well keep those muscles hot rather than rest them – already sounds like a bad idea right!

I went back for a noon WOD today thinking we will probably be doing box jumps , sit ups etc because its already been a heavy week- wrong again!
Here was warm up
Barbell Complex 45lbs
6 jerk pop
6 press
6 push press
6 front squats
6 deadlifts
5 rounds!!!!!

Help me lord Jesus! Then the skill was Push Press 2-2-2-2-2 maxing out
Well lets just say I maxed out at 85lbs pretty quick! But wait , we still had a WOD , this one

Yeah , you read that right 150 deadlifts at 95lbs and 150 push ups!
Kill me now! I banged out those deadlifts because they are my fav and that wasn’t heavy for me , but 150 push ups on burnt out arms was brutal!
I finished this one 15:16 time.
I then treated myself to a free Venti SF Mocha frappe at the Bux

Came home and parked myself on the lounge chair


Posed for a few fan shots , ok kidding , just a shameless progress pic


Then I figured I owed myself a nice cheat meal so I made up a huge tray of Nachos, made with ground turkey !


Now I’m going to wash down a few Advil and Tylenol to try and calm these DOMS down a bit . Oh and I am taking a rest day tomorrow, really I am , I promise!

Cheers friends

Rest Days, Take Them!

This is something I am working on, taking enough days for rest and recovery! I work out a lot, like really a lot. I do not take enough time to let my muscles heal,grow or rebuild themselves. I am a work in progress.

Friday I did a two a day (2 workouts 1 day)


I went to Crossfit at noon and worked on Pistols and did the benchmark Helen WOD ,worked then went for a 4.3 mile run because it was a beauty day!

I then decided that I was going to take the whole weekend off from exercise. Just sit back and relax!

I worked Saturday then came home and enjoyed some patio time with a daiquiri


Just laying in the sun watching my girls hang by the pool and had my friend over for some company! It was a great day!

I had to work again today but I was not going for a run, it was raining so that helped seal the deal ! Had a great supper with my dad and I ate the biggest piece of carrot cake ever!

Here is a great article I read about the importance of rest days

This is a great running related article on rest days for runners

Here are some ideas on what to do on the rest/recovery days

Now I’m going to get a good nights sleep and start the run process all over again tomorrow!

Sorry Crossfit, but we are on a break :(

Yes it is true.. I have to break up with you for a little while.. Not like a real break up ,but cut you down to twice a week. I am sorry Crossfit but you can’t take up all my training time.

As you all know I have 2 half marathons this fall , this one in October

I am running this one with my dear friend Michelle who ran the Goodlife Toronto half with me, well she kicked my ass but technically we went there together .

Then my favorite race of all time


Now you see , I am currently a 2:26 half marathoner and I know I have the ability to become at least a 2:10 runner. I really want this and I am going to train my butt off to achieve it! I have not been very good at training and tend to become distracted with life. I did train for the Rock n Roll Vegas half last December and I shaved off 4 minutes from my first half. For the Goodlife half I never trained at all, I followed no plan and focused on Crossfit. Yes crossfit made me stronger but that did not help me get faster at running , because we all know you have to run to get better at running! Duh!!!

So I am going back to my original half marathon training that worked for me before, the Hal Higdon Intermedite plan


This plan is easy to follow and still allows for 2 days of cross training which I will use for Crossfit. See it all works out. We have a brand new track in our town and I will utilize it for speed work . I am determined this time to achieve these goals and make myself a better runner.

You see


So now I have my goal, my plan and my new Mizuno’s to train in , I can’t and won’t fail .. Because I


Yes I have that tattooed on my arm – hence the handle Inkdgirl!

So be forewarned that there will be plenty of future posts pertaining to this training and feel free to cheer me on and motivate me on those days I try to make excuses, I need you people .. You are my cheering section and it means more than you will ever know.

As luck would have it, this was delivered to my mailbox so I plan on devouring it and learning everything I can from it!


So I am sorry Crossfit for this temporary break, but in my heart – I AM A RUNNER , first and foremost. It’s my heart

Love to you all

A night at the Box and a Giveaway !

Today started out with a quick little run , just 1 mile for my Runners World #runstreak ! See – proof

Gotta stay accountable!
Then I took an a** whooping at Crissfut tonight, here was the WOD

We did a 400m warm up run too, guess I didn’t need that mile this morning!
The 800m was a breeze, then it was Kettlebell time 21 of them. I love these and I’ve gone up in weight to the 35lb ones, I need to get stronger! Then we moved in to the 21 thrusters!
Here’s a breakdown of the thruster
Clean the bar and get into a front rack position

Do a front squat

Then pop the bar and press it, licking the arms out

If you are like me you get covered in chalk

Nice socks eh, those are the giveaway!

The last skill was pull ups, I’m still working on those! I WILL get a Kipping pull up one day!

We did 3 rounds of this and my time was 27:19, not too shabby!

Now onto the giveaway
Starting at midnight tonight you can go to
And enter the rafflecopter giveaway!
I am giving away 1 pair of ladies size Large Zuza Compression socks


So if you want to win a cool pair of socks, set your clocks and lets GO!

My first Crossfit RIP!!!

Ok , prepare yourselves , this is huge! I RIPPED!! Yes I did, I tore the skin on my hand post WOD! I am a real live bonafide Crossfitter! Look


Ok I kinda made it sound way more exciting than it actually is! I am still stoked! Here’s why I ripped

Hero WOD “DT”


I did this at 75lbs , if I didn’t have to push jerk it I would have went higher in weight! I still struggle getting weight overhead!
My time was 12:45

Our skill tonight was split jerks and I only managed 95lbs! That’s ok , patience!

Post WOD I was feeling great UNTIL
I tried to put my shoe on – I then had the biggest calf spasm ever! It literally picked me up and threw me on the floor. I was screaming “make it stop” and my good friend Vero the nurse saved me! It hurt like HELL! I prayed the whole way home it wouldn’t cramp up while driving home. I made it , but the trip was made longer by following these idiots


As soon as I got home , this happened

Calf meet ice pack! I’m pretty sure some muscle relaxants are in order too!

I told my mom about this little spaz attack and she gave me this old wives take remedy – I am to place a bar of Ivory soap under my sheets at the foot of my bed while sleeping? Are you serious ma? She swears by it – I think she’s a nut bar! But, I’m going to give it a whirl!

I’ll keep ya all posted on her witchcraft ideas !

WOD hell!!

Today I met my match, it came in the form of a WOD! It looked a little something like this.

As you can see this is a ladder WOD, you start at 18 reps of each of the three moves- then go down by 3
18-15-12 etc!
I also did this one at the RX weight of 55lbs

So once you get through 18 thrusters you then have 18 hollowrocks – which suck! Heres a video ,looks easy but kills the lower back and abs!

Then you move onto shoot thru’s
These suck!!! You have 2 PVC contraptions that you do a push up on , shoot your legs thru and do a dip, then shoot back
Here’s how they are supposed to look

So there was a 30 minute time cap, yes I used every single one of those minutes but I did not finish! I got finished 10 rounds, which meant I made it thru to 12 on the up ladder. I did not start 15 reps.

This is how I looked afterwards


EVERYTHING hurt!! My wrists were taped but once I finished I could barely write my name on the board! I drank my aminos and protein and vibrated the whole ride home!

Good thing I had an amazing supper waiting , the ultimate comfort food – Sheperds Pie!


Now I’m slathering old girl cream (A535) everywhere and praying for a decent sleep!

Until tomorrow when I do it all over again, WHY – because it’s Crossfit and this is what WE DO!!

13.4 – How NOT to!

13.4 You have defeated me!
This was what was supposed to happen


Now lets just talk about clean and jerking 95lbs, I have never done it! Nope not once, not even in the practice run. 85lbs was even too heavy for me.
So, needless to say I did not have high hopes going into this one. Right there my mind is already negative and telling me I can’t do it, mistake #1!

So I watched 2 groups go before me, in the hopes of being inspired. I was, they rocked it but Dawn Marie’s brain was still saying “oh hell no”.
My turn, getting pumped up, my peeps are ready to cheer me on, lets do this

See I look ready!
BUT, here’s where we get to the How NOT to’s
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LIFT IT UP , clean that bar!!!

Dammit, why can’t I


Best pic of the day

Yup, just like that! What in the deuce is going on here??

Well I had 7 minutes to spare so I did some random dancing


Moving onto the Toe To Bar aspect of the AMRAP


What do you mean I can’t climb the racking?

Rule book please

My toes touched that bar, calling it a good REP!

So this concludes my attempt at the Reebok Crossfit Open for the 2013 year. I must say I am proud I made it this far! I have only been at this since January of this year. I can only get better and stronger! Bring it on 2014 because this Masters Division competitor will be fierce next year!

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