Category: Fitness

Wall Balls Suck!

Today was judging day for 13.3 of the Crossfit Open and I was less than impressed to be attempting 150 wall balls this am.

Wednesday I decided to move some furniture and I pulled my tricep. Ouch!

Thursday night we did a practice run of 13.3 and I did 124 wall balls. My arms just, my quads burned and I hated them.

Saturday , here we go


I got my rope ready to go, lol seriously , I knew I wasn’t getting to the double unders!

First step , stretch it out !


Approach the ball , tell it to be nice


Squat Deep! Below parallel


Then throw it 9 feet in the air, making sure it hits the wall ( I lost many a reps for not hitting the wall)



I finished 112 reps, I’m satisfied . I’m glad it’s over and I hope to never see a wall ball again for a few weeks!


I had to do some serious foam rolling on the quads post workout , they hurt!

Home for a nap and some fuel now, bring on 13.4!

I fought the WOD and the WOD won!

Today was the day I attempted to smash 13.2 of the Reebok Crossfit Games. Smash it I did not. I did however give it all I got.
On my practice run I managed 122 reps, not this time!


This what we were up against. I have never ever lifted 75lbs overhead so I knew this was my challenge. Yes the bar fell many a times and yes I go “no repped” quite a bit!

Here’s how it started
Chalk up



Assume the position


Now clean that bar and press it up overhead! Sounds easy right! NOPE


After managing 5 of those I deadlifted the hell outta that bar for 10 reps


Now onto 15 reps of box jumps, which I chose to step up to rather than jump!


And back down

That was 1 round , round 2 I needed Coach in there to advise

I managed 3 rounds plus 4 reps for a total rep count of 94.. Urgh ! Here I am signing my scorecard


Not great but when I think back to 2010 when I was 284lbs, the only thing I was lifting then were cheeseburgers! I’m proud of what I have accomplished in the 3 short months I have been Crossfitting! I will only get stronger,better and faster!

Now if you want to see real WOD killing check out Coac


I love this kid!


He killed it today

This was all that was left of him


Today was a great day for all us athletes at Crossfit Belleville, we are a family and we support each other! I can rest now till Wednesday , when they announce 13.3! Oh dear lord!

Latitude Gear RX – a Review

This is a product review on items I purchased myself! They were not donated to me, I paid for these. Disclaimer over

Now onto the good stuff, I LOVE these tanks and tee’s!

First off, the site was easy to access, shop and pay for said items. They shipped super fast, all the way to the great north – Canada!


The fit is bang on, I got a size large for the tanks

My fav colour – purple


They fit perfectly! For the tshirt I ordered a men’s medium!


I can’t wait to show off my new stuff at my box Crossfit Belleville tonight – I forsee many more orders shipping to Canada very soon!

As for me, I am Definately going to be ordering more swag from this great company!

You all should too, because then we all will be cool like that!

Keep WOD’ing on my friends!

Oh how I missed my Box!


This place holds a special place in my heart. I was away for 10 days and walking back in there, I knew, I was home! Coach Bowman was happy to see me and see what I brought him back!

This was our skill tonight

Cleans 4-4-4-4-4-4


My prior PR was 65lbs so getting to 80 tonight is a new PR and I will take it. My body was still pretty sore from yesterday’s 10k run but it felt good to lift things.

Then came the wod


I set up my equipment, 10 in box ( yes I still have a fear of the big girl box), 25lb kettlebell, ab mat and my jump rope. All set, bring it on!

I managed 6 rounds plus 19 reps total. I felt good. I wanted more actually.

Now we all patiently wait for


13.2 WOD to be announced Wednesday evening. I’m nervous for this next workout. This shirt sums up how I feel about 13


Tee hee…

I did a 13.1, and it wasn’t a Race??

Yup I sure did!
Today I tackled the Crossfit Open 13.1 WOD and it was challenging.

I am in Myrtle Beach on vacation with the family so I found a great Box here to do my WOD

Shout out to Crossfit Vengeance for welcoming me!

This is Bryan the coach who ran me thru the proper snatch form, even though I spent hours Youtubing Videos last night


His lovely wife Rachel judged ,scored and counted my Reps for me! Thank god because I wasn’t!

First up the WOd


Oh hey burpees, I love you

Down, up , clap the rings 40 times



Now 30 snatches at 45lbs


Finished that in 7:56
Now back to 30 burpees- DONE
This is where I just couldn’t get it, 30 snatches at 75lbs. I have never lifted a snatch at that weight. I tried and tried but I kept muscling up the bar and couldn’t wrap my head around it. I did not successfully lift 1 75lb snatch. Times up!

I finished the 17 min AMRAP with 100 reps! I’m ok with that.

Now I can’t wait to get home so I can train super hard all week in preparation for 13.2 with my family , Crossfit Belleville!

Thanks Rachel a


Oops , here I am attempting 75lbs(forg


See, wasn’t happening





I got some cool sw


A Deadlift PR kinda night!

So my son decided after last nights puke fest, he will return to Crossfit again tonight. He is glad he did! It was deadlift night. We practiced and then did 1-1-1-1-1-1-1-1 deadlifts increasing weight till you maxed out! Kinda like this

I started out nice and easy at 95lbs. My prior PR was 155lbs . Tonight I wanted to kill that ;br


I tried out 205lbs x 2


Get it girl!!


Yup I’m yelling in this pic!

The boy also PR’d tonight at 325lbs



There ya go


Then we had to do 6 rounds of 10 Thrusters and 10 box jumps for the WOD


Finished in 10:54 but I only lifted 55lbs for the Thrusters instead of RX 65lbs!

One day! Baby steps

A great night my friends, keep on challenging yourself!

I can’t begin to Thank You All!

This has been an amazing day on so many levels. I was honored to be featured on Woman of Crossfit = Strong Facebook page. They added my story to their Before & After page.


The absolutely wonderful comments I received were overwhelming! I am so happy that I can be part of such a great group of woman ,inspires me.

I hope my journey from Fat to Fit will continue to encourage people to fight their own battle with weight and exercise. This is a mental game before anything else, you need to figure that part out first. For me , I do not like to quit anything. Give me a challenge and I will figure out a way to make it happen. It may not be pretty but I will succeed.

Tonight I inspired my own son to participate at my Box, he is home from college for the week. He came and observed our WOD last night and decided he would give it a go tonight. This is what we did

Prior to the WOD we worked on Power Cleans. I could see he was working hard. I told him Crossfit is about you working at your own pace , you decide your finish!
I was moving along quite nicely when I noticed him struggling. I knew Pukey the Clown was about to strike!

I finished the AMRAP with 9 rounds 32 reps and felt awesome. The boy , not so much! He was outside puking!
But… Like his mom his first words were ” I’m coming back tomorrow”
That’s my boy! Never quit!

So thank you again to all my new followers and those who just decided to have a peek at my blog.

Keep on being awesome my friends!

One Helluva WOD!

Ok, this was the toughest WOD I have done yet! Even our coaches told us so!

Stupid me thought it would be a great day to do 2 workouts. I was so Wrong!
This am I headed to the YMCA for workout 1 , here’s what went down


My post run glow!
Then I finally rowed 500m in 1:58! I have yet to row it under 2 min. I went on to row another 1000m.

So then I went home and made a gorgeous lasagna

I then laid on the couch thinking about workout # 2.

Here it is

Oh man it was tough. But first we practiced those deadlifts


I wanted so badly to lift heavy. I managed to PR it though at 155lbs. I know I can go heavier but I needed to save energy for this WOD.
Back to the WOD- first 2 rounds were going ok, round 3 it was getting painful. Round 4 sucked and round 5 I was praying to baby Jesus for it to be over! I finished it


I then laid on the floor , collected my thoughts and then pushed my fellow athletes to get it done! I loved it! It hurt but every night I leave there I feel stronger and so much better about myself. Crossfit is about you competing with yourself, and tonight I WON!

A Day in the life of a Newbie Crossfitter

I’m over a month into Crossfit and absolutely love it! I am so very addicted to the energy and power I feel during a WOD ( work out of the day). Here is a day in pictures of what I Dawn the Crossfitter does!


Enter gym and feel the nervous pee build up, we do not know what our WOD will be prior to getting there! It is always a surprise.


Find my buddies, grab a piece of PVC tubing and get stretching that upper body out!


Oogle my trainer Bowman, who is doing the WOD prior to our class!


All the guys are aiming for his body!
Then we finish our warm up which usually consists of a lot of running on the spot,butt kicks,high knees,jumping jacks,crab crawls….. Etc.. All warmed up know!

Then we move on to our skill. This night it was back squats, oh god help me!


Then we all partner up and practice.



I got extra help from my trainer! 😉


My squats were to be sets of 5/5/4/4/3/2 , with weights increasing till you maxed out.


I’m a/d and we started at 85lbs.. Gradually working up to 125lbs, not too heavy but I can’t get down into a good squat with too much weight.

Then we move into the WOD

We had a 20 min time cap to do AMRAP ( as many rounds/reps as possible)

I finished 2 complete rounds with an additional 100 lunges and 9 toe touches. In case you weren’t counting, that’s a total of 300 lunges, 109 toe touches,100 push ups and 50 kettlebell swings (25lbs) in 20 minutes!

I am a sucker for punishment because I’m going 5 nights in a row this week! Last night I was still feeling a little tight in the glutes and quads ( from all those lunges) but I was going to shake it out for another WOD.

This is what I walked into

Oh dear lord!
We practiced our cleans and push presses prior to the WOD and I knew better than to lift too much and tire out.

Here is the results with my dear friend showing you how we all felt!

I enjoyed the run part of this because it was outside and it cooled me off! I always end up a hot chalk mess post WOD

I drank my aminos during this workout, downed a protein shake on the way home then inhaled this Paleo friendly meal when I got home


Then I tucked my tore up body into bed and dreamt of this place, Myrtle Beach .. See you in 15 days !!!


And that pretty much sums up my Crossfit life! I love every minute of it!

Look who is Famous! Crossfit Belleville

Loyalist College journalism students run a news website and they decided to do a feature on the Crossfit facility I go to, and they wanted to interview me! I was pretty excited and nervous about it.

Keep in mind when you watch this video, I just just completed a pretty intense WOD and I was feeling it! Also note- I’m wearing my Energybits shirt to rep my brand! Go Team Algae! #Poweredbybits!!!


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