enuff with the burpees . . .

my boss, fewstaaaaaaaaaaaa, retired on friday. i'm afraid to think of what's going to happen up there now, but i guess time will tell. i arranged for miss liz'bet from the scrapbook store to do up a photo for her of all the fitness staff. she did a great job as usual - with a chocolate theme - mmmmm chocolate - and it turned out really well. here's a pic of jessy, lori and i goofing around . . .

and now seriously, in the past 8 days the boys have made me do 327 burpees!!! just cuz i broke my toe, and couldn't do them for 5 weeks doesn't mean you have to all of a sudden kill me with them! and to add insult to injury, 62 of them had a 20" box jump thrown in at the end! dillon!!!!! wait, as if that's not enough - 'here kendra - take a 40lb dumbbell in each hand and walk around the building 3 times - that's 400m each - and in between, do 25 burpees.' stoopid farmer's walk indeed . . .

friday was a good day - i managed to run on the trail for an hour. first 'long' run since i broke the toe. still not sure i can make ohio though. that's quite a ways short of the anticipated 6 hours i figure it'll take me to run this thing. am going to try a bit longer today, and see how it feels.

big group at 'friday night club'. and holy crap, fedon managed 455lbs for his 3 rep max deadlift! OUTSTANDING ! even had an appearance by the lovely mrs. p . . .

and this was the order from coach spaff on saturday . . . "hopefully the weather is good today as i'd like to see you get in a solid 3 hr ride. if it's nasty, it would still be great to see you get out there. and, ps . . . don't play the princess card. you won't melt." hmpff ! and my clients say i'm mean ! anyways, the weather gods were in my favor, and the temp was fine! so i saddled up the misfit and putzed around in albion for the designated time. ran into wayne and the booton who gave me a hard time about my beloved single speed - especially the handle bars! what's wrong with my handle bars??? i don't care if they make me look like an old lady rider - i wouldn't know the difference anyways !! and besides, they have a really kool name . . .

alrightee, i'm procrastinating - time to get out for a run. the flurries have stopped and i figure i had better get moving. AND it's not yet november, so pylon rules dictate shorts - no problem!

cobwebs

so i guess it's time for coach troy and the trainer again. gotta love those hour long tempo rides that almost kill me . . . man my ass looks big from behind !! haha, no wonder i get called buddy when i'm out riding!!!!!

saturday, me and my super strong, pole-dancing, cf friend lisa ventured south of 7 for a nutrition seminar put on by crossfit toronto and mat lalonde. digger would have loved it for sure!

got back to p'grave by 6, and then i had arranged to meet christine for a night run in albion hills - yes, i said a 'run'. woohoo! the plan called for 4x3min running with 1min recovery. the rest was to be an hour long hike. so i dusted off my cascadias - seriously - they had cobwebs in them - and drove over to the north end of the park. my headlamp pretty much kacked after 2 minutes, so christine gave me hers - afraid i would stub my toe on something in the dark! and then i was running - RUNNING -and it felt amazing! unfortunately too good, as we got a little carried away, and when i finally thought to check my watch it had been 25min. DOH! we'd better stop! spaff''s going to have a fit! we made our way around the park and back to the cars without incident. yeeeeehawwwwww!

sunday was road ride day. christine had some stuff to do in the morning, so we agreed to meet in hockley. i started out around 11 and ran into my buddy adam. nice bike adam !

when christine and the big guy finally made it to hockley, i was sitting in the chair with my feet up drinking a coffee and eating a monster cookie! man was it ever windy on sunday!! and yippee - look who we ran into at the store . . . lori had just finished her horsey stuff, and was taking a break !

we finally got our asses back on the bikes - well, christine finally got her ass ON her bike, and we made our way over to colgan. there's this neat place in colgan that sells antiques, so we decided to drop in and take a look. the 'owner' of the house was quite a character! he explained all the beer bottles were from a party the night before. and then, when we were about to go upstairs to see some more old stuff, he insisted we check out his 'man cave'. for the love of pete, i've never seen a hot tub the size of this one before! he says it holds 19 women, and him! hilarious!!

we did eventually get back to p'grave, and christine finished the ride off into b'town. i managed 70 windy km and had a lot of fun in the process! stoopid wind though!

monday i tried running again - stuck with the plan - 3x5min - and the paw felt pretty good. ended the night with one of the MOST evil cf workouts e-verrrr! you have to do 100 of these squat clean thrusters, which isn't so bad, but in the meantime, every time the clock hits the minute, you have to do 5 burpees. i tried calling the 'broken toe' card, but yummy dillon wouldn't go for it. crap! so i think i ended up doing 120 of the fucking things, had my heartrate get close to 195 AND get as close to barfing as i have ever been during a WOD.

yay!!!!

curious to determine the progress of 'the toe', i accepted my fave dentist richard's offer to get an x-ray. so on wednesday, i headed over to his office, and for the first time ever, i'm in a good mood! the girls were amused that i was there for a '10 minute follow-up x-ray . . . ' as i was standing in the chair with the big heavy apron on, suzanne came around the corner and asked what was going on. 'um, some very delicate dental work', richard explained. hahaaaa! within seconds we had the image. 'gee k/o, did we do the right foot . . . that doesn't even look broken!' uh, ya, no kidding! holy crap ! and when spaff saw it, he wanted to know if it was actually a pic of MY foot. even the moose was surprised at how fast it had healed! yay! i can run again !

and, as we all know, it was friday night club at crossfit. my legs were getting a little cranky from the night before where the beautiful sara and i did back squats for a 20 rep max. i managed 6 sets ranging from 65 to 115 lbs before stopping at 125 for 10. not bad! and then tonight i upped my 1 rep deadlift max from 205 to 240. YAY!

here's the crew from tonight - luca, adam, sonia, me, fedon and jenn c

tomorrow, me and lisa are heading south of 7 for a nutrition seminar at crossfit toronto with mat lalonde. should be interesting. and then i'm going to attempt my first run since sept 22nd. argh!

happy turkey weekend

great shot of 'the tony' - only guy i know who can get away with wearing white at a 24 hour mountain bike race . . .

the moose got a nice care package from his sister, including a huge tub of homemade choco chip cookies - and he knew well enough to take them to work before i got into them . . .

and don't ask me why i'm posting this pic - was just messing around and decided to throw it in.

and holy crap, could the weather have been any nicer - just HAD to rest my 'still broken' toe out on the deck and soak up some gold . . .

saturday was callin for saweet temps, and good thing, cuz the spaff had me doing a long ride. headed out around 11:00 with the first stop being belfountain, via the badlands . . .

a couple of kids had this neat little stand set up just outside the coffee shop . . .

buzzed over to hockley and then back down through colgan. coming along mt hope, i was at 90km and wanting to break my first hundred of this year. so, i decided to add a bit on just in case. i kept going down to castlederg, over to duffy's and finally up to the treehouse. i just had to make a small stop at the humber trail - promising it i would be back real soon !! right spaff ??? just one more week ????

anyways, rolled back in at 4 to find trailman waiting in the driveway. put in a total of 108km and felt absolutely fab! just a bee-oo-tiful day to be out!

sunday started off with crossfit. 'let's do the twelve days of christmas' says the adorable adam. 'but it's not christmas adam, it's thanksgiving'. 'ya, i know, but you're probably all eating like it's christmas, so we'll do this anyways.' so an exercise for each day, and repeated like the stoopid song, and we were pretty much all lying on the floor by the end of it! good grief!!

once i got home, me and andrea met up on the rail trail for an 'old lady ride' to inglewood. my legs were pretty much toast, so the pace was really slow. but again, just an incredible day! and ahahahahaaa, check out these dudes we spotted on a property by kennedy road !!!!

got back to the treehouse after a couple hours and was greeted by 'little yapper'. pretty sure he's going to get caught in the spokes one of these days - that is if someone doesn't drive over him first . . .

and so, another weekend comes to an end, OH NO, wait a minute, it's turkey weekend, we still have another day to play!!! woohoo !!!!

and ah, um, one more thing . . . i DID give up timbits this weekend . . . BUT, i kinda found something even more evil as a substitute . . . but it's just a one time thing . . . cuz i had to beg liz'bet to grab me a box while at vaughn mills last week . . . and well, i have been REALLY good lately . . .

forgive me digger, for i have sinned . . . again . . .

sometimes, you just gotta let go . . .

it is with a heavy heart that i write this next line. i have decided to give up timbits. it was a habit on a saturday to bike into b'town, grab a large coffee and 10 sour cream glazed timbits. and yes, i could easily scarf down the entire 10 in one sitting. UNTIL - i decided to check the nutritional count . . . oh good grief - ONE timbit is 90 calories! NINETY fucking calories ! and i was, with no effort whatsoever, consuming 10 - THAT'S TEN OF THOSE SUCKERS! and that means i was packing 900 calories into my poor little body - NINE HUNDRED ! argh! so it's true - i've eaten my last timbit! (at least for awhile anyways - hell - you all know me . . . )

as per my last post - the toe is still broken and i'm still not running! spaff has labelled me 'grumpy gurl'. i like it ! anyways, i was exhausted saturday after crossfit - which i might add was pretty nasty - 10 pistols (one-leg squats) 5 cleans and 15 pullups - repeated 7 times - thanks dillon ! oh, but hay, i'm up to 10 pullups in a row! yeehaw! what was i saying . . . oh ya, so after crossfit, i pretty much lay on the couch all afternoon in the treehouse watching season 2 of 'bones'.

sunday was bike ride day! after having coffee by the fireplace at andrea and vito's first thing in the morning (man that was nice), me and christine headed out towards hockley. little chilly, but not bad once we got going. and of course, when in hockley . . .

look who else showed up! onions, luscious and the rest of the hingoranisms after a 2 hour hike in the valley!

we decided to jazz up the 'fall arrangement' the staff had set out . . .


anyways, we finally got our arses up off the chairs and back onto our bikes. christine headed straight into bolton - she had some domestic chores to attend to. i kept going and rode over to colgan before coming back south through palgrave. just HAD to stop and grab a pic of this sign . . .

when i finally got back to the treehouse, i had put in 3:45 and i'm guessing around 85k. great ride - thanks christine!

'you might see me jogging, you might see me walking, you might see me walking a dead rottweiler dog, with his head chopped off in the park with a spiked collar, hollering at him, cuz' the son of a bitch won't stop barking.'