Thursday 7/12 WOD at PCF

Today was SO AWESOME. This is my third day in a row of Crossfit, and fourth day in a row of exercise with dance class on Monday. I feel AMAZING! Let me preface this WOD post with some background info. The Crossfit box in Arlington that I normally go to, Patriot Crossfit, presents their WODs in a unique way. They have the Rx version, which are the weights/reps that the elite-elite use; presumably the very experienced CFer, who shows up 5 days a week at least, and are complete beasts. Then there are two scaled levels, Level II and Level I. Level II is for those who can’t quite do the Rx weights or reps, but who are making their way up the fitness ladder; I’d say probably after 6-10 months of showing up at least 3 times a week consistently you’d be able to do the Level IIs, depending on the starting level. And then there’s Level I, for the newer CFers or those who aren’t quite as strong. If you click on the link above you can check out what I mean.

I’ve found myself doing Level I more often than not…until this week!!!! On Tuesday I did a pretty even mishmash of Level I/II; Wednesday, I only used the Level I weight for the push presses, Level II reps, Level II weight/KB swing height (35lbs and American swing); lo and behold, today I did my first workout COMPLETELY in Level II, even with this being my 3rd day in a row and being pretty sore/worn out!!! I am so damn proud of this accomplishment. I’m sure next week there will be something that crushes me back down into the land of Level I, but I am so happy that I was able to round out this week with such an accomplishment. And guess what? On top of all of that, I did unassisted pull-ups in the WOD. UNASSISTED. PULL-UPS. Bold, italicized, and yelling. Happiest in the world.

Strength:

  • Snatch 3-2-1-1-1: 35-37-42-47-47. Ughghgh the snatch. I started with squat snatches and quickly moved to power snatches. I’m not confident enough dropping low under the bar and catching it overhead yet. I picked up some good tips from a new friend, and we watched each other and pointed out form issues. It really helped, and gave me the proper time to recover between lift attempts. I started with the 35lb bar but backed down in order to get some more work on form, and then went up from there, thus the weird numbers. I did 10lbs more on my hang power snatch about a month ago, but I’m not sure which you’re supposed to be able to do more weight with. I have a hard time when the pull is from the ground. I really need to work on that, and also stop thinking so much while trying to lift!

WOD:

7-Minute AMRAP (As Many Rounds/Reps As Possible): 5+0 (meaning I completed exactly 5 rounds. Had I done 5 rounds and 2 wall balls of the 6th round, it would be 5+2)

  • 7 10ft WallBalls8lb ball
  • 4 Pull-ups: Unassisted!!! Emphasizing again haha.
  • 7 Burpees: notice, chest makes contact with floor every rep.

Rx was a 14lb ball to 10ft, and 7 reps for pull-ups instead of 4. So happy with my performance. I completley forgot to switch my grip up as I got tired, so I need to try to remember that to save time next time there’s pull-ups! Some of my wallballs barely made the 10ft mark, and a few pull-ups my chin just barely made it to bar level, but damnit, I still did it and was honest in my reps and repeated those that needed it!

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