Tuesday 8/21 WOD at PCF

I’m back!! The second of the two camping trips was amazing, even though the weather was cold and rainy most of the time. We had a blast, and somehow kept up a fairly good diet the whole time. Eggs and bacon for breakfasts, fruit and nut butter or protein bars for lunches, and kabobs or turkey burgers for dinners. There was lots of snacking throughout the day as well, but I’m pretty amazed how well we all did with keeping our food on point while on the top of a mountain for four days. We had wanted to try running at such a high elevation to give our lungs a workout, but with all of the rain and crappy weather we never got around to it. Definitely on our to-do list for next year’s trip up there!

Strength:

EMOTM for 10 Minutes of:

  • Snatch (about 60-70% of 1rep max): 50lbs. I tried 55lbs right before we started and it felt a little off, so I backed down, but I think that was because I wasn’t warmed up enough. I felt strong and steady the whole way through.
  • Ring Dips: Used two thin bands for assistance, but held them looser than usual to give less resistance. Almost ready to drop down to one!

WOD for Time: 12:17 Rx

Ps. Abs. Fist pump.

Rx!!! Yes!!! I hung with the big boys&girls today. I was about a minute behind some of the top athletes at our gym, and I can’t be more proud of that!!! Being able to do workouts as prescribed is the best feeling. I just need to get more confident and strong with my oly lifts and I’ll be up there. I hope to be doing everything at least Level II by December, with more Rx’s speckled through. I love progress. For the strength portion, the snatches felt great, and ring dips were strong and steady. Maybe could have stuck at 55lbs for the snatches, as said previously, but after taking my little break for the camping trips I was worried about my endurance and strength. Thankfully, it didn’t feel like I’d backtracked in either! As for the WOD, I did both sets of KB swings and sit-ups completely unbroken, and ran straight through both runs. I have such a hard time getting out of my head while running, and constantly feel sorry for how awful I feel. I really focused on my breathing this time though, and was able to sprint the final 200m of the 400m run. Felt freaking great. I have Tyler to thank for getting my ass out of the house and to the box today. I definitely would have skipped out if it wasn’t for him. Sometimes it’s hard to #justshowup, especially after a little break. So thank you, Tyler, for helping me Rx this WOD by making me actually go!!

Tough Mudder is only 18 days away! Time to kick it up a notch and supplement my WODs by adding extra running! Eek!

4 responses

    • Ring dips and muscle ups are the only bodyweight exercises that I can’t do without assistance now. I definitely have a goal to get them both unassisted by the end of the year! Ring dips make my elbows so sore.

  1. This is a bit of a newbie question, but with the American swing, does it work the body much more than a regular swing? Do you do them with one hand or two hands normally?

    Amazing progress, by the way. I hope I can see my abs for the first time ever by the end of the year.

    • The American Swing works the body twice as hard as Russian Swings! Think about it from a basic point of view: you’re moving the weight twice as high, and having to catch twice the momentum when you downswing. The Crossfit Journal has an awesome article explaining the physics of why the American swing is more effective than Russian. We always use both hands for the swings in Crossfit, but sometimes we will do KB thrusters, KB snatches, and KB turkish get-ups, and those all just use one hand per KB.
      And thanks! My abs only come out to play after a heavy KB swing or full body destroying WOD, so I always try to snap a picture when they do!

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