Tuesday 10/2 WOD at PCF

I’m feeling a little worn out today. After the CFT Saturday, white water rafting all day Sunday, and dance class Monday, I’m feeling a little more gassed than usual. I was able to use my wrist wraps for the first time doing snatches and they helped a great deal. I’m going to try to write a post about my favorite Crossfit accessories pretty soon. I’m excited about that one!


EMOTM for 10 Minutes of:

  • 1 Snatch45lbs. These were all over the place. My elbow was sore so I dropped down a little more than I wanted to, in order to get good speed under the bar and catch it in a full squat without too much soreness.
  • 1 Hang Power Snatch45lbs. The suggested move was a hang squat snatch, but since I couldn’t get the regular squat snatches consistent I decided to just hang power snatch. These felt awesome, actually.
  • 1 Strict Pull-up: thin band for assistance. I started out doing one strict pull-up and two ring dips, each with one thin band for assistance, but since my elbow was feeling rough, I stuck just to the pull-ups after round 5.

WOD for Reps: 85

3 Rounds of:

  • 1 Minute Ground-to-Overhead: 45lbs, Level II. Started out power snatching, quickly moved to clean and jerks.
  • 1 Minute Rest: Rx.
  • 1 Minute Row for Calories: Rx. Set to 8 on the resistance level for rounds 1&2, 90% for round 3.
  • 1 Minute Rest: Rx, this joke will never get old, sorry guys!

For the GTO, my breakdown went 14-11-11. The 14 in the first round came from starting with power snatches, which are much more time-efficient than power cleans & jerks. Then nice and constant through the last two rounds. For rowing I went 17-16-16. I’m not sure how I managed 17 cals in the first round, but that was pretty awesome. That totaled 85. Pretty happy with that. I was exhausted and sore directly following this workout, and came home and collapsed on the couch for a few minutes before getting some lunch in me. This was a sneaky day!

Gratuitous, post-Crossfit.

Since I’m pretty swamped with schoolwork this week, and damn tired, I might take tomorrow off. It all depends on how much work I can get done tomorrow morning before class!

4 responses

    • What’s keeping you from geting into one and going for it? Obviously it’s not location, since you just said there’s a bunch near you!
      The price list for my box is here, if you really want to look into it. Honestly, at my crossfit box, it is 100% worth every single dime. Others I’ve been to, not so much. At my box, the coaches are so attentive to us as individuals. Last week, a few days after talking to a coach about issues with my calves, she emailed me a link to a website she came across that had some information that made her think of me. Other coaches have remembered old injuries I had, and ask me about how they’re feeling, and give me personalized ideas for substitutes if it’s acting up.
      Not only that, but they really work on their programming. They don’t just throw up WODs that other gyms have done, or that they’ve done in the past. They have a certain duration of time that they’ll have us working on a certain strength circuit, (for example, the circuit we just finished that culminated with the Crossfit Total) in order for us to make the most gains in a certain area.
      I’ve been to lots of other Crossfit boxes where a WOD is just another WOD, you’re just another member, and there is NO specialized programming or direction that the workouts are going in. These…are not worth the high prices. For obvious reasons.
      I look at it as personal training in a group setting. A normal gym membership is ~$89 here, and training sessions seem to be about $60-100 a pop. To me, it’s absolutely, completely, 100% worth the extra money. I’m fine with cutting out some extravagant spending in order to continue the results I’m seeing. :]

      Ps. Thanks so much for reading and following!!! <3

      • I haven’t joined or explored the options in person because it’s too difficult to go routinely. Single parent of a toddler is the short story without all the messy details. It’s difficult for me to justify the extra costs involved (more day care + gym + parking if I go to the gyms located downtown closest to me) when I have kettlebells in my condo, fitness centre in the building or a YMCA facility 10 min walk away for a 1/3-1/4 of the price of CrossFit.

        The biggest challenge is the timing of everything. Right now, I’m working out when my girl is asleep. Perhaps next year when she is in pre-school on a regular schedule, I will have an easier time getting into a gym. For now, I have to rely on sites like yours to keep being that inspiration and giving me ideas for workouts that I can perform from here.

        You need to put up a donation link so I can show my gratitude!

        • Ugh that is definitely a tough situation to be in. My box has childcare during the 9:30am and 12pm classes, and that’s included free as long as you’re paying for a monthly membership. Any chance that one of the ones around you has something like that? It’s worth looking into, if you haven’t yet!!

          That’s awesome that you still have the motivation/energy to work out while she sleeps though. She’ll thank you later, when she’s old enough to realize how devoted you were to bettering your life for the future!!!

          I’m not one to ask for donations or anything like that, and you should keep that money for your babygirl!!! I have been updating my amazon wishlist lately for birthday/christmas ideas for family, so you can browse that if you’re really dying to do something! :]

          Thank you for following and keeping up with my blog, too. Seriously, it’s so awesome to know that I’m not just writing this to keep up with myself, and that it’s actually helping others. Keep up the awesome work!!

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