Wednesday 10/3 WOD at PCF

Whoops! Yesterday got away from me. Like I said previously, this week has been absolutely the most stressful, and on top of that I haven’t been sleeping well. By the time 4pm rolled around, I felt pretty good, and hefted my butt to Crossfit. Also, I finallygot back on PCF’s membership with a 3x a week, 3 month commitment, so that’s pretty exciting. Now I can’t slack, or else I’ll be losing money! Eff that! It looks like we’re starting a new strength cycle at PCF, so when they explain what this cycle is all about, I’ll fill y’all in.


  • Push Press 3-3-3-3-3: 65-65-65-65-65. I haven’t done push presses in what feels like months! This was a good starting point though, because it was super tough, but towards the end when I got my form more on point, I probably could have gone up a little.

WOD for Time: 7:39

5 Rounds of:

  • 5 Front Squats65lbs, Level 1 weight, Rx reps. Hey, click that link! That’s a video from my box, with one of our trainers, Liz!!
  • 10 Bastards: Rx.

Have I mentioned how much I HAAAAAAATE front squats? I always end up booty-up and not lifting with my elbows enough. For the same reason, I hate thrusters. Bah. I’m working on them, but they’re rough. But! To set up, I put a 10lb plate and a 5lb plate on each end of the 35lb bar, so that when it got too heavy, I’d easily be able to pull off the 5lbs from each end and keep going at 55lbs without a lot of lost time. Well, I pushed through the whole five rounds using 65lbs!! So proud of that! It was really tough, and my butt and thighs are feeeeling it today, but I’m so proud of myself for finishing at that weight. I honestly did not think I’d be able to. The bastards were the easiest part, and I pounded through them very quickly. I also did all of the front squats unbroken, but I’d have to pause at the top to breathe and rest between almost every rep in the last two rounds. So rough!

Today is a full day of classes, and a much needed rest day for my traps, shoulders, quads, and butt. No Crossfit today, but I’ll definitely be hitting my foam roller and lacrosse balls later today. I’m feeling Tuesday and Wednesday’s workouts!

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