Friday 12/7 and Monday 12/10 WODs at PCF

Ugh I feel like such a slacker, even though I’m still getting in crossfit twice a week and dance once a week. It’s not like I’m actually slacking, I’m just not able to get in as often as I’d like. I knew winter was going to be difficult, but it’s reached a whole new level with trying to balance finals as well. Friday’s WOD was amazing though.

Friday 12/7:


EMOTM for 10 Minutes of:

  • 2 Overhead Squats (from racks): 55lbs.
  • 2 Ring Dipsone band for assistance, held as loosely as possible. This was awesome! I’m getting so much stronger with my ring dips.

WOD for Time: 6:16

3 Rounds of:

  • 9 Deadlifts145-135-135. Level II for first round, decided my back was going to die if I did the next two rounds at 145. Thankfully I planned and was able to strip 5lbs off each side very quickly.
  • 12 Box JumpsRx height, Level II reps. Felt absolutely awesome.
  • 15 Push-ups: knees, still. Ugh. Rx reps, Level freaking I scaling. One of these days I’ll be able to do more than 5 pushups without snaking up like a wet noodle.

I LOVED this. I hope we get to revisit this in the future sometime. I hadn’t deadlifted since we did the CFT back in the summer, so I was a little worried about how my back would fare. I am so glad that I took the weight down by 10lbs for the last two rounds, because I am still SO sore and it’s now Monday. Not like, painful sore, just worked out sore. So great. I love deadlifting. I was able to be super quick and efficient with the box jumps, which made up for my awful push-ups.

Monday 12/10:


  • Squat 3-3-3-3: 105-105-105-105. My back is still sore and a little weak from last Friday’s deadlifts, so I couldn’t stabilize myself well enough to go heavier. A little bit of a bummer, but I guess I could consider this a back-off week. I was all excited to do this at 110 or 115. Oh well. Next week!

WOD for Reps: 231

8 Rounds of:

  • 30 Seconds of Russian Kettlebell Swings35lbs, Rx weight, Level II scaling to Russian.
  • 30 Seconds of Rest: Rx.
  • 30 Seconds of Wallballs8lbs to 10′, Level II 
  • 30 Seconds of Rest: Rx.

This was terrible! But great! I kept up a really good pace, and only fell a little short around rounds 5 and 6. I kept the KB swings Russian, since, again, my back. It’s ruined me this week! But I’ve been making huge gains and everything is so great in my workout world and I just love crossfit so much.

Lats on lats on lats.

Monday 12/3 WOD at PCF

Man, last week was a total failure, and this one isn’t looking too great either. It’s the last two weeks of classes before finals, so professors are loading us up with impossible projects, papers, presentations, and exams. I’ve been up to my ears with homework and studying, which has me stressed out and not sleeping well. I almost copped out last night, but it was squat day and I love squat day, so I decided to take the hour+ to go and I’m SO glad I did. I hit a lot of really freaking awesome highs, and I was having a totally awful day, so it definitely brought my spirits up.

First of all, the first part of our warmup was 5 minutes of Double Under practice. On my first go of spinning the rope, I felt really good. I mean really good. I felt like I had my rhythm down, and could really keep it up. I freaking busted out 50 DOUBLE UNDERS IN A ROW. That is a PR by about 20 reps. It was ridiculous!!! I was so excited as I hit 48..49..DON’T LOSE IT…50!!! I couldn’t believe that. SO GREAT.


  • Squat 5-5-5: 105-105-105-110(3 then failed). We might have actually done 4 sets of 5 at 105, but I’m not sure. After last week, I really wanted to focus on my form instead of increasing the weight, since I was using way too much back to come out of the bottom. The last set of 5 felt so great I decided to try a set of 5 at 110. After the third rep I caved, and I knew I had a hell of a leg WOD coming up directly following this, so I decided to ditch and call that it. I’m amazed how easy the sets of 105 felt this week.

WOD for Time: 14:59

3 Rounds of:

  • Run 400m: Rx.
  • 11 Thrusters55lbs. Rx weight, Level II- reps.
  • 10 Pull-upsunassisted. Level II reps.

You could name this WOD something like “A Recipe to Turn Your Body to Jello.” A few great things happened during this. First, as we were getting set up, I hopped up on the pull-up bar to bust out a few and see how I was feeling, and get my rhythm going. I did two or three kipping, and then, out of nowhere, I fell into a butterfly kip. And I freaking did three beautiful, coordinated, effortless, perfectly-butterfly-kipped pull-ups. And then I couldn’t do any more to save my life. But I did them. Now to start getting some muscle memory going on those bad boys. It was amazing. The motion felt so good.

Then, I asked Brian if it was better to go heavy with less reps or lighter with full reps, and he said that for me, he was definitely looking to see me do heavier weight with lower reps. He wasn’t worried about me not getting the intensity level with a few extra reps, and really wanted to see me push for more weight. I’m SO GLAD I took his advice. I dropped the Level II reps from 15 to 11. And let me tell you, every round I almost backed out of that last rep. Almost. It was the perfect amount.

And the running was AWESOME. I was in the front of the pack in the first 400m, felt a little sluggish on the second, but was still passing people, and on the third I freaking killed it, and felt amazing. A lady who I completely look up to and use as my white rabbit to chase almost every 430pm class I make it in to came up to me at the end and said something about me killing it, and how I pulled ahead of her on the pull-ups and running every round. I was an incredible athlete’s white rabbit tonight!! That was the best boost ever!

#flexfriday badmorning

#flexfriday from last week, and Monday’s “I’m having a bad morning already” picture.

The moral of this story is the following: sometimes you have bad days, and sometimes you don’t sleep, and sometimes people get you down, and sometimes people just don’t understand, and sometimes they understand more than you could ever imagine. But in the end, all you have is yourself and you are the most important person in your own life, so do what makes you happiest and push yourself to your absolute limits to achieve this. You will love yourself more and more and more with every single push of striving for perfection, no matter what aspect of your life you’re pushing for.