Tuesday 1/29 WOD and Thursday 1/31 Strength at GMU

I did a lot of different moves the past two workouts. I want to get this posted, and if I spend the time to link everything..well, I’ll give up and never post it. So I’m just going to post it without the video descriptors! I promise to be back to the normal format soon! Also hopefully back into actual Crossfit. Being sick and extremely sore have both destroyed my routine this week!

Tuesday:

It seems like whenever I write about going to Crossfit the next day, I never end up going! I woke up in the morning on Monday and I felt absolutely awful and sluggish. I had my class, and slept for pretty much the rest of the day. I made up for it the next day though!!

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Ehhhhhhhh. Some of these weren’t quite to full, below-parallel depth. I swear, squatting (or any lifting, for that matter) in front of a mirror at the gym is the WORST. I focus so much on watching my form that I psych myself out. “This is so heavy. Omg. You’re getting so low. Omg. Stop. You’re going to have to ditch the weight if you go lower, look how much you’re struggling already.” Pretty much my brain in front of the mirror, every time. But I did them, and they felt pretty good, and I’m confident that next week I’ll hit this for sure.

EMOTM for 10 Minutes of:

  • 2 Hang Power Snatch: 55lbs. Felt strong and steady. Didn’t have to break any sets.
  • 10 ABMAT Situps: Mothereffin’ raspberry on my tailbone from this. Ugh. There has to be a better way.

This was tiring.

WOD for Time: 11:53

5 Rounds of:

  • 12 Alternating Single-Arm Dumbbell Snatch: 30lbs, Level II
  • 12 Alternating Leg Suitcase Carry Dumbbell Lunge: 30lbs, Level II
  • 15 Double Unders: Level II.

This WOD was pretty great, all around. I got all weird right before I started and decided I was only going to do 3 rounds. Then I got to round 3 and I decided to do one more. And then I got to round 4 and decided I was just going to do all 5. Ha. This is why I NEED crossfit. The lunges were death and my double unders were eh, but single arm snatches felt incredible. On the DUs I couldn’t get my rhythm going right. 3 rounds were unbroken, the other two were 10-3-2’ish, but I felt like I was expelling too much energy the whole time. I also warmed up with 5 minutes of solid double under practice, and my freaking calves are still in knots from all the jumping. Ow. I spent more time resting after the double unders too. Neeeeed the pressure of actually being in crossfit!

Finisher:

  • 75 GHDs. Favorite. Forever.

 

TodayThursday:

As previously mentioned, my calves. They are dying. I really need to remember to roll them out more before/after doing lots of jumping, because for some reason they lock up so badly after any plyo WODs. I really wanted to go to crossfit Wednesday, but I was still feeling quite under the weather, the raspberry on my butt hurt, and I could barely walk due to my calves. I rested up and got back into the gym today for a light-ish workout. I was jumpy on caffeine, still feeling slightly sick/sore, and pretty tired. Didn’t preform as well as I would have liked, but eh. I just wasn’t all there today. I was all over the place and didn’t get an actual WOD in, but at least I got some good strength work in.

Strength:

  • Jerk 2-2-2-2: 85-90-90-90(f on second)-85(f on second). Well. That escalated (or…deteriorated..) quickly. I think I started watching myself in the mirror too much and over-thinking it. I need to start lifting with my back to the mirrors. Would that be weird? Probably.
  • Hang Power Snatch 2-2-1-1-1-1-1-1: 55lbs. Form and explosive work. Had a few really bad reps. Was really off today.
  • 6 Rounds of: 1 Hang Power Snatch into 5 Overhead Squats: 50lbs. These felt good. I mean really good. Probably because the weight was so light, but I just felt on point and balanced and tight and great.
  • 1 set of 10 Hang Power Cleans: 45lbs. Don’t really know why I did these. I guess my plan was to go heavier, but then someone came up and asked to use the oly platform so I just moved on.
  • 50 Alternating Single Arm Dumbbell Snatch: 35lbs. THIS IS A BIG DEAL, YOU GUYS. Just in the beginning of December I tried using the 35lb dumbbell for these. Nope. Couldn’t do it. Could barely even do the 30lb, and failed almost every rep on my left side. On Tuesday I used the 30lb DB in the WOD for this movement, and they felt just really great. Today, I wanted to try the 35 and go until I couldn’t anymore, but taking appropriate rest. I literally could have done these ALL DAMN DAY. I was explosive and strong and my grip was on point and everything felt so great. I think working on the hang power snatch has really helped me use my hips in that nice triple extension to help pop the weight up there. A few of these almost got away from me at the top, even!
  • 50 American Kettlebell Swings (overhead): 35lbs. I really wanted to finish with GHDs again, but there was a guy on there who was doing the stupid plate transfer from side to side, and he looked like he was going to do it forever. This was a good decision though, because my abs are still sore from Tuesday’s GHDs!

I’m so damn happy with how my back/shoulders/traps are filling out. My tummy looks a little soft in that picture, and I’m totally okay with it. It’s weird. It’s as if the fat in my stomach has redistributed  itself, so instead of being a little pouch at the bottom, it’s a thinner, more uniform softness over the entire thing. WHICH IS EXCELLENT. I don’t care about softness all over, and I know I talk a lot about not trying to lose weight, but damn did I want that weird little pouch gone. I stood in front of the mirror tonight after dinner, when I was getting into my pjs and I smiled so big and thought to myself “I am SO HAPPY with how I look right now.” And then I just couldn’t stop smiling, because, holy shit, it just keeps getting better. I get stronger and stronger, and happier and happier. I can’t even begin to explain how happy I was using the 35lb dumbbell today for the snatches. Or doing 150 Russian KB swings with the 53lb KB WHAT that is insane. Progress is the best. BEST. Motivator. Ever.

Sunday 1/27 WOD at PCF

Sunday Funday WOD! I’m beginning to really enjoy Sunday WODs. I’m not looking forward to how sore my butt and hammies are going to be going into tomorrow’s squats, rowing, and box jumps though! Tore my hands today…so the rowing will be extra suck.

Strength:

  • Press 3-3-3-3: 57.5-57.5-57.5-57.5(f on 3rd rep)-55. 3RM PR! I’m damn happy about this. Last time we did 1RM for strict press was for the Crossfit Total back in the end of September/beginning of October. My 1RM was 57.5. Heck yes. I am pretty happy about being able to almost do all 4 sets of 3 at that weight!!! Even just being able to get ONE set of 3 would have been amazing. I was getting a little bit of an extension in my back on the last two sets, and knew I had kettlebell destruction coming up, so I just backed down to 55 and finished the last set at that. I’ve been wanting to try strict pressing again for a while, but have been too nervous to actually follow through for fear of not being able to get 57.5 up at ALL. But I did it, and now I have a good baseline starting point, and heck yeah. Good day.

 

WOD for Time: 9:00

Oh man, this was great!! I remember hitting 75 and going “holy crap…that’s only halfway!!!” I probably only totaled 20 seconds of rest throughout this entire WOD. I went completely balls out. My burpees were slow, and I kind of used them as active rest because my shoulders were already wrecked from the heavy presses and I couldn’t go as fast as I usually do with them. But every minute, as soon as I picked up the kettlebell I would not put it down until it was time for the burpees at the top of the next minute, and go right into them. What little rest I took was between the burpees and the swings, but it was very, very short. I think I’m at the point where I’d be able to do a few American KB swings with the 53lb KB now, and that is super exciting. Progress is great. Nothing better than seeing positive results, especially since I’ve been off my eating game this week with school starting again. Tomorrow is a new day!

Wednesday 1/23 WOD at PCF

I’m forever exhausted lately. My brain is having a really hard time getting back into the swing of having to wake up early, get out the door quickly, battle traffic, find parking, and absorb information all day again, now that the semester has begun. The break was just long enough to settle into a lazy daily routine and now it’s GO GO GO again and it’s wearing me out!!! I think that partially contributes to today’s WOD. I am not 100% happy with my performance, but I just have to let it go and acknowledge that I’m tired and trying to settle into this new routine! I will not let it defeat me!!!

Strength:

  • Jerk 3-3-3-3: 85-90(f on 3rd rep)-85-87.5-87.5. Oof. 85lbs felt so damn heavy this week, after last week’s singles where I hit 95lbs! I don’t get it. I feel like I was just getting my form dialed in and my explosive dip/drive at its peak when it was time to start getting ready for the WOD. Wompwomp.

WOD for Rounds+Reps: 7+0

10 Minute AMRAP of:

  • 6 PistolsAssisted, holding onto a ring. Level I.
  • 6 Pull-upsUnassisted. Rx.
  • 6 Wallballs14lbs to 9ft. -Rx. Supposed to be to 10ft but not every one of mine hit 10ft.

Man, this was rough. The pull-ups were easy, and I did 4-1-1 for most rounds, sometimes going 3-2-1, and I think I even did 5-1 for one of the first few. I focused on really kicking my legs to get a big kip and pushing away from the bar at the top to swing through nicely. They felt great. My hands are a little sore, but no tears, so that’s good. Pistols are defeating for me, because I just can’t get them, and I also feel like it’s difficult to not accidentally fall back on too much assistance once I get tired. I need to work out a goal timeframe to get them unassisted by, and work towards it. It’s something I can do on my own without equipment, so there’s no excuse for not working on them a little bit each day. They’re just such a difficult and weird movement! And the wallballs. They were rough. I kept getting too far away from the wall and missing the contact at the top, which also probably took away from getting the 10ft mark most reps. Bah. My shoulders are mush now. Friday will be a better day! Onwards and upwards. File today in the #justshowup category; at least I got in there.

Monday 1/21 WOD at PCF

I decided to go to the noon WOD today since I slept like crap and knew by 430 I would be facedown on the couch, not wanting to move. It was a huge class, since mostly everyone has off from work/school today. The energy was great, and everyone seemed very happy to have the day off. I love that a day off means still getting into crossfit, and going early, nonetheless. I love this community more than anything. Pr’d my 3rep max back squat, and added a whole TEN POUNDS to last week’s 4 sets of 3!

Strength

  • Squat 3-3-3-3: 115-115-115-115. PR’s across the board! Last week I did my four sets of 3 at 105, and a bonus set at 110. Going into the WOD today, I couldn’t remember if I had done all sets at 105 or 110, so I just said screw it and went for 115. And I killed it!! The last rep of the last set was the hardest I’ve EVER fought for a lift in my life. My partner, Beth, (who is a total beast, by the way, and extremely motivating) was yelling at me to push my knees out and to get it up, and holy crap, I didn’t think I was going to budge! But I freaking GOT IT. I fought for it, and I freaking got it. I wanted all four sets so badly and I did it. So damn happy.

WOD for Total Cal/Reps: 89 Rx!!!

3 Rounds of:

  • 1 Minute Row for Calories: Rx. 18-16-15
  • 1 Minute Rest
  • 1 Minute Thrusters for Reps: 45lbs, Rx. 16-12-12
  • 1 Minute Rest

This was freaking terrrrrible, but so great! I partnered up with Beth for the WOD as well, and she convinced me to go as Rx with the 45lb bar. I definitely would have gone for the Level II at 35lbs if it wasn’t for her. She said “it’s going to feel awful either way,” which was very true, so I decided to just push up and go for maybe a few less reps per round with a higher weight. I am a little disappointed with my rowing, because usually when we do minute-long sprints with equal rest I’m able to stick to 17 or 16 calories each round, but I dipped down in the last round. I guess I just cooked my legs on the heavy thrusters! Also, new bag and shortssssss. Yayayayay! Also very happy to be consistently getting into the box again. I can’t wait for their new location to open only a mile down the road from where I live!

Sunday 1/20 WOD at PCF

Just a quick write-up about today’s WOD! I need to get some sleep and recover for tomorrow’s leg demolition day of squats, rowing, and thrusters!!

Strength

  • Behind-the-Neck Push Press 2-2-2-2-2: 70-70-70-70-70. This surprised me! I was thinking that I would barely be able to get 55 up. I felt strong and like I could probably get more weight up, but there were a couple times where the bar came down hard on that big bulgey vertebra at the base of my neck, and I just decided to stick at 70 since I hadn’t done these in forever. Although, I did feel more confident about these, since my chin wasn’t in the way to smash!

WOD for Time: 10:23

  • 30 Burpees
  • 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
  • 30 Hand-Release Knee Push-Ups
  • 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
  • 30 Knee Push-Ups
  • 30 Burpees

I did the rep scheme for the Rx’d level, but had to be on my knees for all the pushups, which put me at Level I. Also, I was 5lbs short of the Level II weight for the lunges. I should have gone for 30, but it just felt so damn heavy before the WOD started. Eh. Oh well. Very impressed with my performance and my endurance through this one. Short bursts of rest to shake out my arms and shoulders, and did both sets of burpees without any rest whatsoever. Needless to say, my arms and shoulders are completely toast tonight!

I also bought a new gym bag today, and I’m very excited to get back to supplementing some strength days at the school gym once classes start up again on Tuesday. AHH. That is terrifying, but I’m definitely looking forward to the routine of it all, I suppose. And carrying all of my swag in my sweet new bag! Yay, retail motivation!

Wednesday 1/16 WOD at PCF

Today was amazing. Wonderful. Victorious. And…very sore. My quads are absolutely killing me from Monday’s WOD, but I decided that I needed to get my butt in there whether I liked it or not, because I really needed to work on my jerks and iron out last week’s issues. And man oh man, am I glad I did!!!

Strength:

  • Jerk 1-1-1-1-1: (75-85-85-)85-90-90-95-95. This was absolutely amazing. Last week I was, for some reason, terrified of nailing myself in the jaw, and pulling my head way too far back out of the way, and throwing myself off balance. I could barely get 75 up, and failed trying to get 85 up. This week? No sweat. Let me just easily make it up to my previous 1RM for jerks, and feel like I could have gone up much more, had I the time. I put the first three singles in parentheses, because I literally through I’d be staying at 85, so I started counting my set of 5 there. Each one felt amazing, I drove my head through quickly and without hesitation, I was fast on my dip and drive, and all-in-all I did damn well, split jerking each rep. I wanted to get two sets of 95 in, and then really wanted to go for 100, but we ran out of time and I already pushed it with the last single. So happy to have my groove back. I don’t know what was going on previously.

WOD for Reps: 92

“Quarter Gone Bad”
5 Rounds of:

  • 15 Seconds Thrusters: 55lbs. Reps per round: 5-5-5-5-5.
  • 45 Seconds Rest
  • 15 Seconds Pull-ups: unassisted. Reps per round: 7-7-7-7-7.
  • 45 Seconds Rest
  • 15 Seconds BurpeesRx. Reps per round: 7-7-6-6-6.
  • 45 Seconds Rest

My rounds went 19-19-18-18-18. I can’t count, and wrote 102 on the board today. That’s twice this week I’ve added wrong, post-WOD. Dur. I’m pretty damn happy about this. The longer rest coupled with the explosive, short work periods really allowed me to go balls to the wall, and crush it every single time. My burpees slowed down, but I literally am not even sure how I was able to get 7 full burpees in the first two rounds. For the pullups, I definitely should have tried them with a little weight. Maybe a 5 or 10lb dumbbell between my legs. I was flying through them. I was able to get the first five unbroken every round, and the do the last two as singles. My rhythm was amazing, and I really worked on pushing away from the bar at the top. After the third round I stood there, mouth agape, because of how great my pullups felt. It was awesome. The thrusters were awful, and if my legs weren’t so sore (so sore that I almost didn’t go workout today!!) I would have attempted 65lbs, but 55 kept me in the range of reps that we were supposed to be hitting per round, and I was consistent. Man, this whole workout was so great, and I’m so happy I ended up going!!

I can’t even explain how elated I am about the jerks. It really bummed me out that I was having such weird form issues, because I’m usually really technically proficient, but just lacking the strength to go heavier. But this was all form! So, phew, very happy to not have to deal with that anymore. Also, the box announced the re-opening/re-location of their new sister-box, Potomac Crossfit! It’s exactly one mile from where I live, a 3 minute bike ride, or quick 15 minute walk. I can’t wait for it to open in May!!!

Monday 1/14 WOD at PCF

Weekend Last week ended up being a bit of a bust, working out-wise. Since I’m only off from classes for the rest of the week, I’ve been trying to get a lot of things taken care of before they start up again. That, plus a close family member struggling with her health, and things just haven’t been in my favor. I’ve gotten a ton taken care of though, and was able to put in a few miles hiking over the weekend while the weather was nice. It was great to clear my head, and helped me reset and think about my priorities. I also recently discovered that I’m in love with sriracha, which is something I never thought would happen. I’ve basically put it in/on/around everything I’ve eaten since returning from Philadelphia a week ago. Sriracha deviled eggs are currently my favorite. And yes, I nibbled on a few jelly beans on the hike. I left some of the yucky ones for the bugs, and enjoyed every single one that I ate, which didn’t end up being very many.

 

Strength:

  • Squat 3-3-3-3: 105-105-105-105(-110 bonus). The sets of 105 were probably a little too easy. No, they definitely were too easy. The last time I squatted I did 3 sets of 5 at 105, and then failed on a set of 5 at 110. It’s been a few weeks since the last squat day, so wasn’t sure where I’d be. Should have gone for 110 across the board, but I’ll just push up a little heavier next week!

WOD for Reps: 101

4 Rounds of:

  • 1 Minute Power Snatch (Your hands must come off the bar and you must stand all the way up between reps): 52lbs, Level II-
  • 1 Minute Wallballs to 10′ target: 8lbs, Level II weight and height.
  • 1 Minute Rest: godamned programmed rest, I hate you so much.

I thought this was going to be easy. I thought for sure I’d be able to power snatch the Level II weight of 65lbs (I was not about to do the Level I at 42lbs, no sir no way no how, I’m stronger than that!!), but I threw up 55lbs to warm up and holy hell, I was a spastic mess. It felt awful, and I really had to use my legs to throw my hips into it, and I knew that just wasn’t going to happen after the wallballs. I swapped out my bar and plates, and even 52 felt heavy. Erika said that we should get between 5 and 10 good reps of the snatch per round, and I figured I could at least pull 5. For the snatches I went 7-6-6-7. The wallballs were more difficult than usual. I was killing them about a month ago, getting confident enough to start thinking about moving up to the 14lb ball. Nope, not after today! First round was great, second and fourth were okay, and the third was awful. They went 23-19-14-19. That brought me to a grand total of 101 reps. My goal for this was to cross over 100, so at least I did that! I definitely took a little more rest on the wallballs than I have in the past, but my legs were cooked from the squats and snatches.

Before&AfterI’m actually having a really hard time writing this, because I had my eyes dilated in an eye exam this afternoon, and they’re still not back to 100% yet. So if there were typos, sorry! I will go back and fix them later when I can see properly! Here is a shot from today, on the left is before the WOD, and the right is after. I wish you could see my legs better! They are so sore and huge right now! But my arm and shoulder looked pretty impressive, so I guess that’ll have to do for now. Oh! And new phone!! Yayay!

I’m Back! Wednesday 1/9 WOD at PCF

Ughghghhghghghhh I’ve been the worstttttttttt. Back in mid-December I did 2 WODs that I didn’t ever get around to blogging about, and from there on it was all downhill. I went away for my birthday and Christmas, and the gym where I was was seriously lacking. I went a few times and did 100 American KB swings (35lbs), 50 Russian KB (50lbs), weighted back extensions, weighted calf extensions, leg presses (was one plate away from maxing out the machine on sets of 5, that was pretty cool), and some cable rows. I worked up a good sweat and was sore the following days, but it just wasn’t anything special. My first full day back was the 27th, and then I left to go to Philadelphia from the 31st through the 6th, and of course, I caught a cold on NYE. It’s still lingering, and today I feel worse than I have in the past few days. I definitely overdid it in my first day back at crossfit yesterday, but it felt amazing and I’m damn happy to be back in there. The only reason I’m looking forward to the new semester kicking up is so I’ll have a set routine to work out and dance and eat and get awesome. GET AWESOME 2013!

Strength:

  • Jerk 2-2-2-2: 75-75-75-75(-75-75 bonus sets). Kept it light, trying to work on form. Turns out my bar path is on point and goes straight up, but I’m pulling my head so far back out of the way that it’s throwing me off. I don’t get it! I’ve never had this problem before! I’ve never nailed myself in the chin or anything, so this fear is very random. Definitely something I need to work on. I did two extra sets because it just felt so light. I stuck with push jerks, and didn’t even feel the need to split.

WOD for Time: 11:16

21-15-9

  • Power Cleans65lbs, Level II. Felt amazing. 21 round was 15-6, 15 round was 8-7, 9 round was 6-3. Really pushed myself to take very little rest.
  • Over-the-Box Jumps16″, Level II. No landing on the top of the box. No rest, powered through each round without stopping.
  • Pull ups: unassisted, Rx. Awful! After such a long break my kipping rhythm was all off. I did sets of 3 and 4 in the 21 round, sets of 3 and 2 for the 15 round, and one set of 2 with the rest singles for the 9 round. Awwwfuuullll. And I can definitely feel it in my back and shoulders today! BUT I am not going to complain, because I did 45 unassisted pull ups. Hell to the yes.

Overall, great WOD to get back in the box with. I’m sore as all get-out, and it brought back my cold, but oh well. I felt amazing, and still do, and I’m super excited to get my pre-holiday body back. I don’t feel like I gained any fat, which is extremely surprising considering how I drank/ate, but I definitely lost some muscle tone. And the number on the scale stayed the same, even though I don’t judge myself by that; it was just…surprising. Abs, I’m coming for you again! My shoulders are filling out so nicely, and so is my back. Happiest. I am supposed to have my new dance class at a different studio location and with a different teacher tonight, but I made dinner plans before I remembered that this was the first week of the session. Oh well. I guess I’ll just have to wait until next week to see how I like it.