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!!!

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