Monday 6/3 WOD at PCF

Today was so great. SO GREAT. I woke up early and had a huge great breakfast of eggs and spinach and mushrooms, had time to take care of a bunch of stuff, and then went to the noon class. It was small, which was perfect, because today I decided I was going to do unassisted pull-ups. AND I DID. AND THEY FELT GREAT. And Erika, the trainer, told me that I looked really great throughout them, and that I didn’t seem to have any weird imbalances or anything. I DID PULL-UPS AGAIN. Ahhh. SO damn happy. Not only that, but I PR’d my 3RM back squat, and then did it 3 more times.


  • Back Squat 3-3-3-3: 125(PR!)-125-125-125. This is SO amazing. The last time we did Crossfit Total, THIS was my 1RM, and it was barely to full depth, if at all. And I did four full sets of 3 at it today!!! And then early on this year, we did a full cycle of squatting, and I hit a new 1RM of 135, which is INSANE, because that is only 10lbs over this. I am amazed. SO happy. Multiple reps at bodyweight. Hot damn. YES.

WOD for Time: 16:27

4 Rounds of:

  • 10 Burpee Pull-Ups: Rx movement, Level II reps.
  • 200m Farmers’ Carry: 25lb dumbbells, Level I.

A few weeks ago we did a farmers’ carry WOD, and the Level I was with 20s. I did that weight, and almost thought I was going to have to drop down to 15s because my elbow felt weak. I figured out a better way to carry them, and finished out the workout with the 20s. Today, I put 20s on standby, because I was worried that it would fatigue my grip and mess me up on the pull-ups. I did the WHOLE WOD with 25s, AND could still do the burpee pull-ups. I just couldn’t be happier about my performance today. I ran with the dumbbells every round, and only stopped once halfway when I had to. Man, I am just stoked. I’ve come so far and made such great progress, especially over the last three weeks. I just feel so good.

Today is the first day of my summer semester, so I’m starting to settle into a new routine, and I think it’s going to be 8 weeks of greatness. I feel good about this summer. I feel like I’m going to make some serious gains. I’m so excited. Pretty soon I’m going to have to stop tagging my posts with “Injury”!!!

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