Thursday 5/30 and Friday 5/31 WODs at CFC

Whoops! Delayed posting! I was so caught up with being at the beach for the last few days that I just couldn’t bring myself to sit down and finish this post! I got in two last workouts before I left. I’m home now. Ultimate sad-face. But I’ll be back in 4 and a half weeks for the 4th of July, and then for most of August! Yay! I’m heading to the noon class at PCF today. I tried to get up and ready for the 930am, I really tried, but I just don’t get along with morning workouts..or morning anything, really.

Thursday:

Strength:

  • Deadlift 5-5-5-5-5: 115-125-130-130-135(PR). This was programmed, and it was a build-up exercise, instead of the 5 heavy sets I’d been doing from PCF’s programming. It was definitely a different feel. They also were coaching the lift much differently than I’ve ever done it before. A single rep of 135 was nearly excruciating the way they were coaching, but the way PCF enforces it I can do upwards of 170lbs. Very strange, but it was neat to do it a different way I guess.

WOD for Time: 13:24

  • 100 Double Unders: Rx.
  • 10 Pistols: Lightly assisted with band.
  • 10 Toes-to-Bar: Subbed GHDs to save elbow.
  • 10 Handstand Pushups: Subbed jackknife pushups to save elbow.
  • 50 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups
  • 25 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups

This WOD was entirely too frustrating for me. I am strong enough to do both HSPUs and TTB, but my elbow just won’t allow it yet. I have two more weeks of “taking it easy” and then I can start attempting things like that as long as I don’t have any discomfort or pain. I just want to be back to my full capabilities. Bah. Also in the first 100 DUs, I kept forgetting to keep my arms pinned at my sides so it probably took me 15+ sets to get up to 100. Then for the 50 I did it in 2, and the 25 I did unbroken. Dur. As soon as I remembered to keep my arms in I killed it! I worked on regular handstands on the beach the other day, and they felt great, but my elbow was definitely fatigued afterwards. Progress!

Progress!

Friday:

Team WOD-Groups of 2. Score: 37:57 and 419 Reps.

Barbell Weight (one for each partner) 1/2 Bodyweight: 55lbs. Obviously not 1/2 my body weight, but I needed to keept it light.

2 Rounds of:

  • Complete as many Push Presses as possible while partner runs 400m. Switch and repeat.
  • Complete as many Front Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Back Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Power Cleans as possible while partner runs 400m. Switch and repeat.

Partner 1 starts on PPs, while partner 2 runs. When partner 2 finishes, he picks up his barbell and starts PPs while partner 1 goes for the run. Then onto FSs, etc. Essentially both partners end up running 2 miles at the end. This is a hard WOD to explain, but I think this makes sense. Either way, holy CRAP. This was absolutely BRUTAL in the hot NC sun. I’ve never been sweatier in my life. My partner was awesome and extremely encouraging, and we freaking ROCKED it. We were second fastest, but only by 20ish seconds, but we had over 40 reps more than they did. It was the perfect weight for me with my elbow and my loss of strength in that arm. The first 5 runs were cake, and I kept a pretty fast pace. I was passing people all over the place. The last 3 were brutal though, and there were a few points where I was pretty sure my legs were going to give out completely.

I’m going to miss Crossfit Carteret! Todd and Rhonda will be coming up my way to head to the Mid-Atlantic Regionals, so hopefully we’ll get to grab a bite to eat or something at some point!

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