Monday 6/24 WOD at PCF

Mondays! Squats! I’m so sore and weak already from this crazy leg day, holy crow. I promise I’ll start adding more pictures with my posts soon, but I’ve just been so busy!


  • Back Squat 2-2-2-2: 125-125-125-125. Finally back to 125 again! I spoke with Erika about feeling like my squats are getting weaker, and she pointed out that I’ve leaned out a lot and upped my intensity (going really hard 3x a week every week) so I should try to get more protein and eat more. Oh darn, hate to hear that. Ha! These felt pretty good though.

WOD for Total Cal/Reps: 119 Rx!!!

4 Rounds of:

  • 1 Minute Row for Calories: Rx. 18-15-15-13.
  • 1 Minute Rest
  • 1 Minute Thrusters for Reps: 45lbs, Rx. 18-15-13-12.
  • 1 Minute Rest

We did the exact WOD on January 21st of this year, but it was 3 rounds instead of 4. Looking back, this WOD was freaking terrible being 3 rounds, so I was a little worried about adding one more round! The last time we did this, I got 89 reps, with the rowing being 18-16-15, and the thrusters at 16-12-12, for the 3 rounds. I ended up getting 94 at the end of the third round today, so I killed my previous one!! I thought long and hard about the thrusters on this one. I wanted to go heavy, but was a little worried for my elbow. In the end, I decided to just go for it, and go for the Rx weight at a 45lb bar. The biggest issue I ended up having was with my left wrist getting fatigued! The rowing felt pretty good, but I was definitely ready to be done by the last round. I’ve never had my quads cramp up after a workout before today, so that was new..and awful! I could barely get up when I finished, and I couldn’t lift my arms above hip-level either. So crazy, but it felt so great.

And then I went home and had 34g of protein in unsweetened almond milk, and 17 more grams of protein in a shake with avocado, a handful of berries, chia seeds, flax seed, kale, bee pollen, pb2 (which is my new favorite thing ever), and a little bit of almond milk, and made a sweet potato, 2 huge chicken thighs, and half an avocado to take for lunch when I left for class. I am SO FULL RIGHT NOW. I’m going to have a 1/2lb ground beef/onions/mushrooms/peppers and a banana for dinner tonight. Maybe something else also that can give me a bit more protein. Nommm food!

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