Monday 7/29 WOD at PCF

Today was pretty great! Massive PR on my front squats, and then really challenged myself (more than I meant to, honestly!) on the WOD. I should have just gone for the Level II weight of 80lbs! But this was rough and awesome and felt like it took forever, but I was still able to be super quick on my burpees. We’re going to do a mini front squat cycle to work on our oly lift capacities, so I’m really looking forward to this bettering my squat cleans!

Flexy!

Flexy!

Strength:

  • Front Squat 3-3-3-3: 95-95-100-100 (PR!) That’s the most I’ve ever front squatted! My partner Emily really pushed me to try 100, and I got two sets in! I definitely would not have even tried if it wasn’t for her! Next week I’m hitting these hard.

WOD for Time: 8:47

21-15-9 of:

  • Power Cleans: 75lbs, Level II-. I thought that I was only doing 70lbs! It wasn’t until my shower afterwards that I was thinking about it, and realized I had 2 10s on each side of the 35lb bar! So proud of myself for sticking to it the whole WOD!!
  • Burpees: Rx. Felt fast as usual.

Friday 7/26 WOD at PCF

Who has been following the CrossFit Games?!??!!? It’s my favorite weekend of the year!!! Not only that, but Thursday was my last day of classes for the summer semester! Woo! All finished for a month. So that, plus the Games?! BEST EVER. They’ve rolled out some ridiculous shit this year. I can’t even imagine being able to do the stuff that they are doing right now. Swim, then do bar muscle ups?! Nope. Legless rope climbs? Double nope. So awesome. These athletes are amazing. I also love the programming this year. Today they’ve had one endurance/strength event, and then an explosive sprint event right after it. So damn smart and incredible.

Strength:

EMOTM for 10 Minutes of:

  • 1 Deadlift: 155lbs. More than I’ve ever done in any deadlift EMOTM before! Woo!
  • 3 Strict Pull-Ups: assisted. The past few weeks I’ve been dropping down to less volume with less assistance, but I don’t think that’s helped me gain the muscle needed to do strict unassisted pullups again. So I used a little more assistance than normal, and made sure that I got 3 in every round.

WOD for Rounds+Reps: 6:10

12 Minute AMRAP of:

  • 3 Squat Cleans: 65lbs, Level I.
  • 6 Ring Dips: Assisted, Level I.
  • 9 Box Jumps: 20″, Level II.

Ugh squat cleans are the worst for me! I always catch the weight in the perfect spot, but I’m just so weak standing up from them. Definitely a weakness I need to work on! I’m so far away from being able to unassisted ring dips again. I think I’m going to start trying to use the 24″ box on WODs where we’re supposed to go a little higher. I really struggled with

Woo! CrossFit Games! Yayayay! I swear I’ll start taking gratuitous pictures of myself again sometime soon. I was just always running around like a chicken with my head cut off trying to get to class or to the lab to work. Zero time!

Wednesday 7/24 WOD at PCF

Whew! Today was pretty rough. I got some really great sleep, but this WOD knocked everything out of me! I came home, ate, showered, and passed out for about an hour. It was rough, but I really liked it!

Strength:

  • Clean and Jerk 1RM: 95(f)-95-95(f)-95(f). I wanted to get at least three good reps at 95 before trying to get 97.5 or 100. But today that just wasn’t going to happen. Oh well. I guess it truly is my 1 rep max then haha.

WOD for Time: 15:52

3 Rounds of:

  • Run 400m: Rx.
  • Rest 1 Minute
  • 15 Shoulder to Overhead: 55lbs, Level II.
  • 10 Pull-Ups: Level II.
  • Rest 1 Minute

Everything got smoked from this! Shoulders, lats, arms, legs. Just everything. The rest allowed me to run a little harder each round, and to go all out and do all of the shoulder-to-overheads unbroken. I couldn’t get a good grip on the pull-up bar today, so I was limited to mainly sets of 4 and 3. But they did feel good. I definitely could have done the Rx weight of 65lbs if I had broken them into sets of 8 and 7, but I wanted to go unbroken. My first run took me 1:43, and I think that’s the fastest I’ve ever run a 400m. So that’s pretty awesome!

Monday 7/22 CTF at PCF

CrossFit Total day!!! Last time we did this was in September. On one hand, I’m like eff yeah, 10ish months of improvement, going to have a huge PR on this. But I also have to remember that I had my stupid elbow injury, and I’m still dealing with those setbacks. So I went in knowing I could PR my squat, at least match my deadlift, and hopefully match my strict press, but that was iffy. Here’s info about the CFT:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

Lifts must be done in that order. Once you warm up, you will have only three attempts to set a 1RM in each lift.

Strategy on the CFT from Mark Rippetoe (inventor of the CFT): The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

Read more about the CFT here.

CrossFit Total (previous on 9/27/12: 357.5 lbs): 400lbs! PR!

  • Squat (125 lbs): (135 safety warm-up)-140-150-155: 155lbs.
  • Press (57.5 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs.
  • Deadlift (175 lbs): (170 safety warm-up)-175-180-185: 185lbs.

Shit yeah! Huge PR mainly due to the squat, which makes sense since my legs were the only things I could work for first first 2ish months after my injury in March. Deadlift would have probably been higher if I hadn’t completely gassed my legs on the squats, but I’m still happy with it. And for the strict press, holy crap, I’m amazed I had ANY improvement at all! Especially since we’ve been training c&j’s instead of strict presses this cycle. I need to start working on that one at home when I have free time.

I’m so sore from this! Totally unexpectedly, too. I’m always exhausted after working out in the mornings, but at least it’s out of the way and I can focus on finals now! Happy Monday!

Friday 7/19 WOD at PCF

Every single night I have dreams about doing crossfit. Two nights ago I was doing a WOD with Elisabeth Akinwale and Camille Leblanc-Bazinet, and last night I dreamed that I was doing chest to bar pull-ups on a rope in someone’s house. It’s every single night now. Pretty awesome. Oh! Tomorrow is CrossFit Total day!!! I’m so excited! And also a little nervous, since I haven’t done ANY strict pressing since my elbow incident. For that, I’m just hoping I can meet my previous best of 57.5lbs. I’m not counting on it, but it would be awesome if I could. I’m really looking forward to pushing myself on my back squat and deadlift, to get a good new baseline of where I currently stand! I’m hoping I can get myself in tomorrow, but if not they’ll run a makeup for it on Monday.

Strength:

Every 2 Minutes on the 2 Minutes of:

  • AMRAP Unbroken Muscle-ups: assisted ring dips. Man, that bottom position of the dip is rough on my elbow.
  • 2 Power Cleans: 85lbs. Felt amazing. And pretty great considering two weeks ago I couldn’t get 85.

WOD for Time: 9:12

4 Rounds of:

  • 10 Pull-ups: Level II. Rx was chest-to-bar. So close to being able to do them!
  • 10 Burpees: Rx/Level II.
  • 25 Double Unders: Level II. ALL ROUNDS UNBROKEN. YES.

This was AWESOME. My pullups are coming along so well, and I’m really getting a good feel for regripping slightly mid-rep so I can get in a couple more. I did multiple sets of 5 again, a lot of 4s, and only a few singles. The burpees felt more sluggish than usual, because I was trying to pace them instead of going out way to hard in the beginning. But they felt good. And the double unders. Double unders! They are my new love! I’ve had awesome double under days recently. I meticulously picked out my rope today before the WOD, and I know I got some silly looks as I was comparing the lengths of the “standard” medium length ropes, but they DO differ, and it makes a huge difference!! In the warmup, I had one that was too long and it threw my timing off and I kept whipping my arm (still have welts), and then I switched to one that was too short and it kept catching my ponytail and then whipping my thighs (again, welts). So I’m very glad that I pulled out a different one for the actual WOD, because I ended up doing all 4 rounds unbroken! Such a great feeling. I feel like I’m finally passing my pre-injury capabilities (aside from ring dips and pushups, because of the bottom position of both) and making regular non-injury progress, and that is freaking rad. So happy. Blahblahblah so many words. I’m putting off writing a paper, can you tell?!

Wednesday 7/17 WOD at PCF

I need to make up some kind of PR dance, either for in the gym, or once I get home. Not many things make me as happy as new PRs do. Today was a great gym day.

Strength:

  • Clean and Jerk 1-1-1-1-1: 85-90-90-90-95(PR!)!!!! Yes! PR’d my back squat yesterday, and PR’d my c&j today! I know not every day at the box is going to be a good one, so I’m feeling really happy about this.That is even a pre-injury PR! It was a little wonky, but I got it. I can’t wait to hit 100lbs on it. Erika said that my jerk looked super strong today, which is what I’m more concerned with as far as my elbow, which is what pushed me to try 95 once.

WOD for Time: 14:09

5 Rounds of:

  • 7 Thrusters: 65lbs, Level II.
  • 7 Toes to Bar: Level II reps, Rx movement.
  • 14 Box Jumps: 20″, Level II.

This was an epic win as well. I loaded up a 35lb bar with 2 10s and 2 5s, instead of 2 15s, for fear that I wasn’t going to be able to follow through with 65lbs the entire time. But I did! And I did all rounds unbroken for them! The TTB were better than expected, and I didn’t have to drop from the bar for the first two rounds. I’m still trying to get my kip down to string them together, but at least I can get two now! And the box jumps felt good today too. All around, great gym day. Now back to millions of hours of homework. Boohiss.

Tuesday 7/16 Strength at GMU

Last night I got home too late to go to crossfit, but I was determined to get my squats in this week. I did some GHDs, the strength from PCF yesterday’s programing, and the strength EMOTM from PCF today’s programing, and then called it a day. I’m extremely overloaded with school work right now (honestly I probably shouldn’t even be taking the time to write this right now) so I didn’t have the time to spend doing a full workout, since Tuesdays are normally my days to work in the lab and finish up homework.

Strength:

  • 50 GHDs: Waiting for a bar/squat rack to open up. So many bros doing shrugs in them. Gtfo.
  • Back Squat 1-1-1: 140-145-150!!!!!!!! I SQUATTED 150lbs!!!!!!!!! First I hit 140 again, which I wasn’t really sure if I’d be able to do without being able to ditch the weight. But it felt so good last week, and I felt pretty confident today, so I went for 145. And that rep felt even better than the one at 140! And then I hit 150, to full depth with great spring out of the bottom, and just a slight struggle. I’ve really been working at keeping my hips pressing forward so I don’t fold over at the waist, and it’s allowed me to make HUGE gains. I can’t believe I’m up 25lbs from my 1RM mid-February. Can’t wait to push harder next week!!

Every 2 Minutes on the Two Minutes of:

  • 2 Power Snatch: 55lbs. From the floor, worked on loading my hammies for a good snap. Elbow felt great.
  • 3 Handstand Pushups: 2 ABMATS and kipping, singles. I’ve only strung two together once. Practice time!

So not only did I squat 150, which is monumental-feeling, but I got my HSPUs back!!!!!! I’m still so weak at them and I get gassed REALLY quickly, but I freaking did them!!! I had just got my first few like two weeks before the elbow explosion, so I’m very very happy to have them back again. I love the crossfit gymnastics movements.

WHO IS EXCITED FOR THE GAMES?!!? I am. I AM. I FREAKING AM. Even though Foucher, Ager, Thorisdottir, and Sakamoto, four of my favorites, aren’t competing, it’s still going to be SO GREAT. SO GREAT, I TELL YOU. Ahhhhh!

Friday 7/12 WOD at PCF

Today was a glorious day! I have been sleeping amazingly, thanks to a new supplement I’ve started taking before bed, but I want to save talking about that for another post and after a solid week at least of taking it. I felt strong and in tune with my body today, and had a great workout thanks to that.

Strength:

EMOTM for 10 Minutes of:

  • 2 Deadlifts: 135lbs.
  • 2 Burpee Pull-Ups.

WOD for Time: 8:17…ish.

5 Rounds of:

  • 5 Clean and Jerk: 65lbs, Level I.
  • 30 Double Unders: Rx.

I can’t remember what my exact time was, but it was under nine minutes and over 8. Somewhere near 8:17 I think? I had two rounds of completely unbroken DUs, and the other three I got up to 26 before a mess-up. Pretty awesome. Today was a good double under day, for sure. I’m very proud of myself for doing the clean and jerks at 65lbs. On Monday we essentially did c&js, with front squats between them, and I dropped down to 55lbs, which was lower than the Level I weight of 65. I was worried about the volume. But I did those just fine in the end, so I decided to jump to 65 today and I’m so glad I did! I split jerked every rep, which took less pressure off of my elbow at the dip-drive initiation.

So excited for the weekend of rest. I’m going to my grandma’s for the weekend, so I might miss Monday’s WOD depending on what time I get home. I love my family.

Wednesday 7/10 WOD at PCF

Okay, finally caught back up with posts after vacation! I forgot that Crossfit Carteret doesn’t do evening WODs on Friday, and they were closed on Sat&Sun that week, so we only ended up getting one WOD in while there. Got home late Monday and went to the 730pm WOD, which was crazy and late, but I PR’d the shit out of my back squat. Today was pretty great too! Here are tow instagrams I posted from the beach. Favorite place on earth!

233c3face75c11e28a8f22000ae80d83_7 e52f94d8e4b411e2b8e422000ae90193_7

Strength:

  • Clean and Jerk 2-2-2-2-2: 80-80-80-80-80. That is a 2RM PR! I did my sets of singles at 80 last week, so I feel pretty good about doing sets of 2 at 80 this week. I had a few sketchy reps, but for the most part I have a pretty good system down for getting my left arm in the right position for the jerk.

WOD for Time: 11:55

21-15-9 of:

  • Pull-ups: 15-12-9 reps, Level II unassisted.
  • DB Squat Cleans: 20lbs x2, Level I.
  • Box Jumps: 20″, Level II.

This KILLLLLLED. Everyone was wrecked after this one. I had the Level II DBs out (25lbs) but I grabbed them for the first rep and that just wasn’t going to happen. Good thing I had pulled out the 20s just in case. My quads and traps are pretty sore from Monday, so I planned ahead. The pull-ups felt amazing though, and I got a couple sets of 5 unbroken reps in, which is so rad. I felt reasonably strong the entire time, but the DB squat cleans destroyed me. I’m already sore, so tomorrow will probably not feel too great.

Monday 7/9 WOD at PCF

Dem quads and cauli-fried rice!

Dem quads and cauli-fried rice!

Strength:

  • Back Squat 1-1-1-1-1: 135-135-135-140(PR!)-140(Again!!!)! I had wanted to try for 145 because the 140s felt so good, but I ran out of time. 135 was my previous sketchy 1RM, and I only ever got one single rep once back in February. Failed trying to do it again, and again. So eff yeah. Going to go for 145 and maybe even 150 next week! Hot damn! And that’s even with taking all the time off from my injury and everything, since then! Linear progression is amazing.

WOD for Time: 6:26

5 Rounds of:

  • 8 Power Cleans: 55lbs.
  • 6 Front Squats: 55lbs.
  • 4 Shoulder to Overhead: 55lbs.

Level I was 65lbs, but my elbow was feeling weak and I didn’t want to push it too hard after just killing my squats. The average time for the box was about 8.5 minutes so I definitely flew through it because of using such light weight. But everything felt really great.