Holy crow, it’s already the end of August. Where has this year gone?!?! I don’t even understand it!!!! I’m away for the weekend with my family and Tyler, and probably won’t get to workout over the weekend or Monday, which is a bummer, but oh well. I’ll make up for it at some point next week!
EMOTM for 10 Minutes of:
- 1 Power Clean/1 Hang Squat Clean/1 Front Squat Complex: 65lbs. Love these complexes!!!!
- 1 Strict Pull-up Negative. This was interesting. They either wanted 1 strict muscle-up, 1-3 unassisted strict pull-ups, or 1-3 strict negative. I really enjoyed this, and I think I’m going to start working on these at home on Tyler’s pull-up bar!
I feel like I could have gone maybe 5lbs heavier on the complex, but Erika said it should be about 65-70% of our 1RM squat clean weight, and the heaviest I’ve ever squat cleaned is 85lbs (I think? Maybe 90..) so I was a little worried about going heavier with that volume. But I warmed up quickly and easily completed each complex.
WOD for Time: 9:05
- Deadlifts: 115lbs, Level II-
- Hand-Release Push-Ups: knees (15-12-9), Level I. Wompwomp.
- Dumbbell Hand Squat Cleans: 2x 20lbs, Level II.
I loved this!! 2 Fridays ago we did 3 rounds that had 12 deadlifts in it, and I did 110lbs and they felt heaaavvvyyyy. Today they felt completely fine at 115!! I even felt like I probably could have done 120. The hand release pushups were almost..easy? I probably should have either attempted them in full plank at 15-12-9, or done 21-15-9 from my knees. Man, feeling progress is still so great. I’m so happy!
Have a great long weekend, everyone!
Today! What a crazy day! Still trying to adjust to my first week of the new semester, so I haven’t quite figured out time management yet. I headed to the 430pm class, and there were only 4 of us! Apparently yesterday was one of the worst workouts anyone has ever done, so they think a lot of people took today as a mandatory rest day. I am also still SO INCREDIBLY SORE from Monday, so I don’t even know how people were able to get in both Monday and yesterday. Today was a short and sweet WOD. I enjoyed it.
- Clean and Jerk 3-3-3-3: 85-90-90-90. PR! Not only have I never done a set of 3 at 85 (I don’t think..) but I definitely have never hit 3 at 90lbs. So stoked. I worked on dropping low under the jerk into a good solid split, and making sure to spend the time to reset well between each rep/not rush it.
WOD for Rounds+Reps: 5+0
5 Minute AMRAP of:
- 5 Dumbbell Ground to Overhead: 2x 25lb DBs, Level II.
- 5 Dumbbell Burpee Deadlifts: 2x 25lb DBs, Level II.
I wanted 5 rounds, and I got my 5. No more, no less! I’ll take that. Was slightly worried about the stability of my left arm, but there was no issue. My back is going to be feeling spicy tomorrow!
This has been the craziest 10 days! Unfortunately I didn’t get a chance to get a Friday OR Sunday workout last week, so I only made it 2 times for the week. Bummer, but oh well, life happens. Due to my new school schedule, I have to return to evening workouts, with my Mondays being at 6:30pm. So late! I had my first late workout yesterday (Monday) and it was awful! I was weak and slow and everything hurt and today I feel like complete death. Hopefully I’ll get more used to this, and won’t feel like dying after getting into this new routine.
- Front Squat 3-3-3-3: 105-105-105-105. Like I said the week before going to the beach, I wanted to stay here for another week. And these felt even heavier today. There was no way in the entire world that I was going to get any more weight for 4 solid sets. But I did them, and that’s what matters. Next week…110. It’s happening for at least one set.
WOD for Time: 11:39
- Thrusters: 55lbs, Level II.
- Burpees: Rx.
- Kettlebell Swings: 35lbs American Swing, Rx.
This was annoying. KB swings and burpees, totally do-able. A couple weeks ago I did thrusters at 65lbs (5 sets of 7) with no issue. But these today DESTROYED my wrists. I’m not sure why the thrusters were so hard on them today randomly, but man oh man. I was almost in tears after the first round. I should have broken them up more from the start, but eh. Rx was 65lbs, but we were supposed to stay around 10 to 13 minutes, and I definitely would have taken longer than that if I had gone heavier, looking back. Felt good to do full KB swings at a manageable weight. One of these days I’ll get them at 53lbs. One of these days.
Last workout at CFC for…the year? Maybe? Ugh! I hate leaving the beach!
20 minutes to work on skill/weakness
- Clean and Jerk 1-1-1-1: 95-95-95-95. 4×1 PR!
This was a great opportunity to get in PCF’s c&j strength work for this week! On July 24, I hit a single rep of c&j at 95, sandwiched between multiple misses. Two weeks ago, I got one rep of 95 and one at 100. Today I solidly stuck 4 singles at 95, with no problem at all. Boom. This programming flat out works.
WOD for Time: 3:58
First Isabel! I never snatch anymore! I should have gone heavier! I should snatch more! These felt so good! I actually really love power snatching! Such a great day!
- 2-4-6-8-10-12-14-16-18-20 GHDs: rest while partner completes next number round. Didn’t realize this was going to be 110 GHDs. Haha. It felt amazing.
Ahhh, the beach. Some much needed relaxation time…and the longest WODs evarrrrr. Crossfit Carteret is awesome. I love the people, I love the atmosphere, but I don’t love doing 45 minute long workouts, thus why I never go to Saturdays at Patriot back home (specified Hero WOD days). But, I know that it’s good to switch it up and surprise my body here and there, and that’s why I never let myself bitch out of working out down here.
WOD for Time: 34:47
- Run 1 mile with Medicine Ball: 800m w/14lb ball, Rx weight, scaled distance
- 60 Burpee Pull Ups: Rx.
- Run 800m with Med Ball: 400m, Rx weight, scaled distance
- 30 Burpee Pull Ups: Rx.
- Run 400m with Med Ball: Rx.
- 15 Burpee Pull Ups: Rx.
- 45 Minute time cap
There were three reasons why I scaled this. First of all, I have never done a weighted run before, aside from doing a farmers carry for 200m. These were runs. I wasn’t sure how my legs were going to do, and I wanted to run the WHOLE time. Secondly, I wanted the finish within the time cap. I really wanted the chance to do all 105 burpee pullups, and I knew I wouldn’t have been able to do that if I had done the full runs. And finally and probably most importantly, I’ve noticed that when running for anything longer than 600m my elbow starts to get a little crampy. I use my arms a lot when I run, and I think the impact along with the constant flexing of my elbow just causes things to lock up and not feel too great. So I was worried about how that would affect my burpee pullups.
Overall, I’m super happy with my performance. My running was slowish, but consistent and steady throughout. My burpee pullups were also pretty slow, but eh. I tore the snot out of my hands halfway through the 30 round, so that severely slowed me down. They are feeling rough today ha.
Also, I met a 230lb therapy dog this weekend. The end!
Decided to get a quick WOD in before heading to the beach on Friday. Turned out to be a horrible idea, because the drive took forever long and I was stuck in traffic for most of the day trying to get down here since I left later than usual. But I’m here now! And I finally have a free second to update from the past few days!
EMOTM for 10 Minutes of:
- 2 Back Squats: 105lbs.
- 2 Ring Dips: assisted, but with the least assistance I’ve used lately! So awesome! Finally getting them back!
WOD for Time: 13:27
3 Rounds of:
- Run 400m: Rx.
- 12 Deadlifts: 110lbs, Level II-.
- 21 Box Jumps: 20″, Rx.
Running is dumb. This was leg day times a million, and holy crap my back was not happy sitting in the car for 7+ hours almost directly following this. My legs were crampy the whole drive, but I stretched out once I got here and felt better almost immediately.
No gas in the tank today. Felt slow. I didn’t eat enough for breakfast this morning before working out. It’s such a double-edged sword: eat too much-feel slow; eat too little-feel slow. Haha. Ah well.
- Clean and Jerk 2-2-2-2: 85-85-85-85. At least I hit my sets at a solid weight, 85% of my 1RM. The same as the last time we did doubles, I think. Actually, this might be a PR for four sets of 2. Neat!?
WOD for Time: 13:49
5 Rounds of:
- 5 Power Clean: 75lbs, Level I. Probably could have done 80 on a normal day. Not today though.
- 10 Burpees: Rx.
- 10 Pullups: Level II.
Felt like I was moving at a turtle’s pace today. I did have an ah-hah moment on my 3rd round of power cleans, where I started really jumping the bar up, and all of a sudden my life got so much easier. I wasn’t putting enough into my legs, and was driving almost entirely with my back/hips. I’m not sure why. But eh. At least I got it sorted out semi-quickly. My 2nd round was the only not unbroken round of power cleans. My burpees were actually pretty steady in pace, but my pullups were very lacking today. I couldn’t get a good grip on the bar, and did sets of 3 and 2 almost the entire workout, with lots of rest and shaking-out. Dumb. Oh well. This was a fun WOD. It went by much quicker than most 5 RFT WODs.
Mondays. Ohhhh Mondays. Woke up early for CrossFit today to get it out of the way so I could get into the lab early…but I still haven’t heard back about what time I’m needed. Bah! I’ve been very quiet the last week or so at the box. Being sleepy causes me to be more reserved, I guess. Anyway, today is a new week, and I’m ready to crush it.
- Front Squat 3-3-3-3: 105-105-105-105(PR!!). These were really tough. First rep was good, second was hard, and 3rd had major form breakdown. But by the 3rd and 4th set I was able to manage that a little better, and put more into my legs instead of my back. I will probably stay here for another week, unless we drop to sets of 2.
WOD for Reps: 173
Tabata: 20 seconds of work followed by 10 seconds of rest.
8 Rounds Each of:
- Russian Kettlebell Swings: 53lbs, Level II. 80 reps total.
- Rowing: Rx. 40 cals total.
- 10ft Wallballs: 8lbs, Level II. 53 reps total.
- Complete 8 Rounds of each exercise before switching to next, with no additional rest between.
I’m pretty happy about that. My first two rounds of rowing were very inefficient. I should have been able to hit 50, but I had a brain fart and was going for speed instead of power at first. Durr. The KB swings got really taxing on my back by round 5ish, but were manageable. The wallballs were uncomfortable, but definitely do-able. Happy to use the 8lb ball after using the 14’er for the past few wallball workouts. Also, to quote one of the guys in my class this morning: “that 10 second rest is BULLSHIT!” Which it totally is haha.
Oof. Oooooooooof. It would only make sense that after writing that super long post about how amazing Progenex Cocoon is, and how much it sucks that I ran out, I would have the WORRRRRRST night of sleep ever last night. Literally tossed and turned in bed until 5:45. My brain was going nonstop, I couldn’t get comfortable, and I just wasn’t tired. At about 5:45 I started to drift in and out of sleep, but whenever I’d wake up to roll over, I felt like I was wide awake again. Finally got some sleep at about 7:30, an hour after Tyler left for work, and slept until 10:50. I was awake before my alarm, feeling miserable, but dragged myself to CrossFit. #justshowup, right? Ugh.
Every 2 Minutes On The 2 Minutes of:
- 6 Backsquats: 85lbs. About 55% of my 1RM. Did bad math, should have gone more in the 95-100lb range to hit 60-65% of my 1RM. Hey, I said I was tired.
- Max Set Unbroken Strict Pull-Ups: 5-5-5-5-5, assisted. Felt really good. Glad I could get 5 in each round.
WOD for Time: 11:30
- Row 1000m: Rx, 4:13.7. My PR is 4:11.x, so today I was hoping for 4:10, but I just didn’t have it in me.
Then with no rest:
4 Rounds of:
- 7 Deadlifts: 95lbs, Level I.
- 14 Push-ups: knees, Level I. Huge volume for my elbow. It is really sore now. My chest and arms were on fire at the end of this, so much so that I thought I was going to throw up. Ugh.
I started out at 125lbs (Level II) for the deadlifts but my hammies were so DEAD from the row that when I bent down to grab the bar the first time both my my legs shook violently and I almost collapsed. And again, my brain was complete mush from lack of sleep, so I just dropped down to the suggested Level I weight without realizing that that was WAY too easy for me. Eh. It was all I could do to get the 45lb plates off my bar at that point.
Today was one of those days. 1 out of every 3 workouts is going to suck, and it’s going to defeat you and you’re going to feel like crap. Today was that day. Monday and Wednesday were great days for me, so I just need to suck it up and be proud of myself for even getting in there. Yeah. Go me. At least I got in there. I also didn’t get upset and emotional and teary-eyed when I had to drop the weight on my deadlift, which is something that usually happens when I have to drop down from what I think I’m capable of. So that’s a win. Yeah. Little wins on this overall crappy WOD day. Go me. Happy Friday!
Edit: This is so long. I’m not sorry, though. Read it if you’d like to know my story with sleep and how Progenex’s Cocoon changed my life. If not, the take-home message is this: Give Cocoon a try. For me, it’s tasty, makes me sleep, and I wake up in the morning feeling refreshed and like a morning-person. Maybe it’ll do the same for you!
For as long as I can remember I’ve had a very complicated relationship with sleep. If I wasn’t sleeping for 13+ hours, I felt exhausted. I went to private school up through the end of 8th grade, which allowed me to sleep until 8 every day, since school didn’t start until 9. When I started high school and had to wake up at 6am, my world started crumbling around me. Every morning I would wake up and throw up within an hour of being out of bed. No doctors could figure out what the hell was wrong with me. The only thing that would keep it from happening was when I could sleep until 9 or 10am. We finally gave up trying to figure out what it was, and decided that it was my body going into shock from lack of sleep. I threw up every single day of my freshman year of college. Sometimes it happened at home before leaving for school, sometimes it was out the car door on my way there, and sometimes it was in the parking lot or bathroom once I got to school. When I got my own car, more often than not I’d skip my first class and drive to the Whole Foods’ parking lot and sleep in the back of my Ford Explorer for an extra two hours. I missed a LOT of school, but somehow managed to graduate with a pretty good GPA. Woo, public school system.
Fast forward to college. I finally learned to manage my sleep schedule and get enough sleep during the week, but on the weekends I’d sleep until 2pm. Waking at noon was early for me. Even so, getting out of bed literally made me feel like I was dying. I’d cry every morning before my 8am classes because I felt so horrible. My body ached, my head hurt, and the idea of having to sit through a lecture was worse than anything else in the world. But I did it. Thankfully, this university had a very strict absence policy, where if you missed more than 4 classes (more than 15 minutes late also qualified as an absence), you failed the class. I didn’t want to waste my parents’ money, so I made it work.
Needless to say, I’ve never been a morning person. I don’t know what it feels like to get up and feel ready to start the day. I don’t know what it feels like to wake up before an alarm, or to be excited to make breakfast and have a leisurely morning getting ready to leave the house for the day. Or not snoozing alarms. Or not setting alarms for when I SHOULD get up, and back up/real alarms for the absolute latest that I CAN get up without being late to wherever I need to go.
That all changed about a month ago.