Friday 3/14 OPEN WOD 14.3 at CFC

Deadlifts!!14.3!!!!! Three down, two to go!! And this workout was the first of them so far that when I finished I was stoked with my score and my performance. I absolutely freaking LOVED this workout. It just felt right. I liked the dynamic of adding reps and weights. I read the coaches’ tips for 14.3 on Tabata Times Friday morning, and based my strategy around that. I am definitely going to be doing that for the last two as well, because there was a ton of good insight. I decided early on that I would do step-ups/downs, because I’m fast at them and I knew that full box jumps would be nearly impossible after the deadlifts. I also knew that I’d have to take rest in the sets of 15 towards the end if I did full box jumps, and there just wasn’t time for that. My goal going into it was to make it to the 185lb round. And I did that! And then I got 3 reps at 185! Considering that is more than 90% of my 1RM deadlift, I am totally freaking stoked.

Workout 14.3: 93

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:

  • 95-lb. deadlifts, 10 reps
  • 15 box jumps, 20-inch
  • 135-lb. deadlifts, 15 reps
  • 15 box jumps, 20-inch
  • 155-lb. deadlifts, 20 reps
  • 15 box jumps, 20-inch
  • 185-lb. deadlifts, 25 reps
  • 15 box jumps, 20-inch
  • 205-lb. deadlifts, 30 reps
  • 15 box jumps, 20-inch
  • 225-lb. deadlifts, 35 reps
  • 15 box jumps, 20-inch

So I got through the 95s, 135s, 155s, and 3 of the 185s. As I said, I freaking LOVED this workout, and I am definitely going to revisit this in the future!!!

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Monday 3/10 WOD at CFC

I’M AT THE BEAAAAAAAACH beachbeachbeachbeach. It would be impossible to try to explain how happy I am to be here (SPRING BREAK ’14!!!!!! Last SB of my undergrad!!!!!!!) but man, it’s so refreshing. It’s always great seeing my friends down here and crushing CrossFit Carteret’s grueling WODs with them, and then making a killer group post-WOD dinner together. Tomorrow is supposed to be super super nice out, so if you need me, I’ll be on the beach! Love me some beachy rest days. I’m so antsy for 14.3 this Thursday!!! I’ll be doing it down here, so I’m hoping it’s something in my wheelhouse that I can absolutely crush. So far, 14.1 and 14.2 have not been. I’m really hoping for nothing overhead, as my shoulders are in a constant state of being smoked lately. The upside to that? My shoulders are looking amaaaaazing! Baby boulder shoulders. I’m into it.

Strength:

  • Deadlift 5-5-5 @ 85% of 1RM: 165-165-165. Technically this was 80% of my 1RM, but the prescribed warmup sets for this were pretty decent (2 sets of 5 at 45%, 1 set of 3 at 65%, 1 set of 2 at 75%) so I was already feeling it pretty heavy in my back by the time I got to the last 3 sets of 5. I had a hard time getting the first rep of those off the ground while keeping my shoulders pinned back. On the first set it looked okay, but the second two were not so great. Once I get to the top of that first rep though, I can pin my shoulders and do the rest in great form; those first few inches get me every time.

WOD for Time: 20:30

4 Rounds of:

  • 400m Run: subbed rowing.
  • 25 Wall Balls: 14lbs to 9ft, Rx.
  • 10 Ring Dips: Assisted.

This didn’t seem like it would be too bad, but I think the rowing sub killllled me. I forgot to bring my crossfit shoes down with me, and in anything else I could wear my crappy converses, but I just couldn’t stand the thoughts of pain that running in them would bring me. They’re so old and worn down in weird spots and totally not running shoes. I did remember my oly shoes though, so I wore those and they helped with the wallballs at least! These (100) wallballs felt better than the 90 I had to do in last Tuesday’s WOD at PCF though, and I really just felt like I was struggling the most because of how dead my legs were coming off of the rower.

Yayayayyya beach!!!!!!

Wednesday 8/21 WOD at CFC

Last workout at CFC for…the year? Maybe? Ugh! I hate leaving the beach!

Strength:

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

“Isabel”

  • 30 Snatches: 55lbs

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!

Finisher

  • 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.

Monday 8/20 WOD at CFC

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

“Gallant”

  • 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 dog this weekend.

Also, I met a 230lb therapy dog this weekend. The end!

Wednesday 7/3 WOD at CFC

So behind! First of 3 catch-up WOD posts!

Strength:

  • Deadlifts 5-5-5-5-5-5 (45%x2-75%-85%-90%x2 of 1RM): 65-65-105-125-135-145-145. These felt pretty good. I wasn’t sure how I’d be doing Crossfit Carteret’s more upright positioning for the set up, since previously I could barely get 135lbs off the ground once. I did much better today.
  • Strict Pull-ups 8-8-8: assisted. These longer sets made me realize how unbalanced my back is now from the injury. Wompwomp.

WOD for Time: 5:17

7 Rounds of:

  • 3-Position Squat Snatch Complex: 35lbs.
  1. From Hang
  2. From Knee
  3. From Floor

I kept this super light, since I haven’t worked squat snatch in months, since before my injury even. I didn’t realize that we could increase weight between rounds if we wanted to, or else I probably would have gone up to 45 after the first few rounds, once I was warmed up. I’m definitely a little uncomfortable pulling from the floor, so that’s definitely something to work on. I need to start hitting snatch days at PCF so I can work on that. It’s definitely a weakness!

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!

Tuesday 5/28 WOD at CFC

Man, I tried SO HARD to get to do Memorial Day “Murph” yesterday. I didn’t know how I was going to manage that many pull-ups or push-ups, but I was damn willing to try somehow. I got on the road at 4:50 so I could get a good warm-up ahead of time, but unfortunately everyone on the island was trying to get back to the mainland to go home after the long weekend, and I sat less than a mile from our condo until 5:25. We had dinner reservations for 7:30, so I didn’t have time to stick it out and go to the 6:30. BAH. So I turned around in the middle of the road, drove back home (which took all of 2 minutes) and enjoyed the rest of the night.

Oh, before all of that, yesterday morning our condo association held a Bloody Mary contest, where you paid to enter and to “taste test”/judge, and all of the money collected would be matched and donated to the Wounded Warrior Project. So that was pretty great. I won second place, and would have won first if my dad hadn’t added half a bottle of vodka to my mix when I wasn’t looking. They were WAY too strong! I hope everyone had a great Memorial Day, and had a more successful “Murph” than I did!!

Okay, anyway, to today’s WOD!

Strength:

  • Back squat 3-3-3-3-3: 115-115-115-115-115. I backed off a little this week, because it just felt so damn heavy after not squatting heavy last week. I worked pretty hard on not leading up with my butt, and rising out of the hole at the bottom all at the same time.

WOD for Rounds+Reps: 8 Full Rounds.

15 Minute AMRAP of:

  • 15 Plate Ground-to-Overhead: 15lbs.
  • 10 Plate Overhead Squats: 15lbs.
  • 5 Burpees onto Plate: Rx.

This was a ninja WOD. I knew it was going to be bad, but I didn’t know HOW bad. I was completely dripping with sweat by the end, and my hands didn’t stop shaking for an hour after!! Rx weight was 25lbs for females, but since I can’t fully lock out my left arm with that much weight overhead without my arm collapsing in, I went with 15lbs. The 15 was great though, my pace was consistent through the entire 15 minutes, and it left me completely worn out! Had a huge dinner at home, and now I’m ready to pass out. Looking to grab a few more WODs before I leave this weekend! I’m going to miss Crossfit Carteret!!!

Saturday 5/25 WOD at CFC

Ahhh back to NC. As it turns out, I didn’t get a chance to go to a box in Florida because we were too busy going on trolley crawls , going out on boats, and being exhausted from full days of activity. I also stupidly left my inov8s there, so I’m going to be WODing in chucks for the next week.

Yum!!On Monday, our condo association is putting on a bloody mary contest, and all of the money raised is being donated to the Wounded Warrior Project. I worked on my recipe today. I need to boil down the tomatoes tomorrow, because it just wasn’t tomato-y enough with just blending them. I’m so excited! I want to win! So far though, my recipe is tasting incredible amazing. Delicious!

Strength:

  • Deadlift 5-5-5-5-5: 125-125-125-130(PR)-130. Heaviest since the injury, thus far! Jumped in weight quite a bit on these since the last time. My arm is feeling better every day, and deadlifts just feel so damn great. I’m back up above bodyweight now, and they felt surprisingly light today. Also, my hammies weren’t as cooked after these as they normally are! Progress!

WOD for Time: 8:07

4 Rounds of:

  • 15 Wallballs: 10lbs to 9′.
  • 10 GHD Sit-Ups. Love GHDs. The WOD called for toes-to-bar, but I can’t quite swing around like that yet.
  • 6 Pushups: knees. My arm felt a little wobbly after the deadlifts, so I stuck to knees.

This was actually a WOD programmed by my box back home at some point last week. On Saturdays, Crossfit Carteret has an hour of open gym time where you can do their programmed WOD or just work on your own stuff. That is a luxury that you don’t really get at the boxes up north. Their programmed WOD for today was a partnered version od “Cindy,” and I haven’t been cleared for that volume of pull-ups and push-ups quite yet.

Monday 5/20 WOD at CFC

I made it to the beach! So happy to be back at Crossfit Carteret! Was greeted with smiles and hugs, and it was so great to catch up with Todd and Rhonda, and one of the regulars said “I thought it was about that time of year!” meaning time for me to start popping in regularly again. So great!!!! I love it here! I’m flying out to Florida for Tues-Fri, but I will be back in the box on Saturday (unless I can get to a box in Florida…which I might just do)!

Road trip!!

Road trip!!

WOD for Time: 21:48

“Nancy”

5 Rounds of:

  • Run 400m: Rx. The running actually felt really great!
  • 15 Overhead Squats (Subbed Back Squats): 65lbs, Rx weight, but on back instead of overhead.

I’m still worried about going super heavy overhead, and my elbow has been bothering me a little since last Friday’s WOD, so I decided to keep it racked on my back. The running felt wonderful, and after the squats it was amazing to get some air and push through it. I feel like I’m getting my cardio back to where I want it to be! Yay! I kind of wish I had done some lighter weight OHS, but deep down I know that it’s better to listen to my body than to go balls out and push myself too hard!

Friday 11/23 WOD at CFC

Yesterday was a total cluster-you-know-what. We had my aunt and uncle over for brunch, and we sat outside in the sun for most of the day drinking, talking, arguing, and having fits of hysteric laughter. I made some delicious paleo pumpkin pie muffins and baked bacon, and helped with making an incredible goat cheese, leek, and grape tomato fluffy frittata. There were all kinds of delicious fruits and sweet potato puree as well. Add in bloody marys and mimosas by the bucketload, and that was my day. I took a quick cat nap around 4, and was ready to head to crossfit for the 5:30 evening class to work off all the booze and sugar. Like I mentioned to a friend this week, “no progress is progress when I’m at the beach,” due to food and alcohol consumption tripling when I’m with my family down here. And I wouldn’t have it any other way!

The WOD was programmed to be “The Big Dirty” again, since only a few people showed up for it on Thanksgiving day. Todd brought up about me doing “Diane,” since it was the scheduled WOD on mainsite, but I vetoed that since I can’t do handstand pushups yet. YET. So he thought for a minute and then decided to throw together a franken-WOD from the Crossfit Games qualifying WODs from Regionals this year. This is what he came up with:

WOD for Time: 16:37

  • Row 1000m: 4:11, PR’d this by three seconds!!!

For the pistols, Todd set me up with a box behind me, so I wouldn’t get too low and stuck in the hole at the bottom since I’m so flexible. Also, when my legs were dying, I was able to use my fingertips to help me start back upwards. This was wayyy more efficient and taxing than the way I’ve fine them assisted in the past, holding onto a ring or bands. Doing that, you don’t work on balance or weight distribution, and I feel like I relied more on the assistance than I probably should have. Doing those pistols after the row was freaking brutal. Todd corrected my single arm snatch form, which was something that I really needed. I wasn’t dropping my hips low enough, and was pulling with my back too much. It was instantly easier, but put more into my legs. Around rep 40 I started split snatching, to get under the weight quicker. I can’t believe the women’s Rx’d weight was a 70 freaking pound dumbbell. This morning my calves and glutes were so painfully tight, I decided to skip out on this morning’s WOD. I forgot my Rumble Roller at home, so I haven’t been able to roll out. I totally blame this soreness and tightness on that!

I leave to go home tomorrow morning. Leaving here is always the worst feeling and I’m going to miss my parents immensely. The next three weeks are going to be hell, and I will be extremely lucky to get in two workouts a week (including dance class). End of semester projects/papers/exams, then a week of finals. Time to buckle down..or buckle up. Not quite sure which, but it’s going to be rough ride either way.

As always, I had a blast at Crossfit Carteret, working out with Todd and Rhonda. If you ever find yourself down in Beaufort, NC, please check out their great box and WOD with them. Until next spring, guys! Thanks again for having me!