Thursday 11/22 WOD at CFC, and Thanksgiving!

I’m currently down at the beach for Thanksgiving with my parents, and that means that I get to drop in at Crossfit Carteret!! I love working out with them. The best people, fun WODs, good strength/endurance work, and did I mention best people? I love it down here. They decided on a turkey burner chipper for today’s WOD. They were originally thinking Filthy Fifty, which I was excited about since I’ve never done it, but then they changed to Big Dirty. Unfortunately, I had to get back to my parents to have dinner and we spent a lot of time talking in the beginning, so I decided to do 1/2 of the traditional Big Dirty, doing 200m runs and 20 reps instead of 400m and 40 reps. It still totally kicked my ass!

WOD for Time: 18:34

“1/2 Big Dirty”

All lifts done with an empty, 30lb bar.

There is so much that I’m thankful for this Thanksgiving. I am not someone who overlooks how lucky I have it on a daily basis, but it’s always nice to spend a day of complete reflection. I am so thankful for discovering crossfit, and for having an awesome support system to keep me going. I’m thankful for finding Patriot Crossfit as my homebase, with their flawless programming, attentive and inspiring coaches, and great athletes to compete with. I’m also thankful for finding Crossfit Carteret, down here in Beaufort, NC. Who would have thought that such an incredible box would be only a few miles away from where I’ve been vacationing my entire life?! The owners, Todd and Rhonda, are such amazing people, as are the rest of the people who WOD there, and it really feels like a second home for me. I am so thankful that I have found an exercise regime that keeps me motivated and interested and excited; for that amazing butterflies-in-stomach feeling I still get EVERY SINGLE WOD while the clock counts down “3-2-1-GO,” and for something that gives me the satisfaction of feeling strong, confident, driven, and completely badass, with visible progress in the numbers and on my body. Nothing has ever made me feel better about myself, the way I look, the way I feel, the way I think, and they way I perform on a day-to-day basis, no matter what task is at hand.

Anyone who knows me personally knows that I am extremely close with my family, so of course I’m extremely thankful for them. That goes without saying, because I tell them weekly how much I appreciate everything they’ve done for me, and their continued support no matter how ridiculous my current endeavor is. If I were to go deeper into this or start talking about my friends that I’m thankful for, I would surely write page after page and end up crying for the rest of the night. So I’m going to avoid that and just say that I hope those close to me know how much I love them, and how empty my life would be without each one of you. I love you all.

Wednesday 8/8 WOD at CFC

Strength/Skill:

  • Goal Setting: Todd gave a really great and inspirational lecture about goals, how to set productive goals, and ways to make them a reality. It was extremely inspiring, and has definitely helped me get my head back in the game for planning past Tough Mudder. Right now, my main fitness goal is to successfully finish Tough Mudder with my team (with little goals throughout, like get across the monkey bars and the rings, etc.), but I don’t have many other concrete goals past that. Over the next few days, I am planning on really putting some thought into setting some goals for my near and far future. I’m also going to try to ask Todd for his notes from his lecture so I can really hone in on his tips. I need more goals in general, more specific goals, and more attainable goals!
  • 5 Minutes of alternating 45 seconds of Double Unders practice, 15 seconds of rest.

WOD for Time: 21:04

  • Run 1 Mile: 9:41. Ran the whole time; too fast out the door, too slow in the middle, and just right towards the end.
  • 50 Sit-Ups: Rx.
  • 40 Hand-Release Push-UpsKnees, chest to deck.
  • 30 Chest-to-Bar Pull-UpsAssisted, too sweaty to stay on the bar for more than 7 or 8 reps at a time.
  • 20 Handstand Push-Ups: Strict regular push-ups, chest to deck.
  • 10 Pistol SquatsAssisted, hanging on to resistance bands for help out of the bottom.

SO AWFUL, but so great. I love that the hardest WODs make me so freaking happy afterwards. I almost backed out of running the mile when I saw this WOD written on the board because my calves were extremely sore, but then Todd gave his amazing speech about setting goals and I realized that I was just trying to give myself an excuse not to run because I hate running. As I said, my timing/exertion was a little off until probably the last 1/4 mi, so I probably should work on adjusting that. I’m glad I got in there well under 10 minutes, but I have been closer to 8 recently. I blame the sweltering humidity, and my bad pacing. Tyler pulled ahead on the run by almost a minute, but I caught up with him through the body-weight movements and we ended up finishing at the same time.

This was our last WOD with Crossfit Carteret, and my last one with them for the rest of the year. Yesterday one of the regular females (who, by the way, is a complete beast and squatted 200lbs) said “you’ve been around so much this summer that it doesn’t feel like you’re from out of town!!!” and that made me feel so happy. I am so incredibly proud of myself for getting into the box down here so many times while on my vacations, and becoming a summer regular. Todd and Rhonda (and the rest of the athletes at Crossfit Carteret) have been so amazing, accepting me into their box and pushing me as hard as their regulars, and I’ve done my best to pay them back by buying merch from them, but nothing can compare to their amazing hospitality. This is the first summer in my entire life where I have kept my fitness goals in check and really pursued them, and I have them to thank for this. It has been so wonderful having Tyler pushing me along, and even my parents have been keeping me in check with my workouts. I love my support system. I’ve been so successful for the first half of this year, and can’t wait to see where I will be at the end of December.

Stand-Up Paddleboarding and Tuesday 8/7 WOD at PCF

Today has been such an exhausting day!!! The weather was dreary and rainy to start off with, but we went swimming in the ocean and pool anyway, just to say we did it. The clouds finally started to clear around noon, so we rented some stand-up paddle-boards and went and explored some marshes and the sound for a couple hours. It was extremely relaxing, but a great workout at the same time! It was our first times on SUP boards, and I’m going to go ahead and guess that it won’t be the last, because we loved it. I have a few really awesome pictures to post, but I will save that for another day. We came home, and headed almost straight to Crossfit Carteret for an insanely challenging WOD.

Strength:

  • Back Squat (15 Minutes to Establish a new 1 RM): 110lbs. PR. I had some kind of a mental block against 115 though. I desperately wanted to get to 120 today, but I couldn’t even get to 115 after about 5 tries. I can do two sets of 3 squats at 100lbs after lots of prior squatting, but couldn’t get 115 once today. Oh well! Next time!

Then 7 Minute EMOTM of:

  • 3 Back Squats with ~45% of new 1 RM (bar stays on your back the entire time): 50lbs. This was so evil. Todd and Rhonda, if you are reading this, you two are pure evil (the best kind!!). Holding the weighted bar for that long worked every single muscle in my back, shoulders, legs, arms, and neck. Even with easy weight, that was still just…awful. I secretly love this programming though, because it was so different and extremely mentally challenging.

WOD for Time: 8:05

21-15-9 of:

Tire flips!!!! First time! They were so much fun and easy to get super angry at. I feel like I was able to stay extremely pumped up throughout this WOD because of them, and had a great time yelling as I was flipping. I think they tie with rope climbs for my favorite movement. I wish I knew the exact weight of the tire I was flipping, but it was  enough to be pretty damn difficult. Our group went in two heats and Tyler and I were able to yell words of encouragement at each other, which was so great.

It’s supposed to rain again tomorrow, so who knows what kind of fun we’ll get into next!

A Note About Recovery, and Monday 8/6 WOD at CFC

Someone on Patriot Crossfit’s blog pointed out that Whole9 has a really great article from earlier in the year about resting versus actually recovering from workouts. I have been trying to balance this for a few months now and finally feel like I know exactly how much recovery time I need, and what I need to do to actually recover, balanced with how much high-intensity exercise I can handle. I feel like I see a lot of people over-train and over-diet to the point where it’s not beneficial anymore. Finding that sweet spot is difficult, and is one of the main reasons why I don’t completely eliminate grains anymore. I already have to keep such a close eye on what I eat, and adding one more thing with a full-time school schedule was just too difficult and stressful for me. I hope some day I will be able to cut all grains out again, when life is a little less insane. I also try to get in at least 5 minutes of mobility every day, spending quality time with my RumbleRoller and lacrosse balls, and doing static stretching whenever I can. Finally, I love that they point out that your recovery days should have low-intensity recovery exercises, because some many people veg out on the couch on their “rest” days instead. I love being active outside of Crossfit and the gym, by either biking, walking, hiking, dancing, or light jogging. I honestly feel so much better at the end of my recovery days when I spend them actually doing things, no matter how beat up I am from the previous days’ workouts. Bottom line, “you owe it to your Future You not just to rest, but to recover.” Thanks, Whole9, for an awesome article that reinforced my own views so precisely, and said them more elegantly and throughly than I ever could have!

WOD for Rounds&Reps: 2 + 75 (2 full rounds, plus 30BJ+20PP+25PU)

“Danny” 20 Min AMRAP of:

Eff me! This was rough! The box jumps were Game’s Standard, with full opening of the hips at the top. I was still a little worried about my shoulder, so I kept the push presses fairly light. I think after today I’m ready to go heavier though, because it feels completely fine. And the pull-ups, I don’t even know what happened with them. All of a sudden today I couldn’t string together 5 unassisted pull-ups! I’m guessing my shoulders are a little gassed still from Saturday, so I needed to use a band. Tyler had an awful migrane the entire day, so he didn’t end up coming with me, and I got caught at a draw-bridge and ended up being 8 minutes late. Because of this, I didn’t get much of a warm-up in, but I came straight from swimming in the ocean all day, so I still felt really good and warm. The owner/coach, Todd, was pushing us pretty hard for the last 30 seconds, and definitely helped me get in the last 25 pull-ups. I really wanted to hit 3 full rounds, but I’m happy I got that close!

Saturday 8/4 WOD at CFC

Apparently yesterday’s 12pm workout was cancelled via Crossfit Carteret’s email list, and I’m not on it, so I didn’t know! So we had to wait until today, but it was well worth the wait because today consisted of Fight Gone Bad Tabata Training, and Fight Gone Bad Championship. Talk about a complete ass-kicking WOD! My shoulder felt great the entire time, and I’m super pleased with my score, especially since I almost Rd’x the entire workout!!

Strength:

  • Partner Tabata Boxing a.k.a “The only time you’ll be able to throw punches at your significant other without going to jail.” Tyler and I had so much fun with this! 20 seconds of boxing as hard and fast as possible, while your partner holds up the pads, followed by 10 seconds of rest. 4 rounds of this, and then switch boxer/boxee. I think his punches compressed my biceps by at least an inch, and made my forearms throb with exhaustion, and it was awesome. This was considered “Fight Gone Bad Championship Training,” to get us pumped up for the WOD.

WOD for Reps: 413

Fight Gone Bad Championship: “In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 5 rounds,” since this is the Championship version, like in UCF Championship fights. (Note the video is the regular FIght Gone Bad, which only consists of 3 rounds!) “The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:”

  • Wallballs- 14lbs to 8ft target Rx’d
  • Sumo Deadlift High-Pulls- 55lbs Rx’d
  • Box Jumps- 12″ Rx’d
  • Push Press- 45lbs-Rx’d was 55lbs, but I was worried about the strain on my shoulder. Easily could have done them at 55. Oh well, next time!
  • Row for Calories
  • Rest 1 Minute

My rounds were 9187837478. I’m damn happy with that score, especially having almost completely Rx’d it. I know in the regular Fight Gone Bad the females and males both do 20″ box jumps, but in this version Crossfit Carteret had the females doing 12″ and that easily boosted my score and provided to be an active rest section. I averaged between 40 and 45 box jumps each round, which was awesome. I shot for 15 wallballs, 10-15 SDHPs, 10 PPs, and 8-10 calories on the row, for each round. My wallballs dropped to between 12 and 14 after the first round of 21, because wallballs are so godawful. I’m pretty proud, and wish that I could have Rx’d it with full confidence that I wouldn’t have hurt my shoulder. You better believe that next time I do a version of Fight Gone Bad I will be doing the Rx version!

Also, Tyler did his first 5 unassisted pull-ups today, and Rx’d the WOD like an absolute beast. So proud of my man and everything he has been accomplishing on his own as well!! Rx for men was 20lb wallball to 10ft target, 75lb SDHPs and PPs, and 20″ box jumps. I love working out with him!

In other news, the beach is amazing, the weather is wonderful, I love working out at Crossfit Carteret, and I’m having a blast. Happiest lady ever! Hey everyone! Come and see how good I look!…In case you don’t get the reference. Oh progress, you lovely beast, you.

Friday 6/29 WOD at CFC

WOD: AMRAP (As Many Reps as Possible)

I think it was called “The Rockaway,” but I forgot to write it down!

  • 5 minutes Handstand Push-Ups: I scaled to doing slow and controlled, full-range handstand push-up negatives, and one long hold in a handstand for the last 45seconds.
  • 4 minutes Air Squats
  • 3 minutes Push-Ups: this is SO IMPORTANT for everyone to watch a video on proper push-up form. I almost never see people go all the way chest-to-deck. I will do a full write up on this at some point.
  • 2 minutes Kettlebell Swings: first time doing KB swings full-range since tweaking my back a month or so back!
  • 1 minute Pull-Ups

Looks easy enough, right? WROOOOONG. Man, by the end of the first 5 minutes my shoulders were completely SHOT from the HSPUs. The air squats were a welcome “active rest” period, the push-ups were completely awful due to the HSPUs previously, the KB swings were great and I felt very strong using my hips as the driving force, and the pull-ups just about killed me. For the HSPUs, as I previously stated, I went to negatives and a hold. HSPUs: 25 + one 45 second handstand hold, air squats: 105, push-ups: 15 strict + 35 knees when form failed, for total of 50, kettlebell swings with 12kg/24lb: 48, pull-ups: a good ol’ whoppin’ 6, but they were unassisted.

So, how do you run a total for this? I guess adding everything without the hold, my total was 234. It was a quick, 15min workout that completely rocked my shoulders and quads. Pretty great! Tomorrow is Crossfit Carteret’s open house, and I’m hoping I’ll be participating in some of the demo-WODs that they’ll be doing throughout the early afternoon. I love working out with them so much! Sad to leave on Sunday!!

Thursday 6/28 WOD at CFC

Strength:

12 min EMOTM Max Effort L-Sit on Rings: At the beginning of each minute, get up into an L-Sit or Ring Support with tucked knees, and hold as long as possible. Rest until the next minute begins, and repeat. I moved from L-Sit to Tucked Ring Support to Ring Support pretty quickly. Shoulders were completely gassed. Held at least 10 second every round, until the last two where I was up and down a few times to total about 15 seconds.

Then:

Partner WOD:

30 Minute AMRAP (As Many Rounds/Reps As Possible in 30 minutes): 289, Rx’d

One partner runs 400m while the other partner completes as many medicine ball cleans as possible in that time. Once the 400m run is completed, partners switch. Continue for 30 minutes. Your score is the total amount of medicine ball cleans completed.

This was freaking BRUTAL. The L-Sits were painful at best, and running in the hot humid weather was awful. My partner was another female out-of-towner who was a beast, and really helped our score. She steadily averaged about 5-8 more medicine ball cleans per round than I did, which could have been because of how awful the running was for me. I learned today that I’m not very good at running on uneven terrain. That will make for a fun Tough Mudder this September! Not…eh. I ended up running a total of 2 miles (~3200m). Whew! I’m fairly happy with my performance. If I had scaled the weight on the cleans a little I would have felt better and accomplished more, but I’m glad I pushed through, in the end.

In other news: I’m doing some reading and unfortunately I think my “extremely sore weird area of my inner legs/calves” might end up being shin splints. I really hope that’s not the case, because I don’t want to rest/ice/do burpees instead of run or doubleunders while they heal. Ugh. When I get back into Northern Virginia I’m going to pop into the box I go to in Arlington and ask my favorite trainer what she suggests. I really hope it’s just sore muscles in a spot I’ve never worked before. Fingers crossed!

Tuesday 6/26 WOD at CFC

Strength: 

Clean and Jerk, focusing on split jerk-work up to three heavy sets of three (you’ll see me write this as 3-3-3, eventually): 50-60-70lbs

Then:

Clean (just the first part of the C&J, seen above)
5 cleans EMOTM for 5 Min (EMOTM: “Every Minute On The Minute”): 65lbs
3 EMOTM for 5 Min: 70lbs
1 EMOTM for 5 Min: 75lbstried 80 but failed and backed down. Didn’t have it in me.

THEN:

WOD for Time: 18:57

21-15-9-15-21
Pretty stoked on this entire workout. This was the first time in a while that I clean&jerked, and one of the first times going heavy enough that I felt the need to really split jerk. Split jerking allows you to get under the weight faster, turning the lift more about the “pop” you get from your legs, and less about arm strength. The split jerk is completed when both legs are brought back to neutral, underneath you.

The cleans for the EMOTM part were more challenging than expected. I really gassed myself on the c&j’s, and I’m sad I wasn’t able to get 80lbs up. Next time! The third 75lb clean of the 5 minute set went up a little wonky. I kept the bar too close, smashed it up into my chest which killed my elbow momentum, and the bar landed smack on my sternum. I was able to pop it up into the normal position on my shoulders, but damn it hurt. I have a nice shiner from it today

Ouch.

The WOD was so great. I was able to push myself to only rest once in the middle of each set of burpees, and not at all in the 9-rep round. The pullups were…pullups. My grip started failing on the second 15-rep round, and I had to take it down to sets of 3-5 instead of 7-8 like I had done for the previous rounds. I could have probably done this with only one thin band, but it would have taken me much longer. I think I scaled appropriately in order to get a good speed going while still feeling challenged. Rocked out the last 21 burpees, feeling that “LAST SET! EVERYTHING YOU GOT! GO GO GO!!” rush, and felt awesome for getting sub-19 minutes. Another awesome experience with Crossfit Carteret!

Crossfit Carteret and Being on Vacation

Before I write anything else, I just wanted to say how much I absolutely love working out with the people of Crossfit Carteret. I have never felt more welcomed by a group of people. Ever since finding out about this box (other word for gym, since most Crossfit “gyms” are pretty much just four walls and a roof, warehouse style) I’ve had much more motivation to come down to the beach and stay for as long as possible.

It’s hard going on vacation, especially beach vacations. You eat differently, more frequently, and tend to do a lot of lying around. I could go on and on about how to make it work and come out ahead after being on vacation, but when it comes down to it, you are the only person who can make it happen; it’s as easy as doing the same things that you do while you’re at home. If you would like to hear some tips, let me know in the comments! Keep reading to hear about my first experience at Crossfit Carteret.

Crossfit Carteret

The owners, Todd, in the center in red, and Rhonda, to the left in white. Also shown: my gnarly tears from the heavy deadlift WOD that day.

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