Wednesday 2/26 WOD at PCF and Thurs 2/27 Strength at GMU

This week! This week is crazy! No time to update. This is going to be short and sweet. CrossFit on Wednesday (yesterday) and a little bit of supplementary strength work at my university’s gym today, sort of laundry list-like. Trying gain some extra strength just in time for the Open!

Wednesday:

Strength:

  • Snatch 3-3-3-3-3: 60-60-60-60-60. Worked on powerful legs and fast turn-over at the top. Felt much better this week, and I think I even did two extra sets of 60lbs, but I’m not sure.

WOD for Time: 5:18

“Grace”

  • 30 Clean and Jerks: 75lbs.

Rx for “Grace” is 95lbs for women. The fact that to make this Rx for me I’d only have to put a 10lb plate on each side? Awesome. I dropped almost every rep from the top, which I think I have decided was a stupid decision. I didn’t want to overly strain myself, but at the same time, I wasted a LOT of time. But I really felt awesome, because I didn’t miss any reps, and didn’t even have any wonky reps. They were all clean and solid. They wanted us to stay around 5 minutes, and I had planned to be closer to 4:30, but I was already off of that pace by the first 10. That was pretty heavy weight for me for that kind of volume, so I’m pleased overall. Oh gosh, I just realized that I did this forever ago at 60lbs and it took me 4 minutes. I’ll take this as a success and improvement.

Thursday:

  • Alllllll of the foam rolling and stretching to warm up.
  • Back squats 5-5-5 (@80% of 1RM): 115-115-115. This was the strength programmed for today at PCF. This was more like 75% of my 1RM, but my traps are so sore from all of yesterday’s overhead work that resting the heavy bar on them was downright painful!
  • Single-arm dumbbell snatch 5-5-5-5: 25-25-30-30. Too easy. Should have done more weight.
  • GHDs: 50. Didn’t want to wreck myself the first time doing these in a while.
  • Deadlifts 3-3-3-3: 135-135-135. I have such a hard time deadlifting with the fat powerlifting bars. My grip goes so quickly.
  • And…that’s it? Wow. It felt like I did a lot more. Oh well. At least I got some good stretching, squats, and GHDs in.

Monday 2/17 WOD at PCF and Strength at GMU

I don’t know what has gotten into me lately!!! I’ve been sleeping super well, waking up feeling rested, and feeling super ready to start my days. Today, I woke up before my alarm. BEFORE MY ALARM. WHAT. Well, I kind of cheated because I wake up to say bye to Tyler in the mornings when he leaves for work, so I was already a little bit awake. BUT STILL most mornings I just pass the hell back out and sleep until my 4 alarms go off (8:01, 8:31, 9:01, 9:21) and I hit snooze on my last one at least three or four times until 9:35 when I have 10 minutes to jump up, walk the pups, and run out the door (that is my life, I’m not even kidding. Every. Single. Day. And it’s the WORST.) Moreso than not lately, I’ve been falling asleep super quickly, sleeping really soundly through the night, and waking up feeling good. How good? I’ll tell you.

I’ve been sleeping so well and feeling so good that I woke up and decided to go to the gym on my campus to pull a 2-a-day, and work on some weightlifting before class. And then I went to crossfit this afternoon at 430!

  • Clean and Jerk 65% 3-3-3: 70lbs
  • Snatch High-Pulls 100% 3-3-3: 70lbs
  • Strict Press 75% 5-5-5: 45lbs
  • Front Squat 85% 3-3: 90lbs

These were mostly technique and volume work, but they all felt really great. It was a good morning wake-up. Then I went to classes, and then crossfit!

Strength:

  • Front Squat 5-5-5-5-5: 65-65-65-65-65. I kept these light. After the heavy front squats this morning, and knowing that I had a million burpees and thrusters coming…I definitely took these easy.

WOD for Time: 13:12

  • 40 Burpees: Level II.
  • 40 Thrusters: 55lbs, Level II.
  • 40 Pull-Ups: Level II.

I AM SO PROUD OF THIS. SO PROUD. I was the ONLY female in the 430 class who stuck with 55lbs, which was also Rx weight (reps were 50 down the line though), and there were some of the super beasty women there! I was really intimidated and almost dropped, but I decided to stick it out and just take my time. But I killed it! I was one of the first on the bar after the burpees, and then went 10-10-10-5-5 on the thrusters!!!!! I’m so proud of myself!!!! Making gains all over the place. Then I had to wait a good bit until I had my arms back for the pull-ups, because I really didn’t want to have a repeat of last year and go flying off again. I did really well on the pull-ups, doing 7 sets of 4, 3 sets of 3, then 2-1. Felt amazing, and I’m so proud of myself for this one.

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!

Tuesday 1/29 WOD and Thursday 1/31 Strength at GMU

I did a lot of different moves the past two workouts. I want to get this posted, and if I spend the time to link everything..well, I’ll give up and never post it. So I’m just going to post it without the video descriptors! I promise to be back to the normal format soon! Also hopefully back into actual Crossfit. Being sick and extremely sore have both destroyed my routine this week!

Tuesday:

It seems like whenever I write about going to Crossfit the next day, I never end up going! I woke up in the morning on Monday and I felt absolutely awful and sluggish. I had my class, and slept for pretty much the rest of the day. I made up for it the next day though!!

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Ehhhhhhhh. Some of these weren’t quite to full, below-parallel depth. I swear, squatting (or any lifting, for that matter) in front of a mirror at the gym is the WORST. I focus so much on watching my form that I psych myself out. “This is so heavy. Omg. You’re getting so low. Omg. Stop. You’re going to have to ditch the weight if you go lower, look how much you’re struggling already.” Pretty much my brain in front of the mirror, every time. But I did them, and they felt pretty good, and I’m confident that next week I’ll hit this for sure.

EMOTM for 10 Minutes of:

  • 2 Hang Power Snatch: 55lbs. Felt strong and steady. Didn’t have to break any sets.
  • 10 ABMAT Situps: Mothereffin’ raspberry on my tailbone from this. Ugh. There has to be a better way.

This was tiring.

WOD for Time: 11:53

5 Rounds of:

  • 12 Alternating Single-Arm Dumbbell Snatch: 30lbs, Level II
  • 12 Alternating Leg Suitcase Carry Dumbbell Lunge: 30lbs, Level II
  • 15 Double Unders: Level II.

This WOD was pretty great, all around. I got all weird right before I started and decided I was only going to do 3 rounds. Then I got to round 3 and I decided to do one more. And then I got to round 4 and decided I was just going to do all 5. Ha. This is why I NEED crossfit. The lunges were death and my double unders were eh, but single arm snatches felt incredible. On the DUs I couldn’t get my rhythm going right. 3 rounds were unbroken, the other two were 10-3-2’ish, but I felt like I was expelling too much energy the whole time. I also warmed up with 5 minutes of solid double under practice, and my freaking calves are still in knots from all the jumping. Ow. I spent more time resting after the double unders too. Neeeeed the pressure of actually being in crossfit!

Finisher:

  • 75 GHDs. Favorite. Forever.

 

TodayThursday:

As previously mentioned, my calves. They are dying. I really need to remember to roll them out more before/after doing lots of jumping, because for some reason they lock up so badly after any plyo WODs. I really wanted to go to crossfit Wednesday, but I was still feeling quite under the weather, the raspberry on my butt hurt, and I could barely walk due to my calves. I rested up and got back into the gym today for a light-ish workout. I was jumpy on caffeine, still feeling slightly sick/sore, and pretty tired. Didn’t preform as well as I would have liked, but eh. I just wasn’t all there today. I was all over the place and didn’t get an actual WOD in, but at least I got some good strength work in.

Strength:

  • Jerk 2-2-2-2: 85-90-90-90(f on second)-85(f on second). Well. That escalated (or…deteriorated..) quickly. I think I started watching myself in the mirror too much and over-thinking it. I need to start lifting with my back to the mirrors. Would that be weird? Probably.
  • Hang Power Snatch 2-2-1-1-1-1-1-1: 55lbs. Form and explosive work. Had a few really bad reps. Was really off today.
  • 6 Rounds of: 1 Hang Power Snatch into 5 Overhead Squats: 50lbs. These felt good. I mean really good. Probably because the weight was so light, but I just felt on point and balanced and tight and great.
  • 1 set of 10 Hang Power Cleans: 45lbs. Don’t really know why I did these. I guess my plan was to go heavier, but then someone came up and asked to use the oly platform so I just moved on.
  • 50 Alternating Single Arm Dumbbell Snatch: 35lbs. THIS IS A BIG DEAL, YOU GUYS. Just in the beginning of December I tried using the 35lb dumbbell for these. Nope. Couldn’t do it. Could barely even do the 30lb, and failed almost every rep on my left side. On Tuesday I used the 30lb DB in the WOD for this movement, and they felt just really great. Today, I wanted to try the 35 and go until I couldn’t anymore, but taking appropriate rest. I literally could have done these ALL DAMN DAY. I was explosive and strong and my grip was on point and everything felt so great. I think working on the hang power snatch has really helped me use my hips in that nice triple extension to help pop the weight up there. A few of these almost got away from me at the top, even!
  • 50 American Kettlebell Swings (overhead): 35lbs. I really wanted to finish with GHDs again, but there was a guy on there who was doing the stupid plate transfer from side to side, and he looked like he was going to do it forever. This was a good decision though, because my abs are still sore from Tuesday’s GHDs!

I’m so damn happy with how my back/shoulders/traps are filling out. My tummy looks a little soft in that picture, and I’m totally okay with it. It’s weird. It’s as if the fat in my stomach has redistributed  itself, so instead of being a little pouch at the bottom, it’s a thinner, more uniform softness over the entire thing. WHICH IS EXCELLENT. I don’t care about softness all over, and I know I talk a lot about not trying to lose weight, but damn did I want that weird little pouch gone. I stood in front of the mirror tonight after dinner, when I was getting into my pjs and I smiled so big and thought to myself “I am SO HAPPY with how I look right now.” And then I just couldn’t stop smiling, because, holy shit, it just keeps getting better. I get stronger and stronger, and happier and happier. I can’t even begin to explain how happy I was using the 35lb dumbbell today for the snatches. Or doing 150 Russian KB swings with the 53lb KB WHAT that is insane. Progress is the best. BEST. Motivator. Ever.

Monday 9/24 Strength at GMU

I went to see my favorite band in DC last night, after finding out about it completely last minute. So glad I randomly checked their website yesterday morning! Anyway, it left me with a really sore neck, so lifting today was a little difficult. But, I missed squat day last week to do a bunch of homework, and this Saturday we’re finding our CFT (Crossfit Total, read about it there!), so I’m hoping to hit a new squat 1rep max then. I missed doing the CFT last September, so I don’t really have a basis of comparison, but I’m pretty excited about it. I have a good idea of where I’ll be, but maybe I’ll get an extra 5 or 10lbs somewhere. I also haven’t deadlifted for strength/weight in about a month. Hopefully one of the WODs this week will incorporate them, at least.

Strength:

  • Back Squat 1-1-1-1-1: 115(PR!)-115-115-115-115-120(f) I wish I had tried 120 earlier on. I psyched myself out about how difficult it was going to be, failed without hardly trying, and was gassed from the previous sets. Excited I hit 115 though, considering how hard I tried on 8/7 to get 115 and failed miserably, and how great the first rep of 115 felt.
  • Strict Press 5-5-5: 45-45-45. Just some simple volume with press work. I’ve really been trying to up my press movements lately. Every day I’ve been doing sets of pushups, as well as these crazy negatives, that I can’t even begin to explain.
  • Seated Calf Raise: 35lbs, 50 reps. I’m so scared of over-doing it again, but these felt pretty good.

I love purple and my pets are damaged goods.

Also, when I woke up this morning I noticed that Tyler had set up a pull-up bar in one of our doorways!! So excited about this! I jumped up on it this morning and did a strict pull-up UNASSISTED, with just the tiniest of frog-kicks at the top to get my chin over. That felt freaking awesome. Then I threw my laundry in the dryer, came out, and did three more! So great. I just tried a chin-up, and was able to do a rep perfectly strict. What?!?! Where is this back strength coming from all of a sudden!?

On a semi-related note, I weighed myself for the first time in about a month today, out of pure curiosity. I’m down 5.2lbs. My first gut reaction was the reaction that is so heavily ingrained in the female mind that it will be very difficult to ever overcome–“Hell yes!!!” But then I thought about it and that goes against everything that I’m trying to accomplish. I’m trying to gain muscle and get stronger (and in turn, bigger). I’m trying to put on weight, for the first time in my life. I’m going to assume that I’m just cutting fat faster than I’m able to build up muscle mass, because I’m a weeny. And I can assure you that I’m not actively trying to cut fat or lose weight. For example, last Thursday during my emotional meltdown, I ate a bowl of queso and corn chips for lunch, and then half a pint of goat milk ice cream for dinner. Between then and now I’ve had eggs and bacon (or sausage) for breakfast every single morning, a whole sweet potato with bacon grease and 40g of protein in almond milk after every work out, apples with (waaayyyy too much) almond butter for snacks, and some kind of meaty and/or goat-cheesy dinner every day. It’s pretty amazing that my weight is down, come to think of it. This also means that I’m roughly 10lbs away from being able to squat my body weight. Pretty amazing, looking at it that way. I think I’m going to stick to thinking that I’m losing fat faster than I’m gaining muscle, so I don’t bum myself out too much about it. On the one hand, weight loss is kind of cool, but on the other, it’s completely not what I’m working on at the moment. Weird, conflicting feelings!

The Worst Clusterf*ck (Tough Mudder) and 9/10 Strength at GMU

Sooooo Tough Mudder. Yeah, that didn’t happen. We, along with over 1000 others, sat in our cars for 4 and a half hours trying to get in the parking area. The backups extended throughout the entirety of Frederick, MD, and even affected I-270 before it turned into Rt 15N. The event was disorganized and the location was NOT able to accomodate the 20,000+ people who were trying to access the site by two different roads which bottlenecked into the parking area. The only people who ended up running it were those who had the first couple heat times, and people who parked 2+ miles away (even though Tough Mudder told everyone that we WOULD BE TOWED if we parked anywhere other than their lot…HA!) and ran to the Mudder. The course was apparently awful once the rain came, and even the most elite athletes couldn’t finish in under 4 hours because you physically could not run in the 4 inch thick sticky mud that covered the course. It’s a mud run, I get it, but notice run. If the mud is so thick you can’t run through it, that negates the whole idea. Anyway, this is all second-hand knowledge, because we never even made it in the parking lot. That was apparently a blessing, because after the rain, cars were stuck in what was essentially a mud bowl, with the only entrance and exit at the “lip” of the bowl, with parking down in the center and on the lip of the other side. Cars were sliding into each other, being left overnight, and being towed out for $100 by some of the locals. One of Tyler’s friend’s cars was hit by three other cars while they were trying to exit the lot. I’m glad we at least avoided that mess. We thought leaving DC at 10:30am would give us plenty of time to get to Frederick, MD and check in by our start time of 2:20pm. If only.

So, we left around 4pm, and decided we’d reconvene at 5am, meet at a local mall at 5:45am, and try to be one of the first heats on Sunday morning, parking a few miles away and walking there. Well, around midnight the mayor of Frederick pulled the plug on Tough Mudder, revoking their permit stating that the traffic, the venue, and the parking were all just too awful, and the event would have to be cancelled. We found this out at 3:30am, when both me and my teammate Gina couldn’t sleep. Epic bummer, but honestly, it would have been just as bad if not WORSE on Sunday, because everyone from Saturday would be trying to get there as early as possible. The worst part is that Tough Mudder is stating that they decided to cancel Sunday because of safety/damages from the weather, NOT because the mayor shut them down. A little sketchy, Tough Mudder, a little sketchy. They’re offering refunds or transfers, plus discounts to any 2012 or 2013 TM races for all. Tyler and I are going to transfer ours to Tri-State in NJ on Sunday, October 21st, and the rest of our team is probably going to do the one next April in Maryland, and depending on how much of a discount they are going to offer, we might join them on that one.

TL;DR– Tough Mudder fucked up, big time. Lots of people didn’t get to run it, including us, so we are going to transfer to the New Jersey run at the end of October. It kind of sucks, but this one is going to be awesome, and has monster trucks and rope climbs and lots of awesome obstacles that the Mid-Atlantic didn’t. And I’ll get to see my awesome cousins, hopefully see one of my best friends and fitness/crafts inspiration, Erin, and hopefully hopefully the caveman’s man himself will be able to do it with us!!!!!!!!!!

Anyway, enough of that. Today I had 45 minutes to workout at the gym on campus. Just enough time to kill my legs, abs, and butt.

Strength:

  • Backsquat 3-3-3-3-3: 105-105-105-105-105. Pretty freaking happy about that, since last time I only did one full set of three and failed on the final rep of the second set. I spent less time warming up to that weight this time, and I think that made a big difference. I think my progression went 45-65-85 and then into the 5 sets of 105. Then after that, I did 20 reps of just the 45lb bar. Felt the burn.
  • GHD Sit-Ups: 40-20-10. Thought I was going to puke when I finished, so I hauled ass to the bathroom and sat there sweating and almost barfing for about 5 minutes. It passed, thankfully, and I went on to class. Haha. Oops.

I also had pole dancing class tonight, and we danced more today than we have in months and focused less on tricks, so I really liked tonight actually. I talked to my teacher about feeling disheartened with it lately, and she really helped my brain and is going to work with helping me get back into it and nail some new moves.

I don’t have any pictures of anything interesting, so I apologize, but maybe tomorrow. Tomorrow’s WOD is a Hero WOD in honor of 9/11. Probably going to pass out. Squat cleans, pull-ups, and running. I’m lamenting the death of my legs already.

Wednesday 8/29 WOD at PCF and Strength at GMU

I have about an hour and a half between two classes on Mondays and Wednesdays, and the gym just happens to be nestled ever-so-perfectly near the two buildings that they are in. I can’t not go, when it’s just so close and convenient! Not to mention not having anything better to do yet. I jumped in there around 12:30pm to get a little mini-strength workout in, not pushing it too hard, knowing that I had Crossfit at 4:30pm today.

Strength at Gym:

  • Front Squats until almost failure: 45lbs x 20 reps. Could have probably done 10-15 more reps, but my legs are still sore from Monday’s squats!
  • 10 Toes-to-Bar: killing time while waiting for the GHD to open up.
  • 30 GHD Sit-Ups: Ouch. Abs still sore from Monday’s GHDs.
  • 4 Rounds of: 5 assisted pull-ups with 36lbs assistance, 5 assisted dips with 42lbs assistance. You stupid, the WOD later had strict pull-ups. Bad move.
  • 50 Weighted Standing Calf Raises: 65lbs. Ouch.
  • 55 Weighted Seated Calf Raises: 65lbs. Ouch.

So, as I said, I shouldn’t have done the pull-ups. That was stupid. It also wasn’t the smartest thing in the world for me to do the calf raises, because we had over-the-box jumps. But, much to my surprise, I actually felt extremely springy in my calves during the WOD, and really felt like they were launching me over the box more than I thought I’d be able to. I think the calf raises might be working!

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55(f on third rep)-50-50-50. My whole upper body is so toasted from the push-ups and rope climbs yesterday, there was no way I was getting 55 up the last three sets. I’m glad I backed down. It gave me some time to focus on my form and keeping my core tight, instead of gettheweightupnomatterwhatittakes. I might back down to 50 for all sets next week to work on that. I say that now, but we all know that’s probably not going to happen.

WOD for Time: 7:52

5 Rounds of:

  • 3 Strict Pullups: assisted with ~32lbs. There was less assistance than the ones I did at the gym earlier. Level II reps, Level I for assistance. So Level I.V. I did 5 in the first round, but quickly realized in the second that that wasn’t going to keep happening.
  • 7 Burpees: Level II reps. I actually like burpees.
  • 12 Over-the-Box Jumps: 16″. Level II height. These were actually pretty fun. I cleared the box every time, and was able to power through with no rest at all.

This workout was pretty awesome. I understand why I wasn’t able to completely preform to what I know I could have (ie. press at 55 across the board, more strict pull-ups or maybe a tad less assistance?) and I’m okay with how I did because of that. Understanding your own body and when/why it’s telling you certain things is an art, and I’m starting to get the hang of it, I think!

Pull-ups are pull-ups, burpees are burpees, and over-the-box jumps are where you jump clear over the box without landing on the top. I can’t be bothered to link to everything right now. Too. Tired. Don’t hate me! Also no pictures after yesterday’s post. Anything posted today would be sub-par!