Friday 6/21 WOD at PCF

Ugh. This whole day was a giant big set-up for Katie-failure. It took a lot of mental strength to get in there today, and I’m glad I did, but ugh. Today sucked. But I did go to hot yoga yesterday, and had an amazing practice and came out feeling thoroughly rung-out and flexible and wonderful and am going to try to go once a week again. But my quads and butt were completely toasted from it! They are very sore today, which is great because it takes a lot to make them sore, but not so great for the strength portion of the workout today!


Every 2 Minutes on the 2 Minutes of:

  • 2 Back Squats: 95lbs. Like I said, very sore quads and butt. I wanted to do 105, but…that just wouldn’t have worked today.
  • 12 Toes-to-Bar. I think 2/5 rounds I only did 10. I was trying so hard to focus on the movement that counting just wasn’t working too well. First time doing these since the injury, and I’m getting better at cycling them. Need to be more confident with a big swing through at the bottom, and stop looking at the bar!

WOD for Time: 6:47

12-9-6 of:

  • Pull-ups: unassisted, Level I. (Rx/LII were muscle ups. Ha!)  My hand tore in the first round. Then tore again on the round of 9. Big ones. Ow. I forgot how much that sucked. But today was my first time stringing pull-ups together again, and although they were only sets of 3 and 2, it still felt good…minus the tears, which felt freaking awful.
  • Clean and Jerk: 55lbs. Ugh. Level I was 65, but I just can’t do that kind of volume at any substantial weight for jerks with my stupid elbow yet. Ugh ugh ugh. I wanted to do 65 so badly, but it just didn’t feel right.

Sooo today was crappy. I am glad I went, being fully aware of how not-great it was going to be, because that was a big step instead of just cherry-picking the WOD and deciding to go on Sunday instead (which I wouldn’t have done). I am remembering back to what Erika told me once, when I had a really off-day, physically and mentally: “1 out of 3 workouts is going to suck.” I dug back in my archives and found that post, and this was something that resonated with me tonight: “Life happens, and sometimes you just can’t get out of your head enough, and you’re going to fail at things that you know with all of your heart that you can do. And you know what? That’s okay, and better than that, it’s normal.” Well, life happened to me in the form of my injury, and I’m still dealing with it. So maybe 1 out of every 2 workouts is going to suck for a little while, but hey, it’s going to get better. I’m going to get back to my normal capabilities, and this will have been just a small speed bump in my road. Hm. I feel better about today after writing this. That’s really nice.

Wednesday 6/19 WOD at PCF

Gahhhh today. Today today today. Lots of weaknesses exposed today.


  • Clean and Jerk 2-2-2-2: 75-75-75-75(-75 Bonus set). All were squat clean/split jerk. I’m having a really hard time with bar placement in my left hand for the jerk. Cleans are fine and easy and feel great, even the front rack position feels good. But adjusting the bar into the meaty part of my palm with it still resting on my shoulder rack is pretty much impossible right now. It’s getting closer (I think? Maybe? Wishful thinking?) but most of the time it ends up hovering, and then I have zero propulsion from the dip/drive on that side and end up having to press out at the top. I haven’t ever squat cleaned that much though, so that’s pretty rad.

WOD for Time: 12:11

5 Rounds of:

  • 1 Squat Clean: 75lbs.
  • 2 Front Squats: 75lbs.
  • 3 Deadlifts: 75lbs.
  • 4 Bastards: Rx.
  • 200m Run: Rx.
  • 1 Minute Rest

Weakness exposed. I am scared of squat cleans. I don’t know why, but man, I would rather do power cleans all damn day than do 2 squat cleans, and I’m not sure why. But today I forced myself to do them in the strength portion, and then did them in the metcon. I feel like I definitely could have done more weight, but I freaked myself out over the SCs so I just stuck at 75. Eh. Now I have something to work on, I guess. They did feel good though, and I feel like I’m slowly building my confidence in them. The deadlifts and bastards were easy, and I was hauling ass on the runs. Some people posted up sub-10 minutes, and I just have no idea how that’s even possible. I felt like I was flying through this, and still ended up with 12 minutes! I guess my first two runs were a little too leisurely. The last three I realized how good I still felt, and sprinted them. Still though, that’s just insanely fast.

I’m going to try to hit up a hot yoga class tomorrow morning. It all depends on how I sleep tonight, but hopefully it’ll be soundly and wonderfully, and yoga will be super great. Fingers crossed! Need more mobility!

Friday 6/14 WOD at PCF

It’s the weekend! Yeah! Did homework all morning, literally, from the moment I woke up until about 3pm, and then headed to crossfit. Was feeling smug, thinking this workout wasn’t going to be bad, and that 15lb dumbbells would be too light. Ha! Negative.


Every 2 Minutes on the 2 Minutes for 10 Minutes of:

  • 2 Front Squat: 70lbs.
  • 5 Strict Pull ups: assisted, averaged 4 strict & 1 kipping per round. Haven’t done these in a while.

I maybe should have gone for 75 or 80 on the squats. I power cleaned the first of each round, and did two consecutive front squats, and I wasn’t really having too difficult of a time, even in the last round. But it felt nice to do real front squats again, instead of the cross-armed ones I was doing a week or so ago! I was definitely getting gassed from the pull-ups more. They were putting a weird strain on my elbow, and just didn’t feel super great.

WOD for Time: 10:47(?)

5 Rounds of:

  • 5 Renegade Row Man-Makers: 15lbs, Level II.
  • 10 Box Jumps: 20″, Level II.
  • RRMM starts standing with DBs at sides. Go down to a plank, row right, push-up, row left, bring your feet up to your hands, squat clean thruster. Have fun!

That “Have fun!” is directly from the post online. Very funny. My brain could NOT wrap around the RRMM in the first couple reps of the first two rounds. I was doing push-up, row, row; row, row, push-up; push-up, row, push-up, row; it was just a complete mess. I’m also 99.999% sure I did 6 of them on rounds 3 and 4. My brain was just not there today. For rounds 3-5 I had to do the push-ups from my knees, because of pressure in my elbow. Irritating, but eh. Did a lotttt of mobility today when I got home. Everything has tightened up over the last week, and I really need to spend more time making sure I keep that from happening! Maybe it’s time to buy “Becoming a Supple Leopard.” Oh, and I really love these socks. Have a great weekend, y’all!


Wednesday 6/12 WOD at PCF

All of a sudden I have allergies this year for the first time ever, assumedly because it’s the worst allergy season since 1949 or something ridiculous. I haven’t been sleeping through the night because of this, and it sucks. I feel very sluggish and man is it hard to get out of bed. Today’s metcon felt like it lasted an hour. As I was going through the first 25 burpees I could not see an end in sight, and it felt like I was doing 5reps for every 1. But I stuck with heavier weight for my injured arm, so at least I got through the whole WOD without having to drop the weight down!


  • Clean and Jerk 3-3-3-3: 65-65-65-65-70(Bonus!)-65(Bonus #2, Squat C&J). First time clean and jerking any kind of weight since the injury! It has actually forced me to get really comfortable with catching the bar across my shoulders instead of catching it low and muscling it up into the right spot. The movements just feel a lot better. I still suck at the squat cleans, but I’m getting better. Surprisingly, 70lbs felt pretty good on my arm. I figured since I can do handstands again, I can push the overhead stuff a little more now. Considering the last time I did C&Js I was hitting two reps at 85 for my max (granted, this was a while ago), I’m feeling pretty good about coming off of an injury straight into 70lbs. Baby steps!

WOD for Time: 10:47

25-20-15 of:

  • Burpees: Rx.
  • Single Arm DB Power Clean and Jerk: 25lbs, Level II.

As I said earlier, the burpees felt like they went on forever. I hope this allergy medicine and nasal spray will allow me to get proper rest again finally. For the DB C&Js, I alternated sets of 5 per arm every round, until the last where I did 1 set of 10 on my right arm, and the last 5 on my janky arm. I was pleasantly surprised that I was able to get through this sticking at 25lbs. I had a 20lb on standby in case my elbow went to shit, but it held up and as I got more tired I would just drop a little lower under the DB on the jerk. Feels good to start having my shit back together. Once these meds kick in I’m hoping I’ll feel more improvement from the changes I’ve made in my eating habits/foods over the past couple weeks. I’ve really been putting in the effort but not feeling any results because I constantly feel like crap from not sleeping. Oh well, at least my torso and thighs have leaned out a little, so I can tell it’s doing something!!

Monday 6/10 WOD at PCF

Fair warning: I’m feeling chatty today, so this post is pretty wordy. I also had stronger coffee than normal this morning, so that could be partially to blame.

That being said, I’m also completely exhausted today. For some reason, being at Regionals completely took everything out of me. I don’t know if it was the humidity, or standing up for a lot of the day, or being so focused on what was going on for so long, but both Saturday and Sunday I got home and immediately passed out for a few hours, before eating and then going to sleep fairly early. I woke up this morning and felt weak and stiff, and the metcon for today looked awful, but I got in there.

Stronger than yesterday!

Ugh, the quality on this is awful!


  • Back Squat 3-3-3-3: 125-130(PR!)-125-125(f on 3rd rep). I didn’t quite break parallel on the last rep at 130, but I got down in the first two. Even getting two solid reps at 130 is a pretty big PR for me, so I’m not too upset. Today I was bending all over the place though. I couldn’t get my midline stabilization locked in, so I was bending forward a pretty decent amount on the last two sets, which eventually caused me to fail on the last rep of the fourth set. Next week I’m going to stick at 125 (assuming we’re still doing sets of 3) and get four solid sets in again and then move up from there. Probably a little too ambitious for a day where I already felt weak and wobbly.

WOD for Time: 16:55

3 Rounds of:

  • Run 600m: Rx.
  • 20 Push-Ups: Knees, Level II. Elbow felt weak today, along with everything else.
  • 20 KB Swings: 35lbs, Level I+, somewhere between Russian and American.

On the KB swings, I decided to just go as high as I could without getting the full extension of my arms and shoulders. I was swinging it above my head every time, but not all the way. It was the first time attempting full-ish swings since, mmm, February? Before my elbow incident. Part of me is irritated I didn’t just go for full push-ups and KB swings, but I also know that I probably would have pushed too hard. Ugh, being almost healed from an injury and having to limit yourself is almost as bad as being fully injured! I am extremely proud of myself for the runs though. I wasn’t moving as fast as I do on the 400ms, but I also didn’t stop to walk once. I remember when not walking during 400m runs was an accomplishment. It’s so mental for me, and today could have been because I was so focused on not slipping and falling on the wet pavement that I didn’t even have time to think about how much running sucks. Whatever the reason, I’m damn proud of myself for not stopping.

Okay, now I have a bunch to say about how inspiring Regionals was, and how much I love Patriot. Putting it behind a cut, because it’s pretty boring.

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Monday 6/3 WOD at PCF

Today was so great. SO GREAT. I woke up early and had a huge great breakfast of eggs and spinach and mushrooms, had time to take care of a bunch of stuff, and then went to the noon class. It was small, which was perfect, because today I decided I was going to do unassisted pull-ups. AND I DID. AND THEY FELT GREAT. And Erika, the trainer, told me that I looked really great throughout them, and that I didn’t seem to have any weird imbalances or anything. I DID PULL-UPS AGAIN. Ahhh. SO damn happy. Not only that, but I PR’d my 3RM back squat, and then did it 3 more times.


  • Back Squat 3-3-3-3: 125(PR!)-125-125-125. This is SO amazing. The last time we did Crossfit Total, THIS was my 1RM, and it was barely to full depth, if at all. And I did four full sets of 3 at it today!!! And then early on this year, we did a full cycle of squatting, and I hit a new 1RM of 135, which is INSANE, because that is only 10lbs over this. I am amazed. SO happy. Multiple reps at bodyweight. Hot damn. YES.

WOD for Time: 16:27

4 Rounds of:

  • 10 Burpee Pull-Ups: Rx movement, Level II reps.
  • 200m Farmers’ Carry: 25lb dumbbells, Level I.

A few weeks ago we did a farmers’ carry WOD, and the Level I was with 20s. I did that weight, and almost thought I was going to have to drop down to 15s because my elbow felt weak. I figured out a better way to carry them, and finished out the workout with the 20s. Today, I put 20s on standby, because I was worried that it would fatigue my grip and mess me up on the pull-ups. I did the WHOLE WOD with 25s, AND could still do the burpee pull-ups. I just couldn’t be happier about my performance today. I ran with the dumbbells every round, and only stopped once halfway when I had to. Man, I am just stoked. I’ve come so far and made such great progress, especially over the last three weeks. I just feel so good.

Today is the first day of my summer semester, so I’m starting to settle into a new routine, and I think it’s going to be 8 weeks of greatness. I feel good about this summer. I feel like I’m going to make some serious gains. I’m so excited. Pretty soon I’m going to have to stop tagging my posts with “Injury”!!!

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.



  • 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!



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!


  • 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!


  • 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


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!