Tuesday 3/4 WOD at PCF

Rare Tuesday morning showing for me today. The snow foiled my Monday workout plans, as the only class they held was the 430pm class and the roads were a mess by then. I decided this week I’d hit Tues/Weds/Fri as my 3x. Today was a weird CrossFit day…one completely void of barbell usage (minus the warmup). I don’t really like those days. But it was nice to see some old familiar faces of the noon class, and to get a few “dude where have you been?! We miss you here!” I like the noon regulars. They’re a good group of people.


10 Rounds of:

  • 20 Seconds Handstand Push-Ups: 22 total, to 2 abmats.
  • 20 Seconds Alternating Pistols: 50 total, assisted.
  • 20 Seconds Rest

Brutal. Totally effing brutal. I am really really stoked with how I did on the HSPUs though. For rounds 1-4 I did 4 unbroken HSPUs to 2 abmats/round (one abmat HSPUs, I’m coming for you!!!), completely lost all coordination and strength for rounds 5-7 so I ended up doing 3 negatives/round for those rounds, and in 8-10 I got it back and managed 2 unbroken HSPUs/round. So that was 22 HSPUs to 2 abmats. I think that’s a PR? Either way, I don’t think I’ve ever strung together 4 unbroken, and especially not 4 rounds in a row. And 5 assisted pistols/round, and extremely uncoordinated. Today was an off day. But I’m very happy with my HSPUs!!!!!

WOD for Time: 8:57

3 Rounds of:

  • 30 Wallballs: 14lbs to 9ft, Level II-.
  • 10 Assisted Ring Dips: Level I, like a bawse. Godamn ring dips. You bastards.

Dude, 14lb wallballs are heavy. It’s been a long time since I did anything with the 14lb wallball (before my accident maybe? Over a year ago?) and man did it show. In the beginning I was thinking to myself “yeah, I’ll try to do the first 15 reps of each round to the 10ft target, and then I can drop down.” Lol or I could just not get the damn wallball up to that 10ft target no matter how hard I tried. My knees and hips felt really tight, and my shoulders were smoked from the HSPUs. It just wasn’t happening. I abandoned that 10ft target early on in the first round. It’s going to be a bitch when the inevitable 14lb wallballs come up in the Open programming. Speaking of, the Open really gives me something to look forward to every week!! I’m already dying for it to be Thursday for the 14.2 WOD announcement!!! I predict burpees and wallballs for this week. Also, ring dips are the worst.



Monday 2/24 WOD at PCF

The calm before..I didn’t have time to write about this yesterday! This week is quite hectic, so I feel like I’ve been stretched pretty thin. I had a great workout yesterday though! I was originally thinking about going into the school’s gym early again, but then I saw the WOD scheduled for the afternoon and knew that it would probably be too much. OH GOSH and the CrossFit Open starts this Thursday night!!! I need to write about that tomorrow or Thursday!!!!!!!


  • Front Squat 5-5-3-3-1-1: 75-75-95-100-110(PR!)-115(PR!!!). So the coach said we probably weren’t going to hit any PRs after doing the volume leading up to the single reps, but it’s been so long since I did front squat singles I knew that I would be able to best my previous 1RM, and I did, by 10lbs! Woopwoop! And that was even after a bunch of pretty heavy reps, so I’m sure I could front squat much more for a heavy single attempt. These felt so good! Form was a little sketchy, as can be seen in the video here. I shoot my butt up first and then compensate after rising out of the bottom. It’s gotten much better from how it used to be, but I still need to work on it, especially as I go heavier.

WOD for Time + Reps: 10:29 + 42 Burpees

5 Rounds of:

  • 7 Thrusters: 65lbs, Level II-.
  • 7 Pull-Ups: Level II.
  • 7 Burpees: Rx.

Rest 1 minute, then:

  • Max burpees in 3 minutes: 42, Rx.

Such a tough and weird WOD! I liked this kind of “buy-out” style, although a little more rest would have been nice! I recorded myself doing burpees for the first time ever, and I realized that my burpee technique is…special, at best. When I jump my feet up, I shoot my right leg out to the side so I land a little lower. I need to work on landing in more of a centered squat stance for sure. I’m not sure I’m willing to publicly shame myself with a video of my goofyass burpees yet. My pull-ups and thrusters were ON POINT (en pointe?) though. Woo!

Saturday 2/22 WOD at PCF

!!!! Right?!?!?! Saturday WOD?!!? What?! What is even going on!? Well, as I said, I tweaked my shoulder on Wednesday. I forced myself to take it easy on Thursday and Friday, because it was still a little sore on Friday morning. But I woke up this morning and felt great, so I decided to get into a rare Saturday WOD! They usually do extremely long “hero WODs” on Saturdays, but today was Fight Gone Bad, which I haven’t done in almost a year and a half!

WOD for Reps: 80-81-76 = 237.

“Fight Gone Bad”

3 Rounds of:

1 Minute 10ft Wallball: 8lbs, Level II.
1 Minute Sumo Deadlift High-Pull: 45lbs, Level II.
1 Minute Box Jump: 20″, Rx, which is also the men’s Rx height.
1 Minute Push-Press: 45lbs, Level II.
1 Minute Row for Calories: Rx.
1 Minute Rest

Rx for the barbell movements is 55lbs, and the wallballs are 14lbs to 10ft. Both of which I’m more than capable of, but I decided that in order to save my shoulder, in case it was still a little weird, I’d drop down a bit on both. Wallballs dropped off hard in the last round. So last time I did FGB, I did 14lbs wallballs to 8ft (which I think is easier than 8lbs to 10ft), 55lbs SDHP, 45lbs PP (was having rotator cuff issues then, too!), and only 12″ box jumps. I remember I was getting close to 35 box jumps a round, so that made my score insane. It was also 5 rounds, which makes me want to barf thinking about haha. All things considered, I’m really happy with how I did today. It felt great. I can’t wait to do this without worrying about my shoulder and Rx’ing it like I know I can!!! Time to enjoy the rest of this beautiful day!

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!


  • 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.

Monday 2/10 WOD at PCF

OHSToday ended up being so busy that I didn’t have time to eat before crossfit. It was..rough. But I not only got through it–I killllled it! Today was “1/2 Cindy,” with the full “Cindy” being a 20 minute AMRAP. I’ve only ever done both 1/2 and full Cindy way back when I was first starting, and I did the pull-ups with heavy assistance, and the push-ups on my knees. I crushed my previous scores today, and did it as prescribed!! So happy. I’m getting better about remembering to at least video my strength sets, but I need to start uploading the actual full videos, instead of taking clips from instagram haha. Baby steps! Also, the video cut off the lunges, which is probably for the best, because they were so ugly on each rep set!


  • 5 sets of 2x (1 Snatch + 2 Overhead Squats + 1 Back Rack Right Leg Lunge + 1 Back Rack Left Leg Lunge): 55-55-60-60-60. Omg. These were tough, but so awesome. I really like barbell complexes like this. I definitely limited myself a bit by starting at 55lbs. I’ll start heavier initially next time, because I think I could have done 2×60 and 3×65 if I had planned better. I’m getting more confident in the overhead position again, finally.

WOD for Rounds+Reps: 7+12, Rx.

“1/2 Cindy”

AMRAP for 10 Minutes of:

  • 5 Pull-Ups: Rx.
  • 10 Push-Ups: Rx.
  • 15 Air Squats: Rx.

Limiting factor was absolutely push-ups. I burned out on them very quickly, and the last half were kind of wormy at times. But once I fatigued, I broke them into 5+3+2, and that helped a lot. But the pull-ups!!! The pull-ups!!!!!!!! I did so many sets of 5 unbroken!!!!!!! This is such a big deal. I think I only broke up 3 out of the 8 sets I did. I had so much trouble driving my car after this haha. So dead already.

Wednesday 2/5 WOD at PCF

I’m still fighting my cold but I reeeeeeally wanted to do today’s strength set, so I decided to go and just go “easy” on the WOD. Haha, that clearly didn’t happen, but I feel so much better after sweating it out for an hour, and I feel like I’ll be able to get some solid sleep tonight from it. I’m really enjoying the programming leading up to the Open this year, and the emphasis on box jumps, toes-to-bar, and burpees. I swear though, if Karen pops up in any form again this year (150 wallballs….) I might just cry. Least favorite.


  • Clean and jerk 5-5-3-3-1-1: 75-85-90-90-95-95. This was great! I barely had enough time to finish, so my last two singles were a little rushed, but I still hit them. I had no misses! I’m proud of that. My previous 1RM is 105, and the 95s today felt pretty easy, all things considered (so..much…volume…). My cleans have finally caught up with my jerks, technique-wise, and I’m much more confident in them. Now I just need to get my jerks to start getting better again! I can’t wait to go for a new 1RM c&j.

WOD for Time: 14:15

10-9-8-7-6-5-4-3-2-1 of:

  • Toes to Bar: Rx.
  • Box Jump x2: 20″, Rx.
  • Assisted Pistols: Level II.

Although this looks completely terrible, it was surprisingly fun. Rounds 10-6 were pretty easy, but 5-1 felt like hell, even though overall they barely accounted for any of the reps. I really wanted to do my pistols unassisted, but my legs were already so shaky from the c&js that after the box jumps I knew I was in trouble, and that definitely wasn’t going to happen. I PR’d my TTB in the first round though! I successfully kipped/strung together 6! Which is crazy! Most of the time my feet slammed into the bar, but there were definitely a few misses. I was really focusing on the kip instead of the contact, which maybe wasn’t the best idea. Whatev. Doing 2x the box jumps was cruel. I liked this one. Felt good.

Monday 1/13 CFT at PCF

cftotalAhhhhhhh. My love/hate relationship with the CrossFit Total. Up until now, I’ve had constant progress. I’m starting to plateau a little, especially since I haven’t been super consistent over the winter. Time to step it up. I want to build back up to 4x a week, plus supplementary stuff at a non-box, but my body has been having a hard time with recovery, so I really need to build up slowly. Ugh CFT. So nervous going into this. Remember: you took December lightly. Remember: you are still healing your ears. Remember: you are not defined by PRs, only how much work you put in. UGH. Bad mental state to go into this!!!

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. Lifts must be done in that order. Once you warm up, you will have only three attempts to set a 1RM in each lift.

Strategy on the CFT from Mark Rippetoe (inventor of the CFT): The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

Read more about the CFT here.

CrossFit Total (previous on 7/22/13: 400 lbs): 415lbs.

  • Squat (155 lbs): (135 safety warm-up)-140-155-160 fail: 155lbs, tie with previous.
  • Press (60 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs, tie with previous.
  • Deadlift (185 lbs): (175 safety warm-up)-185-195-200: 200lbs (!!!!!!!!!!!!), 15lb PR on previous.

I have the most mixed feelings on this! But I’m mostly happy, I think. I pulled 200-freaking-pounds for my deadlift, which was one of my specific CrossFit goals for this year!!!!! I can’t believe it!!!! It also felt really good, and like I probably could have gone heavier, but I had maxed out my 3 attempts, and I was starting to round in my back so I didn’t want to push it too much harder. For the back squat, the 160 fail was soooo close. It didn’t honestly feel that heavy, and I was in a good angry brain state to push it, but my torso tipped forward just slightly right as I was exploding out of the bottom and it completely threw me off and I had to ditch the weight. New goals!!! 175 next CFT! And as usual, strict press was the worrrrst and makes me feel like a complete weenie. The rep at 60 felt great and I was sure that I’d be able to put on two more measley pounds, but nope. Pretty wild, since I feel like my shoulders, out of everything, have gotten so much stronger. Meh. It is what it is! That puts me smack between intermediate and advanced on the chart that’s up there. Woop! Hoping to break into advanced next CFT!

Wednesday 10/2 WOD at PCF


  • Clean and Jerk 1-1-1-1: 95-95-100-105(PR!!!!)-105(f on jerk)-105(f-on jerk). SO HAPPY! I can’t believe I hit 105! That’s so great!!! Especially since I’ve only ever hit 100 once before!!!

WOD for Time: 10:37? I think?

30-20-10 of:

  • KB Swings: 35lbs.
  • Ring Dips: assisted.
  • Pistols: assisted.

Wompwomp. Ultimate scaling WOD. I did all Level I weight/assistance, but with Rx reps. Level II and Level I both called for 25-15-5, but since I knew I was going to be doing lower weight and more assistance, I just went for Rx reps.

Wednesday 9/18 WOD at PCF


  • Clean and Jerk 3-3-3-3: 85-85-85-85. I felt really weak on the first two sets. Erika had watched the first two reps of the second set, and pointed out that when I was power cleaning, I didn’t move my feet at all, which caused me to jump backwards a little because of instability. She had me drill shooting my feet outwards as I whipped my elbows around, to give me a more firm base, and then I did the third rep of that set. Holy CRAP. WHAT A DIFFERENCE! I can’t even begin to explain how invaluable of a coach Erika is for me. Last time, she pointed out that I spent so long setting up the first rep in sets of 3, and then rushed through the last two reps, causing sloppy form and bad/missed reps. She encouraged me to take my time with the setup of each rep, and it made a huge difference. Today, she corrected my form from “starting in my starting position and finishing in my start position” to “starting in my starting position and ending in an end position.” And the last two sets of 3 after that were complete CAKE. I felt like I was doing almost no weight. It was insane. I am still blown away by it!

WOD for Time: 13:08 Rx!


3 Rounds of:

  • Run 400m: Rx.
  • 21 Kettlebell Swings: 35lbs, American swing, Rx.
  • 12 Pull-Ups: Rx.

First Helen, and I did it Rx’d! I’m so stoked. It took me a while because I felt semi-sick going into the workout today, but I’m so proud of myself for doing this as prescribed. Especially since it’s only been a little more than 6 months since I broke and dislocated my elbow doing pull-ups. Holy cow. That’s wild. So proud of myself.

Wednesday 8/28 WOD at PCF

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!