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!!!!!!

Friday 3/7 OPEN WORKOUT 14.2 at PCF

Whoops, this ended up being a really wordy post! 14.2 announcement: lololololololololololololol. Dave Castro is such a troll. 14.2? More like 14.gof*ckyourself. Suchhhhh a bummer of a workout, for so many of us. They wanted to “break up the leaderboard” with this WOD, so they did this weird mashup of time cutoff & ascending reps (a bummer lovechild of 13.4 and 13.5) with a not-so-heavy OHS and chest-to-bar pull-ups. I wish it had been regular pull-ups for the first 2, 3 minute sets, and then climbed to C2B. Even though I did them in sets of 2s and a couple 1s, they just took forever. I’m really proud though, because I’ve definitely never consistently hit C2B pull-ups before so that’s a small win, I guess!! And on my 8th OHS (really my 9th, since I got a no-rep, ugh) my shoulder started rattling as I almost lost the weight backwards. I regained control, but man, that was a scary feeling. I am not trying to bring back DisloKatie with another dislocated joint!! I cleaned the barbell both rounds, and then hopped it over onto my back to pop it up into the top position. It took an extra couple of seconds, but the exertion it would have cost me snatching it to overhead just wasn’t worth it.

Anyway, after sleeping like complete crap last night and with my hands still being sore from Wedneday’s toes-to-bars, I set a goal to just make it though one round of 10 OHS and 10 C2B. I did that, and then got 4 more reps of OHS. Seems like nothing for 3 minutes of work, but man, I was going as fast as I possibly could. Pretty sure I don’t want to redo this one. I regret not trying 14.1 again, but I don’t think I’d make an improvement on this in the next couple days. Bummerpocalypse, CrossFit HQ.

Workout 14.2: an astounding 24 reps.

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 10 overhead squats
  • 10 chest-to-bar pull-ups

If you complete both rounds within 3 minutes, continue to:

From 3:00-6:00
2 rounds of:

  • 12 overhead squats
  • 12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

WOMEN – includes Masters Women up to 54 years old

  • 65-lb. overhead squats
  • Chest-to-bar pull-ups

Wednesday 3/5 WOD at PCF

Holy cow, I’m on the struggle bus right now. It seems like I need to type every word three times before I write it correctly. I am so burned out from this week!! After taking Sat-Mon, my body was hollering at me after yesterday’s workout. Today was definitely a “#justshowup day, after not sleeping super well and not getting enough in my belly throughout the day. I even failed my first rep of 65lb snatch. Haha. Definitely underestimated how smoked my shoulders were from yesterday’s handstand pushups!

Strength:

  • Snatch 2-2-2-2-2: 65-65-70(f on 2nd, but this is a PR I think)-65-65. I cannot get past my snatch wall. I really need to work on them so much more than I do.

WOD for Time: 8:14

5 Rounds of:

  • 10 Toes-to-Bar: Level II.
  • 7 Box Jumps: 20″, Level II.
  • 6 DB Snatch: 35lbs, Level II

I felt really good once this was finished! Much better than I thought I was going to feel, given the state of my body from yesterday. My butt is so sore from yesterday’s wallballs, so I was very happy to be able to avoid lunges and squats today! I’m thinking of going to drill snatches and some squats tomorrow morning before class as a little active rest day, but it really just depends on how well I sleep tonight. 14.2 announcement tomorrow night at 8PM EST!!!!!!!!!!

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.

Strength:

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.

 

Friday 2/28 OPEN WORKOUT 14.1 at PCF

I was SO EXCITED to see that the first workout of the 2014 Open was something that I could actually do as prescribed!! Last year, the day before the 2013 Open started, I broke and dislocated my elbow and needed to get staples in the back of my head after a freak accident injury. I was signed up for the Open, and was completely heartbroken when this happened. Ever since then, every single workout has been in anticipation of these next 5 weeks. I committed myself to getting back on my feet and working hard as hell in order to heal and rebuild myself after that. It’s been a long and bumpy road, but this year I AM ALL IN. I am stronger, faster, better now than I was before breaking my elbow last year. I’m taking back those lost weeks, and going balls out for this Open season. I’m so proud of where I am now, and I am so grateful to be part of such an enthusiastic, exciting, supportive box and community. My intentions are not to make it to Regionals, or even be in any percentage, place-wise. I just want to do every workout, give them my all, and push myself harder than I would on a regular WOD. And if I hit some new PRs along the way, then I’ll take those too!

Workout 14.1: 176

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 55-lb. power snatches, 15 reps

I got 3 rounds plus 41 reps. I was only 4 reps away from 4 total rounds! My goal going into this was just to get to 3 rounds, so I am proud that I got this far! My thumbs are KILLING me from hook-gripping the bar for 56 snatches. I went for chalk between rounds, and was having a rough double-under day. I think by taping my thumbs and not having a shitty double-under day I could easily make 4 rounds, and as of right now, I’m planning to redo this on Sunday to try to hit that. I’ll have to see how I’m feeling by then, because…56 snatches at 55lbs is a lot of volume at a weight that is still like…70% of my 1RM haha. Hopefully I’ll feel up to it! Now I at least want 180 so badly! Happy weekend, happy Hunger Ga–I mean CrossFit Open! May the WODs be ever in your favor!

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 2/24 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!!!!!!!

Strength:

  • 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!

Wednesday 2/19 WOD at PCF

Gah. Strained my right shoulder (rotator cuff possibly…didn’t mess with it enough to find out) during the warm-up. I find myself just going through the motions in the warm-ups when I’m sore or tired, and sometimes don’t put enough effort into activating the accessory muscles surrounding my joints. I’m guessing that’s what happened here. We were drilling for our snatches, and something just clicked wrong. I took it pretty easy for the rest of the workout, but at least I did it.

Strength:

  • Snatch 5-3-3-2-2-1-1: 35-55-55-65-55-55-55. I was really hoping to hit a PR today, but that just wasn’t going to happen with my shoulder. Backed off and just focused on punching through and droppin’ low at the top of the pull.

WOD for Time: 9:26

5 Rounds of:

  • 20 Double-Unders: Level II.
  • 3 Power Cleans: 65lbs, Level I.
  • 3 Hang Squat Cleans: 65lbs, Level I.
  • 15 Sit-Ups: Rx.
  • 1 15′ Rope Climb: Rx.

If it wasn’t for my shoulder I would have been able to do the Level II weight of 80lbs pretty easy I think, but I was just not feeling super confident about cycling that much weight with my shoulder. I cycled all 6 cleans in every round though, which was the deal I made with myself for being smart and doing lighter weight. The double-unders were cake, as were the sit-ups, and I’m loving rope climbs again. Yayayayay. It felt like I freaking flew through this with almost zero rest. My shoulder isn’t feeling bad now, so as of now I’m still planning on going tomorrow morning. I’m going to stretch a little more and see how it feels when I wake up, but here’s to hoping! Squats, push-press, ttb, and lunges. SO not in my wheelhouse, but looking forward to it because of that!