Monday 8/5 WOD at PCF

Our internet has been out for over a week, so I haven’t been able to update. I just posted the two I missed, and here is today’s! We went climbing for a few hours yesterday with some friends, so my forearms and legs are still feeling that a little.

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  • Front Squat 3-3-3-3: 100-100-100-100. This was the perfect weight this week. On the last two sets I really had to fight for the last rep. I was tempted to try 105, but I was already struggling so hard I figured I’d probably fail. Also, since last week was the first time ever doing a set of 3 at 100, I wanted to get 4 strong sets in before going heavier.

WOD for Time: 11:11 total (Annie: 7:30)

“Annie +”

50-40-30-20-10 of:

  • Double Unders: Rx, ALL UNBROKEN!!!!
  • Sit ups: Rx. 50&40 rounds were slow, but all were also unbroken.

Then right into:

  • 50 Wallballs: 14lbs to 9ft, Rx-. Rx was to 10ft, but there was no way that was happening for all 50. I split these into 20-15-10-5, which was better than my original plan to go 15-15-10-5-5. They felt steady and consistent.

Last time we did Annie, I did it in 8:30. Today, I beat that by an entire MINUTE. As I said, all of my double unders were unbroken, which is really freaking awesome, and the wallballs actually weren’t too horrible. I no-rep’d myself on three, because they didn’t quite make the 9ft mark. I liked this. Annie is a good benchmark WOD, but I’m glad we had the extra wallballs at the end. I’m so bad at them/hate them dearly, so it’s good to be able to work on a weakness a little. I’m also proud of myself for sticking it out with the 14lb ball.

Tuesday 9/25 WOD at PCF

Today was great, but I’m exhausted. Hopefully I’ll get a good night of sleep tonight and not die during tomorrow’s WOD!


EMOTM for 10 Minutes

  • 2 Squat Snatch45lbs. Really worked on the shrug at the top of the pull, and speed getting under the bar. I tweaked my elbow weirdly at the 5th round, so that impacted me a bit, but overall they felt pretty good.
  • 2 Handstand Negatives: to 2 ABMATs. I’ve been working on these for my press, and they felt pretty good today. At round 5 when I tweaked my elbow I dropped down to 1 per round.

WOD for Time: 8:30 Rx



  • Double-unders
  • Sit-ups

This was awesome. The last time I did “Annie” was on June 21st, and when I had just gotten the hang of double-unders. My last time was 12:09. I bested that by over 3 and a half minutes today!!! So great. My double-unders were on point, and my sit-ups went as fast as I possibly could. I know I slowed down in the 40 and 30 rounds, but then picked up speed again in the 20 and 10. I’d like to get this down to 7 minutes.

Nothing else very exciting to share today! Lamesauce!