Monday 4/14 WOD at PCF

Man. After a less than desirable last week, I’m finally back on a normal schedule for now. And as a consequence, I felt weak as all hell today. But I got in there! And that’s what matters.

Strength:

  • Back Squat 5-5-5-5 (with 75 seconds rest between sets): 105-105-105-105(-105 bonus set). I was doing 115 easy previously, but today 105 felt nearly impossible. I blame all the crap food I ate last week, and the allergy flare-up I had this weekend from an accidental gluten-bomb ugh.

WOD for Time: 8:07

4 Rounds of:

  • 6 Single-Arm Dumbbell Snatch: 35lbs, Level II. 
  • 12 Push Press: 55lbs, Level II-. 65lbs just wasn’t going to happen.
  • 18 Box Jumps: 20″, Rx.

I neeeed to start doing more weight with the DB snatches, especially when it’s lower reps like this. 35 is cake for me now, and it shows. My left arm has finally caught up and doesn’t fatigue as much as it did when I first started back up after my elbow injury, so I think 40lbs is in my future. The push presses were heavy as all hell. even at 55. I feel like for the first time in a while I got a serious shoulder workout. And the box jumps I did step up-jump down. My legs were smoked from the squats and the push presses, so I did that instead to be able to keep moving and not take any breaks during those reps. I liked this one though! A good overall burner.

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Monday 3/31 WOD at PCF

I need to remember my camera again!!! I was so good about it for a while and then I forgot once and it totally threw off my routine. I’m actually really exciting going into this week. While it was nice to stick to the schedule of doing the Open WOD every Friday, I’m looking forward to the freedom of doing Mon, Wed, & Thurs if I want, or even Friday added in too. One of my good friends just finished foundations at my box, so it’s really great to have a good friend there, even though I’ve been reaching out and making more friends there recently. Also, after the last two weeks of eating fairly crappy, I’m back on clean eating. While crappy for me is still better than most of the population, I still definitely could feel a difference.

Strength:

  • Back Squat 5-5-5-5: 115-115-115-115. Last week I said I was going to go up this week, but this week they specified that we were only to spend 90 seconds between each set. So with that, I decided to stick at 115, especially since I’m still SO SORE from 14.5 on Friday!

WOD for Time:

  • 20 Handstand Push-Ups: 3:56. Rx was 50, but there was just no way that was going to happen!
  • Rest as needed.
  • Row 2000m: 8:57.5, Rx. Surprisingly, this actually wasn’t that bad! And I hate rowing! I pushed pretty hard for the first 500m, focused on just maintaining about 2:17/500m for the center 1000m, and then really hauled ass on the last 500m. My right ankle was bothering me and cramping up really badly, but I pushed through it and just foam rolled a ton at the end.

Wednesday 3/26 WOD at PCF

Ugh. Caught a cold due to the crazy changes in weather. Still feeling kind of crappy, so I am going to keep this short and sweet.

Strength:

  • Back Squat 5-5-5-5: 115-115-115-115. Easy! I think the most I’ve ever done was 5-5-5 at 115, so this is a PR I guess? And they were surprisingly easy. Definitely going to go up to 125 next week. Especially since I have a cold and am generally feeling like crap today! Woopwoop!

WOD for Time: 8:36

5 Rounds of:

  • 6 1 Arm DB Snatch: 35lbs, Level II.
  • 5 Box Jumps: 24″, Level II.
  • 6 1 Arm DB Hang Squat Clean: 35lbs, Level II.

First time doing 24″ box jumps in a WOD, I think!! Holy crap, they were super high, but definitely do-able. I enjoyed this a lot! The hang squat cleans were so awkward, and I definitely struggled with the left arm. But overall, a pretty great workout.

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.

Friday 2/7 WOD at PCF

Squats!I was having a stressful day after dealing with nutso dogs at the dog park, so I was feeling a little anxious going into this today. But it ended up being great, and I’m in a much better mood now! The more I workout, the more I realize that there’s nothing a little bit of lifting can’t fix. But now I need to foam roll my calves and take a nice long epsom salt bath. Ahhh, the weekend. I’m going to do a free class with a couple friends tomorrow, and I’m really looking forward to it!!!!

Strength:

  • Back squat 15-15, sets must be completed in under 45 seconds: 85-85. A couple weeks ago I did these at 85, but it was a struggle just to finish them in a minute! This week, I finished them in 37 and 39 seconds. Next week I’m planning on adding 10lbs to these, because I definitely crushed them today. And video!

WOD for Time: 13:16

2 Rounds of:

  • 10 Assisted Ring Dips: Level I, Ugh. Ring dips are the worst.
  • 10 Clean and Jerks: 80lbs, Level II. Perfect weight. Super challenging, but still do-able. 
  • 100 Double-Unders: Rx. My forearms and calves were smoked from these!

Man, the 2 rounds definitely masked this one. I felt like this wouldn’t be too bad, but it was rough. My entire body is dead! I’m glad I did the weight I did, and that I chose to do the full amount of double-unders. Level II was 75 du’s, which really isn’t that much less than 100, so I decided to just kill the prescribed reps. Woo!

Friday 1/17 WOD at PCF

Classes start next week! Back to a regular, structured schedule! Partially excited, partially upset. I am reallllly going to try to get in there on Sunday, but I’m so bad at getting into the box on weekends. That needs to change!! Starting this week!

Strength:

  • Back squat 15-15 (Must complete sets in less than 1 Minute): 85-85. My back still felt tweaky from deadlifting 200lbs on Monday (gosh I just like saying that so much) so I didn’t want to go too much heavier. As it is, Erika wanted us to stick at about 50% of our 1RM, and this was still about 7ish pounds over that. But it felt really good! I’m so bad at muscle endurance, so this was a welcome challenge.

WOD for Time: 11:27

5 Rounds of:

  • 20 Double Unders: Level II.
  • 20 Sit-Ups: Rx.
  • 10 Front Rack Lunges: 45lbs, Level I-.
  • 5 Push-ups: Level I.

This was a crusher. I hate 5 round-ers, and lunges. I backed pretty light on the lunges, and I’m glad I did. I really need to work on them. I am so weak with them, and compared to my front and back squat numbers, I should be doing more than I’m able to. Need to work on this weakness, badly! Double-unders were cake, although I just didn’t have it in me to do the extra 10 for Rx every round. The sit-ups were fine, but taxing. Definitely feeling them now, which is weird, because I’m not usually bothered by them. Rx and Level II were 5 HSPUs and 3 HSPUs, respectively, and I tried to do the first one in the first round, and my shoulders just gave out. Very tired today. Oh well. Next time!

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!

Monday 1/6 WOD at PCF

Photo 1 (3)Oof! Really wanted to go to the morning class, but I just couldn’t get out of bed in time. Ended up hanging out with a friend for the afternoon and planning a trip to NYC for Wednesday. Back in my younger years I had my earlobes stretched to about an inch. Now, since I’m going to start interviewing for jobs since I’m graduating in May, I’m thinking it’s time to get them surgically repaired. I haven’t worn larger jewelry in them in yeaaaaaaars, so I figure now is as good a time as any! Also, in this picture, you can see my itty bitty baby traps (and power clean bruises from Friday)! I’m so excited! Plus my lobes. My body is in constant evolution, always will be, and I love that.

Strength:

  • Back Squat 1-1-1: 135-140-145. This is great. This is soooooooo great! I’ve been feeling “eh” about my squatting the last two weeks because I felt like I had lost a ton of strength through December. But I felt pretty good today, and decided to go for it. Last time we did the CrossFit Total I hit 155 as my 1RM back squat. I was worried that I wasn’t going to get up to that for my next 1RM, but now I’m pretty confident that I’ll be able to at least tie it! Woo! Need to get the heck out of my head when I squat and just DO IT. Shut up and SQUAT.

WOD for Time: 11:17

5 Rounds of:

  • 4 Power Snatches: 42lbs, Level I.
  • 6 Overhead Squats: 42lbs, Level I.
  • 8 GHDs: Injury Reserve, (Rx was 8 toes-to-bar) hands still healing from the tears on the toes-to-bars & pull-ups on Friday.
  • 10 Box Jumps: 20″, Rx.

Whew. I’m really trying to be smart after taking December off. I started with 55lbs (Level II) for the power snatches and OHSs, but after the first round, I dropped down. I didn’t want to have another meltdown, and my wrists were already killing me, so I dropped the weight. The snatches weren’t bad, but the OHSs were killer. I’m proud of myself for backing off though, which is awesome. I have been pushing myself a little too hard during the WODs, and it’s just a matter of time before I really screw myself over.

Monday 12/30 WOD at PCF

Holy majoly. The last month and a half really threw me for a loop. Finals, end of semester, holidays, oof. Zero time and/or motivation, and excessive traveling. Bad combination. I was really down on myself about it, until I went back last night and was talking to a friend about it and she said “look, in the long run, what is one missed month? You’re here now. That’s what matters.” And that’s true. It’s so easy to get down on yourself for missing workouts, when in reality, it doesn’t really matter too much as long as you get back on track. Last WOD of 2013!!

Strength:

  • Back Squat 1-1-1-1: 125-125-125-125(-125 Bonus). This is SO LIGHT for singles for me. But they felt heavy as hell, and it has been three weeks since I squatted. I needed to take it easy, and I’m glad I did because I am in a world of hurt today from it. Only up from here.

WOD for Weight: 55lbs x4

4 Rounds of:

  • 7 Power Cleans
  • 7 Front Squats
  • 7 Jerks
  • 7 Back Squats
  • 7 Back Rack Lunges

* This is a complex – do not put the bar down or rest on the ground during the round.
** Work up to the heaviest weight possible, rest as necessary between rounds.

I started at 55lbs, and wanted to do 55lbs x2, 65lbs x2. I felt like that was a realistic goal. Ha. On the last two rounds I was at failure on the lunges (got stuck in the bottom a few times but somehow made it out) and I had to drop the bar between the front squats and the jerks because my elbow was killing me. This was a pretty terrible workout. If it had been 5s or 3s, it would have been nothing. But 7 reps is a lot, and I have definitely lost a lot of muscle endurance over the last month. I really need to work on doing more high-reps of movements. Bahhh. Least favorite. I had a few girls there yelling at me through the last round, which really helped. I was actually ready to quit and take the DNF, but they got me through it. So great.

Monday 12/9 WOD at PCF

Man, the last couple of weeks really took everything out of me. I am feeling better now, physically and mentally. Finals started this week. I should be more concerned. I’ve just run out of care. I also just made GF rice krispie treats. Oops.

Strength:

  • Back Squat 3-3-3-3: 125(2, knew I wouldn’t hit the 3rd)-115-115-115-115. This was a “do what you should do, not what you think you should do” kind of day. But I felt good on the last two sets. Moving up from here.

WOD for Time: 10:28

5 Rounds of:

  • 6 Push Press: 65lbs, Level I. Holy shit this was heavy today.
  • 10 Burpees: Rx. Eh, too much back hyperextension on the ways down. Need to work on that.
  • 1 Rope Climb: 15′, Level II.

Mixed bag WOD. I don’t know the last time I did PPs. We’ve been doing a lot of jerks in WODs, so I figured this light weight would be easier. Ha. I also was lacking coordination with my rope climbs today, which sucked, because if you’ve read more than like 10 of my posts, most likely you’ve come across at least one “I EFFING LOVE ROPE CLIMBS” post. Out of practice.