Friday 11/15 WOD at PCF

Whoops, forgot to post this Friday! I’ve been swamped with work this week, and woke up sick as a dog on Tuesday morning, so I didn’t end up going to crossfit on Wednesday. But holy hell, did today ever make up for that. I’m going to be feeling this all weekend.

Strength:

EMOTM for 10 Minutes of:

  • 1 Power Clean/1 Hang Squat Clean/1 Front Squat: 75lbs. Man, this felt super heavy today.
  • 2 Handstand Push-ups: to 2 abmats. 2 for the first 6 rounds, 1 for rounds 7-10.

WOD for Time: 13:23. DFL.

5 Rounds of:

  • 7 Shoulder-to-Overhead: 65, Level II-. Started at 75 which was Level II, and I had to pull off the 5s from each side after the first two rounds. My shoulders were smoked.
  • 7 Bastards: Rx. Aka lateral over-the-bar burpees. These were the easiest part.
  • 7 Dumbbell Hang Squat Cleans: 25lbs, Level II. I’m so proud of myself for sticking it out with these. They were AWFUL.

This was soul crushing. I underestimated how dead my shoulders would be after the HSPUs, and definitely went too heavy on the s2o. There weren’t any 20lb dumbbells to grab so I went for 25, and honestly, I thought my legs and wrists were going to fall off. It was the worst. I finished last in the class for the FIRST TIME EVER and was in tears when I collapsed to the ground at the end.

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Monday 9/30 WOD at PCF

Holy crap, last day of September. Finally! It’s finally October! I love fall!

Strength:

  • Back Squats 10-10-10: 95-100-100. Stoked on this. Ran out of time AGAIN, but felt really good about them. Very strong all the way through, but that last set, whew. Perfect weight for today, but wish I would have had time to do one more set at 100.

WOD for Time: 14:07

21-15-9 of:

  • Hang Power Snatch: Level 11, 55lbs.
  • Bastards: Rx. Aka lateral over-the-bar burpees.
  • Pull-ups: Level II, unassisted with 15-12-9 reps.

This was awful! But so great! I really really felt like I got a solid workout today. I actually really like snatching, and this felt really good. It worked my forearms and legs and trunk and everything just feels great. Solid Level II. Slow, but solid.

Wednesday 6/19 WOD at PCF

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

Strength:

  • 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 11/9 and Monday 11/12 WODs at PCF, Plus Dance Today!

I am officially the worst. I have become so lazy with posting, because life has gotten in the way. But I’m still keeping up going to Crossfit, I just have a hard time motivating myself to write about it. That’s better than the other way around, I guess!

This was early Friday morning, last week. I was exhausted, and hadn’t slept well the previous couple nights. It was just..excruciating. But we do rope climbs in the warmups on Fridays, so that’s always a day brightener.

Strength:

EMOTM for 10 Minutes of:

  • 1 Snatch Balance: 45lbs. I thought there were 2 per round, so I started at 55 but that was too much on my wrists, doing two reps. I realized it only called for 1 rep after I had already switched everything out and couldn’t be bothered to change them back. Easily could have done 55lbs at 1/round.
  • 2 Strict Pull-ups: thin band, ~20lbs assistance. Switched to one assisted strict and one unassisted kipping on round 6. Bah. So tired.

WOD for Time: 12:32

3 Rounds of:

  • 10 Clean and Jerk: 55lbs. Wish I had been able to do this at 4:30pm. I easily would have been able to go at least 10lbs heavier, but not early in the morning.
  • 15 Bastards: Rx. Bastards and burpees are usually one of my favorite parts of WODs with them. I can fly through them fairly unscathed, but not that day. I was slow and angry and tired and just..not feeling them. Definitely killed my time.
  • Run 200m: Rx. Felt good. Still can’t believe I don’t hate running anymore.
  • Rest 1 Minute: Rx

Yesterday was muccchhh better. I felt invigorated, was in a huge class (which I usually hate, but found it enjoyable actually), performed well, kept a good pace, and all-around killed it.

Strength:

  • Squat 5-5-5-5: 95-95-95-100. Damnit, should have gone for 100 in at least one more set, but we also ran out of time. This was awesome though, and I didn’t feel nearly as beat down as I did by them last week. Progress! And new 5-rep max PR!

WOD for Time: 8:24

  • 50 10ft Wallballs: 8lbs, Level II. Only two breaks! All hit 10ft mark! So proud! More progress!
  • Run 800m: Rx. Run felt great, minus the first few steps where my legs were jello from the wallballs. I got confused as to how many laps I’d done, so I figured it would be better to potentially do an extra one than short myself. Turns out I did the right amount, thankfully!
  • 30 Games’ Standard Box Jumps: 16″, Level II. First time cycling box jumps, thanks to the linked video!!! They were so fast!!! So proud of this! I can’t believe how much they speeded up my time, and how much LESS energy they took versus pausing at the bottom to reset and jump up.

Annnnd today was dance class! I was about five minutes late because it was raining and everyone in NOVA forgets how to drive as soon as there is weather, but it was a damn good class. I nailed two really difficult moves, worked on a few spinning dismounts, learned a new fancy climb, and I have alll the bruises to show for it. We worked on spinning pole for a while, and I surprised myself with a few moves that I didn’t think I was strong enough to do! Then I went home, busted out a few moves on my own pole, and took a few videos. So happy! Here’s a quick tiny .gif of Jasmine to Superman! Ugly, but still so excited. Can’t wait for Crossfit tomorrow morning!

Wednesday 10/3 WOD at PCF

Whoops! Yesterday got away from me. Like I said previously, this week has been absolutely the most stressful, and on top of that I haven’t been sleeping well. By the time 4pm rolled around, I felt pretty good, and hefted my butt to Crossfit. Also, I finallygot back on PCF’s membership with a 3x a week, 3 month commitment, so that’s pretty exciting. Now I can’t slack, or else I’ll be losing money! Eff that! It looks like we’re starting a new strength cycle at PCF, so when they explain what this cycle is all about, I’ll fill y’all in.

Strength:

  • Push Press 3-3-3-3-3: 65-65-65-65-65. I haven’t done push presses in what feels like months! This was a good starting point though, because it was super tough, but towards the end when I got my form more on point, I probably could have gone up a little.

WOD for Time: 7:39

5 Rounds of:

  • 5 Front Squats65lbs, Level 1 weight, Rx reps. Hey, click that link! That’s a video from my box, with one of our trainers, Liz!!
  • 10 Bastards: Rx.

Have I mentioned how much I HAAAAAAATE front squats? I always end up booty-up and not lifting with my elbows enough. For the same reason, I hate thrusters. Bah. I’m working on them, but they’re rough. But! To set up, I put a 10lb plate and a 5lb plate on each end of the 35lb bar, so that when it got too heavy, I’d easily be able to pull off the 5lbs from each end and keep going at 55lbs without a lot of lost time. Well, I pushed through the whole five rounds using 65lbs!! So proud of that! It was really tough, and my butt and thighs are feeeeling it today, but I’m so proud of myself for finishing at that weight. I honestly did not think I’d be able to. The bastards were the easiest part, and I pounded through them very quickly. I also did all of the front squats unbroken, but I’d have to pause at the top to breathe and rest between almost every rep in the last two rounds. So rough!

Today is a full day of classes, and a much needed rest day for my traps, shoulders, quads, and butt. No Crossfit today, but I’ll definitely be hitting my foam roller and lacrosse balls later today. I’m feeling Tuesday and Wednesday’s workouts!

Thursday 8/23 WOD at PCF

I felt very sluggish at Crossfit yesterday. It was as if I could feel every movement lowering my energy level by a little bar, like in a video game or something. In all honesty, I probably should have recognized that it needed to be a rest day. Once I felt that in the middle of my clean and jerks, I decided to go easy on the WOD and still give it my all, but at lower weights than I know I am capable of. Tyler and I spent all morning running (walking, if we’re going to be technical) errands around town, and then cleaned out and reorganized our camping/climbing/tools/stuff closet, which is almost big enough to rent out as a living space. Seriously, those two combined were their own workout.

Strength:

  • Clean and Jerk 2-2-1-1-1-1: 85-85-90-90-95(f on jerk)-90-90. Was able to do my whole working set of singles at 90lbs! And both sets of 2 at 85lbs! That’s a huge improvement from the single and only 90lbs and singles at 85lbs I was able to accomplish a couple weeks ago. They were a little wonky at times when I didn’t drop down low enough under the clean or the jerk, but overall, technique improvement on catching the bar higher on my shoulders for the clean, and dropping lower into my split jerk.

WOD for Time: 8:31

3 Rounds of:

  • 10 Deadlifts115lbs. Level I-, desperately needed to stretch out my hammies more before this.
  • 10 Shoulder to Overhead25lbs. Level I, most were split jerked, like in the link. Felt so heavy.
  • 10 BastardsRx

After the C&Js and all of the running from Wednesday, my legs just didn’t have it in them to do 30 deadlifts at 125, which was the Level I weight. On the shoulder to overhead, I briefly considered going with the Level II weight of 30lbs, but when I picked up the 25s they felt like cinderblocks, so I decided to keep it relatively light. So glad I did. They were death. The bastards were bastards, probably the easiest part of the WOD, and I powered through them like any other WOD with burpee-variations. Skinned the hell out of my right knee in the last round, busting my ass trying to make sure I made a sub-9min time. I also think I did two extra, but would have rather done two extra than two short, so I just kept going.

After Crossfit, Tyler and I went out for dinner and a movie, since it was one of the last nights we had together before the semester starts and our lives get stressful and miserable and filled with studying and homework and research. We went to a restaurant called Firefly, a lovely little place in Dupont Circle with a fantastic gluten-free dinner and dessert menu. We overindulged, “this is so not paleo…this is the antipaleo,” and fully enjoyed ourselves. The school grind begins again on Monday, which will bring routine, regular meals, and no time for eating out. In a way, I’m welcoming it with open arms. But at the same exact time, I’m standing on the front porch in my overalls holding my shotgun, ready to tell this semester to go on an’ git back where it came from.

Lululemon and Inov8s. Undying love.

I also have new shoes and new lululemon garb as of this week. I scored some Inov8 Bare-X Lite 150’s on major discounted sale, and picked them up in the color option “Bright Effing Obnoxious Toxic Orange,” or something to that effect. I have only worn them for two workouts so far, and both have left my feet feeling like they were in little clouds the entire time. Great investment. Also got a sports bra from lulu for $19. I know. And the bra in the picture, and the shorts. Those are my favorite of their shorts, and I wear my pairs religiously. They are the “Run: Speed Short” and they are simply the best.

I’m completely rambling, because it’s midnight and here’s a secret, I wrote this last night but didn’t want to post it so late and have everyone miss my amazing writing. Let’s all give a collective “thank you” to me for thinking of all of you. Just kidding. Get me to bed! Love you all!

Friday 7/20 WOD at PCF

Patriot is going to start doing rope climbs in every warmup on Fridays now! Best news! I love rope climbs!! So excited about this. I’m still using the wrap-and-stomp technique, but I think I’m getting ballsy enough to try some other ways. Climbing up the pole over and over again at dance class really gives me a leg up with these.

Strength:

EMOTM for 10 minutes of:

Ehhhhh maybe went a little too light on the deadlifts. I’d say about half of the rounds felt too light, and half of them felt just right, which means I probably could have thrown another 5-10lbs on. Again, I’m really liking this volume/strength circuit the box is doing lately!! I asked the trainer what he thought about my transitions, and if he thought that I should just work on my strict pullups since I don’t have those unassisted yet. He watched me do one and said it looked awesome and to focus on them. I feel like I really have a good grasp of what the motion of a muscle up is supposed to feel like, but refuse to try until I have strict ring dips on lock without assistance.

WOD: 7:56

5 Rounds for Time of:

  • 5 Thrusters42lbs. Thrusters are awesome. I love to hate them, because they feel sooo bad while doing them, but are such an amazing compound movement.
  • 10 Bastards: My favorite variation of the burpee. It makes a huuuuge difference to not have to open the hips completely up at the top and jump to clap overhead.

I really enjoyed this WOD! I’m not going to lie, I had a 35lb bar on standby in case the 42 was too much. Since I’m smallish, even 7lbs makes a huge difference. But I stuck with 42 the whole time and focused on being explosive through my hips and keeping my elbows up, after the trainer came by in the first round and yelled at me to keep my elbows up and the bar higher on my shoulders. What a difference that made! Again, yet another thing that is a fundamental for the movement, (front squats, in this case) that just needed to be repeated to me in the moment to get my head back on straight!

I actually felt way stronger than I did yesterday, and I totally give that to getting a solid 8.5 hrs of sleep last night. I love not having class on Fridays! I will be off the grid tomorrow as Tyler and I are going mine hunting for rock samples (crazy geologist boyfriend) and then camping for the night somewhere, and on Sunday I’ll be visiting my lovely grandmother for a few hours. I should be back in action Sunday evening! Hopefully I’ll see at least some of you tonight at the So You Think You Can Pole Dance competition I posted about yesterday!

Oh! One last thing! The views and comments and follows and messages I’ve gotten about the blog are completely overwhelming. Thank you all for your amazing support and for reading about my experiences!!! If you guys ever have any questions or comments please don’t hesitate to ask!!!