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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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.

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!!!

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!!!!!!!!!!

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 2/5 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.

Strength:

  • 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.

Wednesday 1/29 WOD at PCF

I’ve found the key to blog success: post more pole dancing photos. I got more hits in the last 48 hours than I’ve had in a long time! I suppose that is due to the fact that I don’t openly talk about it, so when a picture of me on a pole pops up on facebook, it surprises people, and they click. Note to self…don’t friend any current/past professors after graduating….ha! I’m joining a class this coming Sunday, so I’ll have more pictures. Now I just need to convince myself to start filming my strength stuff at crossfit!

Strength:

  • Snatch 5-5-5-5: 60-60-60-60. I’m going to be staying here for a while. My speed under the bar just isn’t fast enough following my triple extension. These felt better today, but I still am very uncomfortable dropping lower than about a quarter squat to catch anything over 35lbs. Maybe I should work on that next week.

WOD for Reps: 120

5 Rounds of:

  • 30 Seconds Thrusters: 55lbs, Level II.
  • 30 Seconds Box Jumps: 20″, Rx.
  • Rest 1 Minute

Followed by 1 Round of:

  • 1 Minute Thrusters: 55lbs, Level II.
  • 1 Minute Box Jumps: 20″, Rx.

My rounds went like this–1: 10-11, 2: 10-11, 3: 9-10, 4: 9-7, 5: 8-8, Bonus: 11-16. Well, that escalated (or rather, the exact opposite of escalating…de-escalated? Ha.) quickly. Before we started, I saw that three of the amazingly strong women I look up to in the box were doing the Level II weight of 55lbs. I asked Erika if I should drop down to the Level I weight, because they’re so much stronger than me and it worried me…which was weird, because I felt like 55lbs was do-able, but they got me doubting myself. She said that I will be totally fine at 55lbs, and that the other girls were dogging it, which made me laugh. I just needed a little reassurance. My goal was to stay at an average of 20/round, but I realized at the end of the 3rd when I was already dying that that goal was slightly out of reach. When rounds 4 & 5 beat me down, and the bonus round kicked me in my ribs. But honestly, I was only between 10 and 18 reps below the beasty girls, which only averages out to a few reps/round, so I am pretty damn happy about that. I was in my head a lot on the thrusters, but I went unbroken until rounds 5 and 6, which surprised me in a good way. But I feel like I’m going to need a wheelchair for the next day or so…shakiest legs.

Wednesday 1/22 WOD at PCF

aa8c55e283c311e3b2630e9c0aaa8964_8Finally getting back to the elusive mid-week WOD!! How I’ve missed you so. My schedule this semester ended up changing, and I am not going to have to miss Mondays/Wednesdays afterall! Squats and oly lifts galore!! I was sore today, but was determined to get in there for my first Wednesday WOD of the year. Ugh, three weeks into January!!! Whatever, I did it! Time to solidify a good foundation for the rest of the year. I’ve been seeing more progress again, especially after cutting back on crap eating this month and it’s the best motivation to keep going. Look at my traps! Look at them!!!! Ahhh!

Strength:

  • Power Snatch 5-5-5-5: 60-60-60-60. Haven’t snatched in forever, so this was mainly an exercise in confidence, and testing muscle memory. I was popping my hips up too fast, which was causing me to bend my elbows early in the end of the triple extension, but I think I’ve corrected that. The coach complemented my “great olympic-looking setup” which was the highlight of everything. It’ll be interesting to see if they change Wednesdays to snatch days, since it’s usually clean&jerk, jerk, push press, or strict press.

WOD for Rounds+Reps: 4+4, Rx!

AMRAP in 12 Minutes of:

  • 20 Box Jumps: 20″, Rx.
  • 15 American Kettlebell Swings: 35lbs, Rx.
  • 10 Kettlebell Goblet Lunges: 35lbs, Rx.

I love Rx-ing WODs. The box jumps completely killed my time. If it had been 15ish, I would have been able to smoke myself and get at least another round+ in, but 20 is just a lot of anything. The KB swings were cake, but the lunges made my already-burning calves even worse. I am happy (well, maybe happy isn’t the right word…) they are programming more lunges lately, because for some reason I am just horrible at them. Seriously, I look like a baby horse taking its first few steps on every single rep. It’s pitiful. But hey, what I lack in stability I make up for with heart and motivation to push through, and that’s what matters…right? Right guys?

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 11/11 WOD at PCF

There is no greater mood enhancer than a killer workout. Today was a better Monday than most, so I guess that helped going into it. But I absolutely killed this workout. I mean like, murdered with conviction, killed. I was the first one done in my class, which never happens. I’m usually top-middle of the pack, but man. This was good. So good that I’m doubting myself and think I might have miscounted at some point. The squats weren’t my best form, but I was pushing some heavy weight for me, for sets of 5!

Strength:

  • Back Squat 5-5-5: 120-120-120. These were a little sloppy, but after this past weekend of eating like crap and indulging in drinkydrunk family time, I’m happy I managed this. I think that’s a 5RM PR even for a single set of 5, so I’m happy.

WOD for Time: 4:21

  • 100 Russian Kettlebell Swings: 53lbs, Level II. 
  • 3 Box Jumps at the top of every minute, including the first minute: Level II.

I’m pretty sure I did 0:00-1:00: ~30, 1:00-2:00: ~25, 2:00-3:00: ~25, 3:00-4:00 ~17, and then finished off 4:00-4:21 the last 3 reps. I was hauling butt on the KB swings, really pushing it down with my lats at the top of the swing (which was just eye level, since they were Russian). I’m getting pretty confident with the 53lb KB, and think I’m going to attempt going overhead with it next time there is a small amount of them in a WOD (aka, not 100 reps). My legs are extremely shaky, and my back and shoulders are already tightened up. This is going to be a long week! Also, last exam before finals this Wednesday! Wooo! Happy Monday, y’all.