“Everybody knows what we’re going to be feeding them…but nobody has a clue to how we’re gonna serve it.” Truer words hath ne’er been spoken, Castro. Everyone knew: burpees and thrusters. But how. I was terrified they’d throw out the 7-min AMRAP burpees to 6″ target from 2012 Open season. That was baaaaaaad. But I think this is possibly the only thing that could be worse! Ha! I am still completely dealing with this stupidass headcold, which is absolutely the worst thing possible for burpees.
Workout 14.5: a sloooowwww (but complete!) 24:10
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
- 65-lb. thrusters
- Bar-Facing Burpees
This was SO MENTAL for me. That weight is heavy for 84 freaking reps. Burpees are usually something I can fly through, and always have gas left in the take for. Nope. Not this time. I have never wanted to DNF and quit a workout before as badly as I did this one. It felt awful, it felt incredibly long, it felt like I was dying, and it felt like I was moving as fast as possible but somehow barely moving at all. I’m so freaking proud of myself for finishing this one out. I kept thinking “It’s supposed to be hard. I’m doing this because it’s hard.” That helped to keep me motivated, for sure. The 18&15 rounds just about broke me. From there out I was fine, but man, they were tough. And just like that, as quickly as the Open season started, it ended!
I’m planning to write out a big post about my experience with the Open this year, but for now I’m just going to steal what was posted on my box’s site today, because it’s pretty perfect to how I’m feeling, and I need to get off my butt and head to crossfit now!:
Here are a couple takeaways from the last five weeks:
1) You are capable of more than you think you are. We say this every year, but it is so awesome to see (and hear about) people accomplishing things they didn’t think they could because they were forced to try. This can’t happen every day, but it is a good reminder that sometimes you’ve got to not be afraid to fail and just push yourself a little outside your comfort zone. You never know, you might surprise yourself.
2) Standards are important. Some of you might have been surprised to be “no-repped” or had some trouble meeting the required movement standards. You should strive to hold yourselves to these stringent standards every day, not just on the days that you’ve got a judge counting your reps. I promise it will make you a better athlete in the long run.
3) One of the most amazing parts of CrossFit is the camaraderie. If you participated in the Open, I’m pretty sure you enjoyed the cheering, support, and general energy of the Open WOD days. While not every day is a competition day, every day can be as supportive and full of energy as the past five Fridays. Remember how great it felt to have someone standing by you til the bitter end of those WODs, and replicate that the next time you finish early and start to pack up your stuff before everyone else is done. The support is one of the things that sets CrossFit boxes apart from the globo-gym – Please, please be conscious of that and do what you can to help foster the kind of atmosphere that helps everyone succeed.
Whoops, forgot to post this one!
- Hang Power Snatch 3-3-2-2-1-1-1: 55-55-65-65-70-70-70. Bleh.
WOD for Time: 9:15ish
4 Rounds of:
- 5 Deadlifts: 135lbs, Level II-.
- 10 Burpees: Rx.
Then, immediately following with no rest:
- Row 1000m: Rx. 4:22; 2:06 first 500m, 2:16 second 500m.
I desperately need to get better at rowing! I also should have gone heavier on the deadlifts. Eh. Next time!
Man, want to know pain? Sit in the car for 7 and a half hours after doing insane amounts of heavy deadlifts. Ow. I’m just really happy I took the time Friday afternoon to roll out my back and hamstrings for as long as I did, directly following 14.3. I can’t even imagine how it would have been had I not done that. Oh, and, I should probably mention, I spent Saturday on the beach in my babin’ suit. What do I come home to? SNOW. A million inches of snow, and below freezing temperatures. I can’t even believe this!!! At least I get an extra day of spring break, and was able to make it to crossfit since the roads had thawed out by 430. Ass is officially in gear. I’m going to attempt to start 4x/week this week. I’m nervous, but excited, because I’m ready to take the next step and push myself to the next level.
- Hang Power Clean and Jerk 3-3-3-3-3: 75-75-75-75-75. I’m still pretty noodley in my core from 14.3, so I stayed pretty light to protect my back in the jerks. I also used this as my first excursion into not dropping the weights from the top, but actually bringing the reps back down to my shoulders, then hips to reset, and then into the next rep. I haven’t done a lot of that since my elbow blew out last year, so that felt awesome.
WOD for Rounds+Reps: 3+14 Rx & 3+10 Rx
AMRAP in 5 Minutes of:
- 12 Pull-ups: Rx.
- 6 Burpees: Rx.
Rest 1 Minute, then…
AMRAP in 5 Minutes of:
- 10 Thrusters: 45lbs, Rx.
- 1 Rope Climb: Rx.
Since it was a full class, we paired up and had the option to pick which couplet we wanted to start on. I stupidly picked the pull-ups/burpees, and definitely regretted that as soon as I got to the thrusters. But! I did manage to eek out 7 pull-ups unbroken in the first round!!! That was awesome!!!! That’s a PR for max unbroken reps. I think I’m getting stronger, which is great, because I feel like the last three or so months I’ve been about at the same point. Ugh can’t I just be strong as all hell now?! As I mentioned before, I’m going to try to start going 4 times a week, because I feel like I need an extra push and to shake my body up a little bit to get past this plateau.
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!!!!!!!
- 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!
I don’t know what has gotten into me lately!!! I’ve been sleeping super well, waking up feeling rested, and feeling super ready to start my days. Today, I woke up before my alarm. BEFORE MY ALARM. WHAT. Well, I kind of cheated because I wake up to say bye to Tyler in the mornings when he leaves for work, so I was already a little bit awake. BUT STILL most mornings I just pass the hell back out and sleep until my 4 alarms go off (8:01, 8:31, 9:01, 9:21) and I hit snooze on my last one at least three or four times until 9:35 when I have 10 minutes to jump up, walk the pups, and run out the door (that is my life, I’m not even kidding. Every. Single. Day. And it’s the WORST.) Moreso than not lately, I’ve been falling asleep super quickly, sleeping really soundly through the night, and waking up feeling good. How good? I’ll tell you.
I’ve been sleeping so well and feeling so good that I woke up and decided to go to the gym on my campus to pull a 2-a-day, and work on some weightlifting before class. And then I went to crossfit this afternoon at 430!
- Clean and Jerk 65% 3-3-3: 70lbs
- Snatch High-Pulls 100% 3-3-3: 70lbs
- Strict Press 75% 5-5-5: 45lbs
- Front Squat 85% 3-3: 90lbs
These were mostly technique and volume work, but they all felt really great. It was a good morning wake-up. Then I went to classes, and then crossfit!
- Front Squat 5-5-5-5-5: 65-65-65-65-65. I kept these light. After the heavy front squats this morning, and knowing that I had a million burpees and thrusters coming…I definitely took these easy.
WOD for Time: 13:12
- 40 Burpees: Level II.
- 40 Thrusters: 55lbs, Level II.
- 40 Pull-Ups: Level II.
I AM SO PROUD OF THIS. SO PROUD. I was the ONLY female in the 430 class who stuck with 55lbs, which was also Rx weight (reps were 50 down the line though), and there were some of the super beasty women there! I was really intimidated and almost dropped, but I decided to stick it out and just take my time. But I killed it! I was one of the first on the bar after the burpees, and then went 10-10-10-5-5 on the thrusters!!!!! I’m so proud of myself!!!! Making gains all over the place. Then I had to wait a good bit until I had my arms back for the pull-ups, because I really didn’t want to have a repeat of last year and go flying off again. I did really well on the pull-ups, doing 7 sets of 4, 3 sets of 3, then 2-1. Felt amazing, and I’m so proud of myself for this one.
First day wearing my new weightlifting shoes!!!! They are so great. I have so much more power coming out of the pull now, and it made me realize how sloooooowwww I am at the top. It’s definitely my new sticking point for training my oly lifts. I also feel much more comfortable in the bottom of my squats. I see them being an excellent addition to my workouts in the future.
- Snatch 3-3-3-3: 60-60-65-60-60. I realized I am not moving nearly as fast as I should be from the triple extension to dropping under to catch the bar. It’s barely explosive at all, and it needs to be super explosive. Ehhh, like I said, something to work on.
WOD for Time: 11:42
- 5 x 15ft Rope Climbs: Level II.
- Row 1000m: Rx.
- 50 Burpees: Rx.
- Complete in any order, but you must finish all of one exercise before moving on to the next.
This was interesting! I completed it in the order above. Rx for rope climbs was 10 total, but I just didn’t see that happening in one sitting. If I could break them up, then maybe, but I burn out on them so quickly. I’ve been a little off with them too lately, so I decided to stick with Level II and just do 5, and they felt pretty good. I finished them in about 2.5 minutes. I’m really proud of myself for the rowing. Level II was only 750m, and I wanted so badly to just do that. But I’m awful at rowing and hate it so much, but working on weakness is so important, or else you’ll never get better. So I crossed over 750 and blew all the way to 1000m. I think I rowed it in 4:30, which isn’t a speed record or anything, but I freaking did it. And the burpees were just burpees. Just had to chip away. I did 30-10-10, but they were also sloooow.
We’re supposed to get totally dumped with snow over the next 24 hours…crossing my fingers so hard. I love snow!!!! The one class I have tomorrow has already been cancelled even though they haven’t made the call university-wide yet, so yayayay! Hopefully I’ll still be able to make it to crossfit!
So a few nights ago I finally ordered my first pair of weightlifting shoes!!!! I am so beyond excited. For the past few weeks I’ve been spending my nights reading reviews and looking at pictures of the couple pairs I’ve been considering, and it’s been causing me to lose a significant amount of sleep. Ha. It sounds totally ridiculous, but it’s true! I didn’t want a purely powerlifting shoe; I was looking for something that I could also do WODs with heavy lifting in, so something with mild mid-foot flexibility, while still having the raised, sturdy heel and good support on the outer edge of my foot. I landed on the new inov8 FastLift 315s. And the colors of them are excellent. They should get here Tuesday, and I am so excited to play with them!!! If I dislike them, I’ll move to the red AdiPower by Adidas, but I’m hoping that these will continue my love affair with inov8s!
Also, today at noon I went to a free class with a couple friends who are interested in starting crossfit at some point. I really hope they end up joining, as it would be nice to have more friends! I have so many people who tell me they’re interested in trying it or want to start, but no one follows through. I wish I knew more people who were interested in this kind of lifestyle. Anyway! It was a good quick burner, especially after yesterday’s WOD. My shoulders and legs are still completely dead!
WOD for Reps: 310
3 Rounds of:
- 1 Minute American Kettlebell Swings, 35lbs.
- 1 Minute Ring Rows
- 1 Minute Sit-Ups
- 1 Minute Burpees
- 1 Minute Rest
103-103-104. Sore. Sore sore sore. I am considering going to a pole dancing class this afternoon…but….I’ll have to see how I’m feeling after stretching a little more!
Today was a mix of epic awesomeness, and epic stupidness. But the WOD…the WOD was absolutely incredible. INCREDIBLE. EVERYTHING ABOUT THIS WORKOUT. YES. I can’t stop being so excited about it. Also, this past weekend I started pole dancing again!! Which is so great!!! But that was also the part of today that was epic suck. I think I want to write a whole different post about it. Maybe tomorrow. But for now, baby’s still got it!
- Complete these at a good tempo, meaning do not take breaks at the top of the squat. Expect to be squatting at a lower weight than usual.
- Front Squat 5-5-5-5-5: 75-75-75-75-75(-maybe another set? Lost count!). These felt good. I might have been able to do sets at 85 if I started there, but I didn’t think to go up until I was already pretty gassed. I think my previous 1RM front squat was 95lbs, so I am pretty sure I could beast through that now.
WOD for Time: 15:58
- 15 Burpees: Rx.
- 20 Snatches: 35lbs, Level I.
- Rest 2 Minutes
- 15 Burpees: Rx.
- 15 Snatches: 45lbs, Level I.
- Rest 2 Minutes
- 15 Burpees: Rx.
- 10 Snatches: 55lbs, Level I.
- Rest 2 Minutes
- 15 Burpees: Rx.
- 5 Snatches: 65lbs, Level I.
- Add/switch weights during your rest time.
This was so great. Let me tell you about why this was so great. First of all, I’m pretty sure I can count the total amount of reps on one hand of snatches I’ve done at any weight above 55lbs. I saw this online last night and said to Tyler, “I’m going to Level I the shit out of this WOD tomorrow.” And going into it, honestly, I doubted myself about being able to finish at 65lbs. But I stuck with it, and executed each rep as textbook as I could, and they were beautiful. Guys, every one of my snatches was beautiful. It was the BEST. The 35 and 45 sets were…probably easier than they should have been, but I just used those to really focus on the form cues that the coach gave me last week, and that helped me be able to do all 55s and the 65s in the long run anyway. But I was so stoked. It felt absolutely incredible. I am so proud of how I did, and for sticking with it, and for killing those last 5 snatches at what is a heavy weight for me when I’m already completely blown from the rest of the workout. I’m also extremely happy I can still bust out some of my difficult tricks on the pole, even though I have definitely lost some of my abilities. Again, I think I’ll write a whole post about that tomorrow. Woo!
What is this tom-foolery!? Not one, but two mid-week WODs?! Who AM I. This semester is setting up to be a great one. None of my classes hold me back from being able to go to either the 930 or 430 WODs throughout the entire week, so I am free to WOD as much as I want. Now it’s just going to be a matter of balancing the workload on top as well. But right now, things are looking up! Woo!
- Clean and Jerk 5-5-5-5: 65-65-65-65. Man, sets of 5 are rough! On the last set I wasn’t sure if I was going to hit the jerk every time, so every rep I dropped from the top in order to save my shoulders. Whew. But I used the help I got yesterday on my snatch setup today as well, and was able to deliver way more explosive power from my hips than previously. Erika seemed impressed with my form, especially since I have missed the c&j strength days for about a month now.
WOD for Reps: 91
7 Rounds of:
- In 1 Minute, complete:
- 3 Chest-to-Bar Pull-Ups: Level II.
- Max Number of Burpees in Remaining Time: Rx.
- Rest 1 Minute.
- Score is total number of burpees.
This was a really neat and different WOD. I like burpees, for how terrible they are, and I really enjoyed this one. My burpees went 12-12-13-13-12-14-15. In the rounds of 13 and 14 burpees I was able to do the C2B’s unbroken, which gave me a time edge, but in the rounds of 12 and somehow in the round of 15 I did 2-1. I don’t know how I managed to squeeze in 15 in the final round, but I’m assuming it had to do with unloading everything left in the tank. Also, I did…phantom chest-to-bar pull-ups? I didn’t quite make contact every time, but I kipped much harder and higher than I would with regular pull-ups. I am not fully comfortable throwing my chest at the bar to make contact yet, but I was so close. I am counting them for me, since this was a huge improvement on regular pull-ups, and took much more work.
Now…let’s see if I can get myself in there tomorrow as well. 3 days in a row. That will be a feat of epic proportions. Maybe I’ll even get on a 3 days on, 1 day off schedule this semester. That would be wild. Oh, and today’s my Dad’s birthday! Happy birthday, Dad!
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.
- 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.