Monday 9/24 Strength at GMU

I went to see my favorite band in DC last night, after finding out about it completely last minute. So glad I randomly checked their website yesterday morning! Anyway, it left me with a really sore neck, so lifting today was a little difficult. But, I missed squat day last week to do a bunch of homework, and this Saturday we’re finding our CFT (Crossfit Total, read about it there!), so I’m hoping to hit a new squat 1rep max then. I missed doing the CFT last September, so I don’t really have a basis of comparison, but I’m pretty excited about it. I have a good idea of where I’ll be, but maybe I’ll get an extra 5 or 10lbs somewhere. I also haven’t deadlifted for strength/weight in about a month. Hopefully one of the WODs this week will incorporate them, at least.

Strength:

  • Back Squat 1-1-1-1-1: 115(PR!)-115-115-115-115-120(f) I wish I had tried 120 earlier on. I psyched myself out about how difficult it was going to be, failed without hardly trying, and was gassed from the previous sets. Excited I hit 115 though, considering how hard I tried on 8/7 to get 115 and failed miserably, and how great the first rep of 115 felt.
  • Strict Press 5-5-5: 45-45-45. Just some simple volume with press work. I’ve really been trying to up my press movements lately. Every day I’ve been doing sets of pushups, as well as these crazy negatives, that I can’t even begin to explain.
  • Seated Calf Raise: 35lbs, 50 reps. I’m so scared of over-doing it again, but these felt pretty good.

I love purple and my pets are damaged goods.

Also, when I woke up this morning I noticed that Tyler had set up a pull-up bar in one of our doorways!! So excited about this! I jumped up on it this morning and did a strict pull-up UNASSISTED, with just the tiniest of frog-kicks at the top to get my chin over. That felt freaking awesome. Then I threw my laundry in the dryer, came out, and did three more! So great. I just tried a chin-up, and was able to do a rep perfectly strict. What?!?! Where is this back strength coming from all of a sudden!?

On a semi-related note, I weighed myself for the first time in about a month today, out of pure curiosity. I’m down 5.2lbs. My first gut reaction was the reaction that is so heavily ingrained in the female mind that it will be very difficult to ever overcome–“Hell yes!!!” But then I thought about it and that goes against everything that I’m trying to accomplish. I’m trying to gain muscle and get stronger (and in turn, bigger). I’m trying to put on weight, for the first time in my life. I’m going to assume that I’m just cutting fat faster than I’m able to build up muscle mass, because I’m a weeny. And I can assure you that I’m not actively trying to cut fat or lose weight. For example, last Thursday during my emotional meltdown, I ate a bowl of queso and corn chips for lunch, and then half a pint of goat milk ice cream for dinner. Between then and now I’ve had eggs and bacon (or sausage) for breakfast every single morning, a whole sweet potato with bacon grease and 40g of protein in almond milk after every work out, apples with (waaayyyy too much) almond butter for snacks, and some kind of meaty and/or goat-cheesy dinner every day. It’s pretty amazing that my weight is down, come to think of it. This also means that I’m roughly 10lbs away from being able to squat my body weight. Pretty amazing, looking at it that way. I think I’m going to stick to thinking that I’m losing fat faster than I’m gaining muscle, so I don’t bum myself out too much about it. On the one hand, weight loss is kind of cool, but on the other, it’s completely not what I’m working on at the moment. Weird, conflicting feelings!

Wednesday 8/29 WOD at PCF and Strength at GMU

I have about an hour and a half between two classes on Mondays and Wednesdays, and the gym just happens to be nestled ever-so-perfectly near the two buildings that they are in. I can’t not go, when it’s just so close and convenient! Not to mention not having anything better to do yet. I jumped in there around 12:30pm to get a little mini-strength workout in, not pushing it too hard, knowing that I had Crossfit at 4:30pm today.

Strength at Gym:

  • Front Squats until almost failure: 45lbs x 20 reps. Could have probably done 10-15 more reps, but my legs are still sore from Monday’s squats!
  • 10 Toes-to-Bar: killing time while waiting for the GHD to open up.
  • 30 GHD Sit-Ups: Ouch. Abs still sore from Monday’s GHDs.
  • 4 Rounds of: 5 assisted pull-ups with 36lbs assistance, 5 assisted dips with 42lbs assistance. You stupid, the WOD later had strict pull-ups. Bad move.
  • 50 Weighted Standing Calf Raises: 65lbs. Ouch.
  • 55 Weighted Seated Calf Raises: 65lbs. Ouch.

So, as I said, I shouldn’t have done the pull-ups. That was stupid. It also wasn’t the smartest thing in the world for me to do the calf raises, because we had over-the-box jumps. But, much to my surprise, I actually felt extremely springy in my calves during the WOD, and really felt like they were launching me over the box more than I thought I’d be able to. I think the calf raises might be working!

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55(f on third rep)-50-50-50. My whole upper body is so toasted from the push-ups and rope climbs yesterday, there was no way I was getting 55 up the last three sets. I’m glad I backed down. It gave me some time to focus on my form and keeping my core tight, instead of gettheweightupnomatterwhatittakes. I might back down to 50 for all sets next week to work on that. I say that now, but we all know that’s probably not going to happen.

WOD for Time: 7:52

5 Rounds of:

  • 3 Strict Pullups: assisted with ~32lbs. There was less assistance than the ones I did at the gym earlier. Level II reps, Level I for assistance. So Level I.V. I did 5 in the first round, but quickly realized in the second that that wasn’t going to keep happening.
  • 7 Burpees: Level II reps. I actually like burpees.
  • 12 Over-the-Box Jumps: 16″. Level II height. These were actually pretty fun. I cleared the box every time, and was able to power through with no rest at all.

This workout was pretty awesome. I understand why I wasn’t able to completely preform to what I know I could have (ie. press at 55 across the board, more strict pull-ups or maybe a tad less assistance?) and I’m okay with how I did because of that. Understanding your own body and when/why it’s telling you certain things is an art, and I’m starting to get the hang of it, I think!

Pull-ups are pull-ups, burpees are burpees, and over-the-box jumps are where you jump clear over the box without landing on the top. I can’t be bothered to link to everything right now. Too. Tired. Don’t hate me! Also no pictures after yesterday’s post. Anything posted today would be sub-par!