Wednesday 4/2 WOD at PCF

What? April? Already?  It’s already a quarter of the way through 2014. I don’t know when that happened, but at least it’s finally starting to be nice outside. And you know what that means. PCF is rolling out the running WODs. UghDouble ugh. Today was the perfect day for it though! I definitely didn’t have enough to eat today and don’t get much sleep last night, so today was a #justshowup day. The strength was bleh, but I felt really great about the WOD.

Strength:

  • Snatch 3-3-3-3: 65-55-55-55-55-55-55. I didn’t have it in me to increase weights, so I stayed light and did a million sets. Shoulder started bothering me in the last set, so I rolled around on a lacrosse ball for a while to loosen it back up.

WOD for Time: 15:05

3 Rounds of:

  • 10 Deadlifts: 135lbs, Level II.
  • 30 Wallballs: 8lbs to 10′, Level II
  • Run 400m: Rx.

These were definitely the largest sets of bodyweight deadlifts I’ve ever done in a WOD, but they were definitely manageable. I did them unbroken in the first round, 6-4 the second, and 7-3 the third. I was steady on the wallballs at 10-10-10 every round, and they were easy peasey compared to the 14lb to 9′ ones from the Open! I broke them up anyway because I didn’t want to burn out my legs before the running. And the running was great, surprisingly! I picked people to pace myself with for the running, so I would keep moving. I ran out the door for the last 400m at 13:08, and my goal was to get back in before 15:15 because I was hurting. Hot damn, I was hauling ass apparently, because I came in way faster than I thought I’d be! And then I collapsed and couldn’t breathe and was 100% sure I was dying. I’m going to be out of town Friday, so I’m going to wake my sore ass up early tomorrow and kill a morning WOD with the 9:30 crew tomorrow!

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Monday 3/24 WOD at PCF

Whoops, forgot to post this one!

Strength:

  • 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!

 

Wednesday 3/19 WOD at PCF

Wednesday already! How is that even possible?! Gosh I hope the next month goes by as quickly as this one is! So close to graduating. Ughghghg. So close, yet so so far. Taking it one day at a time. I can’t wait to get back to the beach!

Strength:

  • Deadlift 3-3-3-3: 165-165-165-165. I know, I know. Last week at Carteret I did 5-5-5 at 165. But THEN FRIDAY I did a million more heavy deadlifts in 14.3, and then this today?! I don’t think I’ve deadlifted this frequently EVER. I’m still (stilllllll) noodley from all of that nonsense, so I decided to match my weight from last week. They felt heavy as all get-out, and I was struggling by the last set. But I’m glad I’m at least consistently pulling decent weight!

WOD for Time: 8:36

21-15-9 of:

  • DB Squat Clean: 20lb dumbbells, Level II.
  • Pull-ups: 15-12-9 reps, Level II.

Quick little burner. My legs feel like jello! And pull-ups again after Monday’s large sets?! Come awwwwn. I don’t have much to say today. This week is insane. 14.4 announcement tomorrow!!!! Maybe wallballs and burpees this week? Bleh! They have to show up at some point!

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!!!

Monday 3/10 WOD at CFC

I’M AT THE BEAAAAAAAACH beachbeachbeachbeach. It would be impossible to try to explain how happy I am to be here (SPRING BREAK ’14!!!!!! Last SB of my undergrad!!!!!!!) but man, it’s so refreshing. It’s always great seeing my friends down here and crushing CrossFit Carteret’s grueling WODs with them, and then making a killer group post-WOD dinner together. Tomorrow is supposed to be super super nice out, so if you need me, I’ll be on the beach! Love me some beachy rest days. I’m so antsy for 14.3 this Thursday!!! I’ll be doing it down here, so I’m hoping it’s something in my wheelhouse that I can absolutely crush. So far, 14.1 and 14.2 have not been. I’m really hoping for nothing overhead, as my shoulders are in a constant state of being smoked lately. The upside to that? My shoulders are looking amaaaaazing! Baby boulder shoulders. I’m into it.

Strength:

  • Deadlift 5-5-5 @ 85% of 1RM: 165-165-165. Technically this was 80% of my 1RM, but the prescribed warmup sets for this were pretty decent (2 sets of 5 at 45%, 1 set of 3 at 65%, 1 set of 2 at 75%) so I was already feeling it pretty heavy in my back by the time I got to the last 3 sets of 5. I had a hard time getting the first rep of those off the ground while keeping my shoulders pinned back. On the first set it looked okay, but the second two were not so great. Once I get to the top of that first rep though, I can pin my shoulders and do the rest in great form; those first few inches get me every time.

WOD for Time: 20:30

4 Rounds of:

  • 400m Run: subbed rowing.
  • 25 Wall Balls: 14lbs to 9ft, Rx.
  • 10 Ring Dips: Assisted.

This didn’t seem like it would be too bad, but I think the rowing sub killllled me. I forgot to bring my crossfit shoes down with me, and in anything else I could wear my crappy converses, but I just couldn’t stand the thoughts of pain that running in them would bring me. They’re so old and worn down in weird spots and totally not running shoes. I did remember my oly shoes though, so I wore those and they helped with the wallballs at least! These (100) wallballs felt better than the 90 I had to do in last Tuesday’s WOD at PCF though, and I really just felt like I was struggling the most because of how dead my legs were coming off of the rower.

Yayayayyya beach!!!!!!

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.

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 10/14 WOD at PCF

Feelin' like an athlete.

Big physical and mental health day for me today. Lots of “me” time, with crossfit in the morning, a yummy lunch, and a whole day of knitting and climbing and girltalk-ing with my close girlyfriend, Jen. We ended up staying at the climbing gym for close to three hours, with surprisingly little downtime! I feel good today. Maybe it was the three-day weekend, or the fact that I haven’t gotten any of my exams and projects back over the last few days, but damn, I feel like I’m getting back into a good headspace, finally. Today I feel like I am an athlete. I read a really super great post today about what it means to be a “real” crossfitter, and how the only thing keeping yourself from being one, is you saying it or not. (Best line of the article: “Nobody’s gonna come by with a PVC pipe one day and dub thee Legit. You are a real CrossFitter.”) And, while that might sound like a damn obvious statement, it’s so easy to look at the monsters in the box Rx’ing WODs at record speed and impossibly heavy weights and think “I’m nowhere near that good” or make excuses for how not-as-strong/fast/fit/able you are, but when it comes down to it, you’re doing the same thing they are: you’re working your ass off as hard as you possibly can, fighting to improve on your own sense of self and fitness; so why does that make them any more of a real crossfitter or athlete than yourself?! It’s so silly but too often I slip into that mindset. I am a crossfitter, I am an athlete, and I am a better/stronger/faster me than I was yesterday, and that’s all that matters.

Strength:

  • Backsquat 5-5-5-5: 105-105-105-105. Last time we did a 4×5 backsquat cycle, my final weight after a bunch of weeks was 105 across. This is pretty awesome. The second set felt really great and I probably should have pushed up to 110, but I’m happy I hit 105 across the board today. Only up from here!

WOD for Time: 8:07

5 Rounds of:

  • 6 Deadlifts: 125lbs, Level II.
  • 6 Ring Dips: assisted, Level I. Meh.
  • 12 Box Jumps: 20″, Rx.

I liked this! I liked this a lot! I usually hate the 5 round-ers, but this one felt consistent and goooood. My IT bands are tight as hell from it, but climbing helped a great deal. Warm muscles are happy muscles. Ring dips are still the bane of my existence, but I’m finally getting good at shoving my chest forward to help get a swooping upward momentum out of the bottom. That’ll help me along the line somewhere, I’m sure. But they are still the wooooooorst. Deadlifts felt awesome and completely manageable, and the box jumps were just an annoyance more than anything. We had a HUGE class (35+ people) due to the holiday, so it was fun having such crazy energy going on during the class!

Friday 10/4 WOD at PCF

Strength:

E2MOT2M for 10 Minutes of:

  • 3 Deadlifts: 135lbs. Realized today that the grip I’ve been doing for deadlifts has been limiting me! So these felt really good.
  • 5 Strict Pull-Ups: assisted.

WOD for Time: 12:50

  • Row 1000m: 4:19. I rowed at a pretty slow but consistent pace. I feel like this would be close to my 2k pace: Rx.
  • 20 Hang Power Clean and Jerk: 65lbs, Level II-.
  • 40 Wallballs: 8lbs to 10′, Level II.

Friday 8/30 WOD at PCF

Holy crow, it’s already the end of August. Where has this year gone?!?! I don’t even understand it!!!! I’m away for the weekend with my family and Tyler, and probably won’t get to workout over the weekend or Monday, which is a bummer, but oh well. I’ll make up for it at some point next week!

Strength:

EMOTM for 10 Minutes of:

  • 1 Power Clean/1 Hang Squat Clean/1 Front Squat Complex: 65lbs. Love these complexes!!!!
  • 1 Strict Pull-up Negative. This was interesting. They either wanted 1 strict muscle-up, 1-3 unassisted strict pull-ups, or 1-3 strict negative. I really enjoyed this, and I think I’m going to start working on these at home on Tyler’s pull-up bar!

I feel like I could have gone maybe 5lbs heavier on the complex, but Erika said it should be about 65-70% of our 1RM squat clean weight, and the heaviest I’ve ever squat cleaned is 85lbs (I think? Maybe 90..) so I was a little worried about going heavier with that volume. But I warmed up quickly and easily completed each complex.

WOD for Time: 9:05

21-15-9 of:

  • Deadlifts: 115lbs, Level II-
  • Hand-Release Push-Ups: knees (15-12-9), Level I. Wompwomp.
  • Dumbbell Hand Squat Cleans: 2x 20lbs, Level II.

I loved this!! 2 Fridays ago we did 3 rounds that had 12 deadlifts in it, and I did 110lbs and they felt heaaavvvyyyy. Today they felt completely fine at 115!! I even felt like I probably could have done 120. The hand release pushups were almost..easy? I probably should have either attempted them in full plank at 15-12-9, or done 21-15-9 from my knees. Man, feeling progress is still so great. I’m so happy!

Have a great long weekend, everyone!