Friday 2/28 OPEN WORKOUT 14.1 at PCF

I was SO EXCITED to see that the first workout of the 2014 Open was something that I could actually do as prescribed!! Last year, the day before the 2013 Open started, I broke and dislocated my elbow and needed to get staples in the back of my head after a freak accident injury. I was signed up for the Open, and was completely heartbroken when this happened. Ever since then, every single workout has been in anticipation of these next 5 weeks. I committed myself to getting back on my feet and working hard as hell in order to heal and rebuild myself after that. It’s been a long and bumpy road, but this year I AM ALL IN. I am stronger, faster, better now than I was before breaking my elbow last year. I’m taking back those lost weeks, and going balls out for this Open season. I’m so proud of where I am now, and I am so grateful to be part of such an enthusiastic, exciting, supportive box and community. My intentions are not to make it to Regionals, or even be in any percentage, place-wise. I just want to do every workout, give them my all, and push myself harder than I would on a regular WOD. And if I hit some new PRs along the way, then I’ll take those too!

Workout 14.1: 176

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 55-lb. power snatches, 15 reps

I got 3 rounds plus 41 reps. I was only 4 reps away from 4 total rounds! My goal going into this was just to get to 3 rounds, so I am proud that I got this far! My thumbs are KILLING me from hook-gripping the bar for 56 snatches. I went for chalk between rounds, and was having a rough double-under day. I think by taping my thumbs and not having a shitty double-under day I could easily make 4 rounds, and as of right now, I’m planning to redo this on Sunday to try to hit that. I’ll have to see how I’m feeling by then, because…56 snatches at 55lbs is a lot of volume at a weight that is still like…70% of my 1RM haha. Hopefully I’ll feel up to it! Now I at least want 180 so badly! Happy weekend, happy Hunger Ga–I mean CrossFit Open! May the WODs be ever in your favor!

Wednesday 2/19 WOD at PCF

Gah. Strained my right shoulder (rotator cuff possibly…didn’t mess with it enough to find out) during the warm-up. I find myself just going through the motions in the warm-ups when I’m sore or tired, and sometimes don’t put enough effort into activating the accessory muscles surrounding my joints. I’m guessing that’s what happened here. We were drilling for our snatches, and something just clicked wrong. I took it pretty easy for the rest of the workout, but at least I did it.

Strength:

  • Snatch 5-3-3-2-2-1-1: 35-55-55-65-55-55-55. I was really hoping to hit a PR today, but that just wasn’t going to happen with my shoulder. Backed off and just focused on punching through and droppin’ low at the top of the pull.

WOD for Time: 9:26

5 Rounds of:

  • 20 Double-Unders: Level II.
  • 3 Power Cleans: 65lbs, Level I.
  • 3 Hang Squat Cleans: 65lbs, Level I.
  • 15 Sit-Ups: Rx.
  • 1 15′ Rope Climb: Rx.

If it wasn’t for my shoulder I would have been able to do the Level II weight of 80lbs pretty easy I think, but I was just not feeling super confident about cycling that much weight with my shoulder. I cycled all 6 cleans in every round though, which was the deal I made with myself for being smart and doing lighter weight. The double-unders were cake, as were the sit-ups, and I’m loving rope climbs again. Yayayayay. It felt like I freaking flew through this with almost zero rest. My shoulder isn’t feeling bad now, so as of now I’m still planning on going tomorrow morning. I’m going to stretch a little more and see how it feels when I wake up, but here’s to hoping! Squats, push-press, ttb, and lunges. SO not in my wheelhouse, but looking forward to it because of that!

Friday 2/7 WOD at PCF

Squats!I was having a stressful day after dealing with nutso dogs at the dog park, so I was feeling a little anxious going into this today. But it ended up being great, and I’m in a much better mood now! The more I workout, the more I realize that there’s nothing a little bit of lifting can’t fix. But now I need to foam roll my calves and take a nice long epsom salt bath. Ahhh, the weekend. I’m going to do a free class with a couple friends tomorrow, and I’m really looking forward to it!!!!

Strength:

  • Back squat 15-15, sets must be completed in under 45 seconds: 85-85. A couple weeks ago I did these at 85, but it was a struggle just to finish them in a minute! This week, I finished them in 37 and 39 seconds. Next week I’m planning on adding 10lbs to these, because I definitely crushed them today. And video!

WOD for Time: 13:16

2 Rounds of:

  • 10 Assisted Ring Dips: Level I, Ugh. Ring dips are the worst.
  • 10 Clean and Jerks: 80lbs, Level II. Perfect weight. Super challenging, but still do-able. 
  • 100 Double-Unders: Rx. My forearms and calves were smoked from these!

Man, the 2 rounds definitely masked this one. I felt like this wouldn’t be too bad, but it was rough. My entire body is dead! I’m glad I did the weight I did, and that I chose to do the full amount of double-unders. Level II was 75 du’s, which really isn’t that much less than 100, so I decided to just kill the prescribed reps. Woo!

Friday 1/17 WOD at PCF

Classes start next week! Back to a regular, structured schedule! Partially excited, partially upset. I am reallllly going to try to get in there on Sunday, but I’m so bad at getting into the box on weekends. That needs to change!! Starting this week!

Strength:

  • Back squat 15-15 (Must complete sets in less than 1 Minute): 85-85. My back still felt tweaky from deadlifting 200lbs on Monday (gosh I just like saying that so much) so I didn’t want to go too much heavier. As it is, Erika wanted us to stick at about 50% of our 1RM, and this was still about 7ish pounds over that. But it felt really good! I’m so bad at muscle endurance, so this was a welcome challenge.

WOD for Time: 11:27

5 Rounds of:

  • 20 Double Unders: Level II.
  • 20 Sit-Ups: Rx.
  • 10 Front Rack Lunges: 45lbs, Level I-.
  • 5 Push-ups: Level I.

This was a crusher. I hate 5 round-ers, and lunges. I backed pretty light on the lunges, and I’m glad I did. I really need to work on them. I am so weak with them, and compared to my front and back squat numbers, I should be doing more than I’m able to. Need to work on this weakness, badly! Double-unders were cake, although I just didn’t have it in me to do the extra 10 for Rx every round. The sit-ups were fine, but taxing. Definitely feeling them now, which is weird, because I’m not usually bothered by them. Rx and Level II were 5 HSPUs and 3 HSPUs, respectively, and I tried to do the first one in the first round, and my shoulders just gave out. Very tired today. Oh well. Next time!

Friday 1/3 WOD at PCF

First WOD of 2014! I am still incredibly sore from Mondays’s workout (to the point that I could barely walk yesterday) but I knew the best thing would be to get my blood flowing and some mobility going today. I’m slowly easing back in after taking pretty much all of December off. My body composition has changed a bit, but I didn’t actually gain any weight, so that’s pretty great. Anyway, here’s to 2014! Tyler got me some packets of Progenex’s Flow hydrolyzed salmon protein isolate in Island Punch, and it’s SO GOOD. A nice change from the normal chocolate or vanilla options.

Strength:

E2MOT2M for 10 Minutes of:

  • 2 Front Squats: 75lbs.
  • 8 Toes-to-bar. Didn’t want to tear my hands before the pull-ups in the WOD. Cycled 4 once. The rest were 3s and 2s.

WOD for Time: 12:09

5 Rounds of:

  • 5 Power Cleans: 75lbs, Level II-.
  • 7 Hand-Release Push-Ups: Level II.
  • 30 Double-Unders: Rx.
  • 7 Pull-Ups: Level II.

I reallllly wanted sub-12 on this, but in the last round my hands and the pull-up bar were SO SWEATY and slippery. I had to do singles for all 7, and that just ate up the clock. I’m not as much as a dare-devil as I used to be at hanging onto the bar for oneeee moreee rep after my injury. I ended up tearing both of my hands on the first rep of the last round too, so that didn’t help the situation. I hate how soft my hands get after not doing pull-ups or TTB for a while. They tear every single time. But this was the perfect scaling for me. I didn’t want to kill myself on the front squats since my legs are still really sore from Monday, and same with the power cleans in the WOD. Double-unders are such cake for me now! At least I still feel good at those!

Wednesday 10/30 WOD at PCF

Rough day. Bad exam, still feeling under the weather, a dude backed into my car in the Whole Foods parking lot, dog came within an inch of being attacked at the dog park, spent an hour and 30+ minutes trying to go about 20 miles. Oof. So today was not my best day at the box. 1 in every 3 workouts is going to be an off one. 1 in every 3 workouts is going to be an off one. 1 in every 3 workouts is going to be an off one. Repeat. Breathe. Haha.

Strength:

  • Clean and Jerk 3-3-3-3: 90-95-95-90. Lots of misses in these. Form was janky at best. My legs are still shot from Monday.

WOD for Time: 8:15

4 Rounds of:

  • 8 Dumbbell Snatch: 35lbs, Level II.
  • 6 Ring Dips: assisted, Level I.
  • 40 Double Unders: Rx.

I was impressed with how…not difficult the DB snatches were. They felt strong and didn’t really wear on me too badly. Next time I’m going to go for heavier. The ring dips were definitely the limiting factor. Double unders were a little off today, but my last set was unbroken. The first four went about 10-30 +/- a few. I like having pretty solid DUs. At least those felt decent. I can’t wait to sleep tonight. Supremely exhausted and just over it today.

Oh, I forgot to post this! From gymnastics this past weekend! Back handsprings with the best coach. Sorry it’s such low quality!

Friday 10/18 WOD at PCF

Today has been LOOOOOOOOONG. I woke up at 4:57am to take my dog 3.5hrs south of us to Chesapeake, VA to have her pre-op consult and surgery for her detached retina. Turns out, her retina has been detached for much longer than they suspected. She ended up not being a candidate for the surgery after all. I really appreciate the fact that the vet turned her down. It would have been so easy for him to demand they do the surgery, just to get the money from our pockets. We would never have known otherwise. I did learn that there is a great chance of this happening in her right eye as well, so I need to keep a very close watch over her vision and make sure nothing irregular comes up. Anyway, ate some Denny’s, loaded up on coffee, and headed home (it took 4hrs30mins to get back…ugh). Overall, 450+ miles in one day, sitting forrreevveeerrr. I was ready to work out, even though I was still pretty exhausted.

Strength:

EMOTM for 10 Minutes of:

  • 2 Thrusters: 65lbs. Felt…good? Strong? Very weird feeling. I expected them to be horrid. Haven’t done thrusters in a while, so this was really nice.
  • 5 Toes-to-Bar: Rx. Eh. Worked on technique and making firm contact with the bar every rep. Still not to more than 2-3 strung together. I can’t flick my legs fast enough!

WOD for Time: 10:37

3 Rounds of:

  • 10 Hang Squat Cleans: 70lbs, Level II-. Perfect weight for me. Just enough without being crushing. Still had to yell at the last couple of each round to get up. My legs are toast.
  • 15 Burpees: Rx.
  • 50 Double-Unders: Rx.

Nomnomnom.

Perfect! Perfect WOD, perfect scaling, perfect everything. So great. Now I’m super crazy energized, had an awesome dinner of Atlantic Salmon, mashed sweet potatoes, and guac. Oh, and some spiced apple cider because fuck yeah fall. Time to round out the night with some climbing. I’m probably going to fail a LOT because..well..leg day Homework forever this weekend. I’m so glad I went to crossfit today. Best.

Wednesday 9/25 WOD at PCF

Rough times. Barely sleeping recently, and feeling overall exhausted. Tyler and I have been hitting the climbing gym more lately, and it’s been really awesome! I love getting a mini-workout in on my days off from crossfit!!

Strength:

  • Clean and Jerk 2-2-2-2: 90-90-90-90. This week has been rough, strength-wise. I probably should have done these at 95, but I just felt so weak and uncoordinated. I’ve done sets of 3 at 90, but only singles at 95. The next time we do sets of 2, I’m gunning for 95.

WOD for Time: 8:08ish, Rxish. Ha.

4 Rounds of:

  • 10 Toes-to-Bar: 10 Toes-to-Rings. Rx-ish.
  • 30 Double Unders: Rx.
  • 10 Burpees: Rx.

I tore the crap out of my palm at the climbing gym last night, so Erika suggested doing my toes to bars on a set of rings since they swing with your rotation, and it’s less rough on your hands. Honestly, these were insanely more challenging by means of body-weight movement vs traditional TTBs. My abs are screaming at me! With TTBs, I can’t string them together well enough to really get a good feeling of their effects on my abs. These, holy cow. Going to be feeling this for a while! I finished at 8:53, but I started from scratch on the rings at 0:45, after I realized that the bar just wasn’t going to work for me today. I’m very proud of doing this Rx-ish!

Monday 8/5 WOD at PCF

Our internet has been out for over a week, so I haven’t been able to update. I just posted the two I missed, and here is today’s! We went climbing for a few hours yesterday with some friends, so my forearms and legs are still feeling that a little.

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Strength:

  • Front Squat 3-3-3-3: 100-100-100-100. This was the perfect weight this week. On the last two sets I really had to fight for the last rep. I was tempted to try 105, but I was already struggling so hard I figured I’d probably fail. Also, since last week was the first time ever doing a set of 3 at 100, I wanted to get 4 strong sets in before going heavier.

WOD for Time: 11:11 total (Annie: 7:30)

“Annie +”

50-40-30-20-10 of:

  • Double Unders: Rx, ALL UNBROKEN!!!!
  • Sit ups: Rx. 50&40 rounds were slow, but all were also unbroken.

Then right into:

  • 50 Wallballs: 14lbs to 9ft, Rx-. Rx was to 10ft, but there was no way that was happening for all 50. I split these into 20-15-10-5, which was better than my original plan to go 15-15-10-5-5. They felt steady and consistent.

Last time we did Annie, I did it in 8:30. Today, I beat that by an entire MINUTE. As I said, all of my double unders were unbroken, which is really freaking awesome, and the wallballs actually weren’t too horrible. I no-rep’d myself on three, because they didn’t quite make the 9ft mark. I liked this. Annie is a good benchmark WOD, but I’m glad we had the extra wallballs at the end. I’m so bad at them/hate them dearly, so it’s good to be able to work on a weakness a little. I’m also proud of myself for sticking it out with the 14lb ball.

Friday 8/2 WOD at PCF

Strength:

EMOTM for 10 Minutes of:

  • 3 Deadlifts: 135lbs. The weight I was previously doing for sets of 2, and these felt good the whole way through!
  • 3 Toes-to-Bar: unbroken. Focused on kipping them together and not dropping from the bar.

WOD for Rounds+Reps: 5+1

12 Minute AMRAP of:

  • 20 Wallballs: 14lbs to 9ft, Level II
  • 15 Double Unders: unbroken, Level II
  • 5 Ring Dips: assisted, Level I

Wallballs were definitely the limiting factor for this. I felt so slow on them! But some people were only getting 3 rounds total, so I guess I wasn’t that slow afterall.