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.

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.

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!!!!!!!!!!

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.

Wednesday 11/6 WOD at PCF

Today was great! Great great great. But no time to write!

Strength:

  • Clean and Jerk 2-2-2-2: 95-95-95-100. First time I’ve hit 100 for a double. I’m getting more aggressive on my jerks finally! I can’t wait to test a new 1RM.

WOD for Time: 7:46

  • 20 DB Snatch: 35lbs, Level II.
  • 20 Hand Release Push-ups: Level II.
  • 20 DB Swings: 35lbs, Level II.
  • 15 Hand Release Push-ups: Level II.
  • 20 1 Arm DB Clean and Jerk: 35lbs, Level II.
  • 10 Hand Release Push-ups: Level II.

I am SO IMPRESSED with myself for this one! I stuck out 35lbs, AND I did all the HRPUs without doing them from my knees! This is a SERIOUSLY awesome workout. I definitely recommend this, and I am going to be revisiting this one in the future to see my improvements. I’m pretty sure I could have done more weight on the snatches and swings, but the c&js were super difficult on my left arm. I have exams tomorrow and Friday so I need to get back to studying! But this was great.

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!

Wednesday 6/26 WOD at PCF

My mind is all over the place, so this entry is sure to be very choppy. Apologies in advance! Today was a great WOD day. My legs are still sooooo sore from Monday, so definitely I wasn’t looking forward to the wallballs or DB snatches. But my elbow felt pretty good today, especially after spending some time rolling out my left biceps on a lacrosse ball.

Strength:

  • Clean and Jerk 1-1-1-1-1: (80-)80-85-85-85-85. Yeah! I wasn’t sure if I was going to be able to do all the sets at 85, so I got two solid singles at 80 first. But 85 felt amazing, and a few times it felt like I was having to pull the bar back down to my shoulders on the cleans from launching it so high! I lookcd back, and 90 was my previous 1RM for C&J, so I’m getting pretty excited to get back up to that. Also, I started working with a wider grip on both the clean and jerks, and it made a huge difference for my elbow.

WOD for Time: 12:27

3 Rounds of:

  • 5 Hang Power Clean: 65lbs, Level I.
  • 15 Alternating 1 Arm DB Snatch: 35lbs, Level II.
  • 30 10ft Wallball: 8lbs, Level II.

I was worried that the 35lb dumbbell was going to be too much on my left arm. I think I need to stop really worrying about my elbow when it doesn’t actually bother me very much anymore. I keep doubting myself and then having it feel completely fine, and I’m worried I might be limiting myself! So I stuck out the 35lb dumbbell and I’m so glad I did. They felt great! I also hadn’t done anything from the hang, so I kept that light. Maybe could have done 75lbs but was sketchy about my coordination ha.

Tyler comes home tonight after doing field work in Nevada for 5 and a half weeks! I can’t wait to continue clean eating with him and start working out again together! I’m going to try to drag him to yoga with me tomorrow morning!

After yoga last week!

Before and after yoga last week!

Tuesday 1/29 WOD and Thursday 1/31 Strength at GMU

I did a lot of different moves the past two workouts. I want to get this posted, and if I spend the time to link everything..well, I’ll give up and never post it. So I’m just going to post it without the video descriptors! I promise to be back to the normal format soon! Also hopefully back into actual Crossfit. Being sick and extremely sore have both destroyed my routine this week!

Tuesday:

It seems like whenever I write about going to Crossfit the next day, I never end up going! I woke up in the morning on Monday and I felt absolutely awful and sluggish. I had my class, and slept for pretty much the rest of the day. I made up for it the next day though!!

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Ehhhhhhhh. Some of these weren’t quite to full, below-parallel depth. I swear, squatting (or any lifting, for that matter) in front of a mirror at the gym is the WORST. I focus so much on watching my form that I psych myself out. “This is so heavy. Omg. You’re getting so low. Omg. Stop. You’re going to have to ditch the weight if you go lower, look how much you’re struggling already.” Pretty much my brain in front of the mirror, every time. But I did them, and they felt pretty good, and I’m confident that next week I’ll hit this for sure.

EMOTM for 10 Minutes of:

  • 2 Hang Power Snatch: 55lbs. Felt strong and steady. Didn’t have to break any sets.
  • 10 ABMAT Situps: Mothereffin’ raspberry on my tailbone from this. Ugh. There has to be a better way.

This was tiring.

WOD for Time: 11:53

5 Rounds of:

  • 12 Alternating Single-Arm Dumbbell Snatch: 30lbs, Level II
  • 12 Alternating Leg Suitcase Carry Dumbbell Lunge: 30lbs, Level II
  • 15 Double Unders: Level II.

This WOD was pretty great, all around. I got all weird right before I started and decided I was only going to do 3 rounds. Then I got to round 3 and I decided to do one more. And then I got to round 4 and decided I was just going to do all 5. Ha. This is why I NEED crossfit. The lunges were death and my double unders were eh, but single arm snatches felt incredible. On the DUs I couldn’t get my rhythm going right. 3 rounds were unbroken, the other two were 10-3-2’ish, but I felt like I was expelling too much energy the whole time. I also warmed up with 5 minutes of solid double under practice, and my freaking calves are still in knots from all the jumping. Ow. I spent more time resting after the double unders too. Neeeeed the pressure of actually being in crossfit!

Finisher:

  • 75 GHDs. Favorite. Forever.

 

TodayThursday:

As previously mentioned, my calves. They are dying. I really need to remember to roll them out more before/after doing lots of jumping, because for some reason they lock up so badly after any plyo WODs. I really wanted to go to crossfit Wednesday, but I was still feeling quite under the weather, the raspberry on my butt hurt, and I could barely walk due to my calves. I rested up and got back into the gym today for a light-ish workout. I was jumpy on caffeine, still feeling slightly sick/sore, and pretty tired. Didn’t preform as well as I would have liked, but eh. I just wasn’t all there today. I was all over the place and didn’t get an actual WOD in, but at least I got some good strength work in.

Strength:

  • Jerk 2-2-2-2: 85-90-90-90(f on second)-85(f on second). Well. That escalated (or…deteriorated..) quickly. I think I started watching myself in the mirror too much and over-thinking it. I need to start lifting with my back to the mirrors. Would that be weird? Probably.
  • Hang Power Snatch 2-2-1-1-1-1-1-1: 55lbs. Form and explosive work. Had a few really bad reps. Was really off today.
  • 6 Rounds of: 1 Hang Power Snatch into 5 Overhead Squats: 50lbs. These felt good. I mean really good. Probably because the weight was so light, but I just felt on point and balanced and tight and great.
  • 1 set of 10 Hang Power Cleans: 45lbs. Don’t really know why I did these. I guess my plan was to go heavier, but then someone came up and asked to use the oly platform so I just moved on.
  • 50 Alternating Single Arm Dumbbell Snatch: 35lbs. THIS IS A BIG DEAL, YOU GUYS. Just in the beginning of December I tried using the 35lb dumbbell for these. Nope. Couldn’t do it. Could barely even do the 30lb, and failed almost every rep on my left side. On Tuesday I used the 30lb DB in the WOD for this movement, and they felt just really great. Today, I wanted to try the 35 and go until I couldn’t anymore, but taking appropriate rest. I literally could have done these ALL DAMN DAY. I was explosive and strong and my grip was on point and everything felt so great. I think working on the hang power snatch has really helped me use my hips in that nice triple extension to help pop the weight up there. A few of these almost got away from me at the top, even!
  • 50 American Kettlebell Swings (overhead): 35lbs. I really wanted to finish with GHDs again, but there was a guy on there who was doing the stupid plate transfer from side to side, and he looked like he was going to do it forever. This was a good decision though, because my abs are still sore from Tuesday’s GHDs!

I’m so damn happy with how my back/shoulders/traps are filling out. My tummy looks a little soft in that picture, and I’m totally okay with it. It’s weird. It’s as if the fat in my stomach has redistributed  itself, so instead of being a little pouch at the bottom, it’s a thinner, more uniform softness over the entire thing. WHICH IS EXCELLENT. I don’t care about softness all over, and I know I talk a lot about not trying to lose weight, but damn did I want that weird little pouch gone. I stood in front of the mirror tonight after dinner, when I was getting into my pjs and I smiled so big and thought to myself “I am SO HAPPY with how I look right now.” And then I just couldn’t stop smiling, because, holy shit, it just keeps getting better. I get stronger and stronger, and happier and happier. I can’t even begin to explain how happy I was using the 35lb dumbbell today for the snatches. Or doing 150 Russian KB swings with the 53lb KB WHAT that is insane. Progress is the best. BEST. Motivator. Ever.

Friday 11/23 WOD at CFC

Yesterday was a total cluster-you-know-what. We had my aunt and uncle over for brunch, and we sat outside in the sun for most of the day drinking, talking, arguing, and having fits of hysteric laughter. I made some delicious paleo pumpkin pie muffins and baked bacon, and helped with making an incredible goat cheese, leek, and grape tomato fluffy frittata. There were all kinds of delicious fruits and sweet potato puree as well. Add in bloody marys and mimosas by the bucketload, and that was my day. I took a quick cat nap around 4, and was ready to head to crossfit for the 5:30 evening class to work off all the booze and sugar. Like I mentioned to a friend this week, “no progress is progress when I’m at the beach,” due to food and alcohol consumption tripling when I’m with my family down here. And I wouldn’t have it any other way!

The WOD was programmed to be “The Big Dirty” again, since only a few people showed up for it on Thanksgiving day. Todd brought up about me doing “Diane,” since it was the scheduled WOD on mainsite, but I vetoed that since I can’t do handstand pushups yet. YET. So he thought for a minute and then decided to throw together a franken-WOD from the Crossfit Games qualifying WODs from Regionals this year. This is what he came up with:

WOD for Time: 16:37

  • Row 1000m: 4:11, PR’d this by three seconds!!!

For the pistols, Todd set me up with a box behind me, so I wouldn’t get too low and stuck in the hole at the bottom since I’m so flexible. Also, when my legs were dying, I was able to use my fingertips to help me start back upwards. This was wayyy more efficient and taxing than the way I’ve fine them assisted in the past, holding onto a ring or bands. Doing that, you don’t work on balance or weight distribution, and I feel like I relied more on the assistance than I probably should have. Doing those pistols after the row was freaking brutal. Todd corrected my single arm snatch form, which was something that I really needed. I wasn’t dropping my hips low enough, and was pulling with my back too much. It was instantly easier, but put more into my legs. Around rep 40 I started split snatching, to get under the weight quicker. I can’t believe the women’s Rx’d weight was a 70 freaking pound dumbbell. This morning my calves and glutes were so painfully tight, I decided to skip out on this morning’s WOD. I forgot my Rumble Roller at home, so I haven’t been able to roll out. I totally blame this soreness and tightness on that!

I leave to go home tomorrow morning. Leaving here is always the worst feeling and I’m going to miss my parents immensely. The next three weeks are going to be hell, and I will be extremely lucky to get in two workouts a week (including dance class). End of semester projects/papers/exams, then a week of finals. Time to buckle down..or buckle up. Not quite sure which, but it’s going to be rough ride either way.

As always, I had a blast at Crossfit Carteret, working out with Todd and Rhonda. If you ever find yourself down in Beaufort, NC, please check out their great box and WOD with them. Until next spring, guys! Thanks again for having me!