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 8/21 WOD at CFC

Last workout at CFC for…the year? Maybe? Ugh! I hate leaving the beach!

Strength:

20 minutes to work on skill/weakness

  • Clean and Jerk 1-1-1-1: 95-95-95-95. 4×1 PR!

This was a great opportunity to get in PCF’s c&j strength work for this week! On July 24, I hit a single rep of c&j at 95, sandwiched between multiple misses. Two weeks ago, I got one rep of 95 and one at 100. Today I solidly stuck 4 singles at 95, with no problem at all. Boom. This programming flat out works.

WOD for Time: 3:58

“Isabel”

  • 30 Snatches: 55lbs

First Isabel! I never snatch anymore! I should have gone heavier! I should snatch more! These felt so good! I actually really love power snatching! Such a great day!

Finisher

  • 2-4-6-8-10-12-14-16-18-20 GHDs: rest while partner completes next number round. Didn’t realize this was going to be 110 GHDs. Haha. It felt amazing.

Tuesday 7/16 Strength at GMU

Last night I got home too late to go to crossfit, but I was determined to get my squats in this week. I did some GHDs, the strength from PCF yesterday’s programing, and the strength EMOTM from PCF today’s programing, and then called it a day. I’m extremely overloaded with school work right now (honestly I probably shouldn’t even be taking the time to write this right now) so I didn’t have the time to spend doing a full workout, since Tuesdays are normally my days to work in the lab and finish up homework.

Strength:

  • 50 GHDs: Waiting for a bar/squat rack to open up. So many bros doing shrugs in them. Gtfo.
  • Back Squat 1-1-1: 140-145-150!!!!!!!! I SQUATTED 150lbs!!!!!!!!! First I hit 140 again, which I wasn’t really sure if I’d be able to do without being able to ditch the weight. But it felt so good last week, and I felt pretty confident today, so I went for 145. And that rep felt even better than the one at 140! And then I hit 150, to full depth with great spring out of the bottom, and just a slight struggle. I’ve really been working at keeping my hips pressing forward so I don’t fold over at the waist, and it’s allowed me to make HUGE gains. I can’t believe I’m up 25lbs from my 1RM mid-February. Can’t wait to push harder next week!!

Every 2 Minutes on the Two Minutes of:

  • 2 Power Snatch: 55lbs. From the floor, worked on loading my hammies for a good snap. Elbow felt great.
  • 3 Handstand Pushups: 2 ABMATS and kipping, singles. I’ve only strung two together once. Practice time!

So not only did I squat 150, which is monumental-feeling, but I got my HSPUs back!!!!!! I’m still so weak at them and I get gassed REALLY quickly, but I freaking did them!!! I had just got my first few like two weeks before the elbow explosion, so I’m very very happy to have them back again. I love the crossfit gymnastics movements.

WHO IS EXCITED FOR THE GAMES?!!? I am. I AM. I FREAKING AM. Even though Foucher, Ager, Thorisdottir, and Sakamoto, four of my favorites, aren’t competing, it’s still going to be SO GREAT. SO GREAT, I TELL YOU. Ahhhhh!

Thursday 5/30 and Friday 5/31 WODs at CFC

Whoops! Delayed posting! I was so caught up with being at the beach for the last few days that I just couldn’t bring myself to sit down and finish this post! I got in two last workouts before I left. I’m home now. Ultimate sad-face. But I’ll be back in 4 and a half weeks for the 4th of July, and then for most of August! Yay! I’m heading to the noon class at PCF today. I tried to get up and ready for the 930am, I really tried, but I just don’t get along with morning workouts..or morning anything, really.

Thursday:

Strength:

  • Deadlift 5-5-5-5-5: 115-125-130-130-135(PR). This was programmed, and it was a build-up exercise, instead of the 5 heavy sets I’d been doing from PCF’s programming. It was definitely a different feel. They also were coaching the lift much differently than I’ve ever done it before. A single rep of 135 was nearly excruciating the way they were coaching, but the way PCF enforces it I can do upwards of 170lbs. Very strange, but it was neat to do it a different way I guess.

WOD for Time: 13:24

  • 100 Double Unders: Rx.
  • 10 Pistols: Lightly assisted with band.
  • 10 Toes-to-Bar: Subbed GHDs to save elbow.
  • 10 Handstand Pushups: Subbed jackknife pushups to save elbow.
  • 50 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups
  • 25 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups

This WOD was entirely too frustrating for me. I am strong enough to do both HSPUs and TTB, but my elbow just won’t allow it yet. I have two more weeks of “taking it easy” and then I can start attempting things like that as long as I don’t have any discomfort or pain. I just want to be back to my full capabilities. Bah. Also in the first 100 DUs, I kept forgetting to keep my arms pinned at my sides so it probably took me 15+ sets to get up to 100. Then for the 50 I did it in 2, and the 25 I did unbroken. Dur. As soon as I remembered to keep my arms in I killed it! I worked on regular handstands on the beach the other day, and they felt great, but my elbow was definitely fatigued afterwards. Progress!

Progress!

Friday:

Team WOD-Groups of 2. Score: 37:57 and 419 Reps.

Barbell Weight (one for each partner) 1/2 Bodyweight: 55lbs. Obviously not 1/2 my body weight, but I needed to keept it light.

2 Rounds of:

  • Complete as many Push Presses as possible while partner runs 400m. Switch and repeat.
  • Complete as many Front Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Back Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Power Cleans as possible while partner runs 400m. Switch and repeat.

Partner 1 starts on PPs, while partner 2 runs. When partner 2 finishes, he picks up his barbell and starts PPs while partner 1 goes for the run. Then onto FSs, etc. Essentially both partners end up running 2 miles at the end. This is a hard WOD to explain, but I think this makes sense. Either way, holy CRAP. This was absolutely BRUTAL in the hot NC sun. I’ve never been sweatier in my life. My partner was awesome and extremely encouraging, and we freaking ROCKED it. We were second fastest, but only by 20ish seconds, but we had over 40 reps more than they did. It was the perfect weight for me with my elbow and my loss of strength in that arm. The first 5 runs were cake, and I kept a pretty fast pace. I was passing people all over the place. The last 3 were brutal though, and there were a few points where I was pretty sure my legs were going to give out completely.

I’m going to miss Crossfit Carteret! Todd and Rhonda will be coming up my way to head to the Mid-Atlantic Regionals, so hopefully we’ll get to grab a bite to eat or something at some point!

Saturday 5/25 WOD at CFC

Ahhh back to NC. As it turns out, I didn’t get a chance to go to a box in Florida because we were too busy going on trolley crawls , going out on boats, and being exhausted from full days of activity. I also stupidly left my inov8s there, so I’m going to be WODing in chucks for the next week.

Yum!!On Monday, our condo association is putting on a bloody mary contest, and all of the money raised is being donated to the Wounded Warrior Project. I worked on my recipe today. I need to boil down the tomatoes tomorrow, because it just wasn’t tomato-y enough with just blending them. I’m so excited! I want to win! So far though, my recipe is tasting incredible amazing. Delicious!

Strength:

  • Deadlift 5-5-5-5-5: 125-125-125-130(PR)-130. Heaviest since the injury, thus far! Jumped in weight quite a bit on these since the last time. My arm is feeling better every day, and deadlifts just feel so damn great. I’m back up above bodyweight now, and they felt surprisingly light today. Also, my hammies weren’t as cooked after these as they normally are! Progress!

WOD for Time: 8:07

4 Rounds of:

  • 15 Wallballs: 10lbs to 9′.
  • 10 GHD Sit-Ups. Love GHDs. The WOD called for toes-to-bar, but I can’t quite swing around like that yet.
  • 6 Pushups: knees. My arm felt a little wobbly after the deadlifts, so I stuck to knees.

This was actually a WOD programmed by my box back home at some point last week. On Saturdays, Crossfit Carteret has an hour of open gym time where you can do their programmed WOD or just work on your own stuff. That is a luxury that you don’t really get at the boxes up north. Their programmed WOD for today was a partnered version od “Cindy,” and I haven’t been cleared for that volume of pull-ups and push-ups quite yet.

Friday 5/17 WOD at PCF

This week I’ve cut out just about all processed food and refined and added sugars/alcohol, and I feel amazing. I’ve slept better, I’ve had a lot of energy, and as an added bonus my tummy has flattened out quite a bit. I’ve been working extra hard trying to prepare for taking most of next week off while I’m in Florida, and probably eating and drinking more than I’m used to. BFF reunions from college will do that to you. I’m on a collard green and shiitake mushroom kick right now. Wednesday with the tuna cakes, last night with a salmon filet and guac, and tonight with a sweet potato and some mustardy bone-in skin-on chicken thighs. Omg the chicken thighs were heavenly. Very reminiscent of bbq, with nicely charred skin and juicy insides. Oh girl.

Strength:

EMOTM for 10 Minutes of:

  • 4 Ring Dips: Scaled with a thin band. Felt way too easy, but it was my first time doing them since my injury and I didn’t want to push them too hard.
  • 2 Front Squats (subbed cross-armed front squats): 70lbs. Which I think is a 5lb PR for front squats of any kind, pre- and post-injury. So that’s pretty awesome. I might have been able to go up another 2.5, but my legs were pretty smoked towards the last 3 or 4 rounds. Still a little worried about ditching, but they felt good. I love squats, and so does my butt.

WOD for Time: 7:46

5 Rounds of:

  • 15 Russian Kettlebell Swings: 53lbs, Level II.
  • 15 Push-ups: knees, Level I.

Man, my shoulders and chest are so not used to push-ups anymore, especially my left one. I’m still having trouble getting to full extension while there is load on my biceps, so my right arm was doing way more work, and it gassed me. They were definitely my limiting factor for this WOD. Lots of little breaks to shake everything out. I was very surprised how easy the 53lb KB swings felt, and I feel like I’m not too far from being able to do them overhead, once my arm will allow it! I love feeling strong. I love BEING strong.

Finisher:

  • 50 GHDs. I can’t get enough of them. I’m actually considering buying a GHD set-up for our teeny tiny little condo.

Wednesday 5/15 WOD at PCF

TODAY. TODAAAAYYYYYYY. I happy cried today. I started getting misty on my third round of today’s WOD, but forced myself to hold out my tears until the end. And then in my moment of complete and total bliss, lying collapsed on the ground, gasping for air with my arms over my eyes, I cried. I cried because I’m so incredibly proud of myself. I am so strong in spite of my injury, and I am so close to being back to doing normal WODs again!!! Also, I made this super yummy dinner…but now I’m hungry again.

Yummmmmm

Strength:

  • Deadlift 5-5-5-5-5: 115-115-115-115-115. Up 10lbs from last week’s deadlifts! These felt easy, and put literally zero strain on my arm. I didn’t want to push it though, because I was preparing to go wild in the metcon.

WOD for Rounds+Reps: 10+12

15 Minute AMRAP of:

  • 3 Shoulder to Overhead: 45lbs. First time doing anything overhead since the injury!!! They were difficult, but felt awesome. I had to take my time approaching them though, because I didn’t want to jump up from the burpees and rack the bar too quickly and hurt myself.
  • 3 Assisted Pull-ups: First time doing pull-ups! Used the purple band, and did chest-to-bars for the first 4 rounds, then dropped to regular for the rest as I fatigued. Shit yes.
  • 9 Burpees: Rx. These felt GREAT today. So much better than Monday’s burpees. My knees are killing me, but I don’t even care. I felt strong and fast and aggressive and never stopped.

I’d just like to point out that I did 96 burpees today. That’s a lot of freaking burpees.

Finisher:

  • 50 GHD Sit-Ups. I love GHDs. LOVE. Except now my hammies are dying.

Wednesday 5/1 WOD at PCF

Today was a good Crossfit day. I tried some new (since injury) things, and they all felt really really good. In the warm-up, I was actually able to do hang squat cleans with the trainer barbell (12lbs) and alllllmost have it sit in the right spot in my front rack position. Progress!

Strength:

  • Deadlift 5-5-5-5: 100-100-100-100. This was really just an exercise in “can I deadlift again yet” trial and error. Turns out it felt freaking amazing to get some pulling tension on my arm. I went 35-65-85-90-95 in sets of 5, and then stuck at 100 for 4 sets. I didn’t want to push it too hard my first time doing them again, but they felt easy, and really good, and I’m really glad that I tried them today! The programmed strength with clean and jerk, but I’m certainly not at that point yet!

WOD for Time: 6:10

4 Rounds of:

  • 10 Hang Dumbbell Squat Cleans: 10s
  • 10 Pull-ups (Subbed Ring Rows): BW.

I actually did 5 rounds, because I had to use such a light weight and I felt like I just flew through it. I really wanted to use both arms, and not do this single armed, which meant going really light to be careful on the elbow. I grabbed 15s at first, but stabilizing the squat clean at the bottom felt like it was tweaking weird, so I had to back down. The ring rows were okay. I can’t wait to be able to do pull-ups again. I just feel so cheated not doing them!! I was surprised to feel that going from the top of the ring row to extended arms is actually what felt not so great on my elbow. But I just adjusted my heel placement so I was able to assist that side a little and they were fine from there.

Finisher:

  • 30 GHD Sit-Ups. I am going to try to keep knocking out GHDs after every workout. They feel so good all over, and they’re fun and quick and effective. Yay GHDs!

The Past 8 Weeks.

Man, it’s been a LONG LONG LONG time, you guys. A long time. Where have I been? Well, a lot of the usual places. School, my home, my bed, crossfit, my school’s gym. So why haven’t I been posting? That is a very simple answer with a very complicated backstory! Read on for the longest explanation ever. Spoiler alert: there’s blood, bones, injury, emotion, and a shitload of photos, after the break!

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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.