Oof. Extra sore from Friday still. I didn’t want to not be able to get in today, so I sacrificed my planned Sunday workout. Baby steps. Baby steps back to 4x. It’s a marathon not a sprint!
- Overhead Squat 5-5-5-5: 55-55-55-55. The last round was rough. I had to stop at the top of each rep and rebalance myself. My descents were slower than they should have been on that round, which was extremely taxing. Oh, and my wrists felt like death.
WOD for Rounds+Reps: 6.
AMRAP in 15 Minutes of:
- 5 Power Cleans: 85lbs, Level II-, Level II was 95lbs. I was barely catching 85 after those wallballs, so I’m glad I went lighter.
- 10 Hand-Release Push-Ups: Rx-, dropped to knees for last two rounds.
- 15 Wallballs: 8lbs to 10′ target, Level II.
This was a gutter. 15 minutes! And I felt every single minute of those 15. I did a lot of shaking out my shoulders and sucking wind, but overall I’m pleased. I pushed myself pretty hard here. Tweaked my knee on my first rep of wallballs, but it’s feeling better now so hopefully that won’t be a recurring issue!
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.
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!
Today was great! Great great great. But no time to write!
- 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.
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!
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
- 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!
Whew. I am struggling for time this week. Quick smash today between classes. Ended up with some surface injuries. Coupled yesterday’s strength component and today’s WOD from PCF. Short and sweet WOD, just like this post.
- Jerk 2-2-2-2: 85-85-85-85-85. Someone had hidden all the 2.5 plates and I didn’t want to try straight for 95. These felt solid though, so I did an extra set. Haven’t hit a Wednesday in a while, so I wasn’t sure where I stood. I know I’m much stronger than the last time we did sets of 2 jerks, I just didn’t want to push it and fall off the oly platform. Ha! The knurling in the center of the bar torrree upppp my right collar bone, the one that sticks out from the AC joint injury forever ago. I like that, because that means I was keeping the bar way up on my shoulders where it’s supposed to be. Injury #1.
WOD for Time: 7:03
5 Rounds of:
- 10 Russian Kettlebell Swings:
53lbs 50lb dumbbell. No KBs in gym. What it lacked in 3lbs it made up for in awkward hand positioning/wrist wrecking. I’m calling that Level II, in spite of the 3lb loss. Ended up with huge bruises on my wrists from this. Ow. The stupid dumbbells at the gym have unnecessarily huge weighted parts (they’re thinner but have a much bigger diameter) so at the bottom of every swing it slammed into my little babywrists. Ugh. They’re going to hurt for a while. Injuries #2 & #3.
- 6 Hand-Release Push-Ups: Level II. The last two rounds were a little wormy, but I did my best to stay super tight throughout, and am stoked to have stuck with them.
- 6 Goblet Lunges:
53lbs 50lb dumbbell. Again, I’m just going to call this Level II as well, because I know I’m capable of the extra 3 measly pounds.
This was a fast, solid workout. Got my abs, shoulders, quads, traps, hammies, chest, and even my back a bit. Seems to be about the time that people who were going a little bit heavier than they’re used to were getting at crossfit, so I’m glad I stuck with the 53ish pounds. If I can make it in tomorrow it’s Karen, which is 150 wallballs for time. Can you see the excitement on my face? No? Well, there is less than zero. Bah! Hopefully I’ll get another solid night of uninterrupted sleep, if the dog will allow it again, and I’ll kill it instead of it killing me!
Sometimes I surprise myself. Sometimes I have a pretty good idea of how I’m going to perform, and then all of a sudden that changes. Sometimes it’s a change for the worst, but today, it was definitely for the better. I was planning on taking it easy, in anticipation of Hope for Kenya‘s WOD tomorrow. By the way, there’s still time to sponsor me! I also had some questionable dietary choices yesterday, in honor of Valentine’s Day, and was expecting to feel weighed down and sluggish. But I got in there, and I just felt good. I mean really good. During the warm-up, I felt like a damn super hero. I don’t know if it was the excitement and anticipation of doing rop climbs in the WOD or what, but I was just ready.
EMOTM for 10 Minutes of:
- 2 Power Cleans: 85lbs. We were really focusing on a slow pull, and the explosive extension when the bar almost hit the hips. I had a few weird ones in the beginning, and then it just clicked around round 5. I also realized that I was subconsciously fearing the bar landing on my shoulders, and catching it low by choice. Changed that, and everything felt perfect and amazing in the world and I am very happy I noticed this on my own. I actually felt like I could have gone heavier, which is so awesome, because it wasn’t long ago when 85lbs was my 1RM power clean.
- 2 Handstand Negatives: extremely slow and controlled. I want to have HSPUs SO BADLY. I have such a graceful handstand hold and kickup and everything from my background as a gymnast, and we used to do them in training when I was younger, but I’ve lost all of that ability. I was also like 9 years old and weighed nothing. I need ABMATs for home so I can practice these!!
WOD for Rounds+Reps: 8+5
12 Minute AMRAP of:
- 1 15′ Rope Climb: Rx.
- 10 Hand-Release Push-ups: knees. Level I. Still excruciating, and I was worried about all of the push-ups I’m going to be doing tomorrow!
- 10 Overhead Plate Lunges: 25lbs, Rx. (The video shows walking, ours were in place, front like steps out, the push off front leg to return back to standing.)
I LOVE ROPE CLIMBS. I just want to scream it from my balcony. I’m damn good at the wrap and stomp technique, and would love some time to practice the J. But man, around 5 or 6 I lost all coordination on one of them. It usually takes me about 3 and a half climbs to get up, and I think that round took me 6. It was awful. On the next round. I took an extra few seconds to compose myself, and jumped up and killed it in about 2 and 3/4. I had planned to break the pushups up into sets of 4-3-3, but instead I did the first few unbroken, and the rest I went 7-3. Felt great. Focused on tight butt and core, and squeezing my thighs. One day I’ll have these strict! And the lunges. Oh lunges. I had psyched myself out thinking that the 25lbs was going to be too heavy on my drive there. When it came time to set up for the WOD, I had a 15lb plate out just in case I needed to fall back. And then I decided no. I’m going to beast through this. I’m good at lunges. I have explosive, powerful quads. I got this. And I freaking KILLED them. I did each set unbroken, and they felt great. They didn’t start feeling bad until the last two or rounds, and even still, they were easy until reps 8-10.
I don’t know. I’m just excited. I’m excited that I’m feeling so much better lately. I’ve been tired and not sleeping very well and sore, but I feel like my brain has pushed the reset button, and it’s making dealing with the stress of life so much easier lately. I’m also dialing in my nutrition much better, and feel incredible from it. I am so excited for Hope for Kenya tomorrow!! Yayyayayay!
Just a quick write-up about today’s WOD! I need to get some sleep and recover for tomorrow’s leg demolition day of squats, rowing, and thrusters!!
- Behind-the-Neck Push Press 2-2-2-2-2: 70-70-70-70-70. This surprised me! I was thinking that I would barely be able to get 55 up. I felt strong and like I could probably get more weight up, but there were a couple times where the bar came down hard on that big bulgey vertebra at the base of my neck, and I just decided to stick at 70 since I hadn’t done these in forever. Although, I did feel more confident about these, since my chin wasn’t in the way to smash!
WOD for Time: 10:23
- 30 Burpees
- 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
- 30 Hand-Release Knee Push-Ups
- 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
- 30 Knee Push-Ups
- 30 Burpees
I did the rep scheme for the Rx’d level, but had to be on my knees for all the pushups, which put me at Level I. Also, I was 5lbs short of the Level II weight for the lunges. I should have gone for 30, but it just felt so damn heavy before the WOD started. Eh. Oh well. Very impressed with my performance and my endurance through this one. Short bursts of rest to shake out my arms and shoulders, and did both sets of burpees without any rest whatsoever. Needless to say, my arms and shoulders are completely toast tonight!
I also bought a new gym bag today, and I’m very excited to get back to supplementing some strength days at the school gym once classes start up again on Tuesday. AHH. That is terrifying, but I’m definitely looking forward to the routine of it all, I suppose. And carrying all of my swag in my sweet new bag! Yay, retail motivation!
- Goal Setting: Todd gave a really great and inspirational lecture about goals, how to set productive goals, and ways to make them a reality. It was extremely inspiring, and has definitely helped me get my head back in the game for planning past Tough Mudder. Right now, my main fitness goal is to successfully finish Tough Mudder with my team (with little goals throughout, like get across the monkey bars and the rings, etc.), but I don’t have many other concrete goals past that. Over the next few days, I am planning on really putting some thought into setting some goals for my near and far future. I’m also going to try to ask Todd for his notes from his lecture so I can really hone in on his tips. I need more goals in general, more specific goals, and more attainable goals!
- 5 Minutes of alternating 45 seconds of Double Unders practice, 15 seconds of rest.
WOD for Time: 21:04
- Run 1 Mile: 9:41. Ran the whole time; too fast out the door, too slow in the middle, and just right towards the end.
- 50 Sit-Ups: Rx.
- 40 Hand-Release Push-Ups: Knees, chest to deck.
- 30 Chest-to-Bar Pull-Ups: Assisted, too sweaty to stay on the bar for more than 7 or 8 reps at a time.
- 20 Handstand Push-Ups: Strict regular push-ups, chest to deck.
- 10 Pistol Squats: Assisted, hanging on to resistance bands for help out of the bottom.
SO AWFUL, but so great. I love that the hardest WODs make me so freaking happy afterwards. I almost backed out of running the mile when I saw this WOD written on the board because my calves were extremely sore, but then Todd gave his amazing speech about setting goals and I realized that I was just trying to give myself an excuse not to run because I hate running. As I said, my timing/exertion was a little off until probably the last 1/4 mi, so I probably should work on adjusting that. I’m glad I got in there well under 10 minutes, but I have been closer to 8 recently. I blame the sweltering humidity, and my bad pacing. Tyler pulled ahead on the run by almost a minute, but I caught up with him through the body-weight movements and we ended up finishing at the same time.
This was our last WOD with Crossfit Carteret, and my last one with them for the rest of the year. Yesterday one of the regular females (who, by the way, is a complete beast and squatted 200lbs) said “you’ve been around so much this summer that it doesn’t feel like you’re from out of town!!!” and that made me feel so happy. I am so incredibly proud of myself for getting into the box down here so many times while on my vacations, and becoming a summer regular. Todd and Rhonda (and the rest of the athletes at Crossfit Carteret) have been so amazing, accepting me into their box and pushing me as hard as their regulars, and I’ve done my best to pay them back by buying merch from them, but nothing can compare to their amazing hospitality. This is the first summer in my entire life where I have kept my fitness goals in check and really pursued them, and I have them to thank for this. It has been so wonderful having Tyler pushing me along, and even my parents have been keeping me in check with my workouts. I love my support system. I’ve been so successful for the first half of this year, and can’t wait to see where I will be at the end of December.