Monday 3/17 WOD at PCF

Man, want to know pain? Sit in the car for 7 and a half hours after doing insane amounts of heavy deadlifts. Ow. I’m just really happy I took the time Friday afternoon to roll out my back and hamstrings for as long as I did, directly following 14.3. I can’t even imagine how it would have been had I not done that. Oh, and, I should probably mention, I spent Saturday on the beach in my babin’ suit. What do I come home to? SNOW. A million inches of snow, and below freezing temperatures. I can’t even believe this!!! At least I get an extra day of spring break, and was able to make it to crossfit since the roads had thawed out by 430. Ass is officially in gear. I’m going to attempt to start 4x/week this week. I’m nervous, but excited, because I’m ready to take the next step and push myself to the next level.

Strength:

  • Hang Power Clean and Jerk 3-3-3-3-3: 75-75-75-75-75. I’m still pretty noodley in my core from 14.3, so I stayed pretty light to protect my back in the jerks. I also used this as my first excursion into not dropping the weights from the top, but actually bringing the reps back down to my shoulders, then hips to reset, and then into the next rep. I haven’t done a lot of that since my elbow blew out last year, so that felt awesome.

WOD for Rounds+Reps: 3+14 Rx & 3+10 Rx

AMRAP in 5 Minutes of:

  • 12 Pull-ups: Rx.
  • 6 Burpees: Rx.

Rest 1 Minute, then…

AMRAP in 5 Minutes of:

  • 10 Thrusters: 45lbs, Rx.
  • 1 Rope Climb: Rx.

Since it was a full class, we paired up and had the option to pick which couplet we wanted to start on. I stupidly picked the pull-ups/burpees, and definitely regretted that as soon as I got to the thrusters. But! I did manage to eek out 7 pull-ups unbroken in the first round!!! That was awesome!!!! That’s a PR for max unbroken reps. I think I’m getting stronger, which is great, because I feel like the last three or so months I’ve been about at the same point. Ugh can’t I just be strong as all hell now?! As I mentioned before, I’m going to try to start going 4 times a week, because I feel like I need an extra push and to shake my body up a little bit to get past this plateau.

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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.