Monday 3/24 WOD at PCF

Whoops, forgot to post this one!

Strength:

  • Hang Power Snatch 3-3-2-2-1-1-1: 55-55-65-65-70-70-70. Bleh.

WOD for Time: 9:15ish

4 Rounds of:

  • 5 Deadlifts: 135lbs, Level II-.
  • 10 Burpees: Rx.

Then, immediately following with no rest:

  • Row 1000m: Rx. 4:22; 2:06 first 500m, 2:16 second 500m.

I desperately need to get better at rowing! I also should have gone heavier on the deadlifts. Eh. Next time!

 

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Wednesday 10/9 WOD at PCF

As promised, here’s the video of me hitting the 105lb clean and jerk from last week!! Threw my hips forward on the clean, but still caught it solid and the jerk felt pretty good, even though my back knee was barely bent. I really need to start videoing myself so I can critique my movements more. I’ve learned so much just from these two!!

Strength:

  • Clean and Jerk 3-3-3-3: 85-85-90-90. The 90s felt better than the 85s, for sure, but I wore myself out starting with 85. Used elbow cues and tried to sit back into my cleans instead of pushing my hips forward, and they felt smooth and solid.

WOD for Rounds+Reps: 6+6.

7 Minute AMRAP of:

  • 1 Hang Squat Snatch: 42lbs, Power Snatch. Because I apparently can’t squat snatch anymore. Shit. Need to work on that.
  • 3 Overhead Squats: 42lbs, 4 reps. Since I couldn’t catch my snatch in the squat, I added an extra one. Worst. Idea. Ever. My wrists feel like noodles.
  • 5 Ring Pushups: knees. Ha. What a joke. These are insanely difficult.

Yeahhhhhhhhhhhh today was a #justshowup day for me. It’s been a supremely long week, and it’s only Wednesday. Oof. Hopefully Friday will be better. I’m going to try to get some squats in between classes tomorrow since I missed Monday’s 10-10-10. Gunning for solid 3×10 at 100 this week. I always feel weaker at my school’s gym, so we’ll see how that goes..if I can even get in there.

Monday 9/30 WOD at PCF

Holy crap, last day of September. Finally! It’s finally October! I love fall!

Strength:

  • Back Squats 10-10-10: 95-100-100. Stoked on this. Ran out of time AGAIN, but felt really good about them. Very strong all the way through, but that last set, whew. Perfect weight for today, but wish I would have had time to do one more set at 100.

WOD for Time: 14:07

21-15-9 of:

  • Hang Power Snatch: Level 11, 55lbs.
  • Bastards: Rx. Aka lateral over-the-bar burpees.
  • Pull-ups: Level II, unassisted with 15-12-9 reps.

This was awful! But so great! I really really felt like I got a solid workout today. I actually really like snatching, and this felt really good. It worked my forearms and legs and trunk and everything just feels great. Solid Level II. Slow, but solid.

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.

Thursday 11/22 WOD at CFC, and Thanksgiving!

I’m currently down at the beach for Thanksgiving with my parents, and that means that I get to drop in at Crossfit Carteret!! I love working out with them. The best people, fun WODs, good strength/endurance work, and did I mention best people? I love it down here. They decided on a turkey burner chipper for today’s WOD. They were originally thinking Filthy Fifty, which I was excited about since I’ve never done it, but then they changed to Big Dirty. Unfortunately, I had to get back to my parents to have dinner and we spent a lot of time talking in the beginning, so I decided to do 1/2 of the traditional Big Dirty, doing 200m runs and 20 reps instead of 400m and 40 reps. It still totally kicked my ass!

WOD for Time: 18:34

“1/2 Big Dirty”

All lifts done with an empty, 30lb bar.

There is so much that I’m thankful for this Thanksgiving. I am not someone who overlooks how lucky I have it on a daily basis, but it’s always nice to spend a day of complete reflection. I am so thankful for discovering crossfit, and for having an awesome support system to keep me going. I’m thankful for finding Patriot Crossfit as my homebase, with their flawless programming, attentive and inspiring coaches, and great athletes to compete with. I’m also thankful for finding Crossfit Carteret, down here in Beaufort, NC. Who would have thought that such an incredible box would be only a few miles away from where I’ve been vacationing my entire life?! The owners, Todd and Rhonda, are such amazing people, as are the rest of the people who WOD there, and it really feels like a second home for me. I am so thankful that I have found an exercise regime that keeps me motivated and interested and excited; for that amazing butterflies-in-stomach feeling I still get EVERY SINGLE WOD while the clock counts down “3-2-1-GO,” and for something that gives me the satisfaction of feeling strong, confident, driven, and completely badass, with visible progress in the numbers and on my body. Nothing has ever made me feel better about myself, the way I look, the way I feel, the way I think, and they way I perform on a day-to-day basis, no matter what task is at hand.

Anyone who knows me personally knows that I am extremely close with my family, so of course I’m extremely thankful for them. That goes without saying, because I tell them weekly how much I appreciate everything they’ve done for me, and their continued support no matter how ridiculous my current endeavor is. If I were to go deeper into this or start talking about my friends that I’m thankful for, I would surely write page after page and end up crying for the rest of the night. So I’m going to avoid that and just say that I hope those close to me know how much I love them, and how empty my life would be without each one of you. I love you all.

Tuesday 10/2 WOD at PCF

I’m feeling a little worn out today. After the CFT Saturday, white water rafting all day Sunday, and dance class Monday, I’m feeling a little more gassed than usual. I was able to use my wrist wraps for the first time doing snatches and they helped a great deal. I’m going to try to write a post about my favorite Crossfit accessories pretty soon. I’m excited about that one!

Strength:

EMOTM for 10 Minutes of:

  • 1 Snatch45lbs. These were all over the place. My elbow was sore so I dropped down a little more than I wanted to, in order to get good speed under the bar and catch it in a full squat without too much soreness.
  • 1 Hang Power Snatch45lbs. The suggested move was a hang squat snatch, but since I couldn’t get the regular squat snatches consistent I decided to just hang power snatch. These felt awesome, actually.
  • 1 Strict Pull-up: thin band for assistance. I started out doing one strict pull-up and two ring dips, each with one thin band for assistance, but since my elbow was feeling rough, I stuck just to the pull-ups after round 5.

WOD for Reps: 85

3 Rounds of:

  • 1 Minute Ground-to-Overhead: 45lbs, Level II. Started out power snatching, quickly moved to clean and jerks.
  • 1 Minute Rest: Rx.
  • 1 Minute Row for Calories: Rx. Set to 8 on the resistance level for rounds 1&2, 90% for round 3.
  • 1 Minute Rest: Rx, this joke will never get old, sorry guys!

For the GTO, my breakdown went 14-11-11. The 14 in the first round came from starting with power snatches, which are much more time-efficient than power cleans & jerks. Then nice and constant through the last two rounds. For rowing I went 17-16-16. I’m not sure how I managed 17 cals in the first round, but that was pretty awesome. That totaled 85. Pretty happy with that. I was exhausted and sore directly following this workout, and came home and collapsed on the couch for a few minutes before getting some lunch in me. This was a sneaky day!

Gratuitous, post-Crossfit.

Since I’m pretty swamped with schoolwork this week, and damn tired, I might take tomorrow off. It all depends on how much work I can get done tomorrow morning before class!

Wednesday 7/18 WOD at PCF

I am already so sore from this WOD! I pushed myself pretty hard, and definitely am feeling it in my legs, butt, and shoulders. So great! Tomorrow is all sprint rowing, so I’m looking forward to that as well. Looking forward to rowing?! Who am I? I used to hate it, but my form has improved so much and I’m actually pretty into it lately. I might try it on a higher resistance setting tomorrow.

Strength:

  • Strict Press 3-3-3-3-3 (about 90% of 1rep-max weight for all 5 working sets): 55(fail)-50-50-50-50-50. My press is getting better, despite the numbers not going up too much. Really wanted to have 55lbs be my working set weight, but just couldn’t make it happen. 50lbs felt great until the second to last round, and I have no idea how I got the weight over head on the last rep, but somehow I did. Then the last round was strong and steady again.

WOD: 8:40

4 Rounds for Time of:

This workout was a real bitch. I did all of the wallballs unbroken except for that one time the ball almost hit me in the face, and in the last round it slipped out of my hands at the bottom of the squat. The ring dips were all unbroken except for the last round when I felt like my shoulders were going to fall off. And I found some super power with the hang power snatch, and they felt really great. I tore my hand yesterday on the toes-to-bar, and it was KILLING ME doing them unbroken. The first two rounds were unbroken, the third was 2&3, and the last was 3&2. I didn’t want it to tear worse and my tape had slipped off, so I was probably more concerned about my hand throughout this than I should have been. I also had a clicking moment in the first round where the hang power snatches felt reallllly heavy. I decided to just jump with my hips as hard as I could, and all of a sudden it was as if I was lifting no weight! That’s one of the fundamental things to olympic lifting, jumping with your hips for power, but for some reason it really clicked when I got angry and aggressive over the weight feeling almost too heavy. It was awesome!