Wednesday 7/3 WOD at CFC

So behind! First of 3 catch-up WOD posts!

Strength:

  • Deadlifts 5-5-5-5-5-5 (45%x2-75%-85%-90%x2 of 1RM): 65-65-105-125-135-145-145. These felt pretty good. I wasn’t sure how I’d be doing Crossfit Carteret’s more upright positioning for the set up, since previously I could barely get 135lbs off the ground once. I did much better today.
  • Strict Pull-ups 8-8-8: assisted. These longer sets made me realize how unbalanced my back is now from the injury. Wompwomp.

WOD for Time: 5:17

7 Rounds of:

  • 3-Position Squat Snatch Complex: 35lbs.
  1. From Hang
  2. From Knee
  3. From Floor

I kept this super light, since I haven’t worked squat snatch in months, since before my injury even. I didn’t realize that we could increase weight between rounds if we wanted to, or else I probably would have gone up to 45 after the first few rounds, once I was warmed up. I’m definitely a little uncomfortable pulling from the floor, so that’s definitely something to work on. I need to start hitting snatch days at PCF so I can work on that. It’s definitely a weakness!

Friday 9/14 WOD at PCF

Yesterday was a really awful day. It seemed like every hour there was something else that went wrong. I didn’t go to Crossfit because of lots of different things, but I am so SO glad that I wound up going today. Today was an infinitely better day, and I feel amazing. School was great, my break in between classes to sip a pumpkin spice latte and knit and decompress was great, Crossfit was more than great, my run after (yes, after!) Crossfit was great, and all of a sudden it’s 7:45pm and I can’t stop smiling.

Strength:

EMOTM for 10 Minutes:

  • 2 Hang Squat Snatches45lbs. I literally wasn’t sure if I would be able to do 35lbs, so this was a big surprise.
  • 2 Ring Dipsassisted, with only one yellow band!!!!!! This was the least assistance I’ve ever used. I’m so close to unassisted!!!

This was awesome. I probably could have done 50lbs, but I wasn’t sure since it has been months since I worked on squat snatches. They felt amazing and I only had one fail when I got a little too deep into my squat, and I just reset and redid the rep. Can’t even belieeeeve I was hang squat snatching that, after full snatching 50lbs last. So great!!!!! ALSO the ring dips!!!!! I am the happiest!!! So many super strong women at my box use one yellow band, and I look up to them all so much. And today, I was able to do sets of 2 full-depth ring dips with only one yellow band, barely even choked up!!! Gosh. I am just so happy. And this was only the strength portion!

WOD for Time: 11:23

  • Run 800m: Rx.
  • 30 Wallballs: 8lbs to 10ft, Level I weight, Level II reps. Hate. Wallballs.
  • Run 400m: Rx.
  • 60 Double-Unders: Rx movement, Level II reps.

This was AWFUL! But in the best way! The 800m run was great, and it took me 3:26. As long as I focus on my form, running doesn’t quite suck as badly as it used to. I was up with the top 10 in the group for finishing that run (a run that the coaches specifically said to run FAST, since it’s the first part and we should go balls out), but the wallballs destroyed me. I need to work on my form with them, because I think I don’t use my shoulders and arms enough, and try to rely too much on momentum coming up from the bottom of the squat. The 400m run was pretty bad, but I managed to sprint the first 200m and then really muscle my way through the second 200m, doing more of a jog, and cheered along some of the people I passed because I’m sure I was feeling just as bad as they were, but refused to stop. And today was just not my day for double-unders, but I pushed through. My speed rope was also all kinked and messed up, so I am going to blame it on that.

Then, on my way home, I decided I reallllly wanted to eat a sweet potato, but I didn’t have any goat butter. So when I parked, I stuffed my keys and a couple collars into the teenytiny pocket in the back of my shorts and ran to Whole Foods (where they didn’t have any goat butter, boo) and ran back, for another 980 meters. And it felt so great!!! So what did I do about my sweet potato predicament? Well, last night when I was having an awful day, I came home to Tyler cooking up my pound of bacon from the farmers’ market for me, to cheer me up (because he’s amazing), and he kept the grease! So I put some of it on my sweet potato and a little bit of coarse sea salt and HOLY CRAP I can’t even explain how amazing it was. Throughly enjoyed it, A+, will eat again.

Tuesday 7/24 WOD at PCF

I think I am going to go ahead and blame the past few days (and probably the following few as well) on my womanhood. I’m exhausted beyond words, even though I’m still getting about 9 hours of sleep every night, have an overall blah feeling and mentality, and I gave into temptation and ate about 3/4 of a cup of steamed rice today, which I immediately and still regret. I got home from class and tried to study, ended up falling asleep face down in my notebook, and woke up just long enough to set my alarm for an hour, when I had to leave for Crossfit. Even though I feel crappy, the important thing is that I got into the box and worked my ass off.

Strength:

EMOTM for 10 Minutes of

  • 1 Hang Squat Snatch (about 60-70% of 1rep max): 32lbs. Should have gone heavier (I’m sensing a trend with these EMOTM volume trainings…note to self GO HEAVIER than you think you should go!!!!) but I haven’t worked my squat snatch in months and have no idea what my 1rep max is.
  • 1 Overhead Squat32lbs. Same as above, but replace “squat snatch” with “overhead squat.” I felt strong and steady the whole way through, but could have done more.
  • 4 Toes-to-Bar: Unbroken. Still need to work on getting these strung together with a kip and less swinging at the bottom.

I definitely could have gone heavier, but looking back, I think it would have worn me out before the metcon. 45lbs would probably have been safe, but eh, can’t change it now. The hang squat snatch and OHS look like this when put together (except we only did one OHS, whereas this guy does three).

WOD: 8:07

21-15-9

I really enjoyed this one. The metcons recently all seem to have these three movements in them somehow, which is totally awesome because I desperately want to improve on all three. My hands got sweaty from the ring dips (which are getting way better, but still far from being unassisted) and I kept worrying I was going to launch the kettlebell at the woman in front of me, so I broke up the 15 and 9 sets to re-grip halfway through. The wallballs felt like I was shooting the ball as absolutely high and hard as I could, but still barely made the 10ft target each rep. I think maybe a total of 5 were at about 9ft, but that was close enough for me today.

Honestly, I’m just glad that I even made it in there. I didn’t go heavy enough on the hang squat snatch/OHS compound, I wasn’t extremely strict on the target height for my wallballs, and I couldn’t do all of my kettlebel swings unbroken, but gawtdamit, I got into the box and I worked out and that is more than I used to be able to say when I’d PMS in the past.

I also had the absolute honor of working out next to Erika, my favorite trainer in the world. Erika is about a million weeks pregnant now, and is still completely crushing WODs. Her kettlebell swings were 53lbs, unassisted ring dips, and 14lb wallballs. The woman is a complete power house, even while being pregnant. Seriously, if there was a strategically-placed tree branch or something in front of her midsection, you would NEVER be able to tell that she is a million months pregnant. It is so inspiring to watch her give it her all, and still dominate the WODs Rx’d. If I can get to the point where my performance is half as impressive as hers while she’s freaking pregnant, I will be the happiest lady in all the land. One day at a time. It’s a marathon, not a sprint.