Monday 3/31 WOD at PCF

I need to remember my camera again!!! I was so good about it for a while and then I forgot once and it totally threw off my routine. I’m actually really exciting going into this week. While it was nice to stick to the schedule of doing the Open WOD every Friday, I’m looking forward to the freedom of doing Mon, Wed, & Thurs if I want, or even Friday added in too. One of my good friends just finished foundations at my box, so it’s really great to have a good friend there, even though I’ve been reaching out and making more friends there recently. Also, after the last two weeks of eating fairly crappy, I’m back on clean eating. While crappy for me is still better than most of the population, I still definitely could feel a difference.

Strength:

  • Back Squat 5-5-5-5: 115-115-115-115. Last week I said I was going to go up this week, but this week they specified that we were only to spend 90 seconds between each set. So with that, I decided to stick at 115, especially since I’m still SO SORE from 14.5 on Friday!

WOD for Time:

  • 20 Handstand Push-Ups: 3:56. Rx was 50, but there was just no way that was going to happen!
  • Rest as needed.
  • Row 2000m: 8:57.5, Rx. Surprisingly, this actually wasn’t that bad! And I hate rowing! I pushed pretty hard for the first 500m, focused on just maintaining about 2:17/500m for the center 1000m, and then really hauled ass on the last 500m. My right ankle was bothering me and cramping up really badly, but I pushed through it and just foam rolled a ton at the end.

Tuesday 3/4 WOD at PCF

Rare Tuesday morning showing for me today. The snow foiled my Monday workout plans, as the only class they held was the 430pm class and the roads were a mess by then. I decided this week I’d hit Tues/Weds/Fri as my 3x. Today was a weird CrossFit day…one completely void of barbell usage (minus the warmup). I don’t really like those days. But it was nice to see some old familiar faces of the noon class, and to get a few “dude where have you been?! We miss you here!” I like the noon regulars. They’re a good group of people.

Strength:

10 Rounds of:

  • 20 Seconds Handstand Push-Ups: 22 total, to 2 abmats.
  • 20 Seconds Alternating Pistols: 50 total, assisted.
  • 20 Seconds Rest

Brutal. Totally effing brutal. I am really really stoked with how I did on the HSPUs though. For rounds 1-4 I did 4 unbroken HSPUs to 2 abmats/round (one abmat HSPUs, I’m coming for you!!!), completely lost all coordination and strength for rounds 5-7 so I ended up doing 3 negatives/round for those rounds, and in 8-10 I got it back and managed 2 unbroken HSPUs/round. So that was 22 HSPUs to 2 abmats. I think that’s a PR? Either way, I don’t think I’ve ever strung together 4 unbroken, and especially not 4 rounds in a row. And 5 assisted pistols/round, and extremely uncoordinated. Today was an off day. But I’m very happy with my HSPUs!!!!!

WOD for Time: 8:57

3 Rounds of:

  • 30 Wallballs: 14lbs to 9ft, Level II-.
  • 10 Assisted Ring Dips: Level I, like a bawse. Godamn ring dips. You bastards.

Dude, 14lb wallballs are heavy. It’s been a long time since I did anything with the 14lb wallball (before my accident maybe? Over a year ago?) and man did it show. In the beginning I was thinking to myself “yeah, I’ll try to do the first 15 reps of each round to the 10ft target, and then I can drop down.” Lol or I could just not get the damn wallball up to that 10ft target no matter how hard I tried. My knees and hips felt really tight, and my shoulders were smoked from the HSPUs. It just wasn’t happening. I abandoned that 10ft target early on in the first round. It’s going to be a bitch when the inevitable 14lb wallballs come up in the Open programming. Speaking of, the Open really gives me something to look forward to every week!! I’m already dying for it to be Thursday for the 14.2 WOD announcement!!! I predict burpees and wallballs for this week. Also, ring dips are the worst.

 

Friday 11/22 WOD at PCF

VACATION TIME!!!!! I love Thanksgiving and my family and the holidays!

Strength:

E2MOT2M for 10 Minutes of:

  • 2 Front Squats: 80lbs. Oh my quads why did this feel SO IMPOSSIBLY HEAVY today.
  • 4 HSPU: to 2 abmats. STOKED. This is the most volume I’ve ever managed consistently. Only failed a single rep on a random middle round. Next time I’m going to try going to a single mat!!!

WOD for Time: 9:47

“Nasty Girls”
3 Rounds of:

  • 50 Squats: Rx. Oof! It’s been a long time since we tackled 150 air squats in a WOD. Total burner.
  • 7 Strict Pull-Ups: assisted, Level I.
  • 10 Hang Power Cleans: 75lbs, Level II. Cycled each round. Should have gone heavier.

I really liked this!! Rx’d is 7 muscle ups. Ha! I was struggling with the pull-ups today. If they were kipping I would have killed it, but man, the strict business took it out of me. My goal was sub-10 min, so I was happy to fall in there. Steady/slow-ish on the squats, because I didn’t want to burn out after the first round.

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!

Wednesday 8/8 WOD at CFC

Strength/Skill:

  • 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-UpsKnees, chest to deck.
  • 30 Chest-to-Bar Pull-UpsAssisted, 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 SquatsAssisted, 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.

Friday 6/29 WOD at CFC

WOD: AMRAP (As Many Reps as Possible)

I think it was called “The Rockaway,” but I forgot to write it down!

  • 5 minutes Handstand Push-Ups: I scaled to doing slow and controlled, full-range handstand push-up negatives, and one long hold in a handstand for the last 45seconds.
  • 4 minutes Air Squats
  • 3 minutes Push-Ups: this is SO IMPORTANT for everyone to watch a video on proper push-up form. I almost never see people go all the way chest-to-deck. I will do a full write up on this at some point.
  • 2 minutes Kettlebell Swings: first time doing KB swings full-range since tweaking my back a month or so back!
  • 1 minute Pull-Ups

Looks easy enough, right? WROOOOONG. Man, by the end of the first 5 minutes my shoulders were completely SHOT from the HSPUs. The air squats were a welcome “active rest” period, the push-ups were completely awful due to the HSPUs previously, the KB swings were great and I felt very strong using my hips as the driving force, and the pull-ups just about killed me. For the HSPUs, as I previously stated, I went to negatives and a hold. HSPUs: 25 + one 45 second handstand hold, air squats: 105, push-ups: 15 strict + 35 knees when form failed, for total of 50, kettlebell swings with 12kg/24lb: 48, pull-ups: a good ol’ whoppin’ 6, but they were unassisted.

So, how do you run a total for this? I guess adding everything without the hold, my total was 234. It was a quick, 15min workout that completely rocked my shoulders and quads. Pretty great! Tomorrow is Crossfit Carteret’s open house, and I’m hoping I’ll be participating in some of the demo-WODs that they’ll be doing throughout the early afternoon. I love working out with them so much! Sad to leave on Sunday!!