Friday 11/7 WOD at PCF

Strength:

E2MOT2M for 10 Minutes of:

  • 1 Power Clean/Lunge R/Lunge L/Jerk (P Curtis): 75lbs. Easy. Probably should have done 85lbs since it was only 5 reps!
  • 4 Ring Dips: assisted, but I finally feel like I’m making progress on them! All 4 of each round felt strong, and I used less assistance than usual.

WOD for Time:

15-12-9 of:

  • Pull-ups, Level II. Started doing chest-to-bar pull-ups, which was Rx, and got through the first round, but was wayyyy to tired in the next. Very happy.
  • Overhead Squats 55lbs, Level I. I couldn’t get my grip/positioning right on the first round, but did the 12 and 9 rounds unbroken. Definitely limited by  the shoulders, not the legs!
  • Over the Box Jumps: 20″, Rx. Easy. Jumped on and then over. I chugged through easily, with no rest. I actually really liked these. These were a nice change from normal box jumps.
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Friday 2/14 WOD at PCF

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.

Strength:

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 ClimbRx.
  • 10 Hand-Release Push-upsknees. Level I. Still excruciating, and I was worried about all of the push-ups I’m going to be doing tomorrow!
  • 10 Overhead Plate Lunges25lbs, 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!

Monday 2/4 WOD at PCF

Sometimes life gets in the way of working out, and sometimes you just have to accept that. This Saturday, my grandmother, who I am..er..was extremely close with, passed way. She’s been having highs and lows for a few years now, and the lows finally won. I am dealing with extreme lethargy and apathy, having zero desire to do school work, work out, or really just leave the bed, in general. Her funeral is this Friday, and it is an extreme source of anxiety for me right now. I know that it is going to be an exhausting release of tears and sobs, and a shock to my mind and body. I just want it to be Friday and to deal with it, and come to terms with the reality of this whole thing.

That being said, it’s Monday and I hate missing squat days, so I forged myself into crossfit. As usual when I don’t want to go, I am very glad that I did. It got me out of my head for a little, and reminded me of both my physical, and emotional strength. When tragedy strikes, it’s so important to try to keep a grasp of that, for me at least, so I don’t spiral into a rut. Although it helps to have a great support system reminding me that I’m strong and will get through this, it’s just so much more important and satisfying to recognize and feel that on my own for myself. When all else fails, #justshowup. You’ll be happy you did.

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Unlike last week, these felt amazing. I felt strong and steady at the bottom of each squat, and powered up no problem. I easily could have gone to sets of 2 at 125, but I was sharing the racks with two other girls and I wouldn’t have time to do four more sets after the first two at 120. But since last week’s squats were super questionable, I’m okay with taking another week at 120 across the board.

WOD for Time: 8:50

21-15-9 of

I was going to go for 55lbs, which was the level II weight, but while I was preparing for the WOD I did a few push presses at 55lbs and my back felt a little wonky. My legs and butt are sore from the pistols on Friday also, so I decided to just go for level I. But I know that I’m more than capable of the box jumps, so I just kept those Rx. I failed on the first rep of the 15set, underestimating how cooked my legs were going to be from the lunges. I caught myself before hitting the floor, shook it out for a second, and went right back at it. I wish I had done maybe 47-50lbs, but at the same time, sitting down is really hard right now as it is, so oh well.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

I started taking Cod Liver Oil again today. I used to take it regularly, but my diet wasn’t quite dialed in and I would burp it up for hours after taking it…and it was really gross. So I’m starting slow and building up to a full dose, taking it with my protein shake and making sure to get some fats in very soon after. I only burped once after taking it, and it hardly had any taste, so I think so far I’m doing a good job. This adds to my supplements: 2,000 IUs of Vitamin D, B Complex, Joint Support, and Stress Relief. I’m also starting to try to get in Chia Seeds daily, to get those good Omega-3s. Screw a “spring break/summer/beach body,” I’m working on my LIFE body, and it’s looking damn good.

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.

Sunday 1/20 WOD at PCF

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!!

Strength

  • 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!

Monday 11/5 WOD at PCF

So, I forgot to log a WOD a weekish ago. And then I fell off the wagon the past week, due to the hurricane and not getting enough sleep, and just generally feeling terrible, post-sickness. But I’m back around, and back to killing it in the box.

Strength:

  • Squat 5-5-5-5: 95-95-95-95. Finally! Getting into the box on a Monday for squat day!! These felt great. I easily could have done at least the first two sets at 100lbs, but I wasn’t really sure where I stood with sets of 5. The first three were so easy, then the last two come out of nowhere and are just agonizing. I stuck to low-bar for all four sets.

WOD for Reps: 201

3 Rounds for Reps of:

  • 1 Minute Alternating Front Rack Lunges55-35-45.
  • 1 Minute ABMAT Sit-ups: Rx. I’m really god at sit-ups.
  • 1 Minute Push-ups: Level I, on knees. I didn’t want to do any snaking up from the floor, so I just stuck to knees. Glad I did, I can barely lift my arms now.

I haaaaaaate lunges. Haaaaaaaate. I thought I’d be able to hang at 55lbs the whole time, which was between Level I and Level II, but I underestimated how cooked my legs would be after the squats. I failed towards the end of the last minute, and pulled the plates off before round 2. I didn’t want to waste the time getting lighter plates to put on the bar, so I just went with 35, but during the situps the coach came near my end and I was able to flag him over and ask him to grab them for me. That was great, because I could definitely do them at 45, no problem. So what whole ordeal was a little frustrating, but oh well. Like I said, I was surprised how weak my legs were!

Tomorrow is going to be so busy. Dance class in the morning, breakfast with my mom right after, then going to vote, then going to see an Endocrinologist to try to sort out my sleep issues, and finally to class in the evening. I am going to sleep so well tomorrow night!

Tuesday 7/17 WOD at PCF, and the Importance of Sleep!

Man, it’s been a long day. I haven’t been able to get into bed before 11 since last Wednesday night and it’s really taking its toll on me. I attribute so much of my fitness success to my 8+ hours of sleep a night, so much so that I’m ashamed I haven’t written about it yet. Maybe now is a good time. I never ever EVER feel well-rested, no matter how much sleep I get. I could sleep for 14 hours, wake up, have a bite to eat, and immediately go right back to sleep. I literally cannot remember a single time where I woke up and didn’t feel tired, or a day where I didn’t think about/have to keep myself from napping. Most of this is due to my thyroid issues and Lyme Disease, both of which cause immense fatigue, exhaustion, and insomnia, all things I experience regularly. I mainly have it under control lately, and for the first time in my life am not napping 4-5 times a week, and I 100% have Tyler to thank for this…Except for the occasional Saturday, where I will wake up, have a little breakfast, migrate to the couch, and go back to sleep for 3 hours. Shhhh. Saturdays don’t count.

When we moved in together, he was waking up way earlier than I was in order to commute in to school or work, so he started trying to be in bed and almost asleep by 10pm. I didn’t want to just sit awake and alone on the couch surfing the internet, so I decided to start going to bed with him. And holy crap, all of a sudden I started being able to workout, cook meals, go on long walks, do homework, read, and more, all without wanting to go into a 24hr coma immediately. We’ve been more lax over the summer since we both wake up a little later and have less demanding schedules, so the bedtime has been unofficially pushed to 10:30-11pm. We sound like old farts, but he gets up and runs or goes to the gym in the morning before work, and I go straight to school for 4 hours and then to Crossfit or dance class. We are active people, and I would never be able to be this active if we hadn’t started going to sleep earlier. I still have to take naps here and there, but not nearly as often. I hope one day I will experience what it feels like to wake up in the morning and feel ready for the day, because even with so much sleep it still takes 3+ alarms and Tyler’s help to get me out of bed most days. Crossfit and dance definitely help. I feel so much better on the days when I get more exercise, and sleep like a rock!

Moral of the story is get more sleep so you can get more exercise. Get more exercise so you will get more sleep. It’s a cycle, so break into it and make it happen!!

Strength: EMOTM (Every Minute On The Minute) for 15 mins of:

Super interested in this volume&strength training! I like EMOTMs because they allow for a little bit of rest with explosive periods of work. I probably could have gone heavier on the Power Cleans, and it seems like just about everyone at the box overestimated and went a little lighter than they could have. But I was also trying to keep in mind the beast of a WOD coming after this, where I was going to take on 60 Toes-to-Bar. Speaking of:

WOD: 14:23

4 Rounds For Time:

  • 15 Toes-to-BarDid. Every. One. Rx.
  • 15 Back-Rack LungesLevel 1 weight of 32lbs, bleh (barbell lunges in video).
  • Run 200m: Rx. Ha.

Eff me. The TTB were hard. The lunges were hard. The runs were hard. Everything. It was a good workout, but I can tell I’m going to be hurting tomorrow. I probably could have gone for 45ish pounds on the lunges, but it would have added a lot to my time. I had enough of a struggle with the TTB and the running in 102degrees, so I’m not too worried about it. I was one of the last 5 or so to finish, and there were lots of people cheering me on. It was awesome and I did the last set of lunges with only one quick break to adjust the bar on my back. That was a fun workout, and I hope that in the future I’ll be able to revisit it and compare times.

Oh, I took video at dance class last night and pulled some stills in case I’m too busy to edit together a video. I’ll be writing a proper entry about why I think every single female should try pole dancing at some point in her lives later on in the week if I have time!!!