Friday 7/27 WOD at WSC

Death. Complete and total exhaustion. I am not a morning person by any means, but since I’m leaving to visit my grandmother in Delaware for the weekend I won’t be able to work out later on today, Saturday, or Sunday, so Tyler and I headed to the gym early. Sunday is the Paleo/Primal Potluck at the Caveman’s Man‘s Humble Cave in Winchester, VA. All are welcome, but entrance only granted if you bring something delicious to eat (kidding, but it’s appreciated!!). I am very excited for all of this! I am also very excited for two days of real rest, and not rest like last week where I ended up working out on Sunday!

HOT AIR BALLOON MUSCLE-UP. If you don’t read/watch anything else on my blog, watch this. Life goal!!

Strength:

  • Front Squats 5-5-5-5: 45-45-45-45. This was more of just a mobility and form exercise for me. I watched myself in the mirror and was able to connect the difference between keeping my elbows up and not, and also going all the way down into the squat versus only coming to parallel. It barely even felt like I worked my quads, which is crazy since yesterday getting out of a 42ld front squat for the thrusters felt practically impossible.
  • Row 1000m: 4:40.1. I set the damper on the rower to give a little more resistance (for example, I normally row on a 5, and bumped it to 8 today, with 10 being the max setting) and didn’t want to go at it too intensely because I didn’t know what the extra resistance was going to feel like. This time only ended up being about 12 seconds slower than my previous 1000m attempt, so I look forward to trying it again balls out, with the damper set on 8 and seeing what my time is.

WOD: 15:32

3 Rounds for Time of:

All Level 2!! Mayyyybe overestimated myself a little bit with this one though, not to mention being completely exhausted and attempting to work out at 6:45am. Ugh. The burpees were all unbroken, and double unders were broken into two sets each time, 12 and 8. My wrists were just super slow today. I can usually do about 23-26 unbroken, but not today. I don’t think the pull-ups would have been as much of a problem if the dang bar grips weren’t so slippery, and I kept having to come down and regrip. I also tore my hands in the last round, so that slowed me down as well. Ouch. I most likely should have done these with a little bit of assistance for a faster time, but I am so proud that I did 45 unassisted pull-ups today. I also started trying to work on my butterfly kip, but I don’t think I can quite get my chin over the bar with those yet. I am going to stick with my regular kip for the WODs and maybe I’ll get the butterfly once I get a little more strength built up.

Friday 7/20 WOD at PCF

Patriot is going to start doing rope climbs in every warmup on Fridays now! Best news! I love rope climbs!! So excited about this. I’m still using the wrap-and-stomp technique, but I think I’m getting ballsy enough to try some other ways. Climbing up the pole over and over again at dance class really gives me a leg up with these.

Strength:

EMOTM for 10 minutes of:

Ehhhhh maybe went a little too light on the deadlifts. I’d say about half of the rounds felt too light, and half of them felt just right, which means I probably could have thrown another 5-10lbs on. Again, I’m really liking this volume/strength circuit the box is doing lately!! I asked the trainer what he thought about my transitions, and if he thought that I should just work on my strict pullups since I don’t have those unassisted yet. He watched me do one and said it looked awesome and to focus on them. I feel like I really have a good grasp of what the motion of a muscle up is supposed to feel like, but refuse to try until I have strict ring dips on lock without assistance.

WOD: 7:56

5 Rounds for Time of:

  • 5 Thrusters42lbs. Thrusters are awesome. I love to hate them, because they feel sooo bad while doing them, but are such an amazing compound movement.
  • 10 Bastards: My favorite variation of the burpee. It makes a huuuuge difference to not have to open the hips completely up at the top and jump to clap overhead.

I really enjoyed this WOD! I’m not going to lie, I had a 35lb bar on standby in case the 42 was too much. Since I’m smallish, even 7lbs makes a huge difference. But I stuck with 42 the whole time and focused on being explosive through my hips and keeping my elbows up, after the trainer came by in the first round and yelled at me to keep my elbows up and the bar higher on my shoulders. What a difference that made! Again, yet another thing that is a fundamental for the movement, (front squats, in this case) that just needed to be repeated to me in the moment to get my head back on straight!

I actually felt way stronger than I did yesterday, and I totally give that to getting a solid 8.5 hrs of sleep last night. I love not having class on Fridays! I will be off the grid tomorrow as Tyler and I are going mine hunting for rock samples (crazy geologist boyfriend) and then camping for the night somewhere, and on Sunday I’ll be visiting my lovely grandmother for a few hours. I should be back in action Sunday evening! Hopefully I’ll see at least some of you tonight at the So You Think You Can Pole Dance competition I posted about yesterday!

Oh! One last thing! The views and comments and follows and messages I’ve gotten about the blog are completely overwhelming. Thank you all for your amazing support and for reading about my experiences!!! If you guys ever have any questions or comments please don’t hesitate to ask!!!