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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I’m Back! Wednesday 1/9 WOD at PCF

Ughghghhghghghhh I’ve been the worstttttttttt. Back in mid-December I did 2 WODs that I didn’t ever get around to blogging about, and from there on it was all downhill. I went away for my birthday and Christmas, and the gym where I was was seriously lacking. I went a few times and did 100 American KB swings (35lbs), 50 Russian KB (50lbs), weighted back extensions, weighted calf extensions, leg presses (was one plate away from maxing out the machine on sets of 5, that was pretty cool), and some cable rows. I worked up a good sweat and was sore the following days, but it just wasn’t anything special. My first full day back was the 27th, and then I left to go to Philadelphia from the 31st through the 6th, and of course, I caught a cold on NYE. It’s still lingering, and today I feel worse than I have in the past few days. I definitely overdid it in my first day back at crossfit yesterday, but it felt amazing and I’m damn happy to be back in there. The only reason I’m looking forward to the new semester kicking up is so I’ll have a set routine to work out and dance and eat and get awesome. GET AWESOME 2013!

Strength:

  • Jerk 2-2-2-2: 75-75-75-75(-75-75 bonus sets). Kept it light, trying to work on form. Turns out my bar path is on point and goes straight up, but I’m pulling my head so far back out of the way that it’s throwing me off. I don’t get it! I’ve never had this problem before! I’ve never nailed myself in the chin or anything, so this fear is very random. Definitely something I need to work on. I did two extra sets because it just felt so light. I stuck with push jerks, and didn’t even feel the need to split.

WOD for Time: 11:16

21-15-9

  • Power Cleans65lbs, Level II. Felt amazing. 21 round was 15-6, 15 round was 8-7, 9 round was 6-3. Really pushed myself to take very little rest.
  • Over-the-Box Jumps16″, Level II. No landing on the top of the box. No rest, powered through each round without stopping.
  • Pull ups: unassisted, Rx. Awful! After such a long break my kipping rhythm was all off. I did sets of 3 and 4 in the 21 round, sets of 3 and 2 for the 15 round, and one set of 2 with the rest singles for the 9 round. Awwwfuuullll. And I can definitely feel it in my back and shoulders today! BUT I am not going to complain, because I did 45 unassisted pull ups. Hell to the yes.

Overall, great WOD to get back in the box with. I’m sore as all get-out, and it brought back my cold, but oh well. I felt amazing, and still do, and I’m super excited to get my pre-holiday body back. I don’t feel like I gained any fat, which is extremely surprising considering how I drank/ate, but I definitely lost some muscle tone. And the number on the scale stayed the same, even though I don’t judge myself by that; it was just…surprising. Abs, I’m coming for you again! My shoulders are filling out so nicely, and so is my back. Happiest. I am supposed to have my new dance class at a different studio location and with a different teacher tonight, but I made dinner plans before I remembered that this was the first week of the session. Oh well. I guess I’ll just have to wait until next week to see how I like it.

Wednesday 8/29 WOD at PCF and Strength at GMU

I have about an hour and a half between two classes on Mondays and Wednesdays, and the gym just happens to be nestled ever-so-perfectly near the two buildings that they are in. I can’t not go, when it’s just so close and convenient! Not to mention not having anything better to do yet. I jumped in there around 12:30pm to get a little mini-strength workout in, not pushing it too hard, knowing that I had Crossfit at 4:30pm today.

Strength at Gym:

  • Front Squats until almost failure: 45lbs x 20 reps. Could have probably done 10-15 more reps, but my legs are still sore from Monday’s squats!
  • 10 Toes-to-Bar: killing time while waiting for the GHD to open up.
  • 30 GHD Sit-Ups: Ouch. Abs still sore from Monday’s GHDs.
  • 4 Rounds of: 5 assisted pull-ups with 36lbs assistance, 5 assisted dips with 42lbs assistance. You stupid, the WOD later had strict pull-ups. Bad move.
  • 50 Weighted Standing Calf Raises: 65lbs. Ouch.
  • 55 Weighted Seated Calf Raises: 65lbs. Ouch.

So, as I said, I shouldn’t have done the pull-ups. That was stupid. It also wasn’t the smartest thing in the world for me to do the calf raises, because we had over-the-box jumps. But, much to my surprise, I actually felt extremely springy in my calves during the WOD, and really felt like they were launching me over the box more than I thought I’d be able to. I think the calf raises might be working!

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55(f on third rep)-50-50-50. My whole upper body is so toasted from the push-ups and rope climbs yesterday, there was no way I was getting 55 up the last three sets. I’m glad I backed down. It gave me some time to focus on my form and keeping my core tight, instead of gettheweightupnomatterwhatittakes. I might back down to 50 for all sets next week to work on that. I say that now, but we all know that’s probably not going to happen.

WOD for Time: 7:52

5 Rounds of:

  • 3 Strict Pullups: assisted with ~32lbs. There was less assistance than the ones I did at the gym earlier. Level II reps, Level I for assistance. So Level I.V. I did 5 in the first round, but quickly realized in the second that that wasn’t going to keep happening.
  • 7 Burpees: Level II reps. I actually like burpees.
  • 12 Over-the-Box Jumps: 16″. Level II height. These were actually pretty fun. I cleared the box every time, and was able to power through with no rest at all.

This workout was pretty awesome. I understand why I wasn’t able to completely preform to what I know I could have (ie. press at 55 across the board, more strict pull-ups or maybe a tad less assistance?) and I’m okay with how I did because of that. Understanding your own body and when/why it’s telling you certain things is an art, and I’m starting to get the hang of it, I think!

Pull-ups are pull-ups, burpees are burpees, and over-the-box jumps are where you jump clear over the box without landing on the top. I can’t be bothered to link to everything right now. Too. Tired. Don’t hate me! Also no pictures after yesterday’s post. Anything posted today would be sub-par!