Friday 3/7 OPEN WORKOUT 14.2 at PCF

Whoops, this ended up being a really wordy post! 14.2 announcement: lololololololololololololol. Dave Castro is such a troll. 14.2? More like 14.gof*ckyourself. Suchhhhh a bummer of a workout, for so many of us. They wanted to “break up the leaderboard” with this WOD, so they did this weird mashup of time cutoff & ascending reps (a bummer lovechild of 13.4 and 13.5) with a not-so-heavy OHS and chest-to-bar pull-ups. I wish it had been regular pull-ups for the first 2, 3 minute sets, and then climbed to C2B. Even though I did them in sets of 2s and a couple 1s, they just took forever. I’m really proud though, because I’ve definitely never consistently hit C2B pull-ups before so that’s a small win, I guess!! And on my 8th OHS (really my 9th, since I got a no-rep, ugh) my shoulder started rattling as I almost lost the weight backwards. I regained control, but man, that was a scary feeling. I am not trying to bring back DisloKatie with another dislocated joint!! I cleaned the barbell both rounds, and then hopped it over onto my back to pop it up into the top position. It took an extra couple of seconds, but the exertion it would have cost me snatching it to overhead just wasn’t worth it.

Anyway, after sleeping like complete crap last night and with my hands still being sore from Wedneday’s toes-to-bars, I set a goal to just make it though one round of 10 OHS and 10 C2B. I did that, and then got 4 more reps of OHS. Seems like nothing for 3 minutes of work, but man, I was going as fast as I possibly could. Pretty sure I don’t want to redo this one. I regret not trying 14.1 again, but I don’t think I’d make an improvement on this in the next couple days. Bummerpocalypse, CrossFit HQ.

Workout 14.2: an astounding 24 reps.

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 10 overhead squats
  • 10 chest-to-bar pull-ups

If you complete both rounds within 3 minutes, continue to:

From 3:00-6:00
2 rounds of:

  • 12 overhead squats
  • 12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

WOMEN – includes Masters Women up to 54 years old

  • 65-lb. overhead squats
  • Chest-to-bar pull-ups

Monday 2/10 WOD at PCF

OHSToday ended up being so busy that I didn’t have time to eat before crossfit. It was..rough. But I not only got through it–I killllled it! Today was “1/2 Cindy,” with the full “Cindy” being a 20 minute AMRAP. I’ve only ever done both 1/2 and full Cindy way back when I was first starting, and I did the pull-ups with heavy assistance, and the push-ups on my knees. I crushed my previous scores today, and did it as prescribed!! So happy. I’m getting better about remembering to at least video my strength sets, but I need to start uploading the actual full videos, instead of taking clips from instagram haha. Baby steps! Also, the video cut off the lunges, which is probably for the best, because they were so ugly on each rep set!

Strength:

  • 5 sets of 2x (1 Snatch + 2 Overhead Squats + 1 Back Rack Right Leg Lunge + 1 Back Rack Left Leg Lunge): 55-55-60-60-60. Omg. These were tough, but so awesome. I really like barbell complexes like this. I definitely limited myself a bit by starting at 55lbs. I’ll start heavier initially next time, because I think I could have done 2×60 and 3×65 if I had planned better. I’m getting more confident in the overhead position again, finally.

WOD for Rounds+Reps: 7+12, Rx.

“1/2 Cindy”

AMRAP for 10 Minutes of:

  • 5 Pull-Ups: Rx.
  • 10 Push-Ups: Rx.
  • 15 Air Squats: Rx.

Limiting factor was absolutely push-ups. I burned out on them very quickly, and the last half were kind of wormy at times. But once I fatigued, I broke them into 5+3+2, and that helped a lot. But the pull-ups!!! The pull-ups!!!!!!!! I did so many sets of 5 unbroken!!!!!!! This is such a big deal. I think I only broke up 3 out of the 8 sets I did. I had so much trouble driving my car after this haha. So dead already.

Monday 1/20 WOD at PCF

Oof. Extra sore from Friday still. I didn’t want to not be able to get in today, so I sacrificed my planned Sunday workout. Baby steps. Baby steps back to 4x. It’s a marathon not a sprint!

Strength:

  • Overhead Squat 5-5-5-5: 55-55-55-55. The last round was rough. I had to stop at the top of each rep and rebalance myself. My descents were slower than they should have been on that round, which was extremely taxing. Oh, and my wrists felt like death.

WOD for Rounds+Reps: 6.

AMRAP in 15 Minutes of:

  • 5 Power Cleans: 85lbs, Level II-, Level II was 95lbs. I was barely catching 85 after those wallballs, so I’m glad I went lighter.
  • 10 Hand-Release Push-Ups: Rx-, dropped to knees for last two rounds.
  • 15 Wallballs: 8lbs to 10′ target, Level II.

This was a gutter. 15 minutes! And I felt every single minute of those 15. I did a lot of shaking out my shoulders and sucking wind, but overall I’m pleased. I pushed myself pretty hard here. Tweaked my knee on my first rep of wallballs, but it’s feeling better now so hopefully that won’t be a recurring issue!

Monday 1/6 WOD at PCF

Photo 1 (3)Oof! Really wanted to go to the morning class, but I just couldn’t get out of bed in time. Ended up hanging out with a friend for the afternoon and planning a trip to NYC for Wednesday. Back in my younger years I had my earlobes stretched to about an inch. Now, since I’m going to start interviewing for jobs since I’m graduating in May, I’m thinking it’s time to get them surgically repaired. I haven’t worn larger jewelry in them in yeaaaaaaars, so I figure now is as good a time as any! Also, in this picture, you can see my itty bitty baby traps (and power clean bruises from Friday)! I’m so excited! Plus my lobes. My body is in constant evolution, always will be, and I love that.

Strength:

  • Back Squat 1-1-1: 135-140-145. This is great. This is soooooooo great! I’ve been feeling “eh” about my squatting the last two weeks because I felt like I had lost a ton of strength through December. But I felt pretty good today, and decided to go for it. Last time we did the CrossFit Total I hit 155 as my 1RM back squat. I was worried that I wasn’t going to get up to that for my next 1RM, but now I’m pretty confident that I’ll be able to at least tie it! Woo! Need to get the heck out of my head when I squat and just DO IT. Shut up and SQUAT.

WOD for Time: 11:17

5 Rounds of:

  • 4 Power Snatches: 42lbs, Level I.
  • 6 Overhead Squats: 42lbs, Level I.
  • 8 GHDs: Injury Reserve, (Rx was 8 toes-to-bar) hands still healing from the tears on the toes-to-bars & pull-ups on Friday.
  • 10 Box Jumps: 20″, Rx.

Whew. I’m really trying to be smart after taking December off. I started with 55lbs (Level II) for the power snatches and OHSs, but after the first round, I dropped down. I didn’t want to have another meltdown, and my wrists were already killing me, so I dropped the weight. The snatches weren’t bad, but the OHSs were killer. I’m proud of myself for backing off though, which is awesome. I have been pushing myself a little too hard during the WODs, and it’s just a matter of time before I really screw myself over.

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.

Wednesday 10/9 WOD at PCF

As promised, here’s the video of me hitting the 105lb clean and jerk from last week!! Threw my hips forward on the clean, but still caught it solid and the jerk felt pretty good, even though my back knee was barely bent. I really need to start videoing myself so I can critique my movements more. I’ve learned so much just from these two!!

Strength:

  • Clean and Jerk 3-3-3-3: 85-85-90-90. The 90s felt better than the 85s, for sure, but I wore myself out starting with 85. Used elbow cues and tried to sit back into my cleans instead of pushing my hips forward, and they felt smooth and solid.

WOD for Rounds+Reps: 6+6.

7 Minute AMRAP of:

  • 1 Hang Squat Snatch: 42lbs, Power Snatch. Because I apparently can’t squat snatch anymore. Shit. Need to work on that.
  • 3 Overhead Squats: 42lbs, 4 reps. Since I couldn’t catch my snatch in the squat, I added an extra one. Worst. Idea. Ever. My wrists feel like noodles.
  • 5 Ring Pushups: knees. Ha. What a joke. These are insanely difficult.

Yeahhhhhhhhhhhh today was a #justshowup day for me. It’s been a supremely long week, and it’s only Wednesday. Oof. Hopefully Friday will be better. I’m going to try to get some squats in between classes tomorrow since I missed Monday’s 10-10-10. Gunning for solid 3×10 at 100 this week. I always feel weaker at my school’s gym, so we’ll see how that goes..if I can even get in there.

Friday 9/13 WOD at PCF

Strength:

E2MOT2M for 10 Minutes of:

  • 3 Overhead Squats: 55lbs.
  • 3 Ring Dips: assisted. We had the option to do either ring dips or pull-ups (if we couldn’t do muscle ups) and I feel like we haven’t done a lot of ring dips lately. Felt really tight in the chest on these, but overall felt strong.

WOD for Rounds+Reps: 3+4

AMRAP 10 Minutes of:

  • 10 Clean and Jerks: 55lbs, Level II.
  • 10 Lunges: 55lbs, Level II.
  • 10 Back Squats: 55lbs, Level II.
  • 4 Burpee penalty every time the bar touches the ground (aside from c&j touch-and-go): 8 burpees total.

It was amazing how much I wanted to throw the bar on the ground and rest through this. I was not expecting that in just 10 minutes. This was fairly heavy for me, and I’m super proud I stuck with this weight the whole way through. The lunges were by far the limiting factor. I did back rack lunges, which we haven’t done in a really long time. My butt is so sore.

Monday 5/20 WOD at CFC

I made it to the beach! So happy to be back at Crossfit Carteret! Was greeted with smiles and hugs, and it was so great to catch up with Todd and Rhonda, and one of the regulars said “I thought it was about that time of year!” meaning time for me to start popping in regularly again. So great!!!! I love it here! I’m flying out to Florida for Tues-Fri, but I will be back in the box on Saturday (unless I can get to a box in Florida…which I might just do)!

Road trip!!

Road trip!!

WOD for Time: 21:48

“Nancy”

5 Rounds of:

  • Run 400m: Rx. The running actually felt really great!
  • 15 Overhead Squats (Subbed Back Squats): 65lbs, Rx weight, but on back instead of overhead.

I’m still worried about going super heavy overhead, and my elbow has been bothering me a little since last Friday’s WOD, so I decided to keep it racked on my back. The running felt wonderful, and after the squats it was amazing to get some air and push through it. I feel like I’m getting my cardio back to where I want it to be! Yay! I kind of wish I had done some lighter weight OHS, but deep down I know that it’s better to listen to my body than to go balls out and push myself too hard!

Monday 2/18 WOD at PCF

I PROMISE I will write about Hope for Kenya tomorrow. There was some pretty bad stuff that happened this weekend, and I just haven’t had time. Also, none of ya jerks contributed, so no video for you! But oh well. I did this for me, and to prove that I could stick to something, and because of this I’ve signed up for the 2013 CrossFit Open as well. I know I won’t be able to Rx hardly any of the WODs in full, but I guess it’s a big step for me, mentally. I AM making progress, I AM getting better, I AM pushing myself, and I WILL NOT STOP.

Strength:

  • Squat 1-1-1-1-1: 125-135-135-135(f)-125-125. My legs are still completely smoked from Friday and Saturday’s WODs. At least I got two completed reps in this week. I rushed into the third and my breath wasn’t set, and it was a mess. But I’m still very happy I’m doing multiple sets at 125, whereas back in October I could barely do a single one, which probably wasn’t even to full depth.

WOD for Time: 11:03

21-15-9 of:

  • Overhead Squat: 55lbs, Level II.
  • Pull-up: 15-12-9 reps, Level II.
  • KB Swing: 35lbs American, Level II.

I am pretty stoked. I’ve made huge strength gains in the past couple months. Two weeks ago I was doing sets of 5 overhead squats at 55lbs at my university’s gym, so I knew that I was capable of doing them at that weight. In the beginning of the WOD, Erika said something to the effect of “if you’re going to be doing sets of 5, go lighter. You don’t want to be doing more breaks than 7-7-7 in the first round.” So right there I decided I was bound and determined to KILL these OHSs. I ended up breaking them up as 11+10 the first round, 10+5 the second round, and 7+2 in the final. I hang power snatched the weight overhead each time I started, and I swear, by the last round my grip was so completely gone that I didn’t think I was going to be able to get it overhead. But I did. And shit yes. I am so proud of myself for sticking through this WOD at that weight. My legs were killing me, so were my wrists and lats and hands, but I fought for every rep and I deserved my finish today. The pullups were great too. The first round I did 5-5-5, second I did 4-3-2-1-1-1 because I felt like I was dying, and the last round I knocked out 4-3-2. I’m very proud of my pullups. What gets me is when I don’t swing through enough at the bottom, and then I get a weird swing and my momentum is off and I can’t readjust my grips midswing. But I can’t believe I did three sets of 5 in the beginning!! And the KB swings were all unbroken, because I love them and I’m awesome at them. I’m just very excited that I did this all at Level II, and pushed myself to go heavy on the OHSs, probably my least-confident lift of all. But holy crap, am I going to be sore tomorrow. I’m going to take tomorrow as a pure rest day, and it’s going to be amazing.

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.