Friday 12/7 and Monday 12/10 WODs at PCF

Ugh I feel like such a slacker, even though I’m still getting in crossfit twice a week and dance once a week. It’s not like I’m actually slacking, I’m just not able to get in as often as I’d like. I knew winter was going to be difficult, but it’s reached a whole new level with trying to balance finals as well. Friday’s WOD was amazing though.

Friday 12/7:

Strength:

EMOTM for 10 Minutes of:

  • 2 Overhead Squats (from racks): 55lbs.
  • 2 Ring Dipsone band for assistance, held as loosely as possible. This was awesome! I’m getting so much stronger with my ring dips.

WOD for Time: 6:16

3 Rounds of:

  • 9 Deadlifts145-135-135. Level II for first round, decided my back was going to die if I did the next two rounds at 145. Thankfully I planned and was able to strip 5lbs off each side very quickly.
  • 12 Box JumpsRx height, Level II reps. Felt absolutely awesome.
  • 15 Push-ups: knees, still. Ugh. Rx reps, Level freaking I scaling. One of these days I’ll be able to do more than 5 pushups without snaking up like a wet noodle.

I LOVED this. I hope we get to revisit this in the future sometime. I hadn’t deadlifted since we did the CFT back in the summer, so I was a little worried about how my back would fare. I am so glad that I took the weight down by 10lbs for the last two rounds, because I am still SO sore and it’s now Monday. Not like, painful sore, just worked out sore. So great. I love deadlifting. I was able to be super quick and efficient with the box jumps, which made up for my awful push-ups.

Monday 12/10:

Strength:

  • Squat 3-3-3-3: 105-105-105-105. My back is still sore and a little weak from last Friday’s deadlifts, so I couldn’t stabilize myself well enough to go heavier. A little bit of a bummer, but I guess I could consider this a back-off week. I was all excited to do this at 110 or 115. Oh well. Next week!

WOD for Reps: 231

8 Rounds of:

  • 30 Seconds of Russian Kettlebell Swings35lbs, Rx weight, Level II scaling to Russian.
  • 30 Seconds of Rest: Rx.
  • 30 Seconds of Wallballs8lbs to 10′, Level II 
  • 30 Seconds of Rest: Rx.

This was terrible! But great! I kept up a really good pace, and only fell a little short around rounds 5 and 6. I kept the KB swings Russian, since, again, my back. It’s ruined me this week! But I’ve been making huge gains and everything is so great in my workout world and I just love crossfit so much.

Lats on lats on lats.

Thursday 11/22 WOD at CFC, and Thanksgiving!

I’m currently down at the beach for Thanksgiving with my parents, and that means that I get to drop in at Crossfit Carteret!! I love working out with them. The best people, fun WODs, good strength/endurance work, and did I mention best people? I love it down here. They decided on a turkey burner chipper for today’s WOD. They were originally thinking Filthy Fifty, which I was excited about since I’ve never done it, but then they changed to Big Dirty. Unfortunately, I had to get back to my parents to have dinner and we spent a lot of time talking in the beginning, so I decided to do 1/2 of the traditional Big Dirty, doing 200m runs and 20 reps instead of 400m and 40 reps. It still totally kicked my ass!

WOD for Time: 18:34

“1/2 Big Dirty”

All lifts done with an empty, 30lb bar.

There is so much that I’m thankful for this Thanksgiving. I am not someone who overlooks how lucky I have it on a daily basis, but it’s always nice to spend a day of complete reflection. I am so thankful for discovering crossfit, and for having an awesome support system to keep me going. I’m thankful for finding Patriot Crossfit as my homebase, with their flawless programming, attentive and inspiring coaches, and great athletes to compete with. I’m also thankful for finding Crossfit Carteret, down here in Beaufort, NC. Who would have thought that such an incredible box would be only a few miles away from where I’ve been vacationing my entire life?! The owners, Todd and Rhonda, are such amazing people, as are the rest of the people who WOD there, and it really feels like a second home for me. I am so thankful that I have found an exercise regime that keeps me motivated and interested and excited; for that amazing butterflies-in-stomach feeling I still get EVERY SINGLE WOD while the clock counts down “3-2-1-GO,” and for something that gives me the satisfaction of feeling strong, confident, driven, and completely badass, with visible progress in the numbers and on my body. Nothing has ever made me feel better about myself, the way I look, the way I feel, the way I think, and they way I perform on a day-to-day basis, no matter what task is at hand.

Anyone who knows me personally knows that I am extremely close with my family, so of course I’m extremely thankful for them. That goes without saying, because I tell them weekly how much I appreciate everything they’ve done for me, and their continued support no matter how ridiculous my current endeavor is. If I were to go deeper into this or start talking about my friends that I’m thankful for, I would surely write page after page and end up crying for the rest of the night. So I’m going to avoid that and just say that I hope those close to me know how much I love them, and how empty my life would be without each one of you. I love you all.

Wednesday&Friday WODs at PCF, and When #justshowingup Isn’t Enough

Hello. I apologize that it’s currently Friday night, and the last I wrote was Tuesday. This week has been stressful for a multitude of reasons, and I’m just finally feeling more like myself again tonight.

On Wednesday I was extremely stressed out and upset, so I decided to go to Crossfit and try to work off some of my emotions. Well, pretty much the exact opposite of that happened. My emotions wrapped me up in a cocoon of shittyness, I failed miserably on my strict press, and had a horrible WOD. I was sore from dance Monday, and Tuesday’s WOD as well, so that didn’t help. I’m going to go over Wednesday’s WOD really quickly.

Strength:

  • Strict Press 2-2-2-2-2: 55(struggled mightily)-55(f on second rep)-55(f on second rep)-55(f on second rep)-55. I was upset from barely being able to get the second rep of 55 up on my first set, then I got more frustrated, and more angry, and more upset, and completely bombed. Last week I did 5 sets of 3 reps at 55lbs. Today I couldn’t even get it up twice, consecutively.

WOD for Time: 13:59

3 Rounds of:

  • 10 Dumbbell Clean and Jerk: 25 first 2 rounds, 20 last round. Level I, then I-
  • 15 Games’ Standards Box Jumps: 20″ Rx height, Level II reps
  • Run 400m: Rx

So basically, I was really upset with the press, and then I was all upset about the WOD while thinking about how upset I was at the press, and the weight felt so heavy and the box jumps felt like they took forever and I might as well have been dragging a dead body behind me while I was running, because I just couldn’t get over how awful it was and how slow I was going. This was literally the best example of how much your emotions outside of the gym can effect your performance inside the gym. Sometimes it’s not enough to #justshowup, and Wednesday was one of those days for me. I sat down with my favorite coach, Erika (who I now refer to as “Life Coach Erika”) and she reassured me and let me cry to her and gave me lots of good tips on how to improve, as well as reminding me that not every single workout is going to be a mindblowingly amazing progress-filled workout, and that sometimes you just have to chalk it up to having a bad day, especially if your mental state isn’t the best, pre-WOD.

So I took yesterday, Thursday, off, and worked on what I could, and went back into the gym today with a different attitude and killed the WOD. And the warmup had rope climbs, and we all know how much I love rope climbs!!! So that was fun. I subbed 2 strict, full-ROM push-ups instead of handstand holds, in order to work on my pressing muscles, as per Erika’s suggestion. I’m going to alternate subbing in handstand negatives and push-ups for the next few weeks and see where that gets me, plus a few sets of push-ups here and there at home, when I feel like it (like last night at 2am, when I couldn’t sleep).

Strength:

EMOTM for 10 Minutes of:

  • 2 Overhead squats: 45lbs, limited GREATLY by my weak wrists. Buying wrist wraps tonight. Also, power snatched the weight to overhead each round. Could have gone much heavier if it wasn’t for my stupid wrists.
  • 2 Strict Pull-ups: Only one thin band for assistance!!! I have unassisted kipping pull-ups on lock, and I’m so close to getting strict unassisted!!! So excited. For the last 3 or 4 rounds I dropped down to one per round, because my wrists were KILLING me from the OHSs.

WOD for Reps: 100!

3 Rounds of:

  • Burpees for 1 minute
  • Rest for 1 minute
  • Row for Calories for 1 minute
  • Rest 1 minute

I was pretty consistent across the board. After the second round I glanced at my board and thought to myself “damn, I really wanted to get to 100, but I don’t think I’ll be able to make it.” So I set my goal to hit 90. Well turns out I’m really bad at eyeballing addition, because I was able to hit 100! I was amazed when I added everything up! When I went in at 4:30 the third best women’s score of the day was 106. A lot of the evening women smoked me, but I was pretty pumped seeing that. My calves are toast though, and I spent a lot of time rolling them out right after the WOD, and once I got home. My burpees went 18-16-17, and rowing cals were 17-16-16. Nice and consistentish.

Basically, this post is about how you will have a shitty workout, once in a while. Hell, Life Coach Erika said that “1 out of 3 workouts is going to suck,” and I think I have a higher success rate than that. Life happens, and sometimes you just can’t get out of your head enough, and you’re going to fail at things that you know with all of your heart that you can do. And you know what? That’s okay, and better than that, it’s normal. Monday, Tuesday, and Friday were awesome, and Wednesday was a shitshow. That’s 1 of 4, this week. I can handle that. And remember, if you’re a Crossfitter, when something like this happens, don’t be afraid to talk to your coaches. They have been through whatever kind of issue you’re having hundreds of times, and will always know exactly what to do to pick you up off of your face and get you wanting to go hard again. I am so thankful for Erika and all of the completely invaluable advice she always has, seemingly previously-prepared, at a moment’s notice.

Now, to go buy some wraps so my wrists will stop limiting my lifts, and hopefully my new Inov8s will show up at my doorstep tomorrow! Good feelings, all around.

Tuesday 7/24 WOD at PCF

I think I am going to go ahead and blame the past few days (and probably the following few as well) on my womanhood. I’m exhausted beyond words, even though I’m still getting about 9 hours of sleep every night, have an overall blah feeling and mentality, and I gave into temptation and ate about 3/4 of a cup of steamed rice today, which I immediately and still regret. I got home from class and tried to study, ended up falling asleep face down in my notebook, and woke up just long enough to set my alarm for an hour, when I had to leave for Crossfit. Even though I feel crappy, the important thing is that I got into the box and worked my ass off.

Strength:

EMOTM for 10 Minutes of

  • 1 Hang Squat Snatch (about 60-70% of 1rep max): 32lbs. Should have gone heavier (I’m sensing a trend with these EMOTM volume trainings…note to self GO HEAVIER than you think you should go!!!!) but I haven’t worked my squat snatch in months and have no idea what my 1rep max is.
  • 1 Overhead Squat32lbs. Same as above, but replace “squat snatch” with “overhead squat.” I felt strong and steady the whole way through, but could have done more.
  • 4 Toes-to-Bar: Unbroken. Still need to work on getting these strung together with a kip and less swinging at the bottom.

I definitely could have gone heavier, but looking back, I think it would have worn me out before the metcon. 45lbs would probably have been safe, but eh, can’t change it now. The hang squat snatch and OHS look like this when put together (except we only did one OHS, whereas this guy does three).

WOD: 8:07

21-15-9

I really enjoyed this one. The metcons recently all seem to have these three movements in them somehow, which is totally awesome because I desperately want to improve on all three. My hands got sweaty from the ring dips (which are getting way better, but still far from being unassisted) and I kept worrying I was going to launch the kettlebell at the woman in front of me, so I broke up the 15 and 9 sets to re-grip halfway through. The wallballs felt like I was shooting the ball as absolutely high and hard as I could, but still barely made the 10ft target each rep. I think maybe a total of 5 were at about 9ft, but that was close enough for me today.

Honestly, I’m just glad that I even made it in there. I didn’t go heavy enough on the hang squat snatch/OHS compound, I wasn’t extremely strict on the target height for my wallballs, and I couldn’t do all of my kettlebel swings unbroken, but gawtdamit, I got into the box and I worked out and that is more than I used to be able to say when I’d PMS in the past.

I also had the absolute honor of working out next to Erika, my favorite trainer in the world. Erika is about a million weeks pregnant now, and is still completely crushing WODs. Her kettlebell swings were 53lbs, unassisted ring dips, and 14lb wallballs. The woman is a complete power house, even while being pregnant. Seriously, if there was a strategically-placed tree branch or something in front of her midsection, you would NEVER be able to tell that she is a million months pregnant. It is so inspiring to watch her give it her all, and still dominate the WODs Rx’d. If I can get to the point where my performance is half as impressive as hers while she’s freaking pregnant, I will be the happiest lady in all the land. One day at a time. It’s a marathon, not a sprint.