Wednesday 2/5 WOD at PCF

I’m still fighting my cold but I reeeeeeally wanted to do today’s strength set, so I decided to go and just go “easy” on the WOD. Haha, that clearly didn’t happen, but I feel so much better after sweating it out for an hour, and I feel like I’ll be able to get some solid sleep tonight from it. I’m really enjoying the programming leading up to the Open this year, and the emphasis on box jumps, toes-to-bar, and burpees. I swear though, if Karen pops up in any form again this year (150 wallballs….) I might just cry. Least favorite.

Strength:

  • Clean and jerk 5-5-3-3-1-1: 75-85-90-90-95-95. This was great! I barely had enough time to finish, so my last two singles were a little rushed, but I still hit them. I had no misses! I’m proud of that. My previous 1RM is 105, and the 95s today felt pretty easy, all things considered (so..much…volume…). My cleans have finally caught up with my jerks, technique-wise, and I’m much more confident in them. Now I just need to get my jerks to start getting better again! I can’t wait to go for a new 1RM c&j.

WOD for Time: 14:15

10-9-8-7-6-5-4-3-2-1 of:

  • Toes to Bar: Rx.
  • Box Jump x2: 20″, Rx.
  • Assisted Pistols: Level II.

Although this looks completely terrible, it was surprisingly fun. Rounds 10-6 were pretty easy, but 5-1 felt like hell, even though overall they barely accounted for any of the reps. I really wanted to do my pistols unassisted, but my legs were already so shaky from the c&js that after the box jumps I knew I was in trouble, and that definitely wasn’t going to happen. I PR’d my TTB in the first round though! I successfully kipped/strung together 6! Which is crazy! Most of the time my feet slammed into the bar, but there were definitely a few misses. I was really focusing on the kip instead of the contact, which maybe wasn’t the best idea. Whatev. Doing 2x the box jumps was cruel. I liked this one. Felt good.

Wednesday 10/2 WOD at PCF

Strength:

  • Clean and Jerk 1-1-1-1: 95-95-100-105(PR!!!!)-105(f on jerk)-105(f-on jerk). SO HAPPY! I can’t believe I hit 105! That’s so great!!! Especially since I’ve only ever hit 100 once before!!!

WOD for Time: 10:37? I think?

30-20-10 of:

  • KB Swings: 35lbs.
  • Ring Dips: assisted.
  • Pistols: assisted.

Wompwomp. Ultimate scaling WOD. I did all Level I weight/assistance, but with Rx reps. Level II and Level I both called for 25-15-5, but since I knew I was going to be doing lower weight and more assistance, I just went for Rx reps.

Thursday 5/30 and Friday 5/31 WODs at CFC

Whoops! Delayed posting! I was so caught up with being at the beach for the last few days that I just couldn’t bring myself to sit down and finish this post! I got in two last workouts before I left. I’m home now. Ultimate sad-face. But I’ll be back in 4 and a half weeks for the 4th of July, and then for most of August! Yay! I’m heading to the noon class at PCF today. I tried to get up and ready for the 930am, I really tried, but I just don’t get along with morning workouts..or morning anything, really.

Thursday:

Strength:

  • Deadlift 5-5-5-5-5: 115-125-130-130-135(PR). This was programmed, and it was a build-up exercise, instead of the 5 heavy sets I’d been doing from PCF’s programming. It was definitely a different feel. They also were coaching the lift much differently than I’ve ever done it before. A single rep of 135 was nearly excruciating the way they were coaching, but the way PCF enforces it I can do upwards of 170lbs. Very strange, but it was neat to do it a different way I guess.

WOD for Time: 13:24

  • 100 Double Unders: Rx.
  • 10 Pistols: Lightly assisted with band.
  • 10 Toes-to-Bar: Subbed GHDs to save elbow.
  • 10 Handstand Pushups: Subbed jackknife pushups to save elbow.
  • 50 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups
  • 25 Double Unders
  • 10 Pistols
  • 10 Toes-to-Bar
  • 10 Handstand Pushups

This WOD was entirely too frustrating for me. I am strong enough to do both HSPUs and TTB, but my elbow just won’t allow it yet. I have two more weeks of “taking it easy” and then I can start attempting things like that as long as I don’t have any discomfort or pain. I just want to be back to my full capabilities. Bah. Also in the first 100 DUs, I kept forgetting to keep my arms pinned at my sides so it probably took me 15+ sets to get up to 100. Then for the 50 I did it in 2, and the 25 I did unbroken. Dur. As soon as I remembered to keep my arms in I killed it! I worked on regular handstands on the beach the other day, and they felt great, but my elbow was definitely fatigued afterwards. Progress!

Progress!

Friday:

Team WOD-Groups of 2. Score: 37:57 and 419 Reps.

Barbell Weight (one for each partner) 1/2 Bodyweight: 55lbs. Obviously not 1/2 my body weight, but I needed to keept it light.

2 Rounds of:

  • Complete as many Push Presses as possible while partner runs 400m. Switch and repeat.
  • Complete as many Front Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Back Squats as possible while partner runs 400m. Switch and repeat.
  • Complete as many Power Cleans as possible while partner runs 400m. Switch and repeat.

Partner 1 starts on PPs, while partner 2 runs. When partner 2 finishes, he picks up his barbell and starts PPs while partner 1 goes for the run. Then onto FSs, etc. Essentially both partners end up running 2 miles at the end. This is a hard WOD to explain, but I think this makes sense. Either way, holy CRAP. This was absolutely BRUTAL in the hot NC sun. I’ve never been sweatier in my life. My partner was awesome and extremely encouraging, and we freaking ROCKED it. We were second fastest, but only by 20ish seconds, but we had over 40 reps more than they did. It was the perfect weight for me with my elbow and my loss of strength in that arm. The first 5 runs were cake, and I kept a pretty fast pace. I was passing people all over the place. The last 3 were brutal though, and there were a few points where I was pretty sure my legs were going to give out completely.

I’m going to miss Crossfit Carteret! Todd and Rhonda will be coming up my way to head to the Mid-Atlantic Regionals, so hopefully we’ll get to grab a bite to eat or something at some point!

Friday 2/1 WOD at PCF

Thursday night was probably the first really good night of sleep I’ve had in months. I woke up only feeling slightly drowsy, but ready to start the day, unlike most days when it feels like the world will end if I leave my bed. I ended up getting a ton of things done after class, and started feeling the effects of a long crazy day while still being slightly sick. I started to get the “I don’t want to work out today” blues, and all of a sudden a message from a close friend’s girlfriend appeared in my inbox, with her saying that she wished she had the motivation to workout like I do. And holy crap, all of my motivation came rushing back, and all of a sudden I was throwing on my workout clothes to head to crossfit. And boy am I glad that I did.

Strength:

EMOTM for 10 Minutes of:

  • 2 Deadlifts ~70% of 1RM: 125lbs. That is more than my bodyweight. I did 20 reps of bodyweight+ deadlifts. And they felt amazing. I probably could have done 135, but it’s been a while since I deadlifted and I didn’t want to push it too hard, while still being sore. Yes. Still.
  • 2 Ring Dips: assisted, with a thin band. I worked on keeping my arms pinned to my sides at the top and bottom, and not letting my toes hit the floor at the bottom. I feel like I always used that as a safety. I’m getting really close to being able to do these unassisted, but by the 8th round I was super shaky.

WOD for Rounds+Reps: 9+7? 10+7? I lost count :(

10 Minute AMRAP of:

Yeah, you read that right. I did three whole unassisted pistols during this. And I freaking FOUGHT for them. The rest of the time I really tried to just barely assist myself in the pistols, and holy crap, my ass muscles are feeeeeeeeling those today. I am definitely looking forward to getting more unassisted, and hopefully charging through a whole WOD with them unassisted at some point soon.

Wednesday 1/23 WOD at PCF

I’m forever exhausted lately. My brain is having a really hard time getting back into the swing of having to wake up early, get out the door quickly, battle traffic, find parking, and absorb information all day again, now that the semester has begun. The break was just long enough to settle into a lazy daily routine and now it’s GO GO GO again and it’s wearing me out!!! I think that partially contributes to today’s WOD. I am not 100% happy with my performance, but I just have to let it go and acknowledge that I’m tired and trying to settle into this new routine! I will not let it defeat me!!!

Strength:

  • Jerk 3-3-3-3: 85-90(f on 3rd rep)-85-87.5-87.5. Oof. 85lbs felt so damn heavy this week, after last week’s singles where I hit 95lbs! I don’t get it. I feel like I was just getting my form dialed in and my explosive dip/drive at its peak when it was time to start getting ready for the WOD. Wompwomp.

WOD for Rounds+Reps: 7+0

10 Minute AMRAP of:

  • 6 PistolsAssisted, holding onto a ring. Level I.
  • 6 Pull-upsUnassisted. Rx.
  • 6 Wallballs14lbs to 9ft. -Rx. Supposed to be to 10ft but not every one of mine hit 10ft.

Man, this was rough. The pull-ups were easy, and I did 4-1-1 for most rounds, sometimes going 3-2-1, and I think I even did 5-1 for one of the first few. I focused on really kicking my legs to get a big kip and pushing away from the bar at the top to swing through nicely. They felt great. My hands are a little sore, but no tears, so that’s good. Pistols are defeating for me, because I just can’t get them, and I also feel like it’s difficult to not accidentally fall back on too much assistance once I get tired. I need to work out a goal timeframe to get them unassisted by, and work towards it. It’s something I can do on my own without equipment, so there’s no excuse for not working on them a little bit each day. They’re just such a difficult and weird movement! And the wallballs. They were rough. I kept getting too far away from the wall and missing the contact at the top, which also probably took away from getting the 10ft mark most reps. Bah. My shoulders are mush now. Friday will be a better day! Onwards and upwards. File today in the #justshowup category; at least I got in there.

Friday 11/23 WOD at CFC

Yesterday was a total cluster-you-know-what. We had my aunt and uncle over for brunch, and we sat outside in the sun for most of the day drinking, talking, arguing, and having fits of hysteric laughter. I made some delicious paleo pumpkin pie muffins and baked bacon, and helped with making an incredible goat cheese, leek, and grape tomato fluffy frittata. There were all kinds of delicious fruits and sweet potato puree as well. Add in bloody marys and mimosas by the bucketload, and that was my day. I took a quick cat nap around 4, and was ready to head to crossfit for the 5:30 evening class to work off all the booze and sugar. Like I mentioned to a friend this week, “no progress is progress when I’m at the beach,” due to food and alcohol consumption tripling when I’m with my family down here. And I wouldn’t have it any other way!

The WOD was programmed to be “The Big Dirty” again, since only a few people showed up for it on Thanksgiving day. Todd brought up about me doing “Diane,” since it was the scheduled WOD on mainsite, but I vetoed that since I can’t do handstand pushups yet. YET. So he thought for a minute and then decided to throw together a franken-WOD from the Crossfit Games qualifying WODs from Regionals this year. This is what he came up with:

WOD for Time: 16:37

  • Row 1000m: 4:11, PR’d this by three seconds!!!

For the pistols, Todd set me up with a box behind me, so I wouldn’t get too low and stuck in the hole at the bottom since I’m so flexible. Also, when my legs were dying, I was able to use my fingertips to help me start back upwards. This was wayyy more efficient and taxing than the way I’ve fine them assisted in the past, holding onto a ring or bands. Doing that, you don’t work on balance or weight distribution, and I feel like I relied more on the assistance than I probably should have. Doing those pistols after the row was freaking brutal. Todd corrected my single arm snatch form, which was something that I really needed. I wasn’t dropping my hips low enough, and was pulling with my back too much. It was instantly easier, but put more into my legs. Around rep 40 I started split snatching, to get under the weight quicker. I can’t believe the women’s Rx’d weight was a 70 freaking pound dumbbell. This morning my calves and glutes were so painfully tight, I decided to skip out on this morning’s WOD. I forgot my Rumble Roller at home, so I haven’t been able to roll out. I totally blame this soreness and tightness on that!

I leave to go home tomorrow morning. Leaving here is always the worst feeling and I’m going to miss my parents immensely. The next three weeks are going to be hell, and I will be extremely lucky to get in two workouts a week (including dance class). End of semester projects/papers/exams, then a week of finals. Time to buckle down..or buckle up. Not quite sure which, but it’s going to be rough ride either way.

As always, I had a blast at Crossfit Carteret, working out with Todd and Rhonda. If you ever find yourself down in Beaufort, NC, please check out their great box and WOD with them. Until next spring, guys! Thanks again for having me!

Wednesday 8/8 WOD at CFC

Strength/Skill:

  • Goal Setting: Todd gave a really great and inspirational lecture about goals, how to set productive goals, and ways to make them a reality. It was extremely inspiring, and has definitely helped me get my head back in the game for planning past Tough Mudder. Right now, my main fitness goal is to successfully finish Tough Mudder with my team (with little goals throughout, like get across the monkey bars and the rings, etc.), but I don’t have many other concrete goals past that. Over the next few days, I am planning on really putting some thought into setting some goals for my near and far future. I’m also going to try to ask Todd for his notes from his lecture so I can really hone in on his tips. I need more goals in general, more specific goals, and more attainable goals!
  • 5 Minutes of alternating 45 seconds of Double Unders practice, 15 seconds of rest.

WOD for Time: 21:04

  • Run 1 Mile: 9:41. Ran the whole time; too fast out the door, too slow in the middle, and just right towards the end.
  • 50 Sit-Ups: Rx.
  • 40 Hand-Release Push-UpsKnees, chest to deck.
  • 30 Chest-to-Bar Pull-UpsAssisted, too sweaty to stay on the bar for more than 7 or 8 reps at a time.
  • 20 Handstand Push-Ups: Strict regular push-ups, chest to deck.
  • 10 Pistol SquatsAssisted, hanging on to resistance bands for help out of the bottom.

SO AWFUL, but so great. I love that the hardest WODs make me so freaking happy afterwards. I almost backed out of running the mile when I saw this WOD written on the board because my calves were extremely sore, but then Todd gave his amazing speech about setting goals and I realized that I was just trying to give myself an excuse not to run because I hate running. As I said, my timing/exertion was a little off until probably the last 1/4 mi, so I probably should work on adjusting that. I’m glad I got in there well under 10 minutes, but I have been closer to 8 recently. I blame the sweltering humidity, and my bad pacing. Tyler pulled ahead on the run by almost a minute, but I caught up with him through the body-weight movements and we ended up finishing at the same time.

This was our last WOD with Crossfit Carteret, and my last one with them for the rest of the year. Yesterday one of the regular females (who, by the way, is a complete beast and squatted 200lbs) said “you’ve been around so much this summer that it doesn’t feel like you’re from out of town!!!” and that made me feel so happy. I am so incredibly proud of myself for getting into the box down here so many times while on my vacations, and becoming a summer regular. Todd and Rhonda (and the rest of the athletes at Crossfit Carteret) have been so amazing, accepting me into their box and pushing me as hard as their regulars, and I’ve done my best to pay them back by buying merch from them, but nothing can compare to their amazing hospitality. This is the first summer in my entire life where I have kept my fitness goals in check and really pursued them, and I have them to thank for this. It has been so wonderful having Tyler pushing me along, and even my parents have been keeping me in check with my workouts. I love my support system. I’ve been so successful for the first half of this year, and can’t wait to see where I will be at the end of December.