Wednesday 2/19 WOD at PCF

Gah. Strained my right shoulder (rotator cuff possibly…didn’t mess with it enough to find out) during the warm-up. I find myself just going through the motions in the warm-ups when I’m sore or tired, and sometimes don’t put enough effort into activating the accessory muscles surrounding my joints. I’m guessing that’s what happened here. We were drilling for our snatches, and something just clicked wrong. I took it pretty easy for the rest of the workout, but at least I did it.

Strength:

  • Snatch 5-3-3-2-2-1-1: 35-55-55-65-55-55-55. I was really hoping to hit a PR today, but that just wasn’t going to happen with my shoulder. Backed off and just focused on punching through and droppin’ low at the top of the pull.

WOD for Time: 9:26

5 Rounds of:

  • 20 Double-Unders: Level II.
  • 3 Power Cleans: 65lbs, Level I.
  • 3 Hang Squat Cleans: 65lbs, Level I.
  • 15 Sit-Ups: Rx.
  • 1 15′ Rope Climb: Rx.

If it wasn’t for my shoulder I would have been able to do the Level II weight of 80lbs pretty easy I think, but I was just not feeling super confident about cycling that much weight with my shoulder. I cycled all 6 cleans in every round though, which was the deal I made with myself for being smart and doing lighter weight. The double-unders were cake, as were the sit-ups, and I’m loving rope climbs again. Yayayayay. It felt like I freaking flew through this with almost zero rest. My shoulder isn’t feeling bad now, so as of now I’m still planning on going tomorrow morning. I’m going to stretch a little more and see how it feels when I wake up, but here’s to hoping! Squats, push-press, ttb, and lunges. SO not in my wheelhouse, but looking forward to it because of that!

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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!

Friday 11/15 WOD at PCF

Whoops, forgot to post this Friday! I’ve been swamped with work this week, and woke up sick as a dog on Tuesday morning, so I didn’t end up going to crossfit on Wednesday. But holy hell, did today ever make up for that. I’m going to be feeling this all weekend.

Strength:

EMOTM for 10 Minutes of:

  • 1 Power Clean/1 Hang Squat Clean/1 Front Squat: 75lbs. Man, this felt super heavy today.
  • 2 Handstand Push-ups: to 2 abmats. 2 for the first 6 rounds, 1 for rounds 7-10.

WOD for Time: 13:23. DFL.

5 Rounds of:

  • 7 Shoulder-to-Overhead: 65, Level II-. Started at 75 which was Level II, and I had to pull off the 5s from each side after the first two rounds. My shoulders were smoked.
  • 7 Bastards: Rx. Aka lateral over-the-bar burpees. These were the easiest part.
  • 7 Dumbbell Hang Squat Cleans: 25lbs, Level II. I’m so proud of myself for sticking it out with these. They were AWFUL.

This was soul crushing. I underestimated how dead my shoulders would be after the HSPUs, and definitely went too heavy on the s2o. There weren’t any 20lb dumbbells to grab so I went for 25, and honestly, I thought my legs and wrists were going to fall off. It was the worst. I finished last in the class for the FIRST TIME EVER and was in tears when I collapsed to the ground at the end.

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.

Friday 10/11 WOD at PCF

TGIF! I’m looking forward to a log weekend of homework, studying, knitting, and some light climbing/conditioning. I’m taking this Sunday off from gymnastics because of a sore left hamstring/groin, and because my partner is crime for those classes will be in NY. Also, I am proud of myself for actually showing up today, in spite of the crappy rainy weather. Knowing you’re heading into a workout that has running in it while it’s POURING outside definitely tests your motivation. Thankfully, the rain let up just in time for our run, and my freshly-dyed hair didn’t end up staining my clothes bright red, ha!

Strength:

EMOTM for 10 Minutes of:

  • 1 Front Squat: 95lbs. Holy heavy! I was thinking I could do 105. I think with a little more warming up I could have done it, but we were a little rushed so not today!
  • 3 Strict Ring Dips: assisted. Meh. Don’t feel like these are getting any better lately.

WOD for Time: 10:25

  • Run 600m: Rx. This felt easier than usual. What’s going on.
  • 30 Kettlebell Swings: 35lbs American swing, Rx. All unbroken, I might add. 
  • 20 Bastards: Rx, lateral over-the-bar burpees. Eh. Slow but steady pace.
  • 10 P. Curtis (Power Clean->right leg lunge->left leg lunge->shoulder to overhead = 1 rep): 55lbs, Level I. Wompwomp. The worst.

I am awful at lunges just in general, and after all of the leg stuff I knew I wasn’t going to be good for the 75lb level II weight. I barely got through the lunges at this weight!

Friday 8/30 WOD at PCF

Holy crow, it’s already the end of August. Where has this year gone?!?! I don’t even understand it!!!! I’m away for the weekend with my family and Tyler, and probably won’t get to workout over the weekend or Monday, which is a bummer, but oh well. I’ll make up for it at some point next week!

Strength:

EMOTM for 10 Minutes of:

  • 1 Power Clean/1 Hang Squat Clean/1 Front Squat Complex: 65lbs. Love these complexes!!!!
  • 1 Strict Pull-up Negative. This was interesting. They either wanted 1 strict muscle-up, 1-3 unassisted strict pull-ups, or 1-3 strict negative. I really enjoyed this, and I think I’m going to start working on these at home on Tyler’s pull-up bar!

I feel like I could have gone maybe 5lbs heavier on the complex, but Erika said it should be about 65-70% of our 1RM squat clean weight, and the heaviest I’ve ever squat cleaned is 85lbs (I think? Maybe 90..) so I was a little worried about going heavier with that volume. But I warmed up quickly and easily completed each complex.

WOD for Time: 9:05

21-15-9 of:

  • Deadlifts: 115lbs, Level II-
  • Hand-Release Push-Ups: knees (15-12-9), Level I. Wompwomp.
  • Dumbbell Hand Squat Cleans: 2x 20lbs, Level II.

I loved this!! 2 Fridays ago we did 3 rounds that had 12 deadlifts in it, and I did 110lbs and they felt heaaavvvyyyy. Today they felt completely fine at 115!! I even felt like I probably could have done 120. The hand release pushups were almost..easy? I probably should have either attempted them in full plank at 15-12-9, or done 21-15-9 from my knees. Man, feeling progress is still so great. I’m so happy!

Have a great long weekend, everyone!

Wednesday 8/14 WOD at PCF

No gas in the tank today. Felt slow. I didn’t eat enough for breakfast this morning before working out. It’s such a double-edged sword: eat too much-feel slow; eat too little-feel slow. Haha. Ah well.

Strength:

  • Clean and Jerk 2-2-2-2: 85-85-85-85. At least I hit my sets at a solid weight, 85% of my 1RM. The same as the last time we did doubles, I think. Actually, this might be a PR for four sets of 2. Neat!?

WOD for Time: 13:49

5 Rounds of:

  • 5 Power Clean: 75lbs, Level I. Probably could have done 80 on a normal day. Not today though.
  • 10 Burpees: Rx.
  • 10 Pullups: Level II.

Felt like I was moving at a turtle’s pace today. I did have an ah-hah moment on my 3rd round of power cleans, where I started really jumping the bar up, and all of a sudden my life got so much easier. I wasn’t putting enough into my legs, and was driving almost entirely with my back/hips. I’m not sure why. But eh. At least I got it sorted out semi-quickly. My 2nd round was the only not unbroken round of power cleans. My burpees were actually pretty steady in pace, but my pullups were very lacking today. I couldn’t get a good grip on the bar, and did sets of 3 and 2 almost the entire workout, with lots of rest and shaking-out. Dumb. Oh well. This was a fun WOD. It went by much quicker than most 5 RFT WODs.

Monday 7/29 WOD at PCF

Today was pretty great! Massive PR on my front squats, and then really challenged myself (more than I meant to, honestly!) on the WOD. I should have just gone for the Level II weight of 80lbs! But this was rough and awesome and felt like it took forever, but I was still able to be super quick on my burpees. We’re going to do a mini front squat cycle to work on our oly lift capacities, so I’m really looking forward to this bettering my squat cleans!

Flexy!

Flexy!

Strength:

  • Front Squat 3-3-3-3: 95-95-100-100 (PR!) That’s the most I’ve ever front squatted! My partner Emily really pushed me to try 100, and I got two sets in! I definitely would not have even tried if it wasn’t for her! Next week I’m hitting these hard.

WOD for Time: 8:47

21-15-9 of:

  • Power Cleans: 75lbs, Level II-. I thought that I was only doing 70lbs! It wasn’t until my shower afterwards that I was thinking about it, and realized I had 2 10s on each side of the 35lb bar! So proud of myself for sticking to it the whole WOD!!
  • Burpees: Rx. Felt fast as usual.

Friday 7/19 WOD at PCF

Every single night I have dreams about doing crossfit. Two nights ago I was doing a WOD with Elisabeth Akinwale and Camille Leblanc-Bazinet, and last night I dreamed that I was doing chest to bar pull-ups on a rope in someone’s house. It’s every single night now. Pretty awesome. Oh! Tomorrow is CrossFit Total day!!! I’m so excited! And also a little nervous, since I haven’t done ANY strict pressing since my elbow incident. For that, I’m just hoping I can meet my previous best of 57.5lbs. I’m not counting on it, but it would be awesome if I could. I’m really looking forward to pushing myself on my back squat and deadlift, to get a good new baseline of where I currently stand! I’m hoping I can get myself in tomorrow, but if not they’ll run a makeup for it on Monday.

Strength:

Every 2 Minutes on the 2 Minutes of:

  • AMRAP Unbroken Muscle-ups: assisted ring dips. Man, that bottom position of the dip is rough on my elbow.
  • 2 Power Cleans: 85lbs. Felt amazing. And pretty great considering two weeks ago I couldn’t get 85.

WOD for Time: 9:12

4 Rounds of:

  • 10 Pull-ups: Level II. Rx was chest-to-bar. So close to being able to do them!
  • 10 Burpees: Rx/Level II.
  • 25 Double Unders: Level II. ALL ROUNDS UNBROKEN. YES.

This was AWESOME. My pullups are coming along so well, and I’m really getting a good feel for regripping slightly mid-rep so I can get in a couple more. I did multiple sets of 5 again, a lot of 4s, and only a few singles. The burpees felt more sluggish than usual, because I was trying to pace them instead of going out way to hard in the beginning. But they felt good. And the double unders. Double unders! They are my new love! I’ve had awesome double under days recently. I meticulously picked out my rope today before the WOD, and I know I got some silly looks as I was comparing the lengths of the “standard” medium length ropes, but they DO differ, and it makes a huge difference!! In the warmup, I had one that was too long and it threw my timing off and I kept whipping my arm (still have welts), and then I switched to one that was too short and it kept catching my ponytail and then whipping my thighs (again, welts). So I’m very glad that I pulled out a different one for the actual WOD, because I ended up doing all 4 rounds unbroken! Such a great feeling. I feel like I’m finally passing my pre-injury capabilities (aside from ring dips and pushups, because of the bottom position of both) and making regular non-injury progress, and that is freaking rad. So happy. Blahblahblah so many words. I’m putting off writing a paper, can you tell?!