Friday 3/21 OPEN WOD 14.4 at PCF

14.4 is…..a chipper!! I love chipper WODs! Mainly the chippers where once I finish one god-forsaken movement, I don’t have to readdress it again, like this one is! I’m writing this part before actually doing it. I’ve done some strategizing, reading up on Tabata Times again, and I feel pretty good going into it. I’m really going to try to keep the rowing steady (slow is fast!) and shoot for 60 cals in about 4 minutes. While everyone in the world is bitching about “rowing for calories” instead of distance, PCF has us row for calories surprisingly pretty often (omg, so glad I decided not to go to yesterday’s WOD that included multiple rounds of rowing sprints for calories) so I know that in an all-out sprint I get about 18cal/minute, and a more comfortable pace lies around 15 cals/minute. So that puts me right around 4 minutes if I can keep my head on right out of the gate. TTB will be 2s or singles because fuck TTBs and I don’t want any missed reps, wallballs will depend on how I’m feeling, and if I actually even make it to the cleans I will be doing singles. The TTB are going to be what slow me down the most, so my goal is just to make it to the wallballs and get through a significant chunk of them.

Workout 14.4: 153!!!

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 14 lb. to 9-foot target
  • 30 cleans, 95 lb.
  • 20 muscle-ups

153 means I completed the rowing, the TTB, the wallballs, and 3 cleans!!

I had an awesome judge today named Fahran and she kept track of my times for everything, and was just all around really great. I finished the row in 4:03, which was right on time with how I wanted to do. I was dead though. Got on the bar and did sets of 2 for a few and quickly went to singles with a super fast turn-around. Not even 2 seconds between them most times. Hop down, hop up, TTB, hop down, etc. I finished the TTB at 10:03, and moved quickly to the wallballs. The coaches on Tabata Times were so right-your legs will have recovered from the row by the time you hit the wallballs. I felt fresh as a spring flower going into them, and did 10-10-10-5-5, and finished at 13:00. I had one minute to get some cleans in, and I managed to eek out 3, with the help of some serious yelling. I failed my first attempt and was PISSED. But then I managed to get 3, with the last one just barely making time. I’m stoked. Only one other female made it to the cleans in my class. I’m so proud of myself! I LOVED this workout too!!! Man, 14.3 and 14.4 have been so much fun. I’m glad, because 14.2 was a real downer for me, and for a lot of other folks. 4 down, 1 to go!

Friday 1/3 WOD at PCF

First WOD of 2014! I am still incredibly sore from Mondays’s workout (to the point that I could barely walk yesterday) but I knew the best thing would be to get my blood flowing and some mobility going today. I’m slowly easing back in after taking pretty much all of December off. My body composition has changed a bit, but I didn’t actually gain any weight, so that’s pretty great. Anyway, here’s to 2014! Tyler got me some packets of Progenex’s Flow hydrolyzed salmon protein isolate in Island Punch, and it’s SO GOOD. A nice change from the normal chocolate or vanilla options.

Strength:

E2MOT2M for 10 Minutes of:

  • 2 Front Squats: 75lbs.
  • 8 Toes-to-bar. Didn’t want to tear my hands before the pull-ups in the WOD. Cycled 4 once. The rest were 3s and 2s.

WOD for Time: 12:09

5 Rounds of:

  • 5 Power Cleans: 75lbs, Level II-.
  • 7 Hand-Release Push-Ups: Level II.
  • 30 Double-Unders: Rx.
  • 7 Pull-Ups: Level II.

I reallllly wanted sub-12 on this, but in the last round my hands and the pull-up bar were SO SWEATY and slippery. I had to do singles for all 7, and that just ate up the clock. I’m not as much as a dare-devil as I used to be at hanging onto the bar for oneeee moreee rep after my injury. I ended up tearing both of my hands on the first rep of the last round too, so that didn’t help the situation. I hate how soft my hands get after not doing pull-ups or TTB for a while. They tear every single time. But this was the perfect scaling for me. I didn’t want to kill myself on the front squats since my legs are still really sore from Monday, and same with the power cleans in the WOD. Double-unders are such cake for me now! At least I still feel good at those!

Monday 12/30 WOD at PCF

Holy majoly. The last month and a half really threw me for a loop. Finals, end of semester, holidays, oof. Zero time and/or motivation, and excessive traveling. Bad combination. I was really down on myself about it, until I went back last night and was talking to a friend about it and she said “look, in the long run, what is one missed month? You’re here now. That’s what matters.” And that’s true. It’s so easy to get down on yourself for missing workouts, when in reality, it doesn’t really matter too much as long as you get back on track. Last WOD of 2013!!

Strength:

  • Back Squat 1-1-1-1: 125-125-125-125(-125 Bonus). This is SO LIGHT for singles for me. But they felt heavy as hell, and it has been three weeks since I squatted. I needed to take it easy, and I’m glad I did because I am in a world of hurt today from it. Only up from here.

WOD for Weight: 55lbs x4

4 Rounds of:

  • 7 Power Cleans
  • 7 Front Squats
  • 7 Jerks
  • 7 Back Squats
  • 7 Back Rack Lunges

* This is a complex – do not put the bar down or rest on the ground during the round.
** Work up to the heaviest weight possible, rest as necessary between rounds.

I started at 55lbs, and wanted to do 55lbs x2, 65lbs x2. I felt like that was a realistic goal. Ha. On the last two rounds I was at failure on the lunges (got stuck in the bottom a few times but somehow made it out) and I had to drop the bar between the front squats and the jerks because my elbow was killing me. This was a pretty terrible workout. If it had been 5s or 3s, it would have been nothing. But 7 reps is a lot, and I have definitely lost a lot of muscle endurance over the last month. I really need to work on doing more high-reps of movements. Bahhh. Least favorite. I had a few girls there yelling at me through the last round, which really helped. I was actually ready to quit and take the DNF, but they got me through it. So great.

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 2/14 WOD at PCF

Sometimes I surprise myself. Sometimes I have a pretty good idea of how I’m going to perform, and then all of a sudden that changes. Sometimes it’s a change for the worst, but today, it was definitely for the better. I was planning on taking it easy, in anticipation of Hope for Kenya‘s WOD tomorrow. By the way, there’s still time to sponsor me! I also had some questionable dietary choices yesterday, in honor of Valentine’s Day, and was expecting to feel weighed down and sluggish. But I got in there, and I just felt good. I mean really good. During the warm-up, I felt like a damn super hero. I don’t know if it was the excitement and anticipation of doing rop climbs in the WOD or what, but I was just ready.

Strength:

EMOTM for 10 Minutes of:

  • 2 Power Cleans: 85lbs. We were really focusing on a slow pull, and the explosive extension when the bar almost hit the hips. I had a few weird ones in the beginning, and then it just clicked around round 5. I also realized that I was subconsciously fearing the bar landing on my shoulders, and catching it low by choice. Changed that, and everything felt perfect and amazing in the world and I am very happy I noticed this on my own. I actually felt like I could have gone heavier, which is so awesome, because it wasn’t long ago when 85lbs was my 1RM power clean.
  • 2 Handstand Negatives: extremely slow and controlled. I want to have HSPUs SO BADLY. I have such a graceful handstand hold and kickup and everything from my background as a gymnast, and we used to do them in training when I was younger, but I’ve lost all of that ability. I was also like 9 years old and weighed nothing. I need ABMATs for home so I can practice these!!

WOD for Rounds+Reps: 8+5

12 Minute AMRAP of:

  • 1 15′ Rope ClimbRx.
  • 10 Hand-Release Push-upsknees. Level I. Still excruciating, and I was worried about all of the push-ups I’m going to be doing tomorrow!
  • 10 Overhead Plate Lunges25lbs, Rx. (The video shows walking, ours were in place, front like steps out, the push off front leg to return back to standing.)

I LOVE ROPE CLIMBS. I just want to scream it from my balcony. I’m damn good at the wrap and stomp technique, and would love some time to practice the J. But man, around 5 or 6 I lost all coordination on one of them. It usually takes me about 3 and a half climbs to get up, and I think that round took me 6. It was awful. On the next round. I took an extra few seconds to compose myself, and jumped up and killed it in about 2 and 3/4. I had planned to break the pushups up into sets of 4-3-3, but instead I did the first few unbroken, and the rest I went 7-3. Felt great. Focused on tight butt and core, and squeezing my thighs. One day I’ll have these strict! And the lunges. Oh lunges. I had psyched myself out thinking that the 25lbs was going to be too heavy on my drive there. When it came time to set up for the WOD, I had a 15lb plate out just in case I needed to fall back. And then I decided no. I’m going to beast through this. I’m good at lunges. I have explosive, powerful quads. I got this. And I freaking KILLED them. I did each set unbroken, and they felt great. They didn’t start feeling bad until the last two or rounds, and even still, they were easy until reps 8-10.

I don’t know. I’m just excited. I’m excited that I’m feeling so much better lately. I’ve been tired and not sleeping very well and sore, but I feel like my brain has pushed the reset button, and it’s making dealing with the stress of life so much easier lately. I’m also dialing in my nutrition much better, and feel incredible from it. I am so excited for Hope for Kenya tomorrow!! Yayyayayay!

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.

Monday 11/19 WOD at PCF

Mondays are quickly becoming my favorite WOD day. I always have to force myself in there, but I have such a great time and I am consistently seeing progress. I also have teamed up with a lady who is at pretty much the same exact level as I am, and we’re able to push each other so well. It’s awesome.

Strength:

  • Squat 5-5-5-5: 95-100-100-100. Eff yeah. We were going to try for another set of 100 so all of our working sets would have been there, but we ran out of time. Definitely felt like I could have pushed through one final set at 100, and that is pretty damn awesome. And to think, back in July I was failing on the final rep of sets of 3 at 100lbs. Ha!

WOD for Time: 3:34

Grace

First time doing “Grace!” I was dreading this last night, honestly. Earlier in the month there was a WOD that had a total of 30 clean and jerks split up into sets of 10. I did them at 55lbs, (thinking back, I’m actually fairly certain I dropped down to 45 during the last round but forgot to write that) and they were absolutely awful..even the first 10 at the very beginning. Today, I did the first 20 unbroken and strong. The last 10 I could feel my back rounding a little on the pull, so I took my time a little more getting set up and really keeping my shoulders pinned back. I also push jerked every rep. Didn’t need to split at all. Woo! Looking at my time, I probably should have gone a little heavier. “Grace” is supposed to be quick and dirty, so I was definitely in the right time range, but I felt like I had a little more in me at the end. Next time I’ll shoot for 70, since this WOD probably won’t come up in the programming for another handful of months. Can I get a “hell yeah” for progress?! Hell yeah.

I caught a couple of the last cleans a little low, and my chest got in the way of the bar on the way back down once or twice by accident, so I have a nice little sternum shiner brewing. Also, completely obsessed with Flag Nor Fail‘s sweatpants/all their clothing (and let’s be honest, with DLB as well), and this protein powder. Favorite everything. Just killed a sweet potato, two scoops of that protein powder with 8oz of almond milk, an avocado, and four-ish slices of turkey, and now it’s time to shower and pack! No dance class tomorrow, so I might try to squeeze in a morning WOD if I have time!

Tuesday 10/2 WOD at PCF

I’m feeling a little worn out today. After the CFT Saturday, white water rafting all day Sunday, and dance class Monday, I’m feeling a little more gassed than usual. I was able to use my wrist wraps for the first time doing snatches and they helped a great deal. I’m going to try to write a post about my favorite Crossfit accessories pretty soon. I’m excited about that one!

Strength:

EMOTM for 10 Minutes of:

  • 1 Snatch45lbs. These were all over the place. My elbow was sore so I dropped down a little more than I wanted to, in order to get good speed under the bar and catch it in a full squat without too much soreness.
  • 1 Hang Power Snatch45lbs. The suggested move was a hang squat snatch, but since I couldn’t get the regular squat snatches consistent I decided to just hang power snatch. These felt awesome, actually.
  • 1 Strict Pull-up: thin band for assistance. I started out doing one strict pull-up and two ring dips, each with one thin band for assistance, but since my elbow was feeling rough, I stuck just to the pull-ups after round 5.

WOD for Reps: 85

3 Rounds of:

  • 1 Minute Ground-to-Overhead: 45lbs, Level II. Started out power snatching, quickly moved to clean and jerks.
  • 1 Minute Rest: Rx.
  • 1 Minute Row for Calories: Rx. Set to 8 on the resistance level for rounds 1&2, 90% for round 3.
  • 1 Minute Rest: Rx, this joke will never get old, sorry guys!

For the GTO, my breakdown went 14-11-11. The 14 in the first round came from starting with power snatches, which are much more time-efficient than power cleans & jerks. Then nice and constant through the last two rounds. For rowing I went 17-16-16. I’m not sure how I managed 17 cals in the first round, but that was pretty awesome. That totaled 85. Pretty happy with that. I was exhausted and sore directly following this workout, and came home and collapsed on the couch for a few minutes before getting some lunch in me. This was a sneaky day!

Gratuitous, post-Crossfit.

Since I’m pretty swamped with schoolwork this week, and damn tired, I might take tomorrow off. It all depends on how much work I can get done tomorrow morning before class!

Thursday 8/23 WOD at PCF

I felt very sluggish at Crossfit yesterday. It was as if I could feel every movement lowering my energy level by a little bar, like in a video game or something. In all honesty, I probably should have recognized that it needed to be a rest day. Once I felt that in the middle of my clean and jerks, I decided to go easy on the WOD and still give it my all, but at lower weights than I know I am capable of. Tyler and I spent all morning running (walking, if we’re going to be technical) errands around town, and then cleaned out and reorganized our camping/climbing/tools/stuff closet, which is almost big enough to rent out as a living space. Seriously, those two combined were their own workout.

Strength:

  • Clean and Jerk 2-2-1-1-1-1: 85-85-90-90-95(f on jerk)-90-90. Was able to do my whole working set of singles at 90lbs! And both sets of 2 at 85lbs! That’s a huge improvement from the single and only 90lbs and singles at 85lbs I was able to accomplish a couple weeks ago. They were a little wonky at times when I didn’t drop down low enough under the clean or the jerk, but overall, technique improvement on catching the bar higher on my shoulders for the clean, and dropping lower into my split jerk.

WOD for Time: 8:31

3 Rounds of:

  • 10 Deadlifts115lbs. Level I-, desperately needed to stretch out my hammies more before this.
  • 10 Shoulder to Overhead25lbs. Level I, most were split jerked, like in the link. Felt so heavy.
  • 10 BastardsRx

After the C&Js and all of the running from Wednesday, my legs just didn’t have it in them to do 30 deadlifts at 125, which was the Level I weight. On the shoulder to overhead, I briefly considered going with the Level II weight of 30lbs, but when I picked up the 25s they felt like cinderblocks, so I decided to keep it relatively light. So glad I did. They were death. The bastards were bastards, probably the easiest part of the WOD, and I powered through them like any other WOD with burpee-variations. Skinned the hell out of my right knee in the last round, busting my ass trying to make sure I made a sub-9min time. I also think I did two extra, but would have rather done two extra than two short, so I just kept going.

After Crossfit, Tyler and I went out for dinner and a movie, since it was one of the last nights we had together before the semester starts and our lives get stressful and miserable and filled with studying and homework and research. We went to a restaurant called Firefly, a lovely little place in Dupont Circle with a fantastic gluten-free dinner and dessert menu. We overindulged, “this is so not paleo…this is the antipaleo,” and fully enjoyed ourselves. The school grind begins again on Monday, which will bring routine, regular meals, and no time for eating out. In a way, I’m welcoming it with open arms. But at the same exact time, I’m standing on the front porch in my overalls holding my shotgun, ready to tell this semester to go on an’ git back where it came from.

Lululemon and Inov8s. Undying love.

I also have new shoes and new lululemon garb as of this week. I scored some Inov8 Bare-X Lite 150’s on major discounted sale, and picked them up in the color option “Bright Effing Obnoxious Toxic Orange,” or something to that effect. I have only worn them for two workouts so far, and both have left my feet feeling like they were in little clouds the entire time. Great investment. Also got a sports bra from lulu for $19. I know. And the bra in the picture, and the shorts. Those are my favorite of their shorts, and I wear my pairs religiously. They are the “Run: Speed Short” and they are simply the best.

I’m completely rambling, because it’s midnight and here’s a secret, I wrote this last night but didn’t want to post it so late and have everyone miss my amazing writing. Let’s all give a collective “thank you” to me for thinking of all of you. Just kidding. Get me to bed! Love you all!

Tuesday 7/17 WOD at PCF, and the Importance of Sleep!

Man, it’s been a long day. I haven’t been able to get into bed before 11 since last Wednesday night and it’s really taking its toll on me. I attribute so much of my fitness success to my 8+ hours of sleep a night, so much so that I’m ashamed I haven’t written about it yet. Maybe now is a good time. I never ever EVER feel well-rested, no matter how much sleep I get. I could sleep for 14 hours, wake up, have a bite to eat, and immediately go right back to sleep. I literally cannot remember a single time where I woke up and didn’t feel tired, or a day where I didn’t think about/have to keep myself from napping. Most of this is due to my thyroid issues and Lyme Disease, both of which cause immense fatigue, exhaustion, and insomnia, all things I experience regularly. I mainly have it under control lately, and for the first time in my life am not napping 4-5 times a week, and I 100% have Tyler to thank for this…Except for the occasional Saturday, where I will wake up, have a little breakfast, migrate to the couch, and go back to sleep for 3 hours. Shhhh. Saturdays don’t count.

When we moved in together, he was waking up way earlier than I was in order to commute in to school or work, so he started trying to be in bed and almost asleep by 10pm. I didn’t want to just sit awake and alone on the couch surfing the internet, so I decided to start going to bed with him. And holy crap, all of a sudden I started being able to workout, cook meals, go on long walks, do homework, read, and more, all without wanting to go into a 24hr coma immediately. We’ve been more lax over the summer since we both wake up a little later and have less demanding schedules, so the bedtime has been unofficially pushed to 10:30-11pm. We sound like old farts, but he gets up and runs or goes to the gym in the morning before work, and I go straight to school for 4 hours and then to Crossfit or dance class. We are active people, and I would never be able to be this active if we hadn’t started going to sleep earlier. I still have to take naps here and there, but not nearly as often. I hope one day I will experience what it feels like to wake up in the morning and feel ready for the day, because even with so much sleep it still takes 3+ alarms and Tyler’s help to get me out of bed most days. Crossfit and dance definitely help. I feel so much better on the days when I get more exercise, and sleep like a rock!

Moral of the story is get more sleep so you can get more exercise. Get more exercise so you will get more sleep. It’s a cycle, so break into it and make it happen!!

Strength: EMOTM (Every Minute On The Minute) for 15 mins of:

Super interested in this volume&strength training! I like EMOTMs because they allow for a little bit of rest with explosive periods of work. I probably could have gone heavier on the Power Cleans, and it seems like just about everyone at the box overestimated and went a little lighter than they could have. But I was also trying to keep in mind the beast of a WOD coming after this, where I was going to take on 60 Toes-to-Bar. Speaking of:

WOD: 14:23

4 Rounds For Time:

  • 15 Toes-to-BarDid. Every. One. Rx.
  • 15 Back-Rack LungesLevel 1 weight of 32lbs, bleh (barbell lunges in video).
  • Run 200m: Rx. Ha.

Eff me. The TTB were hard. The lunges were hard. The runs were hard. Everything. It was a good workout, but I can tell I’m going to be hurting tomorrow. I probably could have gone for 45ish pounds on the lunges, but it would have added a lot to my time. I had enough of a struggle with the TTB and the running in 102degrees, so I’m not too worried about it. I was one of the last 5 or so to finish, and there were lots of people cheering me on. It was awesome and I did the last set of lunges with only one quick break to adjust the bar on my back. That was a fun workout, and I hope that in the future I’ll be able to revisit it and compare times.

Oh, I took video at dance class last night and pulled some stills in case I’m too busy to edit together a video. I’ll be writing a proper entry about why I think every single female should try pole dancing at some point in her lives later on in the week if I have time!!!