Friday 2/28 OPEN WORKOUT 14.1 at PCF

I was SO EXCITED to see that the first workout of the 2014 Open was something that I could actually do as prescribed!! Last year, the day before the 2013 Open started, I broke and dislocated my elbow and needed to get staples in the back of my head after a freak accident injury. I was signed up for the Open, and was completely heartbroken when this happened. Ever since then, every single workout has been in anticipation of these next 5 weeks. I committed myself to getting back on my feet and working hard as hell in order to heal and rebuild myself after that. It’s been a long and bumpy road, but this year I AM ALL IN. I am stronger, faster, better now than I was before breaking my elbow last year. I’m taking back those lost weeks, and going balls out for this Open season. I’m so proud of where I am now, and I am so grateful to be part of such an enthusiastic, exciting, supportive box and community. My intentions are not to make it to Regionals, or even be in any percentage, place-wise. I just want to do every workout, give them my all, and push myself harder than I would on a regular WOD. And if I hit some new PRs along the way, then I’ll take those too!

Workout 14.1: 176

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 55-lb. power snatches, 15 reps

I got 3 rounds plus 41 reps. I was only 4 reps away from 4 total rounds! My goal going into this was just to get to 3 rounds, so I am proud that I got this far! My thumbs are KILLING me from hook-gripping the bar for 56 snatches. I went for chalk between rounds, and was having a rough double-under day. I think by taping my thumbs and not having a shitty double-under day I could easily make 4 rounds, and as of right now, I’m planning to redo this on Sunday to try to hit that. I’ll have to see how I’m feeling by then, because…56 snatches at 55lbs is a lot of volume at a weight that is still like…70% of my 1RM haha. Hopefully I’ll feel up to it! Now I at least want 180 so badly! Happy weekend, happy Hunger Ga–I mean CrossFit Open! May the WODs be ever in your favor!

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.

Wednesday 1/29 WOD at PCF

I’ve found the key to blog success: post more pole dancing photos. I got more hits in the last 48 hours than I’ve had in a long time! I suppose that is due to the fact that I don’t openly talk about it, so when a picture of me on a pole pops up on facebook, it surprises people, and they click. Note to self…don’t friend any current/past professors after graduating….ha! I’m joining a class this coming Sunday, so I’ll have more pictures. Now I just need to convince myself to start filming my strength stuff at crossfit!

Strength:

  • Snatch 5-5-5-5: 60-60-60-60. I’m going to be staying here for a while. My speed under the bar just isn’t fast enough following my triple extension. These felt better today, but I still am very uncomfortable dropping lower than about a quarter squat to catch anything over 35lbs. Maybe I should work on that next week.

WOD for Reps: 120

5 Rounds of:

  • 30 Seconds Thrusters: 55lbs, Level II.
  • 30 Seconds Box Jumps: 20″, Rx.
  • Rest 1 Minute

Followed by 1 Round of:

  • 1 Minute Thrusters: 55lbs, Level II.
  • 1 Minute Box Jumps: 20″, Rx.

My rounds went like this–1: 10-11, 2: 10-11, 3: 9-10, 4: 9-7, 5: 8-8, Bonus: 11-16. Well, that escalated (or rather, the exact opposite of escalating…de-escalated? Ha.) quickly. Before we started, I saw that three of the amazingly strong women I look up to in the box were doing the Level II weight of 55lbs. I asked Erika if I should drop down to the Level I weight, because they’re so much stronger than me and it worried me…which was weird, because I felt like 55lbs was do-able, but they got me doubting myself. She said that I will be totally fine at 55lbs, and that the other girls were dogging it, which made me laugh. I just needed a little reassurance. My goal was to stay at an average of 20/round, but I realized at the end of the 3rd when I was already dying that that goal was slightly out of reach. When rounds 4 & 5 beat me down, and the bonus round kicked me in my ribs. But honestly, I was only between 10 and 18 reps below the beasty girls, which only averages out to a few reps/round, so I am pretty damn happy about that. I was in my head a lot on the thrusters, but I went unbroken until rounds 5 and 6, which surprised me in a good way. But I feel like I’m going to need a wheelchair for the next day or so…shakiest legs.

Monday 1/27 WOD at PFC

Screen shot 2014-01-25 at 2.47.09 PMToday was a mix of epic awesomeness, and epic stupidness. But the WOD…the WOD was absolutely incredible. INCREDIBLE. EVERYTHING ABOUT THIS WORKOUT. YES. I can’t stop being so excited about it. Also, this past weekend I started pole dancing again!! Which is so great!!! But that was also the part of today that was epic suck. I think I want to write a whole different post about it. Maybe tomorrow. But for now, baby’s still got it!

Strength:

  • Complete these at a good tempo, meaning do not take breaks at the top of the squat. Expect to be squatting at a lower weight than usual.
  • Front Squat 5-5-5-5-5: 75-75-75-75-75(-maybe another set? Lost count!). These felt good. I might have been able to do sets at 85 if I started there, but I didn’t think to go up until I was already pretty gassed. I think my previous 1RM front squat was 95lbs, so I am pretty sure I could beast through that now.

WOD for Time: 15:58

  • 15 Burpees: Rx.
  • 20 Snatches: 35lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 15 Snatches: 45lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 10 Snatches: 55lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 5 Snatches: 65lbs, Level I.
  • Add/switch weights during your rest time.

This was so great. Let me tell you about why this was so great. First of all, I’m pretty sure I can count the total amount of reps on one hand of snatches I’ve done at any weight above 55lbs. I saw this online last night and said to Tyler, “I’m going to Level I the shit out of this WOD tomorrow.” And going into it, honestly, I doubted myself about being able to finish at 65lbs. But I stuck with it, and executed each rep as textbook as I could, and they were beautiful. Guys, every one of my snatches was beautiful. It was the BEST. The 35 and 45 sets were…probably easier than they should have been, but I just used those to really focus on the form cues that the coach gave me last week, and that helped me be able to do all 55s and the 65s in the long run anyway. But I was so stoked. It felt absolutely incredible. I am so proud of how I did, and for sticking with it, and for killing those last 5 snatches at what is a heavy weight for me when I’m already completely blown from the rest of the workout. I’m also extremely happy I can still bust out some of my difficult tricks on the pole, even though I have definitely lost some of my abilities. Again, I think I’ll write a whole post about that tomorrow. Woo!

Wednesday 1/22 WOD at PCF

aa8c55e283c311e3b2630e9c0aaa8964_8Finally getting back to the elusive mid-week WOD!! How I’ve missed you so. My schedule this semester ended up changing, and I am not going to have to miss Mondays/Wednesdays afterall! Squats and oly lifts galore!! I was sore today, but was determined to get in there for my first Wednesday WOD of the year. Ugh, three weeks into January!!! Whatever, I did it! Time to solidify a good foundation for the rest of the year. I’ve been seeing more progress again, especially after cutting back on crap eating this month and it’s the best motivation to keep going. Look at my traps! Look at them!!!! Ahhh!

Strength:

  • Power Snatch 5-5-5-5: 60-60-60-60. Haven’t snatched in forever, so this was mainly an exercise in confidence, and testing muscle memory. I was popping my hips up too fast, which was causing me to bend my elbows early in the end of the triple extension, but I think I’ve corrected that. The coach complemented my “great olympic-looking setup” which was the highlight of everything. It’ll be interesting to see if they change Wednesdays to snatch days, since it’s usually clean&jerk, jerk, push press, or strict press.

WOD for Rounds+Reps: 4+4, Rx!

AMRAP in 12 Minutes of:

  • 20 Box Jumps: 20″, Rx.
  • 15 American Kettlebell Swings: 35lbs, Rx.
  • 10 Kettlebell Goblet Lunges: 35lbs, Rx.

I love Rx-ing WODs. The box jumps completely killed my time. If it had been 15ish, I would have been able to smoke myself and get at least another round+ in, but 20 is just a lot of anything. The KB swings were cake, but the lunges made my already-burning calves even worse. I am happy (well, maybe happy isn’t the right word…) they are programming more lunges lately, because for some reason I am just horrible at them. Seriously, I look like a baby horse taking its first few steps on every single rep. It’s pitiful. But hey, what I lack in stability I make up for with heart and motivation to push through, and that’s what matters…right? Right guys?

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.

Wednesday 8/21 WOD at CFC

Last workout at CFC for…the year? Maybe? Ugh! I hate leaving the beach!

Strength:

20 minutes to work on skill/weakness

  • Clean and Jerk 1-1-1-1: 95-95-95-95. 4×1 PR!

This was a great opportunity to get in PCF’s c&j strength work for this week! On July 24, I hit a single rep of c&j at 95, sandwiched between multiple misses. Two weeks ago, I got one rep of 95 and one at 100. Today I solidly stuck 4 singles at 95, with no problem at all. Boom. This programming flat out works.

WOD for Time: 3:58

“Isabel”

  • 30 Snatches: 55lbs

First Isabel! I never snatch anymore! I should have gone heavier! I should snatch more! These felt so good! I actually really love power snatching! Such a great day!

Finisher

  • 2-4-6-8-10-12-14-16-18-20 GHDs: rest while partner completes next number round. Didn’t realize this was going to be 110 GHDs. Haha. It felt amazing.

Tuesday 7/16 Strength at GMU

Last night I got home too late to go to crossfit, but I was determined to get my squats in this week. I did some GHDs, the strength from PCF yesterday’s programing, and the strength EMOTM from PCF today’s programing, and then called it a day. I’m extremely overloaded with school work right now (honestly I probably shouldn’t even be taking the time to write this right now) so I didn’t have the time to spend doing a full workout, since Tuesdays are normally my days to work in the lab and finish up homework.

Strength:

  • 50 GHDs: Waiting for a bar/squat rack to open up. So many bros doing shrugs in them. Gtfo.
  • Back Squat 1-1-1: 140-145-150!!!!!!!! I SQUATTED 150lbs!!!!!!!!! First I hit 140 again, which I wasn’t really sure if I’d be able to do without being able to ditch the weight. But it felt so good last week, and I felt pretty confident today, so I went for 145. And that rep felt even better than the one at 140! And then I hit 150, to full depth with great spring out of the bottom, and just a slight struggle. I’ve really been working at keeping my hips pressing forward so I don’t fold over at the waist, and it’s allowed me to make HUGE gains. I can’t believe I’m up 25lbs from my 1RM mid-February. Can’t wait to push harder next week!!

Every 2 Minutes on the Two Minutes of:

  • 2 Power Snatch: 55lbs. From the floor, worked on loading my hammies for a good snap. Elbow felt great.
  • 3 Handstand Pushups: 2 ABMATS and kipping, singles. I’ve only strung two together once. Practice time!

So not only did I squat 150, which is monumental-feeling, but I got my HSPUs back!!!!!! I’m still so weak at them and I get gassed REALLY quickly, but I freaking did them!!! I had just got my first few like two weeks before the elbow explosion, so I’m very very happy to have them back again. I love the crossfit gymnastics movements.

WHO IS EXCITED FOR THE GAMES?!!? I am. I AM. I FREAKING AM. Even though Foucher, Ager, Thorisdottir, and Sakamoto, four of my favorites, aren’t competing, it’s still going to be SO GREAT. SO GREAT, I TELL YOU. Ahhhhh!

Monday 1/14 WOD at PCF

Weekend Last week ended up being a bit of a bust, working out-wise. Since I’m only off from classes for the rest of the week, I’ve been trying to get a lot of things taken care of before they start up again. That, plus a close family member struggling with her health, and things just haven’t been in my favor. I’ve gotten a ton taken care of though, and was able to put in a few miles hiking over the weekend while the weather was nice. It was great to clear my head, and helped me reset and think about my priorities. I also recently discovered that I’m in love with sriracha, which is something I never thought would happen. I’ve basically put it in/on/around everything I’ve eaten since returning from Philadelphia a week ago. Sriracha deviled eggs are currently my favorite. And yes, I nibbled on a few jelly beans on the hike. I left some of the yucky ones for the bugs, and enjoyed every single one that I ate, which didn’t end up being very many.

 

Strength:

  • Squat 3-3-3-3: 105-105-105-105(-110 bonus). The sets of 105 were probably a little too easy. No, they definitely were too easy. The last time I squatted I did 3 sets of 5 at 105, and then failed on a set of 5 at 110. It’s been a few weeks since the last squat day, so wasn’t sure where I’d be. Should have gone for 110 across the board, but I’ll just push up a little heavier next week!

WOD for Reps: 101

4 Rounds of:

  • 1 Minute Power Snatch (Your hands must come off the bar and you must stand all the way up between reps): 52lbs, Level II-
  • 1 Minute Wallballs to 10′ target: 8lbs, Level II weight and height.
  • 1 Minute Rest: godamned programmed rest, I hate you so much.

I thought this was going to be easy. I thought for sure I’d be able to power snatch the Level II weight of 65lbs (I was not about to do the Level I at 42lbs, no sir no way no how, I’m stronger than that!!), but I threw up 55lbs to warm up and holy hell, I was a spastic mess. It felt awful, and I really had to use my legs to throw my hips into it, and I knew that just wasn’t going to happen after the wallballs. I swapped out my bar and plates, and even 52 felt heavy. Erika said that we should get between 5 and 10 good reps of the snatch per round, and I figured I could at least pull 5. For the snatches I went 7-6-6-7. The wallballs were more difficult than usual. I was killing them about a month ago, getting confident enough to start thinking about moving up to the 14lb ball. Nope, not after today! First round was great, second and fourth were okay, and the third was awful. They went 23-19-14-19. That brought me to a grand total of 101 reps. My goal for this was to cross over 100, so at least I did that! I definitely took a little more rest on the wallballs than I have in the past, but my legs were cooked from the squats and snatches.

Before&AfterI’m actually having a really hard time writing this, because I had my eyes dilated in an eye exam this afternoon, and they’re still not back to 100% yet. So if there were typos, sorry! I will go back and fix them later when I can see properly! Here is a shot from today, on the left is before the WOD, and the right is after. I wish you could see my legs better! They are so sore and huge right now! But my arm and shoulder looked pretty impressive, so I guess that’ll have to do for now. Oh! And new phone!! Yayay!

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!