Monday 2/24 WOD at PCF

The calm before..I didn’t have time to write about this yesterday! This week is quite hectic, so I feel like I’ve been stretched pretty thin. I had a great workout yesterday though! I was originally thinking about going into the school’s gym early again, but then I saw the WOD scheduled for the afternoon and knew that it would probably be too much. OH GOSH and the CrossFit Open starts this Thursday night!!! I need to write about that tomorrow or Thursday!!!!!!!

Strength:

  • Front Squat 5-5-3-3-1-1: 75-75-95-100-110(PR!)-115(PR!!!). So the coach said we probably weren’t going to hit any PRs after doing the volume leading up to the single reps, but it’s been so long since I did front squat singles I knew that I would be able to best my previous 1RM, and I did, by 10lbs! Woopwoop! And that was even after a bunch of pretty heavy reps, so I’m sure I could front squat much more for a heavy single attempt. These felt so good! Form was a little sketchy, as can be seen in the video here. I shoot my butt up first and then compensate after rising out of the bottom. It’s gotten much better from how it used to be, but I still need to work on it, especially as I go heavier.

WOD for Time + Reps: 10:29 + 42 Burpees

5 Rounds of:

  • 7 Thrusters: 65lbs, Level II-.
  • 7 Pull-Ups: Level II.
  • 7 Burpees: Rx.

Rest 1 minute, then:

  • Max burpees in 3 minutes: 42, Rx.

Such a tough and weird WOD! I liked this kind of “buy-out” style, although a little more rest would have been nice! I recorded myself doing burpees for the first time ever, and I realized that my burpee technique is…special, at best. When I jump my feet up, I shoot my right leg out to the side so I land a little lower. I need to work on landing in more of a centered squat stance for sure. I’m not sure I’m willing to publicly shame myself with a video of my goofyass burpees yet. My pull-ups and thrusters were ON POINT (en pointe?) though. Woo!

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Monday 1/13 CFT at PCF

cftotalAhhhhhhh. My love/hate relationship with the CrossFit Total. Up until now, I’ve had constant progress. I’m starting to plateau a little, especially since I haven’t been super consistent over the winter. Time to step it up. I want to build back up to 4x a week, plus supplementary stuff at a non-box, but my body has been having a hard time with recovery, so I really need to build up slowly. Ugh CFT. So nervous going into this. Remember: you took December lightly. Remember: you are still healing your ears. Remember: you are not defined by PRs, only how much work you put in. UGH. Bad mental state to go into this!!!

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. Lifts must be done in that order. Once you warm up, you will have only three attempts to set a 1RM in each lift.

Strategy on the CFT from Mark Rippetoe (inventor of the CFT): The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

Read more about the CFT here.

CrossFit Total (previous on 7/22/13: 400 lbs): 415lbs.

  • Squat (155 lbs): (135 safety warm-up)-140-155-160 fail: 155lbs, tie with previous.
  • Press (60 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs, tie with previous.
  • Deadlift (185 lbs): (175 safety warm-up)-185-195-200: 200lbs (!!!!!!!!!!!!), 15lb PR on previous.

I have the most mixed feelings on this! But I’m mostly happy, I think. I pulled 200-freaking-pounds for my deadlift, which was one of my specific CrossFit goals for this year!!!!! I can’t believe it!!!! It also felt really good, and like I probably could have gone heavier, but I had maxed out my 3 attempts, and I was starting to round in my back so I didn’t want to push it too much harder. For the back squat, the 160 fail was soooo close. It didn’t honestly feel that heavy, and I was in a good angry brain state to push it, but my torso tipped forward just slightly right as I was exploding out of the bottom and it completely threw me off and I had to ditch the weight. New goals!!! 175 next CFT! And as usual, strict press was the worrrrst and makes me feel like a complete weenie. The rep at 60 felt great and I was sure that I’d be able to put on two more measley pounds, but nope. Pretty wild, since I feel like my shoulders, out of everything, have gotten so much stronger. Meh. It is what it is! That puts me smack between intermediate and advanced on the chart that’s up there. Woop! Hoping to break into advanced next CFT!

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.

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.

Wednesday 8/6 WOD at PCF

Strength:

  • Clean and Jerk 3-2-2-1-1-1: 80-85-85-90-95-100(PR!!!!!). YES! YESSSSSSS! Yes. Yes. 100lb c&j. I can’t even begin to explain how excited that makes me!!!!!! The set of 3 at 80 and the first set of 2 at 85 both felt super sketchy, but then I fell into my rhythm. This morning, an amazing olympic lifter named Kendrick Farris (kendrickjfarris on IG, go follow now plz) posted an image on instagram with elbow cues for both the clean and jerk: “up and in,” and “down and out,” respectively. And for some reason, that just clicked with me. I remembered on the second set of 85, and from then on, each rep felt SO GOOD. I got nervous going into the 100lb jerk and almost lost it, but was able to reel it back in and complete the lift. GAH I can’t even explain how awesome this it, and now I don’t have a mental block for triple digit c&j’s anymore!!! Yayayayayay!

WOD for Time: 12:55

4 Rounds of:

  • Run 400m: Rx.
  • 20 Russian KB Swings: 53lbs, Level II.

There was nothing fun about this. Simple, yet effective. I really thought I was going to crush this, but..well yeah. My legs were much more unstable than I thought they’d be going into the runs after the KB swings. They were like jello! I’m pretty sure on the 3rd and 4th rounds I could have been speedwalking faster than I was “running.” I also ate too much for breakfast today, and really felt sluggish from the get-go. Oh well, I stayed within the time that we were supposed to be in for this (10-13ish minutes, says Erika) and finished I think third in the class, maybe second. I think I am too hard on myself most days. Anyway, YAY! PR!

19714314ff8a11e28d0b22000aaa0532_7Stay turned this week for a post on the greatest, most amazing, incredible, best new thing in the history of ever that has actually successfully made me sleep/feel like a morning person for the first time in my entire life, and how I know it’s really working (spoiler alert, I ran out of it after a month, and can no longer sleep/wake up at all/how did I live this way for so long?!?!).

Monday 7/22 CTF at PCF

CrossFit Total day!!! Last time we did this was in September. On one hand, I’m like eff yeah, 10ish months of improvement, going to have a huge PR on this. But I also have to remember that I had my stupid elbow injury, and I’m still dealing with those setbacks. So I went in knowing I could PR my squat, at least match my deadlift, and hopefully match my strict press, but that was iffy. Here’s info about the CFT:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

Lifts must be done in that order. Once you warm up, you will have only three attempts to set a 1RM in each lift.

Strategy on the CFT from Mark Rippetoe (inventor of the CFT): The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

Read more about the CFT here.

CrossFit Total (previous on 9/27/12: 357.5 lbs): 400lbs! PR!

  • Squat (125 lbs): (135 safety warm-up)-140-150-155: 155lbs.
  • Press (57.5 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs.
  • Deadlift (175 lbs): (170 safety warm-up)-175-180-185: 185lbs.

Shit yeah! Huge PR mainly due to the squat, which makes sense since my legs were the only things I could work for first first 2ish months after my injury in March. Deadlift would have probably been higher if I hadn’t completely gassed my legs on the squats, but I’m still happy with it. And for the strict press, holy crap, I’m amazed I had ANY improvement at all! Especially since we’ve been training c&j’s instead of strict presses this cycle. I need to start working on that one at home when I have free time.

I’m so sore from this! Totally unexpectedly, too. I’m always exhausted after working out in the mornings, but at least it’s out of the way and I can focus on finals now! Happy Monday!

Wednesday 7/17 WOD at PCF

I need to make up some kind of PR dance, either for in the gym, or once I get home. Not many things make me as happy as new PRs do. Today was a great gym day.

Strength:

  • Clean and Jerk 1-1-1-1-1: 85-90-90-90-95(PR!)!!!! Yes! PR’d my back squat yesterday, and PR’d my c&j today! I know not every day at the box is going to be a good one, so I’m feeling really happy about this.That is even a pre-injury PR! It was a little wonky, but I got it. I can’t wait to hit 100lbs on it. Erika said that my jerk looked super strong today, which is what I’m more concerned with as far as my elbow, which is what pushed me to try 95 once.

WOD for Time: 14:09

5 Rounds of:

  • 7 Thrusters: 65lbs, Level II.
  • 7 Toes to Bar: Level II reps, Rx movement.
  • 14 Box Jumps: 20″, Level II.

This was an epic win as well. I loaded up a 35lb bar with 2 10s and 2 5s, instead of 2 15s, for fear that I wasn’t going to be able to follow through with 65lbs the entire time. But I did! And I did all rounds unbroken for them! The TTB were better than expected, and I didn’t have to drop from the bar for the first two rounds. I’m still trying to get my kip down to string them together, but at least I can get two now! And the box jumps felt good today too. All around, great gym day. Now back to millions of hours of homework. Boohiss.

Monday 7/1 WOD at PCF

Holy crap it’s July. How is that even possible!?!?! Last WOD at PCF for the next week. We’ll be heading down to Crossfit Carteret for the 4th of July! Can’t wait to see everyone there!

Strength:

  • Back Squat 2-2-2-2: 130-130-130-130(PR). And that is a very solid PR, doing 4 full sets to full depth. I definitely have Erika to thank for the tip to eat more directly after working out, and on my non-WOD days. I feel like I have more energy and muscle endurance for sure. These felt really great, and I think proper bar placement was really an issue for me in the past as well.

WOD for Rounds+Reps: 8+15 Rx!!!

AMRAP for 10 Minutes of:

  • 10 KB Swings: 35lbs, Rx.
  • 10 Goblet Lunge: 35lbs, Rx.

First time doing full American swings! They felt so great. The lunges were pretty yucky, but that’s because they’re lunges and they’re always yucky. This was a total ninja WOD. Doesn’t look too bad, but all of a sudden you’re dying from it. I think it was mainly due to the fact that it wasn’t super heavy, so you really could do 10 minutes straight with very little rest. I remember at the end of the second minute thinking “holy crap, I have to do what I just did 5 more times?!?” Ha! Super sneaky. My quads and butt feel great. I also got to come home and have a delicious leftover chicken pot pie that I made for dinner last night. Happiest belly!

Chicken Pot Pie!

Monday 2/11 WOD at PCF

YOU GUYS. YOU GUYYYYYYYSSSSSSS. I don’t even care that I didn’t work out hardly at all last week. This is a new week, and I am killing it so far!! PR squat!!!!!

Strength:

  • Squat 1-1-1-1-1: 125(previous 1RM)-130(PR)-135(SUPER PR)-135(fail)-130. GAAAAAAAAAAD. I am SO HAPPY about this. For some reason, the 125 rep felt so much heavier than the 130 and 135. I think I was off balance or something, because there is no reason for that. I wish I had known that I was going to be able to push that far! I would have done less warming up. I think today I did 5×35, 3×65, 3×85, 2×115, 1×125, then went into the above reps. I definitely would have cut out the 65s and the 115s, and gone for 140. I had no idea they were going to feel that good!!! Ahhhhh. That is 15lbs over my body weight. The last time we did 1RM back squat was for CFT back in…September? October? And I remember my hit at 125 was to a questionable depth, too. Back then, that was ~5lbs under my bodyweight. Ahhhhhh. Such a win.

WOD for Reps: 139

Tabata:

  • Row for Calories: Rx.
  • Push-ups: Knees, Level I. Bah. Half-argued with the coach about whether I should do them on my knees or fewer strict. He wanted volume.
  • American Kettlebell Swings35lbs, Rx. 
  • Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Somehow this was my first time doing any sort of tabata workout. I’ve heard how horrible they are, but man, I really freaking liked this. I always take an extra half-swing on the KBs to get it up overhead the first time, so that took away a rep or two. On the rowing, I kept forgetting to use big, powerful, explosive pulls, and slower recovery going back to the front. I lost some energy/cals there, but overall I’m pretty happy. And..the push-ups..were push-ups..so they were grueling and awful. I was very surprised how sore my arms were from the push-ups going into the KB swings! Even not muscling the KB up and really using my arms merely as straps, my damn forearms were killing me!

Gym tomorrow between classes! Wheeee.

Stand-Up Paddleboarding and Tuesday 8/7 WOD at PCF

Today has been such an exhausting day!!! The weather was dreary and rainy to start off with, but we went swimming in the ocean and pool anyway, just to say we did it. The clouds finally started to clear around noon, so we rented some stand-up paddle-boards and went and explored some marshes and the sound for a couple hours. It was extremely relaxing, but a great workout at the same time! It was our first times on SUP boards, and I’m going to go ahead and guess that it won’t be the last, because we loved it. I have a few really awesome pictures to post, but I will save that for another day. We came home, and headed almost straight to Crossfit Carteret for an insanely challenging WOD.

Strength:

  • Back Squat (15 Minutes to Establish a new 1 RM): 110lbs. PR. I had some kind of a mental block against 115 though. I desperately wanted to get to 120 today, but I couldn’t even get to 115 after about 5 tries. I can do two sets of 3 squats at 100lbs after lots of prior squatting, but couldn’t get 115 once today. Oh well! Next time!

Then 7 Minute EMOTM of:

  • 3 Back Squats with ~45% of new 1 RM (bar stays on your back the entire time): 50lbs. This was so evil. Todd and Rhonda, if you are reading this, you two are pure evil (the best kind!!). Holding the weighted bar for that long worked every single muscle in my back, shoulders, legs, arms, and neck. Even with easy weight, that was still just…awful. I secretly love this programming though, because it was so different and extremely mentally challenging.

WOD for Time: 8:05

21-15-9 of:

Tire flips!!!! First time! They were so much fun and easy to get super angry at. I feel like I was able to stay extremely pumped up throughout this WOD because of them, and had a great time yelling as I was flipping. I think they tie with rope climbs for my favorite movement. I wish I knew the exact weight of the tire I was flipping, but it was  enough to be pretty damn difficult. Our group went in two heats and Tyler and I were able to yell words of encouragement at each other, which was so great.

It’s supposed to rain again tomorrow, so who knows what kind of fun we’ll get into next!