Monday 2/17 WOD at PCF and Strength at GMU

I don’t know what has gotten into me lately!!! I’ve been sleeping super well, waking up feeling rested, and feeling super ready to start my days. Today, I woke up before my alarm. BEFORE MY ALARM. WHAT. Well, I kind of cheated because I wake up to say bye to Tyler in the mornings when he leaves for work, so I was already a little bit awake. BUT STILL most mornings I just pass the hell back out and sleep until my 4 alarms go off (8:01, 8:31, 9:01, 9:21) and I hit snooze on my last one at least three or four times until 9:35 when I have 10 minutes to jump up, walk the pups, and run out the door (that is my life, I’m not even kidding. Every. Single. Day. And it’s the WORST.) Moreso than not lately, I’ve been falling asleep super quickly, sleeping really soundly through the night, and waking up feeling good. How good? I’ll tell you.

I’ve been sleeping so well and feeling so good that I woke up and decided to go to the gym on my campus to pull a 2-a-day, and work on some weightlifting before class. And then I went to crossfit this afternoon at 430!

  • Clean and Jerk 65% 3-3-3: 70lbs
  • Snatch High-Pulls 100% 3-3-3: 70lbs
  • Strict Press 75% 5-5-5: 45lbs
  • Front Squat 85% 3-3: 90lbs

These were mostly technique and volume work, but they all felt really great. It was a good morning wake-up. Then I went to classes, and then crossfit!

Strength:

  • Front Squat 5-5-5-5-5: 65-65-65-65-65. I kept these light. After the heavy front squats this morning, and knowing that I had a million burpees and thrusters coming…I definitely took these easy.

WOD for Time: 13:12

  • 40 Burpees: Level II.
  • 40 Thrusters: 55lbs, Level II.
  • 40 Pull-Ups: Level II.

I AM SO PROUD OF THIS. SO PROUD. I was the ONLY female in the 430 class who stuck with 55lbs, which was also Rx weight (reps were 50 down the line though), and there were some of the super beasty women there! I was really intimidated and almost dropped, but I decided to stick it out and just take my time. But I killed it! I was one of the first on the bar after the burpees, and then went 10-10-10-5-5 on the thrusters!!!!! I’m so proud of myself!!!! Making gains all over the place. Then I had to wait a good bit until I had my arms back for the pull-ups, because I really didn’t want to have a repeat of last year and go flying off again. I did really well on the pull-ups, doing 7 sets of 4, 3 sets of 3, then 2-1. Felt amazing, and I’m so proud of myself for this one.

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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!

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!

Sunday 1/27 WOD at PCF

Sunday Funday WOD! I’m beginning to really enjoy Sunday WODs. I’m not looking forward to how sore my butt and hammies are going to be going into tomorrow’s squats, rowing, and box jumps though! Tore my hands today…so the rowing will be extra suck.

Strength:

  • Press 3-3-3-3: 57.5-57.5-57.5-57.5(f on 3rd rep)-55. 3RM PR! I’m damn happy about this. Last time we did 1RM for strict press was for the Crossfit Total back in the end of September/beginning of October. My 1RM was 57.5. Heck yes. I am pretty happy about being able to almost do all 4 sets of 3 at that weight!!! Even just being able to get ONE set of 3 would have been amazing. I was getting a little bit of an extension in my back on the last two sets, and knew I had kettlebell destruction coming up, so I just backed down to 55 and finished the last set at that. I’ve been wanting to try strict pressing again for a while, but have been too nervous to actually follow through for fear of not being able to get 57.5 up at ALL. But I did it, and now I have a good baseline starting point, and heck yeah. Good day.

 

WOD for Time: 9:00

Oh man, this was great!! I remember hitting 75 and going “holy crap…that’s only halfway!!!” I probably only totaled 20 seconds of rest throughout this entire WOD. I went completely balls out. My burpees were slow, and I kind of used them as active rest because my shoulders were already wrecked from the heavy presses and I couldn’t go as fast as I usually do with them. But every minute, as soon as I picked up the kettlebell I would not put it down until it was time for the burpees at the top of the next minute, and go right into them. What little rest I took was between the burpees and the swings, but it was very, very short. I think I’m at the point where I’d be able to do a few American KB swings with the 53lb KB now, and that is super exciting. Progress is great. Nothing better than seeing positive results, especially since I’ve been off my eating game this week with school starting again. Tomorrow is a new day!

Thursday 11/22 WOD at CFC, and Thanksgiving!

I’m currently down at the beach for Thanksgiving with my parents, and that means that I get to drop in at Crossfit Carteret!! I love working out with them. The best people, fun WODs, good strength/endurance work, and did I mention best people? I love it down here. They decided on a turkey burner chipper for today’s WOD. They were originally thinking Filthy Fifty, which I was excited about since I’ve never done it, but then they changed to Big Dirty. Unfortunately, I had to get back to my parents to have dinner and we spent a lot of time talking in the beginning, so I decided to do 1/2 of the traditional Big Dirty, doing 200m runs and 20 reps instead of 400m and 40 reps. It still totally kicked my ass!

WOD for Time: 18:34

“1/2 Big Dirty”

All lifts done with an empty, 30lb bar.

There is so much that I’m thankful for this Thanksgiving. I am not someone who overlooks how lucky I have it on a daily basis, but it’s always nice to spend a day of complete reflection. I am so thankful for discovering crossfit, and for having an awesome support system to keep me going. I’m thankful for finding Patriot Crossfit as my homebase, with their flawless programming, attentive and inspiring coaches, and great athletes to compete with. I’m also thankful for finding Crossfit Carteret, down here in Beaufort, NC. Who would have thought that such an incredible box would be only a few miles away from where I’ve been vacationing my entire life?! The owners, Todd and Rhonda, are such amazing people, as are the rest of the people who WOD there, and it really feels like a second home for me. I am so thankful that I have found an exercise regime that keeps me motivated and interested and excited; for that amazing butterflies-in-stomach feeling I still get EVERY SINGLE WOD while the clock counts down “3-2-1-GO,” and for something that gives me the satisfaction of feeling strong, confident, driven, and completely badass, with visible progress in the numbers and on my body. Nothing has ever made me feel better about myself, the way I look, the way I feel, the way I think, and they way I perform on a day-to-day basis, no matter what task is at hand.

Anyone who knows me personally knows that I am extremely close with my family, so of course I’m extremely thankful for them. That goes without saying, because I tell them weekly how much I appreciate everything they’ve done for me, and their continued support no matter how ridiculous my current endeavor is. If I were to go deeper into this or start talking about my friends that I’m thankful for, I would surely write page after page and end up crying for the rest of the night. So I’m going to avoid that and just say that I hope those close to me know how much I love them, and how empty my life would be without each one of you. I love you all.

Saturday 9/29 CFT at PCF

Holy crap, you guys. Hoooollllyyyy crap!! So if you didn’t read my previous link about what the CFT (Crossfit Total) is all about, I guess I’ll give a brief summary. The CFT is used to asses an athlete’s functional strength. Meaning, there are very few situations in your everyday life where you will be in a bench press situation, but picking up something really effing heavy from the ground, or carrying something heavy on your back are a little more plausible. The CFT is the sum of  the best of three attempts of one rep for the back squat, strict overhead press, and deadlift, preformed in that order, and all done during a single session. You should reach the point of failure at the last attempt for each lift.

So I went into this without having squatted actually at Crossfit in months (since Mondays are squat days and I have dance that night) and have somehow missed deadlifting over the course of a few months, minus a few WODs here and there. I just PRd my press this week, so I wasn’t expecting any huge (or any at all) gains on that. But I figured my goal was to get over 300. 115 BS, 57.5 OHP, 135 DL would put me at 307.5, so as long as I could hold it together and do what I’m normally capable of, I’d get past 300.

Well, I ended up PRing my backsquat by 10lbs, and my deadlift by 40lbs. WHAT?! And I could have done more on the deadlift too, but I had maxed out my reps attempts.

Crossfit Total: 357.5

  • Backsquat: 115(safety)-120-125(f)-125(PR by 10lbs!!). Really got some great tips on depth and technique. I need to try to get in there Mondays.
  • Strict Press: 57.5(safety)-60(f)-60(f)-60(f). This was expected. I’m just glad I could get 57.5 up solidly again.
  • Deadlift: 135(safety)-155-165-175(PR by 40lbs!!). Deadlifting felt really really good. Wish I had time to get higher.

Also, that means I squatted my bodyweight. Hell yes. Well, minus 1.4lbs, but whatever. Close enough! Man, I am so happy with this. I was hoping that I’d be able to push past 300, but never dreamed that it would be that far, considering how long it’s been since I deadlifted for weight. So great. I’m freaking elated. According to this chart, I’m sitting above intermediate. Feeling so good right now. I’m sad that I missed this last year, so I don’t have anything to compare it to. I know what I was at for each of those lifts, so I guess that’s close enough. And wow, what a big difference.

And now we are just about ready to leave to go camping with some friends for the night, and then zip lining and white water rafting tomorrow! Adventure weekend! Yay!

Wednesday 9/26 WOD at PCF

Today was press day. After last week’s poor performance, I tried desperately not to psych myself out about it, in either direction. On one hand, I felt as if I could absolutely crush it, and hit new PRs, since I’ve been working on pushing stuff all week since. But on the other hand, I was worried that since I didn’t get in as many reps overhead last week that I’d have a hard time getting 55 up again this week as well. I tried to keep a very neutral mind, truly being “okay” with whatever numbers I was going to put up.

Strength:

  • Strict Press 1-1-1-1-1: 57.5(PR!!)-60(f)-57.5-57.5-57.5-57.5. I’ll take that. I think I got in my head about the 60lbs, thinking “omg, that’s 3lbs away from being half my bodyweight.” I’m hoping that when we do the CFT this weekend I’ll be able to hit 60. We have 3 tries, so I’ll be sure to get a 57.5 in, just incase I can’t get to 60. But the last two 57.5’s weren’t terribly difficult to get up. So hell yes. New PR, and  back on track. I’m still going to work on all of the pressing stuff, especially with tomorrow being a rest(aka school) day.

WOD for Time: 12:22

“Jackie”

  • Row 1000m: 4:15, which is a big fat :13 second PR on my 1000m row!!!!
  • 40 Thrusters35lbs, Rx weight, scaled reps (down from Rx at 50)
  • 30 Pull-upsone thin band for assistance, Rx reps, scaled for assist. (Really great video linked, breaking down kipping.)

This WOD was nuts. Probably one of my least favorites, to date. I underestimated how cooked my legs were going to be from the row, so the thrusters were pretty awful, but manageable broken up into 4 sets of 10. And the pull-ups…even though I did a WOD this week (or last week? I can’t remember) that had 10 pull-ups per round for 3 rounds that I did unassisted, that’s very different for me than doing 30 in a row. I did the first couple unassisted and then jumped on a band and could barely get sets of 4 from then on. My elbow is still a little sore from yesterday’s snatches, which I think I determined was from not having a wide enough grip.

#sorryimnotsorry flexing for the camera.

I’m pretty happy that my strength improvements are physically showing on my body, as well as my weights/times at the box. Look at my triceps bulging! But when it comes down to it, I’m exponentially more proud that I was able to press 57.5lbs overhead after the failure I had last week, and that I PR’d my rowing time, and that I am so close to being able to yet another WOD as Rx’d. Also, blogs without pictures are boring, and this helps me document my numerical and physical gains, as well. But seriously guys, so excited about that 2.5lbs PR on the press. That’s about a 5% gain! Wacky. Fingers crossed for 60lbs this weekend!

 

Monday 9/24 Strength at GMU

I went to see my favorite band in DC last night, after finding out about it completely last minute. So glad I randomly checked their website yesterday morning! Anyway, it left me with a really sore neck, so lifting today was a little difficult. But, I missed squat day last week to do a bunch of homework, and this Saturday we’re finding our CFT (Crossfit Total, read about it there!), so I’m hoping to hit a new squat 1rep max then. I missed doing the CFT last September, so I don’t really have a basis of comparison, but I’m pretty excited about it. I have a good idea of where I’ll be, but maybe I’ll get an extra 5 or 10lbs somewhere. I also haven’t deadlifted for strength/weight in about a month. Hopefully one of the WODs this week will incorporate them, at least.

Strength:

  • Back Squat 1-1-1-1-1: 115(PR!)-115-115-115-115-120(f) I wish I had tried 120 earlier on. I psyched myself out about how difficult it was going to be, failed without hardly trying, and was gassed from the previous sets. Excited I hit 115 though, considering how hard I tried on 8/7 to get 115 and failed miserably, and how great the first rep of 115 felt.
  • Strict Press 5-5-5: 45-45-45. Just some simple volume with press work. I’ve really been trying to up my press movements lately. Every day I’ve been doing sets of pushups, as well as these crazy negatives, that I can’t even begin to explain.
  • Seated Calf Raise: 35lbs, 50 reps. I’m so scared of over-doing it again, but these felt pretty good.

I love purple and my pets are damaged goods.

Also, when I woke up this morning I noticed that Tyler had set up a pull-up bar in one of our doorways!! So excited about this! I jumped up on it this morning and did a strict pull-up UNASSISTED, with just the tiniest of frog-kicks at the top to get my chin over. That felt freaking awesome. Then I threw my laundry in the dryer, came out, and did three more! So great. I just tried a chin-up, and was able to do a rep perfectly strict. What?!?! Where is this back strength coming from all of a sudden!?

On a semi-related note, I weighed myself for the first time in about a month today, out of pure curiosity. I’m down 5.2lbs. My first gut reaction was the reaction that is so heavily ingrained in the female mind that it will be very difficult to ever overcome–“Hell yes!!!” But then I thought about it and that goes against everything that I’m trying to accomplish. I’m trying to gain muscle and get stronger (and in turn, bigger). I’m trying to put on weight, for the first time in my life. I’m going to assume that I’m just cutting fat faster than I’m able to build up muscle mass, because I’m a weeny. And I can assure you that I’m not actively trying to cut fat or lose weight. For example, last Thursday during my emotional meltdown, I ate a bowl of queso and corn chips for lunch, and then half a pint of goat milk ice cream for dinner. Between then and now I’ve had eggs and bacon (or sausage) for breakfast every single morning, a whole sweet potato with bacon grease and 40g of protein in almond milk after every work out, apples with (waaayyyy too much) almond butter for snacks, and some kind of meaty and/or goat-cheesy dinner every day. It’s pretty amazing that my weight is down, come to think of it. This also means that I’m roughly 10lbs away from being able to squat my body weight. Pretty amazing, looking at it that way. I think I’m going to stick to thinking that I’m losing fat faster than I’m gaining muscle, so I don’t bum myself out too much about it. On the one hand, weight loss is kind of cool, but on the other, it’s completely not what I’m working on at the moment. Weird, conflicting feelings!

Wednesday&Friday WODs at PCF, and When #justshowingup Isn’t Enough

Hello. I apologize that it’s currently Friday night, and the last I wrote was Tuesday. This week has been stressful for a multitude of reasons, and I’m just finally feeling more like myself again tonight.

On Wednesday I was extremely stressed out and upset, so I decided to go to Crossfit and try to work off some of my emotions. Well, pretty much the exact opposite of that happened. My emotions wrapped me up in a cocoon of shittyness, I failed miserably on my strict press, and had a horrible WOD. I was sore from dance Monday, and Tuesday’s WOD as well, so that didn’t help. I’m going to go over Wednesday’s WOD really quickly.

Strength:

  • Strict Press 2-2-2-2-2: 55(struggled mightily)-55(f on second rep)-55(f on second rep)-55(f on second rep)-55. I was upset from barely being able to get the second rep of 55 up on my first set, then I got more frustrated, and more angry, and more upset, and completely bombed. Last week I did 5 sets of 3 reps at 55lbs. Today I couldn’t even get it up twice, consecutively.

WOD for Time: 13:59

3 Rounds of:

  • 10 Dumbbell Clean and Jerk: 25 first 2 rounds, 20 last round. Level I, then I-
  • 15 Games’ Standards Box Jumps: 20″ Rx height, Level II reps
  • Run 400m: Rx

So basically, I was really upset with the press, and then I was all upset about the WOD while thinking about how upset I was at the press, and the weight felt so heavy and the box jumps felt like they took forever and I might as well have been dragging a dead body behind me while I was running, because I just couldn’t get over how awful it was and how slow I was going. This was literally the best example of how much your emotions outside of the gym can effect your performance inside the gym. Sometimes it’s not enough to #justshowup, and Wednesday was one of those days for me. I sat down with my favorite coach, Erika (who I now refer to as “Life Coach Erika”) and she reassured me and let me cry to her and gave me lots of good tips on how to improve, as well as reminding me that not every single workout is going to be a mindblowingly amazing progress-filled workout, and that sometimes you just have to chalk it up to having a bad day, especially if your mental state isn’t the best, pre-WOD.

So I took yesterday, Thursday, off, and worked on what I could, and went back into the gym today with a different attitude and killed the WOD. And the warmup had rope climbs, and we all know how much I love rope climbs!!! So that was fun. I subbed 2 strict, full-ROM push-ups instead of handstand holds, in order to work on my pressing muscles, as per Erika’s suggestion. I’m going to alternate subbing in handstand negatives and push-ups for the next few weeks and see where that gets me, plus a few sets of push-ups here and there at home, when I feel like it (like last night at 2am, when I couldn’t sleep).

Strength:

EMOTM for 10 Minutes of:

  • 2 Overhead squats: 45lbs, limited GREATLY by my weak wrists. Buying wrist wraps tonight. Also, power snatched the weight to overhead each round. Could have gone much heavier if it wasn’t for my stupid wrists.
  • 2 Strict Pull-ups: Only one thin band for assistance!!! I have unassisted kipping pull-ups on lock, and I’m so close to getting strict unassisted!!! So excited. For the last 3 or 4 rounds I dropped down to one per round, because my wrists were KILLING me from the OHSs.

WOD for Reps: 100!

3 Rounds of:

  • Burpees for 1 minute
  • Rest for 1 minute
  • Row for Calories for 1 minute
  • Rest 1 minute

I was pretty consistent across the board. After the second round I glanced at my board and thought to myself “damn, I really wanted to get to 100, but I don’t think I’ll be able to make it.” So I set my goal to hit 90. Well turns out I’m really bad at eyeballing addition, because I was able to hit 100! I was amazed when I added everything up! When I went in at 4:30 the third best women’s score of the day was 106. A lot of the evening women smoked me, but I was pretty pumped seeing that. My calves are toast though, and I spent a lot of time rolling them out right after the WOD, and once I got home. My burpees went 18-16-17, and rowing cals were 17-16-16. Nice and consistentish.

Basically, this post is about how you will have a shitty workout, once in a while. Hell, Life Coach Erika said that “1 out of 3 workouts is going to suck,” and I think I have a higher success rate than that. Life happens, and sometimes you just can’t get out of your head enough, and you’re going to fail at things that you know with all of your heart that you can do. And you know what? That’s okay, and better than that, it’s normal. Monday, Tuesday, and Friday were awesome, and Wednesday was a shitshow. That’s 1 of 4, this week. I can handle that. And remember, if you’re a Crossfitter, when something like this happens, don’t be afraid to talk to your coaches. They have been through whatever kind of issue you’re having hundreds of times, and will always know exactly what to do to pick you up off of your face and get you wanting to go hard again. I am so thankful for Erika and all of the completely invaluable advice she always has, seemingly previously-prepared, at a moment’s notice.

Now, to go buy some wraps so my wrists will stop limiting my lifts, and hopefully my new Inov8s will show up at my doorstep tomorrow! Good feelings, all around.

Wednesday 9/12 WOD at PCF

I skipped crossfit yesterday. I woke up with a completely stuffed up head and nose, and all the post-nasal-drip in the world. It was so gross. I stayed home and got some good food in me and kocked out homework, so it was a day well spent. My legs and abs are so freaking sore from my squats and GHDs on Monday…I have no idea why. I didn’t do anything supremely different. But crapola. I couldn’t even do the v-ups during today’s warmup because my abs felt like they were ripping out of my stomach when I tried.

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55-55-55. Yessss. Back up to full working set at 55lbs. Next week I’m going to try 2.5lbs heavier. Surprisingly they didn’t feel that bad. I definitely benefitted from last time, backing off and focusing on stabilizing my whole body and contracting every muscle. I felt so strong and stable, and felt like I could have done another set of 3, but I ran out of time. I can’t wait to try a little heavier next week!!

WOD for Time: 7:21

5 Rounds for time of:

Those burpee box jumps were really difficult, coordination-wise. They were fun though, and I almost bit it on one rep, but was able to catch myself, thankfully. Since there were only 7 ring dips, I dropped down to one and a half bands, and didn’t choke them up as much as I normally do. They were rough. The last two rounds I was going 4-2-1. My triceps were screaming at me. I liked this. I’m determined to get ring dips unassisted, so anything with this sort of volume of them is welcome in my books! I can feel the progress.

I also wanted to take a minute to talk about how I felt today, pre-WOD. My sleeping has been off lately, so I’ve been really sluggish in the mornings, snoozing well past my “if you want to have time to do anything other than take your dog out, GET UP NOW” alarms, and struggling to keep focus during my classes. Sleep has always been so hard for me. Last night I had a dream I was a butler for the Queen of England, and I stuck a banana in the ground. The night before I had a dream I went to an old friend’s hotel/mansion and gave him a pair of shoes. The night before, I was saving kittens from robbers. Anyway, so I felt awful and tired and had no source of caffeine all day. It took literally everything in me to make myself go workout. And I am SO GLAD THAT I DID. Immediately following, (which is pretty much right now) I have all of this energy out of nowhere, my mood is better, I feel all-around great, and my performance on the press made me super happy. Seriously, they had it right when they started the #justshowup trend at the box. As long as you get in there, you’ll be extremely glad you did. Yay, endorphins!