Monday 4/14 WOD at PCF

Man. After a less than desirable last week, I’m finally back on a normal schedule for now. And as a consequence, I felt weak as all hell today. But I got in there! And that’s what matters.

Strength:

  • Back Squat 5-5-5-5 (with 75 seconds rest between sets): 105-105-105-105(-105 bonus set). I was doing 115 easy previously, but today 105 felt nearly impossible. I blame all the crap food I ate last week, and the allergy flare-up I had this weekend from an accidental gluten-bomb ugh.

WOD for Time: 8:07

4 Rounds of:

  • 6 Single-Arm Dumbbell Snatch: 35lbs, Level II. 
  • 12 Push Press: 55lbs, Level II-. 65lbs just wasn’t going to happen.
  • 18 Box Jumps: 20″, Rx.

I neeeed to start doing more weight with the DB snatches, especially when it’s lower reps like this. 35 is cake for me now, and it shows. My left arm has finally caught up and doesn’t fatigue as much as it did when I first started back up after my elbow injury, so I think 40lbs is in my future. The push presses were heavy as all hell. even at 55. I feel like for the first time in a while I got a serious shoulder workout. And the box jumps I did step up-jump down. My legs were smoked from the squats and the push presses, so I did that instead to be able to keep moving and not take any breaks during those reps. I liked this one though! A good overall burner.

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Saturday 2/22 WOD at PCF

!!!! Right?!?!?! Saturday WOD?!!? What?! What is even going on!? Well, as I said, I tweaked my shoulder on Wednesday. I forced myself to take it easy on Thursday and Friday, because it was still a little sore on Friday morning. But I woke up this morning and felt great, so I decided to get into a rare Saturday WOD! They usually do extremely long “hero WODs” on Saturdays, but today was Fight Gone Bad, which I haven’t done in almost a year and a half!

WOD for Reps: 80-81-76 = 237.

“Fight Gone Bad”

3 Rounds of:

1 Minute 10ft Wallball: 8lbs, Level II.
1 Minute Sumo Deadlift High-Pull: 45lbs, Level II.
1 Minute Box Jump: 20″, Rx, which is also the men’s Rx height.
1 Minute Push-Press: 45lbs, Level II.
1 Minute Row for Calories: Rx.
1 Minute Rest

Rx for the barbell movements is 55lbs, and the wallballs are 14lbs to 10ft. Both of which I’m more than capable of, but I decided that in order to save my shoulder, in case it was still a little weird, I’d drop down a bit on both. Wallballs dropped off hard in the last round. So last time I did FGB, I did 14lbs wallballs to 8ft (which I think is easier than 8lbs to 10ft), 55lbs SDHP, 45lbs PP (was having rotator cuff issues then, too!), and only 12″ box jumps. I remember I was getting close to 35 box jumps a round, so that made my score insane. It was also 5 rounds, which makes me want to barf thinking about haha. All things considered, I’m really happy with how I did today. It felt great. I can’t wait to do this without worrying about my shoulder and Rx’ing it like I know I can!!! Time to enjoy the rest of this beautiful day!

Monday 12/9 WOD at PCF

Man, the last couple of weeks really took everything out of me. I am feeling better now, physically and mentally. Finals started this week. I should be more concerned. I’ve just run out of care. I also just made GF rice krispie treats. Oops.

Strength:

  • Back Squat 3-3-3-3: 125(2, knew I wouldn’t hit the 3rd)-115-115-115-115. This was a “do what you should do, not what you think you should do” kind of day. But I felt good on the last two sets. Moving up from here.

WOD for Time: 10:28

5 Rounds of:

  • 6 Push Press: 65lbs, Level I. Holy shit this was heavy today.
  • 10 Burpees: Rx. Eh, too much back hyperextension on the ways down. Need to work on that.
  • 1 Rope Climb: 15′, Level II.

Mixed bag WOD. I don’t know the last time I did PPs. We’ve been doing a lot of jerks in WODs, so I figured this light weight would be easier. Ha. I also was lacking coordination with my rope climbs today, which sucked, because if you’ve read more than like 10 of my posts, most likely you’ve come across at least one “I EFFING LOVE ROPE CLIMBS” post. Out of practice.

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!

Monday 2/4 WOD at PCF

Sometimes life gets in the way of working out, and sometimes you just have to accept that. This Saturday, my grandmother, who I am..er..was extremely close with, passed way. She’s been having highs and lows for a few years now, and the lows finally won. I am dealing with extreme lethargy and apathy, having zero desire to do school work, work out, or really just leave the bed, in general. Her funeral is this Friday, and it is an extreme source of anxiety for me right now. I know that it is going to be an exhausting release of tears and sobs, and a shock to my mind and body. I just want it to be Friday and to deal with it, and come to terms with the reality of this whole thing.

That being said, it’s Monday and I hate missing squat days, so I forged myself into crossfit. As usual when I don’t want to go, I am very glad that I did. It got me out of my head for a little, and reminded me of both my physical, and emotional strength. When tragedy strikes, it’s so important to try to keep a grasp of that, for me at least, so I don’t spiral into a rut. Although it helps to have a great support system reminding me that I’m strong and will get through this, it’s just so much more important and satisfying to recognize and feel that on my own for myself. When all else fails, #justshowup. You’ll be happy you did.

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Unlike last week, these felt amazing. I felt strong and steady at the bottom of each squat, and powered up no problem. I easily could have gone to sets of 2 at 125, but I was sharing the racks with two other girls and I wouldn’t have time to do four more sets after the first two at 120. But since last week’s squats were super questionable, I’m okay with taking another week at 120 across the board.

WOD for Time: 8:50

21-15-9 of

I was going to go for 55lbs, which was the level II weight, but while I was preparing for the WOD I did a few push presses at 55lbs and my back felt a little wonky. My legs and butt are sore from the pistols on Friday also, so I decided to just go for level I. But I know that I’m more than capable of the box jumps, so I just kept those Rx. I failed on the first rep of the 15set, underestimating how cooked my legs were going to be from the lunges. I caught myself before hitting the floor, shook it out for a second, and went right back at it. I wish I had done maybe 47-50lbs, but at the same time, sitting down is really hard right now as it is, so oh well.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

I started taking Cod Liver Oil again today. I used to take it regularly, but my diet wasn’t quite dialed in and I would burp it up for hours after taking it…and it was really gross. So I’m starting slow and building up to a full dose, taking it with my protein shake and making sure to get some fats in very soon after. I only burped once after taking it, and it hardly had any taste, so I think so far I’m doing a good job. This adds to my supplements: 2,000 IUs of Vitamin D, B Complex, Joint Support, and Stress Relief. I’m also starting to try to get in Chia Seeds daily, to get those good Omega-3s. Screw a “spring break/summer/beach body,” I’m working on my LIFE body, and it’s looking damn good.

Sunday 1/20 WOD at PCF

Just a quick write-up about today’s WOD! I need to get some sleep and recover for tomorrow’s leg demolition day of squats, rowing, and thrusters!!

Strength

  • Behind-the-Neck Push Press 2-2-2-2-2: 70-70-70-70-70. This surprised me! I was thinking that I would barely be able to get 55 up. I felt strong and like I could probably get more weight up, but there were a couple times where the bar came down hard on that big bulgey vertebra at the base of my neck, and I just decided to stick at 70 since I hadn’t done these in forever. Although, I did feel more confident about these, since my chin wasn’t in the way to smash!

WOD for Time: 10:23

  • 30 Burpees
  • 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
  • 30 Hand-Release Knee Push-Ups
  • 20 Alternating Leg, Single Arm, Overhead Dumbbell Lunges: 25lbs
  • 30 Knee Push-Ups
  • 30 Burpees

I did the rep scheme for the Rx’d level, but had to be on my knees for all the pushups, which put me at Level I. Also, I was 5lbs short of the Level II weight for the lunges. I should have gone for 30, but it just felt so damn heavy before the WOD started. Eh. Oh well. Very impressed with my performance and my endurance through this one. Short bursts of rest to shake out my arms and shoulders, and did both sets of burpees without any rest whatsoever. Needless to say, my arms and shoulders are completely toast tonight!

I also bought a new gym bag today, and I’m very excited to get back to supplementing some strength days at the school gym once classes start up again on Tuesday. AHH. That is terrifying, but I’m definitely looking forward to the routine of it all, I suppose. And carrying all of my swag in my sweet new bag! Yay, retail motivation!

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.

Wednesday 10/3 WOD at PCF

Whoops! Yesterday got away from me. Like I said previously, this week has been absolutely the most stressful, and on top of that I haven’t been sleeping well. By the time 4pm rolled around, I felt pretty good, and hefted my butt to Crossfit. Also, I finallygot back on PCF’s membership with a 3x a week, 3 month commitment, so that’s pretty exciting. Now I can’t slack, or else I’ll be losing money! Eff that! It looks like we’re starting a new strength cycle at PCF, so when they explain what this cycle is all about, I’ll fill y’all in.

Strength:

  • Push Press 3-3-3-3-3: 65-65-65-65-65. I haven’t done push presses in what feels like months! This was a good starting point though, because it was super tough, but towards the end when I got my form more on point, I probably could have gone up a little.

WOD for Time: 7:39

5 Rounds of:

  • 5 Front Squats65lbs, Level 1 weight, Rx reps. Hey, click that link! That’s a video from my box, with one of our trainers, Liz!!
  • 10 Bastards: Rx.

Have I mentioned how much I HAAAAAAATE front squats? I always end up booty-up and not lifting with my elbows enough. For the same reason, I hate thrusters. Bah. I’m working on them, but they’re rough. But! To set up, I put a 10lb plate and a 5lb plate on each end of the 35lb bar, so that when it got too heavy, I’d easily be able to pull off the 5lbs from each end and keep going at 55lbs without a lot of lost time. Well, I pushed through the whole five rounds using 65lbs!! So proud of that! It was really tough, and my butt and thighs are feeeeling it today, but I’m so proud of myself for finishing at that weight. I honestly did not think I’d be able to. The bastards were the easiest part, and I pounded through them very quickly. I also did all of the front squats unbroken, but I’d have to pause at the top to breathe and rest between almost every rep in the last two rounds. So rough!

Today is a full day of classes, and a much needed rest day for my traps, shoulders, quads, and butt. No Crossfit today, but I’ll definitely be hitting my foam roller and lacrosse balls later today. I’m feeling Tuesday and Wednesday’s workouts!

A Note About Recovery, and Monday 8/6 WOD at CFC

Someone on Patriot Crossfit’s blog pointed out that Whole9 has a really great article from earlier in the year about resting versus actually recovering from workouts. I have been trying to balance this for a few months now and finally feel like I know exactly how much recovery time I need, and what I need to do to actually recover, balanced with how much high-intensity exercise I can handle. I feel like I see a lot of people over-train and over-diet to the point where it’s not beneficial anymore. Finding that sweet spot is difficult, and is one of the main reasons why I don’t completely eliminate grains anymore. I already have to keep such a close eye on what I eat, and adding one more thing with a full-time school schedule was just too difficult and stressful for me. I hope some day I will be able to cut all grains out again, when life is a little less insane. I also try to get in at least 5 minutes of mobility every day, spending quality time with my RumbleRoller and lacrosse balls, and doing static stretching whenever I can. Finally, I love that they point out that your recovery days should have low-intensity recovery exercises, because some many people veg out on the couch on their “rest” days instead. I love being active outside of Crossfit and the gym, by either biking, walking, hiking, dancing, or light jogging. I honestly feel so much better at the end of my recovery days when I spend them actually doing things, no matter how beat up I am from the previous days’ workouts. Bottom line, “you owe it to your Future You not just to rest, but to recover.” Thanks, Whole9, for an awesome article that reinforced my own views so precisely, and said them more elegantly and throughly than I ever could have!

WOD for Rounds&Reps: 2 + 75 (2 full rounds, plus 30BJ+20PP+25PU)

“Danny” 20 Min AMRAP of:

Eff me! This was rough! The box jumps were Game’s Standard, with full opening of the hips at the top. I was still a little worried about my shoulder, so I kept the push presses fairly light. I think after today I’m ready to go heavier though, because it feels completely fine. And the pull-ups, I don’t even know what happened with them. All of a sudden today I couldn’t string together 5 unassisted pull-ups! I’m guessing my shoulders are a little gassed still from Saturday, so I needed to use a band. Tyler had an awful migrane the entire day, so he didn’t end up coming with me, and I got caught at a draw-bridge and ended up being 8 minutes late. Because of this, I didn’t get much of a warm-up in, but I came straight from swimming in the ocean all day, so I still felt really good and warm. The owner/coach, Todd, was pushing us pretty hard for the last 30 seconds, and definitely helped me get in the last 25 pull-ups. I really wanted to hit 3 full rounds, but I’m happy I got that close!

Saturday 8/4 WOD at CFC

Apparently yesterday’s 12pm workout was cancelled via Crossfit Carteret’s email list, and I’m not on it, so I didn’t know! So we had to wait until today, but it was well worth the wait because today consisted of Fight Gone Bad Tabata Training, and Fight Gone Bad Championship. Talk about a complete ass-kicking WOD! My shoulder felt great the entire time, and I’m super pleased with my score, especially since I almost Rd’x the entire workout!!

Strength:

  • Partner Tabata Boxing a.k.a “The only time you’ll be able to throw punches at your significant other without going to jail.” Tyler and I had so much fun with this! 20 seconds of boxing as hard and fast as possible, while your partner holds up the pads, followed by 10 seconds of rest. 4 rounds of this, and then switch boxer/boxee. I think his punches compressed my biceps by at least an inch, and made my forearms throb with exhaustion, and it was awesome. This was considered “Fight Gone Bad Championship Training,” to get us pumped up for the WOD.

WOD for Reps: 413

Fight Gone Bad Championship: “In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 5 rounds,” since this is the Championship version, like in UCF Championship fights. (Note the video is the regular FIght Gone Bad, which only consists of 3 rounds!) “The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:”

  • Wallballs- 14lbs to 8ft target Rx’d
  • Sumo Deadlift High-Pulls- 55lbs Rx’d
  • Box Jumps- 12″ Rx’d
  • Push Press- 45lbs-Rx’d was 55lbs, but I was worried about the strain on my shoulder. Easily could have done them at 55. Oh well, next time!
  • Row for Calories
  • Rest 1 Minute

My rounds were 9187837478. I’m damn happy with that score, especially having almost completely Rx’d it. I know in the regular Fight Gone Bad the females and males both do 20″ box jumps, but in this version Crossfit Carteret had the females doing 12″ and that easily boosted my score and provided to be an active rest section. I averaged between 40 and 45 box jumps each round, which was awesome. I shot for 15 wallballs, 10-15 SDHPs, 10 PPs, and 8-10 calories on the row, for each round. My wallballs dropped to between 12 and 14 after the first round of 21, because wallballs are so godawful. I’m pretty proud, and wish that I could have Rx’d it with full confidence that I wouldn’t have hurt my shoulder. You better believe that next time I do a version of Fight Gone Bad I will be doing the Rx version!

Also, Tyler did his first 5 unassisted pull-ups today, and Rx’d the WOD like an absolute beast. So proud of my man and everything he has been accomplishing on his own as well!! Rx for men was 20lb wallball to 10ft target, 75lb SDHPs and PPs, and 20″ box jumps. I love working out with him!

In other news, the beach is amazing, the weather is wonderful, I love working out at Crossfit Carteret, and I’m having a blast. Happiest lady ever! Hey everyone! Come and see how good I look!…In case you don’t get the reference. Oh progress, you lovely beast, you.