Today 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!
- 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.
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.
Classes start next week! Back to a regular, structured schedule! Partially excited, partially upset. I am reallllly going to try to get in there on Sunday, but I’m so bad at getting into the box on weekends. That needs to change!! Starting this week!
- Back squat 15-15 (Must complete sets in less than 1 Minute): 85-85. My back still felt tweaky from deadlifting 200lbs on Monday (gosh I just like saying that so much) so I didn’t want to go too much heavier. As it is, Erika wanted us to stick at about 50% of our 1RM, and this was still about 7ish pounds over that. But it felt really good! I’m so bad at muscle endurance, so this was a welcome challenge.
WOD for Time: 11:27
5 Rounds of:
- 20 Double Unders: Level II.
- 20 Sit-Ups: Rx.
- 10 Front Rack Lunges: 45lbs, Level I-.
- 5 Push-ups: Level I.
This was a crusher. I hate 5 round-ers, and lunges. I backed pretty light on the lunges, and I’m glad I did. I really need to work on them. I am so weak with them, and compared to my front and back squat numbers, I should be doing more than I’m able to. Need to work on this weakness, badly! Double-unders were cake, although I just didn’t have it in me to do the extra 10 for Rx every round. The sit-ups were fine, but taxing. Definitely feeling them now, which is weird, because I’m not usually bothered by them. Rx and Level II were 5 HSPUs and 3 HSPUs, respectively, and I tried to do the first one in the first round, and my shoulders just gave out. Very tired today. Oh well. Next time!
Oof. Oooooooooof. It would only make sense that after writing that super long post about how amazing Progenex Cocoon is, and how much it sucks that I ran out, I would have the WORRRRRRST night of sleep ever last night. Literally tossed and turned in bed until 5:45. My brain was going nonstop, I couldn’t get comfortable, and I just wasn’t tired. At about 5:45 I started to drift in and out of sleep, but whenever I’d wake up to roll over, I felt like I was wide awake again. Finally got some sleep at about 7:30, an hour after Tyler left for work, and slept until 10:50. I was awake before my alarm, feeling miserable, but dragged myself to CrossFit. #justshowup, right? Ugh.
Every 2 Minutes On The 2 Minutes of:
- 6 Backsquats: 85lbs. About 55% of my 1RM. Did bad math, should have gone more in the 95-100lb range to hit 60-65% of my 1RM. Hey, I said I was tired.
- Max Set Unbroken Strict Pull-Ups: 5-5-5-5-5, assisted. Felt really good. Glad I could get 5 in each round.
WOD for Time: 11:30
- Row 1000m: Rx, 4:13.7. My PR is 4:11.x, so today I was hoping for 4:10, but I just didn’t have it in me.
Then with no rest:
4 Rounds of:
- 7 Deadlifts: 95lbs, Level I.
- 14 Push-ups: knees, Level I. Huge volume for my elbow. It is really sore now. My chest and arms were on fire at the end of this, so much so that I thought I was going to throw up. Ugh.
I started out at 125lbs (Level II) for the deadlifts but my hammies were so DEAD from the row that when I bent down to grab the bar the first time both my my legs shook violently and I almost collapsed. And again, my brain was complete mush from lack of sleep, so I just dropped down to the suggested Level I weight without realizing that that was WAY too easy for me. Eh. It was all I could do to get the 45lb plates off my bar at that point.
Today was one of those days. 1 out of every 3 workouts is going to suck, and it’s going to defeat you and you’re going to feel like crap. Today was that day. Monday and Wednesday were great days for me, so I just need to suck it up and be proud of myself for even getting in there. Yeah. Go me. At least I got in there. I also didn’t get upset and emotional and teary-eyed when I had to drop the weight on my deadlift, which is something that usually happens when I have to drop down from what I think I’m capable of. So that’s a win. Yeah. Little wins on this overall crappy WOD day. Go me. Happy Friday!
Time to play catch-up since our internet has been out for over a week!
Clean and Jerk Complex 1RM-1 squat clean, 1 hang squat clean, 2 jerks. Hands must not come off the bar for a successful complex: 65-75-80-85-90(failed on hang squat clean, and ran out of time)
WOD for Time:
15:59 21-15-9 of:
- Thrusters: 55lbs, Level II
- Box Jumps: 20″, Level II
- Push Ups: knees, Level I
- Front Rack Lunges: 55lbs, Level II
Two words: SOUL CRUSHER.
Fair warning: I’m feeling chatty today, so this post is pretty wordy. I also had stronger coffee than normal this morning, so that could be partially to blame.
That being said, I’m also completely exhausted today. For some reason, being at Regionals completely took everything out of me. I don’t know if it was the humidity, or standing up for a lot of the day, or being so focused on what was going on for so long, but both Saturday and Sunday I got home and immediately passed out for a few hours, before eating and then going to sleep fairly early. I woke up this morning and felt weak and stiff, and the metcon for today looked awful, but I got in there.
Ugh, the quality on this is awful!
- Back Squat 3-3-3-3: 125-130(PR!)-125-125(f on 3rd rep). I didn’t quite break parallel on the last rep at 130, but I got down in the first two. Even getting two solid reps at 130 is a pretty big PR for me, so I’m not too upset. Today I was bending all over the place though. I couldn’t get my midline stabilization locked in, so I was bending forward a pretty decent amount on the last two sets, which eventually caused me to fail on the last rep of the fourth set. Next week I’m going to stick at 125 (assuming we’re still doing sets of 3) and get four solid sets in again and then move up from there. Probably a little too ambitious for a day where I already felt weak and wobbly.
WOD for Time: 16:55
3 Rounds of:
- Run 600m: Rx.
- 20 Push-Ups: Knees, Level II. Elbow felt weak today, along with everything else.
- 20 KB Swings: 35lbs, Level I+, somewhere between Russian and American.
On the KB swings, I decided to just go as high as I could without getting the full extension of my arms and shoulders. I was swinging it above my head every time, but not all the way. It was the first time attempting full-ish swings since, mmm, February? Before my elbow incident. Part of me is irritated I didn’t just go for full push-ups and KB swings, but I also know that I probably would have pushed too hard. Ugh, being almost healed from an injury and having to limit yourself is almost as bad as being fully injured! I am extremely proud of myself for the runs though. I wasn’t moving as fast as I do on the 400ms, but I also didn’t stop to walk once. I remember when not walking during 400m runs was an accomplishment. It’s so mental for me, and today could have been because I was so focused on not slipping and falling on the wet pavement that I didn’t even have time to think about how much running sucks. Whatever the reason, I’m damn proud of myself for not stopping.
Okay, now I have a bunch to say about how inspiring Regionals was, and how much I love Patriot. Putting it behind a cut, because it’s pretty boring.
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.
- 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!
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!
Ahhh back to NC. As it turns out, I didn’t get a chance to go to a box in Florida because we were too busy going on trolley crawls , going out on boats, and being exhausted from full days of activity. I also stupidly left my inov8s there, so I’m going to be WODing in chucks for the next week.
On Monday, our condo association is putting on a bloody mary contest, and all of the money raised is being donated to the Wounded Warrior Project. I worked on my recipe today. I need to boil down the tomatoes tomorrow, because it just wasn’t tomato-y enough with just blending them. I’m so excited! I want to win! So far though, my recipe is tasting incredible amazing. Delicious!
- Deadlift 5-5-5-5-5: 125-125-125-130(PR)-130. Heaviest since the injury, thus far! Jumped in weight quite a bit on these since the last time. My arm is feeling better every day, and deadlifts just feel so damn great. I’m back up above bodyweight now, and they felt surprisingly light today. Also, my hammies weren’t as cooked after these as they normally are! Progress!
WOD for Time: 8:07
4 Rounds of:
- 15 Wallballs: 10lbs to 9′.
- 10 GHD Sit-Ups. Love GHDs. The WOD called for toes-to-bar, but I can’t quite swing around like that yet.
- 6 Pushups: knees. My arm felt a little wobbly after the deadlifts, so I stuck to knees.
This was actually a WOD programmed by my box back home at some point last week. On Saturdays, Crossfit Carteret has an hour of open gym time where you can do their programmed WOD or just work on your own stuff. That is a luxury that you don’t really get at the boxes up north. Their programmed WOD for today was a partnered version od “Cindy,” and I haven’t been cleared for that volume of pull-ups and push-ups quite yet.
This week I’ve cut out just about all processed food and refined and added sugars/alcohol, and I feel amazing. I’ve slept better, I’ve had a lot of energy, and as an added bonus my tummy has flattened out quite a bit. I’ve been working extra hard trying to prepare for taking most of next week off while I’m in Florida, and probably eating and drinking more than I’m used to. BFF reunions from college will do that to you. I’m on a collard green and shiitake mushroom kick right now. Wednesday with the tuna cakes, last night with a salmon filet and guac, and tonight with a sweet potato and some mustardy bone-in skin-on chicken thighs. Omg the chicken thighs were heavenly. Very reminiscent of bbq, with nicely charred skin and juicy insides. Oh girl.
EMOTM for 10 Minutes of:
- 4 Ring Dips: Scaled with a thin band. Felt way too easy, but it was my first time doing them since my injury and I didn’t want to push them too hard.
- 2 Front Squats (subbed cross-armed front squats): 70lbs. Which I think is a 5lb PR for front squats of any kind, pre- and post-injury. So that’s pretty awesome. I might have been able to go up another 2.5, but my legs were pretty smoked towards the last 3 or 4 rounds. Still a little worried about ditching, but they felt good. I love squats, and so does my butt.
WOD for Time: 7:46
5 Rounds of:
- 15 Russian Kettlebell Swings: 53lbs, Level II.
- 15 Push-ups: knees, Level I.
Man, my shoulders and chest are so not used to push-ups anymore, especially my left one. I’m still having trouble getting to full extension while there is load on my biceps, so my right arm was doing way more work, and it gassed me. They were definitely my limiting factor for this WOD. Lots of little breaks to shake everything out. I was very surprised how easy the 53lb KB swings felt, and I feel like I’m not too far from being able to do them overhead, once my arm will allow it! I love feeling strong. I love BEING strong.
- 50 GHDs. I can’t get enough of them. I’m actually considering buying a GHD set-up for our teeny tiny little condo.
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!!!!!
- 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
- 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 Swings: 35lbs, 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.