Friday 8/16 WOD at PCF

Decided to get a quick WOD in before heading to the beach on Friday. Turned out to be a horrible idea, because the drive took forever long and I was stuck in traffic for most of the day trying to get down here since I left later than usual. But I’m here now! And I finally have a free second to update from the past few days!

Strength:

EMOTM for 10 Minutes of:

  • 2 Back Squats: 105lbs.
  • 2 Ring Dips: assisted, but with the least assistance I’ve used lately! So awesome! Finally getting them back!

WOD for Time: 13:27

3 Rounds of:

  • Run 400m: Rx.
  • 12 Deadlifts: 110lbs, Level II-.
  • 21 Box Jumps: 20″, Rx.

Running is dumb. This was leg day times a million, and holy crap my back was not happy sitting in the car for 7+ hours almost directly following this. My legs were crampy the whole drive, but I stretched out once I got here and felt better almost immediately.

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Friday 8/2 WOD at PCF

Strength:

EMOTM for 10 Minutes of:

  • 3 Deadlifts: 135lbs. The weight I was previously doing for sets of 2, and these felt good the whole way through!
  • 3 Toes-to-Bar: unbroken. Focused on kipping them together and not dropping from the bar.

WOD for Rounds+Reps: 5+1

12 Minute AMRAP of:

  • 20 Wallballs: 14lbs to 9ft, Level II
  • 15 Double Unders: unbroken, Level II
  • 5 Ring Dips: assisted, Level I

Wallballs were definitely the limiting factor for this. I felt so slow on them! But some people were only getting 3 rounds total, so I guess I wasn’t that slow afterall.

Friday 7/26 WOD at PCF

Who has been following the CrossFit Games?!??!!? It’s my favorite weekend of the year!!! Not only that, but Thursday was my last day of classes for the summer semester! Woo! All finished for a month. So that, plus the Games?! BEST EVER. They’ve rolled out some ridiculous shit this year. I can’t even imagine being able to do the stuff that they are doing right now. Swim, then do bar muscle ups?! Nope. Legless rope climbs? Double nope. So awesome. These athletes are amazing. I also love the programming this year. Today they’ve had one endurance/strength event, and then an explosive sprint event right after it. So damn smart and incredible.

Strength:

EMOTM for 10 Minutes of:

  • 1 Deadlift: 155lbs. More than I’ve ever done in any deadlift EMOTM before! Woo!
  • 3 Strict Pull-Ups: assisted. The past few weeks I’ve been dropping down to less volume with less assistance, but I don’t think that’s helped me gain the muscle needed to do strict unassisted pullups again. So I used a little more assistance than normal, and made sure that I got 3 in every round.

WOD for Rounds+Reps: 6:10

12 Minute AMRAP of:

  • 3 Squat Cleans: 65lbs, Level I.
  • 6 Ring Dips: Assisted, Level I.
  • 9 Box Jumps: 20″, Level II.

Ugh squat cleans are the worst for me! I always catch the weight in the perfect spot, but I’m just so weak standing up from them. Definitely a weakness I need to work on! I’m so far away from being able to unassisted ring dips again. I think I’m going to start trying to use the 24″ box on WODs where we’re supposed to go a little higher. I really struggled with

Woo! CrossFit Games! Yayayay! I swear I’ll start taking gratuitous pictures of myself again sometime soon. I was just always running around like a chicken with my head cut off trying to get to class or to the lab to work. Zero time!

Friday 7/19 WOD at PCF

Every single night I have dreams about doing crossfit. Two nights ago I was doing a WOD with Elisabeth Akinwale and Camille Leblanc-Bazinet, and last night I dreamed that I was doing chest to bar pull-ups on a rope in someone’s house. It’s every single night now. Pretty awesome. Oh! Tomorrow is CrossFit Total day!!! I’m so excited! And also a little nervous, since I haven’t done ANY strict pressing since my elbow incident. For that, I’m just hoping I can meet my previous best of 57.5lbs. I’m not counting on it, but it would be awesome if I could. I’m really looking forward to pushing myself on my back squat and deadlift, to get a good new baseline of where I currently stand! I’m hoping I can get myself in tomorrow, but if not they’ll run a makeup for it on Monday.

Strength:

Every 2 Minutes on the 2 Minutes of:

  • AMRAP Unbroken Muscle-ups: assisted ring dips. Man, that bottom position of the dip is rough on my elbow.
  • 2 Power Cleans: 85lbs. Felt amazing. And pretty great considering two weeks ago I couldn’t get 85.

WOD for Time: 9:12

4 Rounds of:

  • 10 Pull-ups: Level II. Rx was chest-to-bar. So close to being able to do them!
  • 10 Burpees: Rx/Level II.
  • 25 Double Unders: Level II. ALL ROUNDS UNBROKEN. YES.

This was AWESOME. My pullups are coming along so well, and I’m really getting a good feel for regripping slightly mid-rep so I can get in a couple more. I did multiple sets of 5 again, a lot of 4s, and only a few singles. The burpees felt more sluggish than usual, because I was trying to pace them instead of going out way to hard in the beginning. But they felt good. And the double unders. Double unders! They are my new love! I’ve had awesome double under days recently. I meticulously picked out my rope today before the WOD, and I know I got some silly looks as I was comparing the lengths of the “standard” medium length ropes, but they DO differ, and it makes a huge difference!! In the warmup, I had one that was too long and it threw my timing off and I kept whipping my arm (still have welts), and then I switched to one that was too short and it kept catching my ponytail and then whipping my thighs (again, welts). So I’m very glad that I pulled out a different one for the actual WOD, because I ended up doing all 4 rounds unbroken! Such a great feeling. I feel like I’m finally passing my pre-injury capabilities (aside from ring dips and pushups, because of the bottom position of both) and making regular non-injury progress, and that is freaking rad. So happy. Blahblahblah so many words. I’m putting off writing a paper, can you tell?!

Friday 5/17 WOD at PCF

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.

Strength:

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.

Finisher:

  • 50 GHDs. I can’t get enough of them. I’m actually considering buying a GHD set-up for our teeny tiny little condo.

Friday 2/1 WOD at PCF

Thursday night was probably the first really good night of sleep I’ve had in months. I woke up only feeling slightly drowsy, but ready to start the day, unlike most days when it feels like the world will end if I leave my bed. I ended up getting a ton of things done after class, and started feeling the effects of a long crazy day while still being slightly sick. I started to get the “I don’t want to work out today” blues, and all of a sudden a message from a close friend’s girlfriend appeared in my inbox, with her saying that she wished she had the motivation to workout like I do. And holy crap, all of my motivation came rushing back, and all of a sudden I was throwing on my workout clothes to head to crossfit. And boy am I glad that I did.

Strength:

EMOTM for 10 Minutes of:

  • 2 Deadlifts ~70% of 1RM: 125lbs. That is more than my bodyweight. I did 20 reps of bodyweight+ deadlifts. And they felt amazing. I probably could have done 135, but it’s been a while since I deadlifted and I didn’t want to push it too hard, while still being sore. Yes. Still.
  • 2 Ring Dips: assisted, with a thin band. I worked on keeping my arms pinned to my sides at the top and bottom, and not letting my toes hit the floor at the bottom. I feel like I always used that as a safety. I’m getting really close to being able to do these unassisted, but by the 8th round I was super shaky.

WOD for Rounds+Reps: 9+7? 10+7? I lost count :(

10 Minute AMRAP of:

Yeah, you read that right. I did three whole unassisted pistols during this. And I freaking FOUGHT for them. The rest of the time I really tried to just barely assist myself in the pistols, and holy crap, my ass muscles are feeeeeeeeling those today. I am definitely looking forward to getting more unassisted, and hopefully charging through a whole WOD with them unassisted at some point soon.

Friday 12/7 and Monday 12/10 WODs at PCF

Ugh I feel like such a slacker, even though I’m still getting in crossfit twice a week and dance once a week. It’s not like I’m actually slacking, I’m just not able to get in as often as I’d like. I knew winter was going to be difficult, but it’s reached a whole new level with trying to balance finals as well. Friday’s WOD was amazing though.

Friday 12/7:

Strength:

EMOTM for 10 Minutes of:

  • 2 Overhead Squats (from racks): 55lbs.
  • 2 Ring Dipsone band for assistance, held as loosely as possible. This was awesome! I’m getting so much stronger with my ring dips.

WOD for Time: 6:16

3 Rounds of:

  • 9 Deadlifts145-135-135. Level II for first round, decided my back was going to die if I did the next two rounds at 145. Thankfully I planned and was able to strip 5lbs off each side very quickly.
  • 12 Box JumpsRx height, Level II reps. Felt absolutely awesome.
  • 15 Push-ups: knees, still. Ugh. Rx reps, Level freaking I scaling. One of these days I’ll be able to do more than 5 pushups without snaking up like a wet noodle.

I LOVED this. I hope we get to revisit this in the future sometime. I hadn’t deadlifted since we did the CFT back in the summer, so I was a little worried about how my back would fare. I am so glad that I took the weight down by 10lbs for the last two rounds, because I am still SO sore and it’s now Monday. Not like, painful sore, just worked out sore. So great. I love deadlifting. I was able to be super quick and efficient with the box jumps, which made up for my awful push-ups.

Monday 12/10:

Strength:

  • Squat 3-3-3-3: 105-105-105-105. My back is still sore and a little weak from last Friday’s deadlifts, so I couldn’t stabilize myself well enough to go heavier. A little bit of a bummer, but I guess I could consider this a back-off week. I was all excited to do this at 110 or 115. Oh well. Next week!

WOD for Reps: 231

8 Rounds of:

  • 30 Seconds of Russian Kettlebell Swings35lbs, Rx weight, Level II scaling to Russian.
  • 30 Seconds of Rest: Rx.
  • 30 Seconds of Wallballs8lbs to 10′, Level II 
  • 30 Seconds of Rest: Rx.

This was terrible! But great! I kept up a really good pace, and only fell a little short around rounds 5 and 6. I kept the KB swings Russian, since, again, my back. It’s ruined me this week! But I’ve been making huge gains and everything is so great in my workout world and I just love crossfit so much.

Lats on lats on lats.

Friday 10/5 WOD at PCF and Sick Sick Sick.

Well, I woke up on Saturday morning feeling like complete crap. I felt like I was hit by a bus, and couldn’t stop coughing. Friday night I was planning on going to Crossfit Saturday morning to do Fight Gone Bad, which is one of the WODs that I love to hate. That’s how good I was feeling Friday night! Needless to say, I didn’t end up going. Yesterday morning it moved into my chest, so I went to CVS’ Minute Clinic to get checked out. Turns out I have both bronchitis and strep throat! Lucky me. So I guess I won’t be going to Crossfit for a few days, making sure I’m up to par, health-wise, before I put myself under stress again. That totally sucks, because there have been awesome WODs popping up for PCF this week. Bah! I picked up some feel-good foods while waiting for my ‘scrips to be filled, and I’m not even worried about it. I needed some comfort food, and they were delicious. Well, here’s Friday’s WOD, because I was too tired afterwards to post this!

 

Strength:

EMOTM for 10 Minutes of:

  • 2 Deadlifts135lbs. Probably could have gone up by 5lbs, but man they got heavy around the 8th round.
  • 2 Handstand Negativesstuck with 2 for all 10 rounds. Felt way stronger than the previous weeks.

WOD for Time: 11:53

3 Rounds of:

  • Run 400m: Rx. Actually was able to use this as an active rest time. Such a great breakthrough.
  • 21 Russian KB Swings53lbs. Level II. I love using the heavier KB. So much butt and leg action.
  • 10 Ring Dipsone thin yellow band for assistance! Level II reps, Level I scaling. Damn you, ring dips. I’m getting better though!

I’m so happy that for the first time ever I was able to have the running be used for its purpose: active rest. My arms and butt were so toasted from the KB and dips, so when the running came it was such a relief. I’ve never felt like that from running before!! This shit really works. The KB swings were great, and the ring dips were..ring dips. 10 is a lot of ring dips in a row.

Ugh I can’t wait to not be sick and to get the eff back into PCF. Of course, this would happen as soon as I restarted my monthly membership. Oh well, in the mean time I’ll keep doing push-ups, pull-ups, and drinking lots of water at home.

Friday 9/14 WOD at PCF

Yesterday was a really awful day. It seemed like every hour there was something else that went wrong. I didn’t go to Crossfit because of lots of different things, but I am so SO glad that I wound up going today. Today was an infinitely better day, and I feel amazing. School was great, my break in between classes to sip a pumpkin spice latte and knit and decompress was great, Crossfit was more than great, my run after (yes, after!) Crossfit was great, and all of a sudden it’s 7:45pm and I can’t stop smiling.

Strength:

EMOTM for 10 Minutes:

  • 2 Hang Squat Snatches45lbs. I literally wasn’t sure if I would be able to do 35lbs, so this was a big surprise.
  • 2 Ring Dipsassisted, with only one yellow band!!!!!! This was the least assistance I’ve ever used. I’m so close to unassisted!!!

This was awesome. I probably could have done 50lbs, but I wasn’t sure since it has been months since I worked on squat snatches. They felt amazing and I only had one fail when I got a little too deep into my squat, and I just reset and redid the rep. Can’t even belieeeeve I was hang squat snatching that, after full snatching 50lbs last. So great!!!!! ALSO the ring dips!!!!! I am the happiest!!! So many super strong women at my box use one yellow band, and I look up to them all so much. And today, I was able to do sets of 2 full-depth ring dips with only one yellow band, barely even choked up!!! Gosh. I am just so happy. And this was only the strength portion!

WOD for Time: 11:23

  • Run 800m: Rx.
  • 30 Wallballs: 8lbs to 10ft, Level I weight, Level II reps. Hate. Wallballs.
  • Run 400m: Rx.
  • 60 Double-Unders: Rx movement, Level II reps.

This was AWFUL! But in the best way! The 800m run was great, and it took me 3:26. As long as I focus on my form, running doesn’t quite suck as badly as it used to. I was up with the top 10 in the group for finishing that run (a run that the coaches specifically said to run FAST, since it’s the first part and we should go balls out), but the wallballs destroyed me. I need to work on my form with them, because I think I don’t use my shoulders and arms enough, and try to rely too much on momentum coming up from the bottom of the squat. The 400m run was pretty bad, but I managed to sprint the first 200m and then really muscle my way through the second 200m, doing more of a jog, and cheered along some of the people I passed because I’m sure I was feeling just as bad as they were, but refused to stop. And today was just not my day for double-unders, but I pushed through. My speed rope was also all kinked and messed up, so I am going to blame it on that.

Then, on my way home, I decided I reallllly wanted to eat a sweet potato, but I didn’t have any goat butter. So when I parked, I stuffed my keys and a couple collars into the teenytiny pocket in the back of my shorts and ran to Whole Foods (where they didn’t have any goat butter, boo) and ran back, for another 980 meters. And it felt so great!!! So what did I do about my sweet potato predicament? Well, last night when I was having an awful day, I came home to Tyler cooking up my pound of bacon from the farmers’ market for me, to cheer me up (because he’s amazing), and he kept the grease! So I put some of it on my sweet potato and a little bit of coarse sea salt and HOLY CRAP I can’t even explain how amazing it was. Throughly enjoyed it, A+, will eat again.

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!