Monday 3/17 WOD at PCF

Man, want to know pain? Sit in the car for 7 and a half hours after doing insane amounts of heavy deadlifts. Ow. I’m just really happy I took the time Friday afternoon to roll out my back and hamstrings for as long as I did, directly following 14.3. I can’t even imagine how it would have been had I not done that. Oh, and, I should probably mention, I spent Saturday on the beach in my babin’ suit. What do I come home to? SNOW. A million inches of snow, and below freezing temperatures. I can’t even believe this!!! At least I get an extra day of spring break, and was able to make it to crossfit since the roads had thawed out by 430. Ass is officially in gear. I’m going to attempt to start 4x/week this week. I’m nervous, but excited, because I’m ready to take the next step and push myself to the next level.

Strength:

  • Hang Power Clean and Jerk 3-3-3-3-3: 75-75-75-75-75. I’m still pretty noodley in my core from 14.3, so I stayed pretty light to protect my back in the jerks. I also used this as my first excursion into not dropping the weights from the top, but actually bringing the reps back down to my shoulders, then hips to reset, and then into the next rep. I haven’t done a lot of that since my elbow blew out last year, so that felt awesome.

WOD for Rounds+Reps: 3+14 Rx & 3+10 Rx

AMRAP in 5 Minutes of:

  • 12 Pull-ups: Rx.
  • 6 Burpees: Rx.

Rest 1 Minute, then…

AMRAP in 5 Minutes of:

  • 10 Thrusters: 45lbs, Rx.
  • 1 Rope Climb: Rx.

Since it was a full class, we paired up and had the option to pick which couplet we wanted to start on. I stupidly picked the pull-ups/burpees, and definitely regretted that as soon as I got to the thrusters. But! I did manage to eek out 7 pull-ups unbroken in the first round!!! That was awesome!!!! That’s a PR for max unbroken reps. I think I’m getting stronger, which is great, because I feel like the last three or so months I’ve been about at the same point. Ugh can’t I just be strong as all hell now?! As I mentioned before, I’m going to try to start going 4 times a week, because I feel like I need an extra push and to shake my body up a little bit to get past this plateau.

Wednesday 2/19 WOD at PCF

Gah. Strained my right shoulder (rotator cuff possibly…didn’t mess with it enough to find out) during the warm-up. I find myself just going through the motions in the warm-ups when I’m sore or tired, and sometimes don’t put enough effort into activating the accessory muscles surrounding my joints. I’m guessing that’s what happened here. We were drilling for our snatches, and something just clicked wrong. I took it pretty easy for the rest of the workout, but at least I did it.

Strength:

  • Snatch 5-3-3-2-2-1-1: 35-55-55-65-55-55-55. I was really hoping to hit a PR today, but that just wasn’t going to happen with my shoulder. Backed off and just focused on punching through and droppin’ low at the top of the pull.

WOD for Time: 9:26

5 Rounds of:

  • 20 Double-Unders: Level II.
  • 3 Power Cleans: 65lbs, Level I.
  • 3 Hang Squat Cleans: 65lbs, Level I.
  • 15 Sit-Ups: Rx.
  • 1 15′ Rope Climb: Rx.

If it wasn’t for my shoulder I would have been able to do the Level II weight of 80lbs pretty easy I think, but I was just not feeling super confident about cycling that much weight with my shoulder. I cycled all 6 cleans in every round though, which was the deal I made with myself for being smart and doing lighter weight. The double-unders were cake, as were the sit-ups, and I’m loving rope climbs again. Yayayayay. It felt like I freaking flew through this with almost zero rest. My shoulder isn’t feeling bad now, so as of now I’m still planning on going tomorrow morning. I’m going to stretch a little more and see how it feels when I wake up, but here’s to hoping! Squats, push-press, ttb, and lunges. SO not in my wheelhouse, but looking forward to it because of that!

Wednesday 2/12 WOD at PCF

First day wearing my new weightlifting shoes!!!! They are so great. I have so much more power coming out of the pull now, and it made me realize how sloooooowwww I am at the top. It’s definitely my new sticking point for training my oly lifts. I also feel much more comfortable in the bottom of my squats. I see them being an excellent addition to my workouts in the future.

Strength:

  • Snatch 3-3-3-3: 60-60-65-60-60. I realized I am not moving nearly as fast as I should be from the triple extension to dropping under to catch the bar. It’s barely explosive at all, and it needs to be super explosive. Ehhh, like I said, something to work on.

WOD for Time: 11:42

  • 5 x 15ft Rope Climbs: Level II.
  • Row 1000m: Rx.
  • 50 Burpees: Rx.
  • Complete in any order, but you must finish all of one exercise before moving on to the next.

This was interesting! I completed it in the order above. Rx for rope climbs was 10 total, but I just didn’t see that happening in one sitting. If I could break them up, then maybe, but I burn out on them so quickly. I’ve been a little off with them too lately, so I decided to stick with Level II and just do 5, and they felt pretty good. I finished them in about 2.5 minutes. I’m really proud of myself for the rowing. Level II was only 750m, and I wanted so badly to just do that. But I’m awful at rowing and hate it so much, but working on weakness is so important, or else you’ll never get better. So I crossed over 750 and blew all the way to 1000m. I think I rowed it in 4:30, which isn’t a speed record or anything, but I freaking did it. And the burpees were just burpees. Just had to chip away. I did 30-10-10, but they were also sloooow.

We’re supposed to get totally dumped with snow over the next 24 hours…crossing my fingers so hard. I love snow!!!! The one class I have tomorrow has already been cancelled even though they haven’t made the call university-wide yet, so yayayay! Hopefully I’ll still be able to make it to crossfit!

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.

Friday 5/3 WOD at PCF

I love today. The weather is amazing, I woke up feeling like I wasn’t going to die if I were to leave the bed, and ended up getting into crossfit at 930am! Also got a new tank and hoodie in the mail last night, and new workout gear is the best motivation for me. Ha! Today’s WOD was so much fun!!! I might have gone a little hard on my bad arm, but so far it’s just normal sore, not anything worse. ROM is increasing slowly and barely noticeably now, so I’m antsy and feel like I need to push it harder and harder every day! Also, so happy that my legs and glutes are starting to get more definition. Seemed to be shedding fat&gaining muscle at the same rate for a bit there (and then the opposite while I was out with my injury for the first bit) and now I think muscle is finally winning out!!!

Gettin' it!

Strength:

EMOTM for 8 Minutes of:

  • 1 Squat Clean/1 Front Squat (Subbed two Cross-Armed Front Squats): 70lbs. Elbow still not ready for weight in the usual front rack position, but getting close!!!!
  • 3 Box Dips: Still trying to hold off on the rings, for fear of my arm swinging outwards and tweaking. Focused on getting to absolute bottom and top, with zero assist from my legs/hips. Tris are damn sore now.

WOD for Rounds+Reps: 3+5+50m carry

AMRAP 15 Minutes of:

  • 5 Deadlift: 105lbs, Level I.
  • 200m Farmers Carry: 20lb DBs, Level I.
  • 10 Burpee Box Jumps: 20″, Level II height, but did burpee step-ups because I’m still not used to really strenuous cardio again, and was worried about missing and falling on my busted arm.
  • 5 15ft Rope Climbs*: Level II reps. LOVE ROPE CLIMBS.
  • * You must complete 5 rope climbs during the entire workout. You can do them at any point during the 15 minutes and break them up however you like.

This WOD was SO GREAT SO GREAT SO GREAT. I love things like this. I decided to attack the rope climbs first, and did all 5 unbroken, one after another, hardly even coming off the rope at the bottom. I LOVE  them. The deadlifts were 5lbs heavier than the deadlifts I worked up to on Wednesday, and they felt equally as great. I thought I was going to have to back out of the farmer’s carry on my left arm, because the first round walking it just didn’t feel right. On the second round, I held them differently, and actually ran with them at my sides, and that caused my arm to stay active and not let any weird cross-movement happen. It also kicked my ass, which was great. And the burpee step-ups were eh. I really wanted to do the burpee box-jumps, but like I said, I’m still being a little cautious, even though it doesn’t sound like it since I did 5 15′ rope climbs! I know my weaknesses, and I know that when I get really tired I don’t get my feet up high enough on the box jumps sometimes. This definitely could have been a WOD with tumble-potential for me.

Going hiking with Tyler for the rest of the day, in celebration (and jealousy!) of him completing his senior thesis! So proud of him!!

Friday 2/14 WOD at PCF

Sometimes I surprise myself. Sometimes I have a pretty good idea of how I’m going to perform, and then all of a sudden that changes. Sometimes it’s a change for the worst, but today, it was definitely for the better. I was planning on taking it easy, in anticipation of Hope for Kenya‘s WOD tomorrow. By the way, there’s still time to sponsor me! I also had some questionable dietary choices yesterday, in honor of Valentine’s Day, and was expecting to feel weighed down and sluggish. But I got in there, and I just felt good. I mean really good. During the warm-up, I felt like a damn super hero. I don’t know if it was the excitement and anticipation of doing rop climbs in the WOD or what, but I was just ready.

Strength:

EMOTM for 10 Minutes of:

  • 2 Power Cleans: 85lbs. We were really focusing on a slow pull, and the explosive extension when the bar almost hit the hips. I had a few weird ones in the beginning, and then it just clicked around round 5. I also realized that I was subconsciously fearing the bar landing on my shoulders, and catching it low by choice. Changed that, and everything felt perfect and amazing in the world and I am very happy I noticed this on my own. I actually felt like I could have gone heavier, which is so awesome, because it wasn’t long ago when 85lbs was my 1RM power clean.
  • 2 Handstand Negatives: extremely slow and controlled. I want to have HSPUs SO BADLY. I have such a graceful handstand hold and kickup and everything from my background as a gymnast, and we used to do them in training when I was younger, but I’ve lost all of that ability. I was also like 9 years old and weighed nothing. I need ABMATs for home so I can practice these!!

WOD for Rounds+Reps: 8+5

12 Minute AMRAP of:

  • 1 15′ Rope ClimbRx.
  • 10 Hand-Release Push-upsknees. Level I. Still excruciating, and I was worried about all of the push-ups I’m going to be doing tomorrow!
  • 10 Overhead Plate Lunges25lbs, Rx. (The video shows walking, ours were in place, front like steps out, the push off front leg to return back to standing.)

I LOVE ROPE CLIMBS. I just want to scream it from my balcony. I’m damn good at the wrap and stomp technique, and would love some time to practice the J. But man, around 5 or 6 I lost all coordination on one of them. It usually takes me about 3 and a half climbs to get up, and I think that round took me 6. It was awful. On the next round. I took an extra few seconds to compose myself, and jumped up and killed it in about 2 and 3/4. I had planned to break the pushups up into sets of 4-3-3, but instead I did the first few unbroken, and the rest I went 7-3. Felt great. Focused on tight butt and core, and squeezing my thighs. One day I’ll have these strict! And the lunges. Oh lunges. I had psyched myself out thinking that the 25lbs was going to be too heavy on my drive there. When it came time to set up for the WOD, I had a 15lb plate out just in case I needed to fall back. And then I decided no. I’m going to beast through this. I’m good at lunges. I have explosive, powerful quads. I got this. And I freaking KILLED them. I did each set unbroken, and they felt great. They didn’t start feeling bad until the last two or rounds, and even still, they were easy until reps 8-10.

I don’t know. I’m just excited. I’m excited that I’m feeling so much better lately. I’ve been tired and not sleeping very well and sore, but I feel like my brain has pushed the reset button, and it’s making dealing with the stress of life so much easier lately. I’m also dialing in my nutrition much better, and feel incredible from it. I am so excited for Hope for Kenya tomorrow!! Yayyayayay!

Pride and Tuesday 8/28 WOD at PCF

I need to take a minute to reflect on how proud I am of myself. I have accomplished so much over this summer, and I don’t think I’ve ever felt this positive about the direction I’m going in my life, mentally, physically, literally, and figuratively. Every single week I’m able to lift a little heavier, run a little faster, or go harder at the end of the workout than I was able to the previous week. It’s fucking amazing. Literally. I never in my life thought I’d be doing what I’m doing now. Crossfit is all about being uncomfortable, and hitting the DIS/GFB (drenched in sweat/gasping for breath) point. Many people don’t like being uncomfortable, and don’t like the idea of working out to that point. This is most likely due to the fact that they’ve never hit that point before, because it’s the most addictive, satisfying, gratifying, and glorious feeling in the world…once you can breathe and think straight again.

I started out as an athlete and a gymnast as a kid, and I thrived on DIS/GFB. And then one day I decided I was sick of it, it was too hard, and I didn’t like being told what to do (queue rebellious teenage years). From then on, I shunned most “exercise,” and I was definitely one of those people who disliked being uncomfortable, for a long time. After a handful of years of stagnation (and my freshman 40), I finally realized that I couldn’t reach my goals sticking to “sprinting” circuits on a treadmill, lighter dumbbell work at higher reps, and weight machines. And all of a sudden Crossfit happened and I had friends and my boyfriend to WOD duel with and I started seeing results and I got hooked on DIS/GFB again. I now thrive on being uncomfortable, pushing myself to the absolute limit, and watching my results skyrocket. With only an hour a day, 3-5 times per week, I have become stronger than I’ve ever been, and only going up from here. I’m sorry if this sounds all “tooting my own horn” but I’m so fucking proud of myself I’m in tears right now writing this. I am so happy with myself and I love who I’ve become, as my physical strength translates into emotional and mental strength as well.

 

Strength:

EMOTM for 10 Minutes of:

This is exactly what I’m talking about in the first paragraph. Last week I threw up 50lbs in the beginning, but backed down to 45lbs because there was no way I was going to be able to go 20 reps at 50lbs. This week? 50lbs. Solid. Each rep felt good and strong and explosive and great. As I got tired towards the end I consciously started dropping lower to catch the bar, knowing that I wasn’t getting the bar as high as in the beginning. Noticing little things like that are what really make me realize I’m getting it. Strict pull-ups are awful, and I am so far away from even having one, but I’m hoping to be able to do two strict by December 31st of this year.

WOD for Time: 17:43

3 Rounds of:

  • Run 600m: Rx. Ran the entire 600m without stopping each time.
  • 30 Push-UpsKnees. Rx was 30 strict, Level II was 20 strict, and Level I was 20 knees. So Somewhere between LI and LII.
  • 1 15′ Rope Climb: Level II. I love rope climbs. Rx was 3, but my shoulders were so effed from the push-ups I was worried I wouldn’t be able to let myself down. Probably should have at least tried for two.

This WOD was AWESOME. The whole workout was awesome. Pretty much a huge mash-up of everything I hate/need to work on (except for the rope climbs). I focused really hard on my form for the running, reminding myself to use my ankles and explode off my toes and kick my legs up “like a gazelle.” Repeating that to myself because my mantra while running today, and I have no idea where it came from. I kept saying “like a gazelle, Katie, come on, like a gazelle” in my head. Ha!! Somehow though, that made everything click and the running actually wasn’t bad. I’m definitely going to be keeping that in mind during the Tough Mudder!! I’m not convinced that I could keep push-up form for anywhere near 90 reps, so knees I went. Mayyybe should have done 10 strict per round, but I really wanted the high volume, and doing that many put me around the finishing time with most of the big guns in the box. And rope climbs ahhh I love you. I couldn’t get the J technique today, so I went back to my good ol’ wrap and stomp. Kicking myself for not doing two per round, but they still felt awesome and challenging and fun. I’ll be nursing a teeny patch of rope burn on the back of my thigh, but it comes with the territory. I’m so into Patriot Crossfit’s programming lately. I’m so glad we found them and that I can call that box my home.

 

Friday 7/20 WOD at PCF

Patriot is going to start doing rope climbs in every warmup on Fridays now! Best news! I love rope climbs!! So excited about this. I’m still using the wrap-and-stomp technique, but I think I’m getting ballsy enough to try some other ways. Climbing up the pole over and over again at dance class really gives me a leg up with these.

Strength:

EMOTM for 10 minutes of:

Ehhhhh maybe went a little too light on the deadlifts. I’d say about half of the rounds felt too light, and half of them felt just right, which means I probably could have thrown another 5-10lbs on. Again, I’m really liking this volume/strength circuit the box is doing lately!! I asked the trainer what he thought about my transitions, and if he thought that I should just work on my strict pullups since I don’t have those unassisted yet. He watched me do one and said it looked awesome and to focus on them. I feel like I really have a good grasp of what the motion of a muscle up is supposed to feel like, but refuse to try until I have strict ring dips on lock without assistance.

WOD: 7:56

5 Rounds for Time of:

  • 5 Thrusters42lbs. Thrusters are awesome. I love to hate them, because they feel sooo bad while doing them, but are such an amazing compound movement.
  • 10 Bastards: My favorite variation of the burpee. It makes a huuuuge difference to not have to open the hips completely up at the top and jump to clap overhead.

I really enjoyed this WOD! I’m not going to lie, I had a 35lb bar on standby in case the 42 was too much. Since I’m smallish, even 7lbs makes a huge difference. But I stuck with 42 the whole time and focused on being explosive through my hips and keeping my elbows up, after the trainer came by in the first round and yelled at me to keep my elbows up and the bar higher on my shoulders. What a difference that made! Again, yet another thing that is a fundamental for the movement, (front squats, in this case) that just needed to be repeated to me in the moment to get my head back on straight!

I actually felt way stronger than I did yesterday, and I totally give that to getting a solid 8.5 hrs of sleep last night. I love not having class on Fridays! I will be off the grid tomorrow as Tyler and I are going mine hunting for rock samples (crazy geologist boyfriend) and then camping for the night somewhere, and on Sunday I’ll be visiting my lovely grandmother for a few hours. I should be back in action Sunday evening! Hopefully I’ll see at least some of you tonight at the So You Think You Can Pole Dance competition I posted about yesterday!

Oh! One last thing! The views and comments and follows and messages I’ve gotten about the blog are completely overwhelming. Thank you all for your amazing support and for reading about my experiences!!! If you guys ever have any questions or comments please don’t hesitate to ask!!!