I need to remember my camera again!!! I was so good about it for a while and then I forgot once and it totally threw off my routine. I’m actually really exciting going into this week. While it was nice to stick to the schedule of doing the Open WOD every Friday, I’m looking forward to the freedom of doing Mon, Wed, & Thurs if I want, or even Friday added in too. One of my good friends just finished foundations at my box, so it’s really great to have a good friend there, even though I’ve been reaching out and making more friends there recently. Also, after the last two weeks of eating fairly crappy, I’m back on clean eating. While crappy for me is still better than most of the population, I still definitely could feel a difference.
- Back Squat 5-5-5-5: 115-115-115-115. Last week I said I was going to go up this week, but this week they specified that we were only to spend 90 seconds between each set. So with that, I decided to stick at 115, especially since I’m still SO SORE from 14.5 on Friday!
WOD for Time:
- 20 Handstand Push-Ups: 3:56. Rx was 50, but there was just no way that was going to happen!
- Rest as needed.
- Row 2000m: 8:57.5, Rx. Surprisingly, this actually wasn’t that bad! And I hate rowing! I pushed pretty hard for the first 500m, focused on just maintaining about 2:17/500m for the center 1000m, and then really hauled ass on the last 500m. My right ankle was bothering me and cramping up really badly, but I pushed through it and just foam rolled a ton at the end.
Whoops, forgot to post this one!
- Hang Power Snatch 3-3-2-2-1-1-1: 55-55-65-65-70-70-70. Bleh.
WOD for Time: 9:15ish
4 Rounds of:
- 5 Deadlifts: 135lbs, Level II-.
- 10 Burpees: Rx.
Then, immediately following with no rest:
- Row 1000m: Rx. 4:22; 2:06 first 500m, 2:16 second 500m.
I desperately need to get better at rowing! I also should have gone heavier on the deadlifts. Eh. Next time!
14.4 is…..a chipper!! I love chipper WODs! Mainly the chippers where once I finish one god-forsaken movement, I don’t have to readdress it again, like this one is! I’m writing this part before actually doing it. I’ve done some strategizing, reading up on Tabata Times again, and I feel pretty good going into it. I’m really going to try to keep the rowing steady (slow is fast!) and shoot for 60 cals in about 4 minutes. While everyone in the world is bitching about “rowing for calories” instead of distance, PCF has us row for calories surprisingly pretty often (omg, so glad I decided not to go to yesterday’s WOD that included multiple rounds of rowing sprints for calories) so I know that in an all-out sprint I get about 18cal/minute, and a more comfortable pace lies around 15 cals/minute. So that puts me right around 4 minutes if I can keep my head on right out of the gate. TTB will be 2s or singles because fuck TTBs and I don’t want any missed reps, wallballs will depend on how I’m feeling, and if I actually even make it to the cleans I will be doing singles. The TTB are going to be what slow me down the most, so my goal is just to make it to the wallballs and get through a significant chunk of them.
Workout 14.4: 153!!!
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 14 lb. to 9-foot target
- 30 cleans, 95 lb.
- 20 muscle-ups
153 means I completed the rowing, the TTB, the wallballs, and 3 cleans!!
I had an awesome judge today named Fahran and she kept track of my times for everything, and was just all around really great. I finished the row in 4:03, which was right on time with how I wanted to do. I was dead though. Got on the bar and did sets of 2 for a few and quickly went to singles with a super fast turn-around. Not even 2 seconds between them most times. Hop down, hop up, TTB, hop down, etc. I finished the TTB at 10:03, and moved quickly to the wallballs. The coaches on Tabata Times were so right-your legs will have recovered from the row by the time you hit the wallballs. I felt fresh as a spring flower going into them, and did 10-10-10-5-5, and finished at 13:00. I had one minute to get some cleans in, and I managed to eek out 3, with the help of some serious yelling. I failed my first attempt and was PISSED. But then I managed to get 3, with the last one just barely making time. I’m stoked. Only one other female made it to the cleans in my class. I’m so proud of myself! I LOVED this workout too!!! Man, 14.3 and 14.4 have been so much fun. I’m glad, because 14.2 was a real downer for me, and for a lot of other folks. 4 down, 1 to go!
I’M AT THE BEAAAAAAAACH beachbeachbeachbeach. It would be impossible to try to explain how happy I am to be here (SPRING BREAK ’14!!!!!! Last SB of my undergrad!!!!!!!) but man, it’s so refreshing. It’s always great seeing my friends down here and crushing CrossFit Carteret’s grueling WODs with them, and then making a killer group post-WOD dinner together. Tomorrow is supposed to be super super nice out, so if you need me, I’ll be on the beach! Love me some beachy rest days. I’m so antsy for 14.3 this Thursday!!! I’ll be doing it down here, so I’m hoping it’s something in my wheelhouse that I can absolutely crush. So far, 14.1 and 14.2 have not been. I’m really hoping for nothing overhead, as my shoulders are in a constant state of being smoked lately. The upside to that? My shoulders are looking amaaaaazing! Baby boulder shoulders. I’m into it.
- Deadlift 5-5-5 @ 85% of 1RM: 165-165-165. Technically this was 80% of my 1RM, but the prescribed warmup sets for this were pretty decent (2 sets of 5 at 45%, 1 set of 3 at 65%, 1 set of 2 at 75%) so I was already feeling it pretty heavy in my back by the time I got to the last 3 sets of 5. I had a hard time getting the first rep of those off the ground while keeping my shoulders pinned back. On the first set it looked okay, but the second two were not so great. Once I get to the top of that first rep though, I can pin my shoulders and do the rest in great form; those first few inches get me every time.
WOD for Time: 20:30
4 Rounds of:
- 400m Run: subbed rowing.
- 25 Wall Balls: 14lbs to 9ft, Rx.
- 10 Ring Dips: Assisted.
This didn’t seem like it would be too bad, but I think the rowing sub killllled me. I forgot to bring my crossfit shoes down with me, and in anything else I could wear my crappy converses, but I just couldn’t stand the thoughts of pain that running in them would bring me. They’re so old and worn down in weird spots and totally not running shoes. I did remember my oly shoes though, so I wore those and they helped with the wallballs at least! These (100) wallballs felt better than the 90 I had to do in last Tuesday’s WOD at PCF though, and I really just felt like I was struggling the most because of how dead my legs were coming off of the rower.
!!!! 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!
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.
- 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!
Hay girl haaaaay another Wed/Thurs whambam week! I’m not feeling as sore the day after WODs anymore, which is really exciting. Slowly ramping up has been great, although I think today’s WOD just crushed the chances of getting in there tomorrow. We’ll see. I have a long evening of foam rolling and a hot epsom salt bath between now and then, so things still have the potential to change!
- Clean and Jerk 3-3-3-3-3: 85-85-85-85-85. Previously my 3-3-3 PR was 90lbs and I strugggggled for that, and today the 5 sets of 3 were totally manageable at only slightly below that. I’m fighting off a cold so I’m feeling slightly run down, but I was still hitting pretty solid form on my last set so that’s a good sign.
Oh and hey look, a video! The final rep of my last set.
WOD for Cals+Reps: 120, Rx.
5 Rounds of:
- 1 Minute Row (cal): Rx.
- Rest 1 Minute
- 1 Minute AMRAP 5 Toes to Bar + 10 Air squats: Rx.
- Rest 1 Minute
- Score is row calories plus total TTB. Squats are not counted in the score.
This was miserableeeeee. I went out way too hard in the beginning, and after the second row my hamstring on my right leg locked up. This has happened in the past, but when I’m rowing regularly it doesn’t happen as frequently. I don’t think I’ve rowed in at least a month, so I almost went into this expecting it. I took round 3 easier and then slowly climbed back up. I could NOT stay on the pull-up bar to save my life today. I was barely getting 3 TTB strung together. I really need to work on my grip strength for hanging stuff, because I am strong enough in the body to handle more reps, but my hands just can’t take it and I’m constantly slightly scared of flying off the bar and breaking my life again. My splits went: 1: 17-10, 2: 16-8, 3: 12-10, 4: 13-10 5: 14-10. This was not in my wheelhouse at all, but my goal going into it was to hit 10 TTB per round and at least 13 cals per round, so I pretty much did that, minus the meltdown following the hamstring lockup in the rowing of round 2. This has been a tough week! I feel strong as all get out.
Um, what? November? What happened?! Where did October go?! Ahhh only 4 more weeks of classes before finals!! I am completely at a loss about how quickly this semester went!!!!! I’m so looking forward to winter and super cold weather and snow and sweaters and winter coats and knitted accessories and MORE SNOOOOOWWWW and Christmas and my birthday!! Okay okay. Back to actual workout stuff. I don’t think I’m going to be able to go to CrossFit on Mondays/Wednesdays next semester though, which is…pretty freaking terrible. I need to figure that out, because squats and clean and jerk days are my favorite days. Ugh. At least I’ll be able to start going on Thursdays for snatch days finally.
- Back Squats 5-5-5-5: 115-115-115-115. This is the first time in WEEKS that I’ve felt good about my squats across the board for all sets. I am SO glad I stuck here for one more week, and my confidence is back up about these. This was my second week at 115, and this week felt infinitelyyyy better than last week at 115, AND the previous week at 110. I feel a lot better going into next week, and the following weeks when we will drop down to sets of 3.
WOD for Reps: 130 Rx!
4 Rounds of:
- 1 Minute Row for Calories: 17-16-16-15
- 1 Minute Rest
- 1 Minute Burpees: 18-16-16-16
- 1 Minute Rest
This WOD is one of my least favorite. Either my hamstrings or glutes cramp up every single time.. We’ve done this WOD at least two other times, but both times that I could find were only 3 rounds for time. Looking back, I wrote about how awful it was. But I’m pretty damn happy with my performance this time. The other two times for 3 rounds I got 100, and 106. I was a little behind that on my third round this time, but I didn’t want to go balls-out right out of the gate and burn out. I still don’t understand how I used to row 18 cal minutes. I can’t even hit that once nowadays! I have gotten better with my pacing, so maybe that has something to do with it.
E2MOT2M for 10 Minutes of:
- 3 Deadlifts: 135lbs. Realized today that the grip I’ve been doing for deadlifts has been limiting me! So these felt really good.
- 5 Strict Pull-Ups: assisted.
WOD for Time: 12:50
- Row 1000m: 4:19. I rowed at a pretty slow but consistent pace. I feel like this would be close to my 2k pace: Rx.
- 20 Hang Power Clean and Jerk: 65lbs, Level II-.
- 40 Wallballs: 8lbs to 10′, Level II.
- Back Squats 10-10-10: 85-95-95. I went to my first gymnastics/tumbling class yesterday, so I am really sore in really weird muscles today. I had wanted to hit 65% of my 1RM, which would have been 100lbs, but I wanted to get at least two sets at 95, and then I ran out of time. Holy crap, 10 reps is a lot of reps. I want to start incorporating this endurance lifting more.
WOD for Reps: 72 (16cals+8reps x 3)
3 Rounds of:
- 1 Minute Row for Calories: Rx.
- 1 Minute Rest
- 1 Minute Clean and Jerk: 65lbs, Level I.
- 1 Minute Rest
My elbow is also really sore from the gymnastics, so I didn’t want to push the c&js too much. I think this was the perfect weight for me. I didn’t sleep very well last night, so today was a #justshowup day. I wanted to be consistent throughout my rounds. Usually on these 1 minute rows, my rounds go something like 18-16-15 or 18-15-16, and the reps on the other movements tank pretty significantly as well. I focused on powerful, explosive legs with recovery time coming back. For all 3 rounds I got 16 cals. I’m happy with that, especially since I had a weird hiccup at the beginning of the final round, which cost me about 5 seconds. And I also got 8 c&js per round. That was an accomplishment. That’s 65% of my 1RM (man, that calculation is easy when your 1RM is 100lbs haha), so that was fairly heavy for me. They all felt good though, and I didn’t really have any wonky reps. Overall, this was definitely a win, given the circumstances.