There is no greater mood enhancer than a killer workout. Today was a better Monday than most, so I guess that helped going into it. But I absolutely killed this workout. I mean like, murdered with conviction, killed. I was the first one done in my class, which never happens. I’m usually top-middle of the pack, but man. This was good. So good that I’m doubting myself and think I might have miscounted at some point. The squats weren’t my best form, but I was pushing some heavy weight for me, for sets of 5!
- Back Squat 5-5-5: 120-120-120. These were a little sloppy, but after this past weekend of eating like crap and indulging in drinkydrunk family time, I’m happy I managed this. I think that’s a 5RM PR even for a single set of 5, so I’m happy.
WOD for Time: 4:21
- 100 Russian Kettlebell Swings: 53lbs, Level II.
- 3 Box Jumps at the top of every minute, including the first minute: Level II.
I’m pretty sure I did 0:00-1:00: ~30, 1:00-2:00: ~25, 2:00-3:00: ~25, 3:00-4:00 ~17, and then finished off 4:00-4:21 the last 3 reps. I was hauling butt on the KB swings, really pushing it down with my lats at the top of the swing (which was just eye level, since they were Russian). I’m getting pretty confident with the 53lb KB, and think I’m going to attempt going overhead with it next time there is a small amount of them in a WOD (aka, not 100 reps). My legs are extremely shaky, and my back and shoulders are already tightened up. This is going to be a long week! Also, last exam before finals this Wednesday! Wooo! Happy Monday, y’all.
KILLLLLED it yesterday. I forgot to post last night, and now I’m procrastinating studying for an exam I have tomorrow. Perfect time to catch up!
- Back squat 5-5-5-5: 115-115-115-115. These were hard, but good. I really had to give it my all on the last two reps of each round. My coach caught me dipping too low on my squats, which was making it hard for me to get out of the hole. I really need to work on limiting my depth to right below parallel so I don’t sacrifice form for weight.
WOD for Rounds+Reps: 4+7 and 6
5 Minute AMRAP of:
- 5 Pullups: Level II.
- 15 Wallballs: 8lbs to 10′, Level II.
Rest 3 Minutes, Then..
5 Minute AMRAP of:
- 5 Burpees: Rx.
- 10 Kettlebell Swings: 53lbs, Russian Swing, Level II.
So proud of this. My first 4 rounds of pullups were ALL UNBROKEN, which is fucking AMAZING. Then the last 5 went 3-2. Man, so great. The wallballs were all easypeasy, so were the burpees, and the kbs were kbs. I was breathing SUPER HARD at the end of this, and couldn’t get off the floor for a good 5 minutes after. I really pushed myself and went super hard, and I’m so proud of myself. Felt freaking great.
I made a new fitness friend at school! She came to a free intro class at my crossfit box today and it was awesome. It was just a quick WOD with no strength, but after yesterday, my legs and back are toast so the mini rest day was much needed.
WOD for Reps: 384
4 Rounds of:
- 1 Minute of Air Squats: Rx.
- 1 Minute of Sit Ups: Rx.
- 1 Minute of Russian Kettlebell Swings: 53lbs, Rx?
- 1 Mintue of Rest: Rx, like a boss.
My rounds went 110-87-93-94. Went out way too hard on the first round, but finished strong..
Mondays. Ohhhh Mondays. Woke up early for CrossFit today to get it out of the way so I could get into the lab early…but I still haven’t heard back about what time I’m needed. Bah! I’ve been very quiet the last week or so at the box. Being sleepy causes me to be more reserved, I guess. Anyway, today is a new week, and I’m ready to crush it.
- Front Squat 3-3-3-3: 105-105-105-105(PR!!). These were really tough. First rep was good, second was hard, and 3rd had major form breakdown. But by the 3rd and 4th set I was able to manage that a little better, and put more into my legs instead of my back. I will probably stay here for another week, unless we drop to sets of 2.
WOD for Reps: 173
Tabata: 20 seconds of work followed by 10 seconds of rest.
8 Rounds Each of:
- Russian Kettlebell Swings: 53lbs, Level II. 80 reps total.
- Rowing: Rx. 40 cals total.
- 10ft Wallballs: 8lbs, Level II. 53 reps total.
- Complete 8 Rounds of each exercise before switching to next, with no additional rest between.
I’m pretty happy about that. My first two rounds of rowing were very inefficient. I should have been able to hit 50, but I had a brain fart and was going for speed instead of power at first. Durr. The KB swings got really taxing on my back by round 5ish, but were manageable. The wallballs were uncomfortable, but definitely do-able. Happy to use the 8lb ball after using the 14’er for the past few wallball workouts. Also, to quote one of the guys in my class this morning: “that 10 second rest is BULLSHIT!” Which it totally is haha.
- Clean and Jerk 3-2-2-1-1-1: 80-85-85-90-95-100(PR!!!!!). YES! YESSSSSSS! Yes. Yes. 100lb c&j. I can’t even begin to explain how excited that makes me!!!!!! The set of 3 at 80 and the first set of 2 at 85 both felt super sketchy, but then I fell into my rhythm. This morning, an amazing olympic lifter named Kendrick Farris (kendrickjfarris on IG, go follow now plz) posted an image on instagram with elbow cues for both the clean and jerk: “up and in,” and “down and out,” respectively. And for some reason, that just clicked with me. I remembered on the second set of 85, and from then on, each rep felt SO GOOD. I got nervous going into the 100lb jerk and almost lost it, but was able to reel it back in and complete the lift. GAH I can’t even explain how awesome this it, and now I don’t have a mental block for triple digit c&j’s anymore!!! Yayayayayay!
WOD for Time: 12:55
4 Rounds of:
- Run 400m: Rx.
- 20 Russian KB Swings: 53lbs, Level II.
There was nothing fun about this. Simple, yet effective. I really thought I was going to crush this, but..well yeah. My legs were much more unstable than I thought they’d be going into the runs after the KB swings. They were like jello! I’m pretty sure on the 3rd and 4th rounds I could have been speedwalking faster than I was “running.” I also ate too much for breakfast today, and really felt sluggish from the get-go. Oh well, I stayed within the time that we were supposed to be in for this (10-13ish minutes, says Erika) and finished I think third in the class, maybe second. I think I am too hard on myself most days. Anyway, YAY! PR!
Stay turned this week for a post on the greatest, most amazing, incredible, best new thing in the history of ever that has actually successfully made me sleep/feel like a morning person for the first time in my entire life, and how I know it’s really working (spoiler alert, I ran out of it after a month, and can no longer sleep/wake up at all/how did I live this way for so long?!?!).
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.
Whew. I am struggling for time this week. Quick smash today between classes. Ended up with some surface injuries. Coupled yesterday’s strength component and today’s WOD from PCF. Short and sweet WOD, just like this post.
- Jerk 2-2-2-2: 85-85-85-85-85. Someone had hidden all the 2.5 plates and I didn’t want to try straight for 95. These felt solid though, so I did an extra set. Haven’t hit a Wednesday in a while, so I wasn’t sure where I stood. I know I’m much stronger than the last time we did sets of 2 jerks, I just didn’t want to push it and fall off the oly platform. Ha! The knurling in the center of the bar torrree upppp my right collar bone, the one that sticks out from the AC joint injury forever ago. I like that, because that means I was keeping the bar way up on my shoulders where it’s supposed to be. Injury #1.
WOD for Time: 7:03
5 Rounds of:
- 10 Russian Kettlebell Swings:
53lbs 50lb dumbbell. No KBs in gym. What it lacked in 3lbs it made up for in awkward hand positioning/wrist wrecking. I’m calling that Level II, in spite of the 3lb loss. Ended up with huge bruises on my wrists from this. Ow. The stupid dumbbells at the gym have unnecessarily huge weighted parts (they’re thinner but have a much bigger diameter) so at the bottom of every swing it slammed into my little babywrists. Ugh. They’re going to hurt for a while. Injuries #2 & #3.
- 6 Hand-Release Push-Ups: Level II. The last two rounds were a little wormy, but I did my best to stay super tight throughout, and am stoked to have stuck with them.
- 6 Goblet Lunges:
53lbs 50lb dumbbell. Again, I’m just going to call this Level II as well, because I know I’m capable of the extra 3 measly pounds.
This was a fast, solid workout. Got my abs, shoulders, quads, traps, hammies, chest, and even my back a bit. Seems to be about the time that people who were going a little bit heavier than they’re used to were getting at crossfit, so I’m glad I stuck with the 53ish pounds. If I can make it in tomorrow it’s Karen, which is 150 wallballs for time. Can you see the excitement on my face? No? Well, there is less than zero. Bah! Hopefully I’ll get another solid night of uninterrupted sleep, if the dog will allow it again, and I’ll kill it instead of it killing me!
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.
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.
Sunday Funday WOD! I’m beginning to really enjoy Sunday WODs. I’m not looking forward to how sore my butt and hammies are going to be going into tomorrow’s squats, rowing, and box jumps though! Tore my hands today…so the rowing will be extra suck.
- Press 3-3-3-3: 57.5-57.5-57.5-57.5(f on 3rd rep)-55. 3RM PR! I’m damn happy about this. Last time we did 1RM for strict press was for the Crossfit Total back in the end of September/beginning of October. My 1RM was 57.5. Heck yes. I am pretty happy about being able to almost do all 4 sets of 3 at that weight!!! Even just being able to get ONE set of 3 would have been amazing. I was getting a little bit of an extension in my back on the last two sets, and knew I had kettlebell destruction coming up, so I just backed down to 55 and finished the last set at that. I’ve been wanting to try strict pressing again for a while, but have been too nervous to actually follow through for fear of not being able to get 57.5 up at ALL. But I did it, and now I have a good baseline starting point, and heck yeah. Good day.
WOD for Time: 9:00
Oh man, this was great!! I remember hitting 75 and going “holy crap…that’s only halfway!!!” I probably only totaled 20 seconds of rest throughout this entire WOD. I went completely balls out. My burpees were slow, and I kind of used them as active rest because my shoulders were already wrecked from the heavy presses and I couldn’t go as fast as I usually do with them. But every minute, as soon as I picked up the kettlebell I would not put it down until it was time for the burpees at the top of the next minute, and go right into them. What little rest I took was between the burpees and the swings, but it was very, very short. I think I’m at the point where I’d be able to do a few American KB swings with the 53lb KB now, and that is super exciting. Progress is great. Nothing better than seeing positive results, especially since I’ve been off my eating game this week with school starting again. Tomorrow is a new day!