Monday 2/10 WOD at PCF

OHSToday 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!

Strength:

  • 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.

“1/2 Cindy”

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.

Thursday 1/30 WOD at PCF

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!

Strength:

  • 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.

Monday 11/3 WOD at PCF

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.

Strength:

  • 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

BOOOOOMThis 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.

Wednesday 9/18 WOD at PCF

Strength:

  • Clean and Jerk 3-3-3-3: 85-85-85-85. I felt really weak on the first two sets. Erika had watched the first two reps of the second set, and pointed out that when I was power cleaning, I didn’t move my feet at all, which caused me to jump backwards a little because of instability. She had me drill shooting my feet outwards as I whipped my elbows around, to give me a more firm base, and then I did the third rep of that set. Holy CRAP. WHAT A DIFFERENCE! I can’t even begin to explain how invaluable of a coach Erika is for me. Last time, she pointed out that I spent so long setting up the first rep in sets of 3, and then rushed through the last two reps, causing sloppy form and bad/missed reps. She encouraged me to take my time with the setup of each rep, and it made a huge difference. Today, she corrected my form from “starting in my starting position and finishing in my start position” to “starting in my starting position and ending in an end position.” And the last two sets of 3 after that were complete CAKE. I felt like I was doing almost no weight. It was insane. I am still blown away by it!

WOD for Time: 13:08 Rx!

“Helen”

3 Rounds of:

  • Run 400m: Rx.
  • 21 Kettlebell Swings: 35lbs, American swing, Rx.
  • 12 Pull-Ups: Rx.

First Helen, and I did it Rx’d! I’m so stoked. It took me a while because I felt semi-sick going into the workout today, but I’m so proud of myself for doing this as prescribed. Especially since it’s only been a little more than 6 months since I broke and dislocated my elbow doing pull-ups. Holy cow. That’s wild. So proud of myself.

Monday 7/1 WOD at PCF

Holy crap it’s July. How is that even possible!?!?! Last WOD at PCF for the next week. We’ll be heading down to Crossfit Carteret for the 4th of July! Can’t wait to see everyone there!

Strength:

  • Back Squat 2-2-2-2: 130-130-130-130(PR). And that is a very solid PR, doing 4 full sets to full depth. I definitely have Erika to thank for the tip to eat more directly after working out, and on my non-WOD days. I feel like I have more energy and muscle endurance for sure. These felt really great, and I think proper bar placement was really an issue for me in the past as well.

WOD for Rounds+Reps: 8+15 Rx!!!

AMRAP for 10 Minutes of:

  • 10 KB Swings: 35lbs, Rx.
  • 10 Goblet Lunge: 35lbs, Rx.

First time doing full American swings! They felt so great. The lunges were pretty yucky, but that’s because they’re lunges and they’re always yucky. This was a total ninja WOD. Doesn’t look too bad, but all of a sudden you’re dying from it. I think it was mainly due to the fact that it wasn’t super heavy, so you really could do 10 minutes straight with very little rest. I remember at the end of the second minute thinking “holy crap, I have to do what I just did 5 more times?!?” Ha! Super sneaky. My quads and butt feel great. I also got to come home and have a delicious leftover chicken pot pie that I made for dinner last night. Happiest belly!

Chicken Pot Pie!

Monday 1/21 WOD at PCF

I decided to go to the noon WOD today since I slept like crap and knew by 430 I would be facedown on the couch, not wanting to move. It was a huge class, since mostly everyone has off from work/school today. The energy was great, and everyone seemed very happy to have the day off. I love that a day off means still getting into crossfit, and going early, nonetheless. I love this community more than anything. Pr’d my 3rep max back squat, and added a whole TEN POUNDS to last week’s 4 sets of 3!

Strength

  • Squat 3-3-3-3: 115-115-115-115. PR’s across the board! Last week I did my four sets of 3 at 105, and a bonus set at 110. Going into the WOD today, I couldn’t remember if I had done all sets at 105 or 110, so I just said screw it and went for 115. And I killed it!! The last rep of the last set was the hardest I’ve EVER fought for a lift in my life. My partner, Beth, (who is a total beast, by the way, and extremely motivating) was yelling at me to push my knees out and to get it up, and holy crap, I didn’t think I was going to budge! But I freaking GOT IT. I fought for it, and I freaking got it. I wanted all four sets so badly and I did it. So damn happy.

WOD for Total Cal/Reps: 89 Rx!!!

3 Rounds of:

  • 1 Minute Row for Calories: Rx. 18-16-15
  • 1 Minute Rest
  • 1 Minute Thrusters for Reps: 45lbs, Rx. 16-12-12
  • 1 Minute Rest

This was freaking terrrrrible, but so great! I partnered up with Beth for the WOD as well, and she convinced me to go as Rx with the 45lb bar. I definitely would have gone for the Level II at 35lbs if it wasn’t for her. She said “it’s going to feel awful either way,” which was very true, so I decided to just push up and go for maybe a few less reps per round with a higher weight. I am a little disappointed with my rowing, because usually when we do minute-long sprints with equal rest I’m able to stick to 17 or 16 calories each round, but I dipped down in the last round. I guess I just cooked my legs on the heavy thrusters! Also, new bag and shortssssss. Yayayayay! Also very happy to be consistently getting into the box again. I can’t wait for their new location to open only a mile down the road from where I live!

Tuesday 9/25 WOD at PCF

Today was great, but I’m exhausted. Hopefully I’ll get a good night of sleep tonight and not die during tomorrow’s WOD!

Strength:

EMOTM for 10 Minutes

  • 2 Squat Snatch45lbs. Really worked on the shrug at the top of the pull, and speed getting under the bar. I tweaked my elbow weirdly at the 5th round, so that impacted me a bit, but overall they felt pretty good.
  • 2 Handstand Negatives: to 2 ABMATs. I’ve been working on these for my press, and they felt pretty good today. At round 5 when I tweaked my elbow I dropped down to 1 per round.

WOD for Time: 8:30 Rx

“Annie”

50-40-30-20-10

  • Double-unders
  • Sit-ups

This was awesome. The last time I did “Annie” was on June 21st, and when I had just gotten the hang of double-unders. My last time was 12:09. I bested that by over 3 and a half minutes today!!! So great. My double-unders were on point, and my sit-ups went as fast as I possibly could. I know I slowed down in the 40 and 30 rounds, but then picked up speed again in the 20 and 10. I’d like to get this down to 7 minutes.

Nothing else very exciting to share today! Lamesauce!

Tuesday 8/21 WOD at PCF

I’m back!! The second of the two camping trips was amazing, even though the weather was cold and rainy most of the time. We had a blast, and somehow kept up a fairly good diet the whole time. Eggs and bacon for breakfasts, fruit and nut butter or protein bars for lunches, and kabobs or turkey burgers for dinners. There was lots of snacking throughout the day as well, but I’m pretty amazed how well we all did with keeping our food on point while on the top of a mountain for four days. We had wanted to try running at such a high elevation to give our lungs a workout, but with all of the rain and crappy weather we never got around to it. Definitely on our to-do list for next year’s trip up there!

Strength:

EMOTM for 10 Minutes of:

  • Snatch (about 60-70% of 1rep max): 50lbs. I tried 55lbs right before we started and it felt a little off, so I backed down, but I think that was because I wasn’t warmed up enough. I felt strong and steady the whole way through.
  • Ring Dips: Used two thin bands for assistance, but held them looser than usual to give less resistance. Almost ready to drop down to one!

WOD for Time: 12:17 Rx

Ps. Abs. Fist pump.

Rx!!! Yes!!! I hung with the big boys&girls today. I was about a minute behind some of the top athletes at our gym, and I can’t be more proud of that!!! Being able to do workouts as prescribed is the best feeling. I just need to get more confident and strong with my oly lifts and I’ll be up there. I hope to be doing everything at least Level II by December, with more Rx’s speckled through. I love progress. For the strength portion, the snatches felt great, and ring dips were strong and steady. Maybe could have stuck at 55lbs for the snatches, as said previously, but after taking my little break for the camping trips I was worried about my endurance and strength. Thankfully, it didn’t feel like I’d backtracked in either! As for the WOD, I did both sets of KB swings and sit-ups completely unbroken, and ran straight through both runs. I have such a hard time getting out of my head while running, and constantly feel sorry for how awful I feel. I really focused on my breathing this time though, and was able to sprint the final 200m of the 400m run. Felt freaking great. I have Tyler to thank for getting my ass out of the house and to the box today. I definitely would have skipped out if it wasn’t for him. Sometimes it’s hard to #justshowup, especially after a little break. So thank you, Tyler, for helping me Rx this WOD by making me actually go!!

Tough Mudder is only 18 days away! Time to kick it up a notch and supplement my WODs by adding extra running! Eek!

Saturday 8/4 WOD at CFC

Apparently yesterday’s 12pm workout was cancelled via Crossfit Carteret’s email list, and I’m not on it, so I didn’t know! So we had to wait until today, but it was well worth the wait because today consisted of Fight Gone Bad Tabata Training, and Fight Gone Bad Championship. Talk about a complete ass-kicking WOD! My shoulder felt great the entire time, and I’m super pleased with my score, especially since I almost Rd’x the entire workout!!

Strength:

  • Partner Tabata Boxing a.k.a “The only time you’ll be able to throw punches at your significant other without going to jail.” Tyler and I had so much fun with this! 20 seconds of boxing as hard and fast as possible, while your partner holds up the pads, followed by 10 seconds of rest. 4 rounds of this, and then switch boxer/boxee. I think his punches compressed my biceps by at least an inch, and made my forearms throb with exhaustion, and it was awesome. This was considered “Fight Gone Bad Championship Training,” to get us pumped up for the WOD.

WOD for Reps: 413

Fight Gone Bad Championship: “In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 5 rounds,” since this is the Championship version, like in UCF Championship fights. (Note the video is the regular FIght Gone Bad, which only consists of 3 rounds!) “The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:”

  • Wallballs- 14lbs to 8ft target Rx’d
  • Sumo Deadlift High-Pulls- 55lbs Rx’d
  • Box Jumps- 12″ Rx’d
  • Push Press- 45lbs-Rx’d was 55lbs, but I was worried about the strain on my shoulder. Easily could have done them at 55. Oh well, next time!
  • Row for Calories
  • Rest 1 Minute

My rounds were 9187837478. I’m damn happy with that score, especially having almost completely Rx’d it. I know in the regular Fight Gone Bad the females and males both do 20″ box jumps, but in this version Crossfit Carteret had the females doing 12″ and that easily boosted my score and provided to be an active rest section. I averaged between 40 and 45 box jumps each round, which was awesome. I shot for 15 wallballs, 10-15 SDHPs, 10 PPs, and 8-10 calories on the row, for each round. My wallballs dropped to between 12 and 14 after the first round of 21, because wallballs are so godawful. I’m pretty proud, and wish that I could have Rx’d it with full confidence that I wouldn’t have hurt my shoulder. You better believe that next time I do a version of Fight Gone Bad I will be doing the Rx version!

Also, Tyler did his first 5 unassisted pull-ups today, and Rx’d the WOD like an absolute beast. So proud of my man and everything he has been accomplishing on his own as well!! Rx for men was 20lb wallball to 10ft target, 75lb SDHPs and PPs, and 20″ box jumps. I love working out with him!

In other news, the beach is amazing, the weather is wonderful, I love working out at Crossfit Carteret, and I’m having a blast. Happiest lady ever! Hey everyone! Come and see how good I look!…In case you don’t get the reference. Oh progress, you lovely beast, you.

Thursday 6/28 WOD at CFC

Strength:

12 min EMOTM Max Effort L-Sit on Rings: At the beginning of each minute, get up into an L-Sit or Ring Support with tucked knees, and hold as long as possible. Rest until the next minute begins, and repeat. I moved from L-Sit to Tucked Ring Support to Ring Support pretty quickly. Shoulders were completely gassed. Held at least 10 second every round, until the last two where I was up and down a few times to total about 15 seconds.

Then:

Partner WOD:

30 Minute AMRAP (As Many Rounds/Reps As Possible in 30 minutes): 289, Rx’d

One partner runs 400m while the other partner completes as many medicine ball cleans as possible in that time. Once the 400m run is completed, partners switch. Continue for 30 minutes. Your score is the total amount of medicine ball cleans completed.

This was freaking BRUTAL. The L-Sits were painful at best, and running in the hot humid weather was awful. My partner was another female out-of-towner who was a beast, and really helped our score. She steadily averaged about 5-8 more medicine ball cleans per round than I did, which could have been because of how awful the running was for me. I learned today that I’m not very good at running on uneven terrain. That will make for a fun Tough Mudder this September! Not…eh. I ended up running a total of 2 miles (~3200m). Whew! I’m fairly happy with my performance. If I had scaled the weight on the cleans a little I would have felt better and accomplished more, but I’m glad I pushed through, in the end.

In other news: I’m doing some reading and unfortunately I think my “extremely sore weird area of my inner legs/calves” might end up being shin splints. I really hope that’s not the case, because I don’t want to rest/ice/do burpees instead of run or doubleunders while they heal. Ugh. When I get back into Northern Virginia I’m going to pop into the box I go to in Arlington and ask my favorite trainer what she suggests. I really hope it’s just sore muscles in a spot I’ve never worked before. Fingers crossed!