Friday 11/15 WOD at PCF

Whoops, forgot to post this Friday! I’ve been swamped with work this week, and woke up sick as a dog on Tuesday morning, so I didn’t end up going to crossfit on Wednesday. But holy hell, did today ever make up for that. I’m going to be feeling this all weekend.

Strength:

EMOTM for 10 Minutes of:

  • 1 Power Clean/1 Hang Squat Clean/1 Front Squat: 75lbs. Man, this felt super heavy today.
  • 2 Handstand Push-ups: to 2 abmats. 2 for the first 6 rounds, 1 for rounds 7-10.

WOD for Time: 13:23. DFL.

5 Rounds of:

  • 7 Shoulder-to-Overhead: 65, Level II-. Started at 75 which was Level II, and I had to pull off the 5s from each side after the first two rounds. My shoulders were smoked.
  • 7 Bastards: Rx. Aka lateral over-the-bar burpees. These were the easiest part.
  • 7 Dumbbell Hang Squat Cleans: 25lbs, Level II. I’m so proud of myself for sticking it out with these. They were AWFUL.

This was soul crushing. I underestimated how dead my shoulders would be after the HSPUs, and definitely went too heavy on the s2o. There weren’t any 20lb dumbbells to grab so I went for 25, and honestly, I thought my legs and wrists were going to fall off. It was the worst. I finished last in the class for the FIRST TIME EVER and was in tears when I collapsed to the ground at the end.

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Monday 10/21 WOD at PCF

Whoops I forgot to post this yesterday. Too tired/hungry/sore to write anything else. Early to bed tonight to prepare for singles of clean and jerks tomorrow!!!

Strength:

  • Back squat 5-5-5-5: 110-110-110-110. PR! Wooo! Had a few issues hitting the last 2 of each set with good form. My legs were already super shaky after the second set.

WOD for Time: 8:47

4 Rounds of:

  • 5 Shoulder to Overhead: 65lbs, Level I. I’m finally getting WOD weights up! So glad.
  • 7 Toes-to-Bar: Level II. Oof. Really need to work on these more.
  • 5 Burpees: Rx. Easy easy.
  • 7 Box Jumps: 24″, Level II-. This is the highest I think I’ve ever done in a WOD before. They were tough, but not too bad!

Friday 10/11 WOD at PCF

TGIF! I’m looking forward to a log weekend of homework, studying, knitting, and some light climbing/conditioning. I’m taking this Sunday off from gymnastics because of a sore left hamstring/groin, and because my partner is crime for those classes will be in NY. Also, I am proud of myself for actually showing up today, in spite of the crappy rainy weather. Knowing you’re heading into a workout that has running in it while it’s POURING outside definitely tests your motivation. Thankfully, the rain let up just in time for our run, and my freshly-dyed hair didn’t end up staining my clothes bright red, ha!

Strength:

EMOTM for 10 Minutes of:

  • 1 Front Squat: 95lbs. Holy heavy! I was thinking I could do 105. I think with a little more warming up I could have done it, but we were a little rushed so not today!
  • 3 Strict Ring Dips: assisted. Meh. Don’t feel like these are getting any better lately.

WOD for Time: 10:25

  • Run 600m: Rx. This felt easier than usual. What’s going on.
  • 30 Kettlebell Swings: 35lbs American swing, Rx. All unbroken, I might add. 
  • 20 Bastards: Rx, lateral over-the-bar burpees. Eh. Slow but steady pace.
  • 10 P. Curtis (Power Clean->right leg lunge->left leg lunge->shoulder to overhead = 1 rep): 55lbs, Level I. Wompwomp. The worst.

I am awful at lunges just in general, and after all of the leg stuff I knew I wasn’t going to be good for the 75lb level II weight. I barely got through the lunges at this weight!

Wednesday 7/24 WOD at PCF

Whew! Today was pretty rough. I got some really great sleep, but this WOD knocked everything out of me! I came home, ate, showered, and passed out for about an hour. It was rough, but I really liked it!

Strength:

  • Clean and Jerk 1RM: 95(f)-95-95(f)-95(f). I wanted to get at least three good reps at 95 before trying to get 97.5 or 100. But today that just wasn’t going to happen. Oh well. I guess it truly is my 1 rep max then haha.

WOD for Time: 15:52

3 Rounds of:

  • Run 400m: Rx.
  • Rest 1 Minute
  • 15 Shoulder to Overhead: 55lbs, Level II.
  • 10 Pull-Ups: Level II.
  • Rest 1 Minute

Everything got smoked from this! Shoulders, lats, arms, legs. Just everything. The rest allowed me to run a little harder each round, and to go all out and do all of the shoulder-to-overheads unbroken. I couldn’t get a good grip on the pull-up bar today, so I was limited to mainly sets of 4 and 3. But they did feel good. I definitely could have done the Rx weight of 65lbs if I had broken them into sets of 8 and 7, but I wanted to go unbroken. My first run took me 1:43, and I think that’s the fastest I’ve ever run a 400m. So that’s pretty awesome!

Monday 7/9 WOD at PCF

Dem quads and cauli-fried rice!

Dem quads and cauli-fried rice!

Strength:

  • Back Squat 1-1-1-1-1: 135-135-135-140(PR!)-140(Again!!!)! I had wanted to try for 145 because the 140s felt so good, but I ran out of time. 135 was my previous sketchy 1RM, and I only ever got one single rep once back in February. Failed trying to do it again, and again. So eff yeah. Going to go for 145 and maybe even 150 next week! Hot damn! And that’s even with taking all the time off from my injury and everything, since then! Linear progression is amazing.

WOD for Time: 6:26

5 Rounds of:

  • 8 Power Cleans: 55lbs.
  • 6 Front Squats: 55lbs.
  • 4 Shoulder to Overhead: 55lbs.

Level I was 65lbs, but my elbow was feeling weak and I didn’t want to push it too hard after just killing my squats. The average time for the box was about 8.5 minutes so I definitely flew through it because of using such light weight. But everything felt really great.

Wednesday 5/15 WOD at PCF

TODAY. TODAAAAYYYYYYY. I happy cried today. I started getting misty on my third round of today’s WOD, but forced myself to hold out my tears until the end. And then in my moment of complete and total bliss, lying collapsed on the ground, gasping for air with my arms over my eyes, I cried. I cried because I’m so incredibly proud of myself. I am so strong in spite of my injury, and I am so close to being back to doing normal WODs again!!! Also, I made this super yummy dinner…but now I’m hungry again.

Yummmmmm

Strength:

  • Deadlift 5-5-5-5-5: 115-115-115-115-115. Up 10lbs from last week’s deadlifts! These felt easy, and put literally zero strain on my arm. I didn’t want to push it though, because I was preparing to go wild in the metcon.

WOD for Rounds+Reps: 10+12

15 Minute AMRAP of:

  • 3 Shoulder to Overhead: 45lbs. First time doing anything overhead since the injury!!! They were difficult, but felt awesome. I had to take my time approaching them though, because I didn’t want to jump up from the burpees and rack the bar too quickly and hurt myself.
  • 3 Assisted Pull-ups: First time doing pull-ups! Used the purple band, and did chest-to-bars for the first 4 rounds, then dropped to regular for the rest as I fatigued. Shit yes.
  • 9 Burpees: Rx. These felt GREAT today. So much better than Monday’s burpees. My knees are killing me, but I don’t even care. I felt strong and fast and aggressive and never stopped.

I’d just like to point out that I did 96 burpees today. That’s a lot of freaking burpees.

Finisher:

  • 50 GHD Sit-Ups. I love GHDs. LOVE. Except now my hammies are dying.

Thursday 8/23 WOD at PCF

I felt very sluggish at Crossfit yesterday. It was as if I could feel every movement lowering my energy level by a little bar, like in a video game or something. In all honesty, I probably should have recognized that it needed to be a rest day. Once I felt that in the middle of my clean and jerks, I decided to go easy on the WOD and still give it my all, but at lower weights than I know I am capable of. Tyler and I spent all morning running (walking, if we’re going to be technical) errands around town, and then cleaned out and reorganized our camping/climbing/tools/stuff closet, which is almost big enough to rent out as a living space. Seriously, those two combined were their own workout.

Strength:

  • Clean and Jerk 2-2-1-1-1-1: 85-85-90-90-95(f on jerk)-90-90. Was able to do my whole working set of singles at 90lbs! And both sets of 2 at 85lbs! That’s a huge improvement from the single and only 90lbs and singles at 85lbs I was able to accomplish a couple weeks ago. They were a little wonky at times when I didn’t drop down low enough under the clean or the jerk, but overall, technique improvement on catching the bar higher on my shoulders for the clean, and dropping lower into my split jerk.

WOD for Time: 8:31

3 Rounds of:

  • 10 Deadlifts115lbs. Level I-, desperately needed to stretch out my hammies more before this.
  • 10 Shoulder to Overhead25lbs. Level I, most were split jerked, like in the link. Felt so heavy.
  • 10 BastardsRx

After the C&Js and all of the running from Wednesday, my legs just didn’t have it in them to do 30 deadlifts at 125, which was the Level I weight. On the shoulder to overhead, I briefly considered going with the Level II weight of 30lbs, but when I picked up the 25s they felt like cinderblocks, so I decided to keep it relatively light. So glad I did. They were death. The bastards were bastards, probably the easiest part of the WOD, and I powered through them like any other WOD with burpee-variations. Skinned the hell out of my right knee in the last round, busting my ass trying to make sure I made a sub-9min time. I also think I did two extra, but would have rather done two extra than two short, so I just kept going.

After Crossfit, Tyler and I went out for dinner and a movie, since it was one of the last nights we had together before the semester starts and our lives get stressful and miserable and filled with studying and homework and research. We went to a restaurant called Firefly, a lovely little place in Dupont Circle with a fantastic gluten-free dinner and dessert menu. We overindulged, “this is so not paleo…this is the antipaleo,” and fully enjoyed ourselves. The school grind begins again on Monday, which will bring routine, regular meals, and no time for eating out. In a way, I’m welcoming it with open arms. But at the same exact time, I’m standing on the front porch in my overalls holding my shotgun, ready to tell this semester to go on an’ git back where it came from.

Lululemon and Inov8s. Undying love.

I also have new shoes and new lululemon garb as of this week. I scored some Inov8 Bare-X Lite 150’s on major discounted sale, and picked them up in the color option “Bright Effing Obnoxious Toxic Orange,” or something to that effect. I have only worn them for two workouts so far, and both have left my feet feeling like they were in little clouds the entire time. Great investment. Also got a sports bra from lulu for $19. I know. And the bra in the picture, and the shorts. Those are my favorite of their shorts, and I wear my pairs religiously. They are the “Run: Speed Short” and they are simply the best.

I’m completely rambling, because it’s midnight and here’s a secret, I wrote this last night but didn’t want to post it so late and have everyone miss my amazing writing. Let’s all give a collective “thank you” to me for thinking of all of you. Just kidding. Get me to bed! Love you all!