Wednesday 4/2 WOD at PCF

What? April? Already?  It’s already a quarter of the way through 2014. I don’t know when that happened, but at least it’s finally starting to be nice outside. And you know what that means. PCF is rolling out the running WODs. UghDouble ugh. Today was the perfect day for it though! I definitely didn’t have enough to eat today and don’t get much sleep last night, so today was a #justshowup day. The strength was bleh, but I felt really great about the WOD.

Strength:

  • Snatch 3-3-3-3: 65-55-55-55-55-55-55. I didn’t have it in me to increase weights, so I stayed light and did a million sets. Shoulder started bothering me in the last set, so I rolled around on a lacrosse ball for a while to loosen it back up.

WOD for Time: 15:05

3 Rounds of:

  • 10 Deadlifts: 135lbs, Level II.
  • 30 Wallballs: 8lbs to 10′, Level II
  • Run 400m: Rx.

These were definitely the largest sets of bodyweight deadlifts I’ve ever done in a WOD, but they were definitely manageable. I did them unbroken in the first round, 6-4 the second, and 7-3 the third. I was steady on the wallballs at 10-10-10 every round, and they were easy peasey compared to the 14lb to 9′ ones from the Open! I broke them up anyway because I didn’t want to burn out my legs before the running. And the running was great, surprisingly! I picked people to pace myself with for the running, so I would keep moving. I ran out the door for the last 400m at 13:08, and my goal was to get back in before 15:15 because I was hurting. Hot damn, I was hauling ass apparently, because I came in way faster than I thought I’d be! And then I collapsed and couldn’t breathe and was 100% sure I was dying. I’m going to be out of town Friday, so I’m going to wake my sore ass up early tomorrow and kill a morning WOD with the 9:30 crew tomorrow!

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Wednesday 3/5 WOD at PCF

Holy cow, I’m on the struggle bus right now. It seems like I need to type every word three times before I write it correctly. I am so burned out from this week!! After taking Sat-Mon, my body was hollering at me after yesterday’s workout. Today was definitely a “#justshowup day, after not sleeping super well and not getting enough in my belly throughout the day. I even failed my first rep of 65lb snatch. Haha. Definitely underestimated how smoked my shoulders were from yesterday’s handstand pushups!

Strength:

  • Snatch 2-2-2-2-2: 65-65-70(f on 2nd, but this is a PR I think)-65-65. I cannot get past my snatch wall. I really need to work on them so much more than I do.

WOD for Time: 8:14

5 Rounds of:

  • 10 Toes-to-Bar: Level II.
  • 7 Box Jumps: 20″, Level II.
  • 6 DB Snatch: 35lbs, Level II

I felt really good once this was finished! Much better than I thought I was going to feel, given the state of my body from yesterday. My butt is so sore from yesterday’s wallballs, so I was very happy to be able to avoid lunges and squats today! I’m thinking of going to drill snatches and some squats tomorrow morning before class as a little active rest day, but it really just depends on how well I sleep tonight. 14.2 announcement tomorrow night at 8PM EST!!!!!!!!!!

Wednesday 2/26 WOD at PCF and Thurs 2/27 Strength at GMU

This week! This week is crazy! No time to update. This is going to be short and sweet. CrossFit on Wednesday (yesterday) and a little bit of supplementary strength work at my university’s gym today, sort of laundry list-like. Trying gain some extra strength just in time for the Open!

Wednesday:

Strength:

  • Snatch 3-3-3-3-3: 60-60-60-60-60. Worked on powerful legs and fast turn-over at the top. Felt much better this week, and I think I even did two extra sets of 60lbs, but I’m not sure.

WOD for Time: 5:18

“Grace”

  • 30 Clean and Jerks: 75lbs.

Rx for “Grace” is 95lbs for women. The fact that to make this Rx for me I’d only have to put a 10lb plate on each side? Awesome. I dropped almost every rep from the top, which I think I have decided was a stupid decision. I didn’t want to overly strain myself, but at the same time, I wasted a LOT of time. But I really felt awesome, because I didn’t miss any reps, and didn’t even have any wonky reps. They were all clean and solid. They wanted us to stay around 5 minutes, and I had planned to be closer to 4:30, but I was already off of that pace by the first 10. That was pretty heavy weight for me for that kind of volume, so I’m pleased overall. Oh gosh, I just realized that I did this forever ago at 60lbs and it took me 4 minutes. I’ll take this as a success and improvement.

Thursday:

  • Alllllll of the foam rolling and stretching to warm up.
  • Back squats 5-5-5 (@80% of 1RM): 115-115-115. This was the strength programmed for today at PCF. This was more like 75% of my 1RM, but my traps are so sore from all of yesterday’s overhead work that resting the heavy bar on them was downright painful!
  • Single-arm dumbbell snatch 5-5-5-5: 25-25-30-30. Too easy. Should have done more weight.
  • GHDs: 50. Didn’t want to wreck myself the first time doing these in a while.
  • Deadlifts 3-3-3-3: 135-135-135. I have such a hard time deadlifting with the fat powerlifting bars. My grip goes so quickly.
  • And…that’s it? Wow. It felt like I did a lot more. Oh well. At least I got some good stretching, squats, and GHDs in.

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!

Wednesday 1/29 WOD at PCF

I’ve found the key to blog success: post more pole dancing photos. I got more hits in the last 48 hours than I’ve had in a long time! I suppose that is due to the fact that I don’t openly talk about it, so when a picture of me on a pole pops up on facebook, it surprises people, and they click. Note to self…don’t friend any current/past professors after graduating….ha! I’m joining a class this coming Sunday, so I’ll have more pictures. Now I just need to convince myself to start filming my strength stuff at crossfit!

Strength:

  • Snatch 5-5-5-5: 60-60-60-60. I’m going to be staying here for a while. My speed under the bar just isn’t fast enough following my triple extension. These felt better today, but I still am very uncomfortable dropping lower than about a quarter squat to catch anything over 35lbs. Maybe I should work on that next week.

WOD for Reps: 120

5 Rounds of:

  • 30 Seconds Thrusters: 55lbs, Level II.
  • 30 Seconds Box Jumps: 20″, Rx.
  • Rest 1 Minute

Followed by 1 Round of:

  • 1 Minute Thrusters: 55lbs, Level II.
  • 1 Minute Box Jumps: 20″, Rx.

My rounds went like this–1: 10-11, 2: 10-11, 3: 9-10, 4: 9-7, 5: 8-8, Bonus: 11-16. Well, that escalated (or rather, the exact opposite of escalating…de-escalated? Ha.) quickly. Before we started, I saw that three of the amazingly strong women I look up to in the box were doing the Level II weight of 55lbs. I asked Erika if I should drop down to the Level I weight, because they’re so much stronger than me and it worried me…which was weird, because I felt like 55lbs was do-able, but they got me doubting myself. She said that I will be totally fine at 55lbs, and that the other girls were dogging it, which made me laugh. I just needed a little reassurance. My goal was to stay at an average of 20/round, but I realized at the end of the 3rd when I was already dying that that goal was slightly out of reach. When rounds 4 & 5 beat me down, and the bonus round kicked me in my ribs. But honestly, I was only between 10 and 18 reps below the beasty girls, which only averages out to a few reps/round, so I am pretty damn happy about that. I was in my head a lot on the thrusters, but I went unbroken until rounds 5 and 6, which surprised me in a good way. But I feel like I’m going to need a wheelchair for the next day or so…shakiest legs.

Monday 1/27 WOD at PFC

Screen shot 2014-01-25 at 2.47.09 PMToday was a mix of epic awesomeness, and epic stupidness. But the WOD…the WOD was absolutely incredible. INCREDIBLE. EVERYTHING ABOUT THIS WORKOUT. YES. I can’t stop being so excited about it. Also, this past weekend I started pole dancing again!! Which is so great!!! But that was also the part of today that was epic suck. I think I want to write a whole different post about it. Maybe tomorrow. But for now, baby’s still got it!

Strength:

  • Complete these at a good tempo, meaning do not take breaks at the top of the squat. Expect to be squatting at a lower weight than usual.
  • Front Squat 5-5-5-5-5: 75-75-75-75-75(-maybe another set? Lost count!). These felt good. I might have been able to do sets at 85 if I started there, but I didn’t think to go up until I was already pretty gassed. I think my previous 1RM front squat was 95lbs, so I am pretty sure I could beast through that now.

WOD for Time: 15:58

  • 15 Burpees: Rx.
  • 20 Snatches: 35lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 15 Snatches: 45lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 10 Snatches: 55lbs, Level I.
  • Rest 2 Minutes
  • 15 Burpees: Rx.
  • 5 Snatches: 65lbs, Level I.
  • Add/switch weights during your rest time.

This was so great. Let me tell you about why this was so great. First of all, I’m pretty sure I can count the total amount of reps on one hand of snatches I’ve done at any weight above 55lbs. I saw this online last night and said to Tyler, “I’m going to Level I the shit out of this WOD tomorrow.” And going into it, honestly, I doubted myself about being able to finish at 65lbs. But I stuck with it, and executed each rep as textbook as I could, and they were beautiful. Guys, every one of my snatches was beautiful. It was the BEST. The 35 and 45 sets were…probably easier than they should have been, but I just used those to really focus on the form cues that the coach gave me last week, and that helped me be able to do all 55s and the 65s in the long run anyway. But I was so stoked. It felt absolutely incredible. I am so proud of how I did, and for sticking with it, and for killing those last 5 snatches at what is a heavy weight for me when I’m already completely blown from the rest of the workout. I’m also extremely happy I can still bust out some of my difficult tricks on the pole, even though I have definitely lost some of my abilities. Again, I think I’ll write a whole post about that tomorrow. Woo!

Wednesday 8/21 WOD at CFC

Last workout at CFC for…the year? Maybe? Ugh! I hate leaving the beach!

Strength:

20 minutes to work on skill/weakness

  • Clean and Jerk 1-1-1-1: 95-95-95-95. 4×1 PR!

This was a great opportunity to get in PCF’s c&j strength work for this week! On July 24, I hit a single rep of c&j at 95, sandwiched between multiple misses. Two weeks ago, I got one rep of 95 and one at 100. Today I solidly stuck 4 singles at 95, with no problem at all. Boom. This programming flat out works.

WOD for Time: 3:58

“Isabel”

  • 30 Snatches: 55lbs

First Isabel! I never snatch anymore! I should have gone heavier! I should snatch more! These felt so good! I actually really love power snatching! Such a great day!

Finisher

  • 2-4-6-8-10-12-14-16-18-20 GHDs: rest while partner completes next number round. Didn’t realize this was going to be 110 GHDs. Haha. It felt amazing.

Tuesday 1/29 WOD and Thursday 1/31 Strength at GMU

I did a lot of different moves the past two workouts. I want to get this posted, and if I spend the time to link everything..well, I’ll give up and never post it. So I’m just going to post it without the video descriptors! I promise to be back to the normal format soon! Also hopefully back into actual Crossfit. Being sick and extremely sore have both destroyed my routine this week!

Tuesday:

It seems like whenever I write about going to Crossfit the next day, I never end up going! I woke up in the morning on Monday and I felt absolutely awful and sluggish. I had my class, and slept for pretty much the rest of the day. I made up for it the next day though!!

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Ehhhhhhhh. Some of these weren’t quite to full, below-parallel depth. I swear, squatting (or any lifting, for that matter) in front of a mirror at the gym is the WORST. I focus so much on watching my form that I psych myself out. “This is so heavy. Omg. You’re getting so low. Omg. Stop. You’re going to have to ditch the weight if you go lower, look how much you’re struggling already.” Pretty much my brain in front of the mirror, every time. But I did them, and they felt pretty good, and I’m confident that next week I’ll hit this for sure.

EMOTM for 10 Minutes of:

  • 2 Hang Power Snatch: 55lbs. Felt strong and steady. Didn’t have to break any sets.
  • 10 ABMAT Situps: Mothereffin’ raspberry on my tailbone from this. Ugh. There has to be a better way.

This was tiring.

WOD for Time: 11:53

5 Rounds of:

  • 12 Alternating Single-Arm Dumbbell Snatch: 30lbs, Level II
  • 12 Alternating Leg Suitcase Carry Dumbbell Lunge: 30lbs, Level II
  • 15 Double Unders: Level II.

This WOD was pretty great, all around. I got all weird right before I started and decided I was only going to do 3 rounds. Then I got to round 3 and I decided to do one more. And then I got to round 4 and decided I was just going to do all 5. Ha. This is why I NEED crossfit. The lunges were death and my double unders were eh, but single arm snatches felt incredible. On the DUs I couldn’t get my rhythm going right. 3 rounds were unbroken, the other two were 10-3-2’ish, but I felt like I was expelling too much energy the whole time. I also warmed up with 5 minutes of solid double under practice, and my freaking calves are still in knots from all the jumping. Ow. I spent more time resting after the double unders too. Neeeeed the pressure of actually being in crossfit!

Finisher:

  • 75 GHDs. Favorite. Forever.

 

TodayThursday:

As previously mentioned, my calves. They are dying. I really need to remember to roll them out more before/after doing lots of jumping, because for some reason they lock up so badly after any plyo WODs. I really wanted to go to crossfit Wednesday, but I was still feeling quite under the weather, the raspberry on my butt hurt, and I could barely walk due to my calves. I rested up and got back into the gym today for a light-ish workout. I was jumpy on caffeine, still feeling slightly sick/sore, and pretty tired. Didn’t preform as well as I would have liked, but eh. I just wasn’t all there today. I was all over the place and didn’t get an actual WOD in, but at least I got some good strength work in.

Strength:

  • Jerk 2-2-2-2: 85-90-90-90(f on second)-85(f on second). Well. That escalated (or…deteriorated..) quickly. I think I started watching myself in the mirror too much and over-thinking it. I need to start lifting with my back to the mirrors. Would that be weird? Probably.
  • Hang Power Snatch 2-2-1-1-1-1-1-1: 55lbs. Form and explosive work. Had a few really bad reps. Was really off today.
  • 6 Rounds of: 1 Hang Power Snatch into 5 Overhead Squats: 50lbs. These felt good. I mean really good. Probably because the weight was so light, but I just felt on point and balanced and tight and great.
  • 1 set of 10 Hang Power Cleans: 45lbs. Don’t really know why I did these. I guess my plan was to go heavier, but then someone came up and asked to use the oly platform so I just moved on.
  • 50 Alternating Single Arm Dumbbell Snatch: 35lbs. THIS IS A BIG DEAL, YOU GUYS. Just in the beginning of December I tried using the 35lb dumbbell for these. Nope. Couldn’t do it. Could barely even do the 30lb, and failed almost every rep on my left side. On Tuesday I used the 30lb DB in the WOD for this movement, and they felt just really great. Today, I wanted to try the 35 and go until I couldn’t anymore, but taking appropriate rest. I literally could have done these ALL DAMN DAY. I was explosive and strong and my grip was on point and everything felt so great. I think working on the hang power snatch has really helped me use my hips in that nice triple extension to help pop the weight up there. A few of these almost got away from me at the top, even!
  • 50 American Kettlebell Swings (overhead): 35lbs. I really wanted to finish with GHDs again, but there was a guy on there who was doing the stupid plate transfer from side to side, and he looked like he was going to do it forever. This was a good decision though, because my abs are still sore from Tuesday’s GHDs!

I’m so damn happy with how my back/shoulders/traps are filling out. My tummy looks a little soft in that picture, and I’m totally okay with it. It’s weird. It’s as if the fat in my stomach has redistributed  itself, so instead of being a little pouch at the bottom, it’s a thinner, more uniform softness over the entire thing. WHICH IS EXCELLENT. I don’t care about softness all over, and I know I talk a lot about not trying to lose weight, but damn did I want that weird little pouch gone. I stood in front of the mirror tonight after dinner, when I was getting into my pjs and I smiled so big and thought to myself “I am SO HAPPY with how I look right now.” And then I just couldn’t stop smiling, because, holy shit, it just keeps getting better. I get stronger and stronger, and happier and happier. I can’t even begin to explain how happy I was using the 35lb dumbbell today for the snatches. Or doing 150 Russian KB swings with the 53lb KB WHAT that is insane. Progress is the best. BEST. Motivator. Ever.

Friday 11/23 WOD at CFC

Yesterday was a total cluster-you-know-what. We had my aunt and uncle over for brunch, and we sat outside in the sun for most of the day drinking, talking, arguing, and having fits of hysteric laughter. I made some delicious paleo pumpkin pie muffins and baked bacon, and helped with making an incredible goat cheese, leek, and grape tomato fluffy frittata. There were all kinds of delicious fruits and sweet potato puree as well. Add in bloody marys and mimosas by the bucketload, and that was my day. I took a quick cat nap around 4, and was ready to head to crossfit for the 5:30 evening class to work off all the booze and sugar. Like I mentioned to a friend this week, “no progress is progress when I’m at the beach,” due to food and alcohol consumption tripling when I’m with my family down here. And I wouldn’t have it any other way!

The WOD was programmed to be “The Big Dirty” again, since only a few people showed up for it on Thanksgiving day. Todd brought up about me doing “Diane,” since it was the scheduled WOD on mainsite, but I vetoed that since I can’t do handstand pushups yet. YET. So he thought for a minute and then decided to throw together a franken-WOD from the Crossfit Games qualifying WODs from Regionals this year. This is what he came up with:

WOD for Time: 16:37

  • Row 1000m: 4:11, PR’d this by three seconds!!!

For the pistols, Todd set me up with a box behind me, so I wouldn’t get too low and stuck in the hole at the bottom since I’m so flexible. Also, when my legs were dying, I was able to use my fingertips to help me start back upwards. This was wayyy more efficient and taxing than the way I’ve fine them assisted in the past, holding onto a ring or bands. Doing that, you don’t work on balance or weight distribution, and I feel like I relied more on the assistance than I probably should have. Doing those pistols after the row was freaking brutal. Todd corrected my single arm snatch form, which was something that I really needed. I wasn’t dropping my hips low enough, and was pulling with my back too much. It was instantly easier, but put more into my legs. Around rep 40 I started split snatching, to get under the weight quicker. I can’t believe the women’s Rx’d weight was a 70 freaking pound dumbbell. This morning my calves and glutes were so painfully tight, I decided to skip out on this morning’s WOD. I forgot my Rumble Roller at home, so I haven’t been able to roll out. I totally blame this soreness and tightness on that!

I leave to go home tomorrow morning. Leaving here is always the worst feeling and I’m going to miss my parents immensely. The next three weeks are going to be hell, and I will be extremely lucky to get in two workouts a week (including dance class). End of semester projects/papers/exams, then a week of finals. Time to buckle down..or buckle up. Not quite sure which, but it’s going to be rough ride either way.

As always, I had a blast at Crossfit Carteret, working out with Todd and Rhonda. If you ever find yourself down in Beaufort, NC, please check out their great box and WOD with them. Until next spring, guys! Thanks again for having me!