Thursday 2/21 WOD at GMU

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.

Strength:

  • 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!

Wednesday 1/23 WOD at PCF

I’m forever exhausted lately. My brain is having a really hard time getting back into the swing of having to wake up early, get out the door quickly, battle traffic, find parking, and absorb information all day again, now that the semester has begun. The break was just long enough to settle into a lazy daily routine and now it’s GO GO GO again and it’s wearing me out!!! I think that partially contributes to today’s WOD. I am not 100% happy with my performance, but I just have to let it go and acknowledge that I’m tired and trying to settle into this new routine! I will not let it defeat me!!!

Strength:

  • Jerk 3-3-3-3: 85-90(f on 3rd rep)-85-87.5-87.5. Oof. 85lbs felt so damn heavy this week, after last week’s singles where I hit 95lbs! I don’t get it. I feel like I was just getting my form dialed in and my explosive dip/drive at its peak when it was time to start getting ready for the WOD. Wompwomp.

WOD for Rounds+Reps: 7+0

10 Minute AMRAP of:

  • 6 PistolsAssisted, holding onto a ring. Level I.
  • 6 Pull-upsUnassisted. Rx.
  • 6 Wallballs14lbs to 9ft. -Rx. Supposed to be to 10ft but not every one of mine hit 10ft.

Man, this was rough. The pull-ups were easy, and I did 4-1-1 for most rounds, sometimes going 3-2-1, and I think I even did 5-1 for one of the first few. I focused on really kicking my legs to get a big kip and pushing away from the bar at the top to swing through nicely. They felt great. My hands are a little sore, but no tears, so that’s good. Pistols are defeating for me, because I just can’t get them, and I also feel like it’s difficult to not accidentally fall back on too much assistance once I get tired. I need to work out a goal timeframe to get them unassisted by, and work towards it. It’s something I can do on my own without equipment, so there’s no excuse for not working on them a little bit each day. They’re just such a difficult and weird movement! And the wallballs. They were rough. I kept getting too far away from the wall and missing the contact at the top, which also probably took away from getting the 10ft mark most reps. Bah. My shoulders are mush now. Friday will be a better day! Onwards and upwards. File today in the #justshowup category; at least I got in there.

Wednesday 1/16 WOD at PCF

Today was amazing. Wonderful. Victorious. And…very sore. My quads are absolutely killing me from Monday’s WOD, but I decided that I needed to get my butt in there whether I liked it or not, because I really needed to work on my jerks and iron out last week’s issues. And man oh man, am I glad I did!!!

Strength:

  • Jerk 1-1-1-1-1: (75-85-85-)85-90-90-95-95. This was absolutely amazing. Last week I was, for some reason, terrified of nailing myself in the jaw, and pulling my head way too far back out of the way, and throwing myself off balance. I could barely get 75 up, and failed trying to get 85 up. This week? No sweat. Let me just easily make it up to my previous 1RM for jerks, and feel like I could have gone up much more, had I the time. I put the first three singles in parentheses, because I literally through I’d be staying at 85, so I started counting my set of 5 there. Each one felt amazing, I drove my head through quickly and without hesitation, I was fast on my dip and drive, and all-in-all I did damn well, split jerking each rep. I wanted to get two sets of 95 in, and then really wanted to go for 100, but we ran out of time and I already pushed it with the last single. So happy to have my groove back. I don’t know what was going on previously.

WOD for Reps: 92

“Quarter Gone Bad”
5 Rounds of:

  • 15 Seconds Thrusters: 55lbs. Reps per round: 5-5-5-5-5.
  • 45 Seconds Rest
  • 15 Seconds Pull-ups: unassisted. Reps per round: 7-7-7-7-7.
  • 45 Seconds Rest
  • 15 Seconds BurpeesRx. Reps per round: 7-7-6-6-6.
  • 45 Seconds Rest

My rounds went 19-19-18-18-18. I can’t count, and wrote 102 on the board today. That’s twice this week I’ve added wrong, post-WOD. Dur. I’m pretty damn happy about this. The longer rest coupled with the explosive, short work periods really allowed me to go balls to the wall, and crush it every single time. My burpees slowed down, but I literally am not even sure how I was able to get 7 full burpees in the first two rounds. For the pullups, I definitely should have tried them with a little weight. Maybe a 5 or 10lb dumbbell between my legs. I was flying through them. I was able to get the first five unbroken every round, and the do the last two as singles. My rhythm was amazing, and I really worked on pushing away from the bar at the top. After the third round I stood there, mouth agape, because of how great my pullups felt. It was awesome. The thrusters were awful, and if my legs weren’t so sore (so sore that I almost didn’t go workout today!!) I would have attempted 65lbs, but 55 kept me in the range of reps that we were supposed to be hitting per round, and I was consistent. Man, this whole workout was so great, and I’m so happy I ended up going!!

I can’t even explain how elated I am about the jerks. It really bummed me out that I was having such weird form issues, because I’m usually really technically proficient, but just lacking the strength to go heavier. But this was all form! So, phew, very happy to not have to deal with that anymore. Also, the box announced the re-opening/re-location of their new sister-box, Potomac Crossfit! It’s exactly one mile from where I live, a 3 minute bike ride, or quick 15 minute walk. I can’t wait for it to open in May!!!

Wednesday 11/14 WOD at PCF

There has been more going on in my life than I would like to admit, but between school and everything else, I have been the busiest I’ve been in what seems like a year. I’m also still having the same sleeping issues, and that is causing me to suffer greatly, especially with motivation. I am looking forward to this break for Thanksgiving, and even more to getting back into Crossfit Carteret down in NC while I’m away. It will be nice to reset by the ocean for a few days.

Strength:

  • Jerk 1-1-1-1: 85-90(f)-85-85-85. My speed under the bar was really good, but I wasn’t getting a direct line of upward force. I think I didn’t have the bar racked close enough to my neck in the starting position, so it was floating out a little when I’d jerk up. But the last two felt really good and strong, and I think if I had tried 90 again at the end I would have been fine. I C&J’d 95 about a month ago, so I blame the forever exhaustion I feel.

WOD for Time: 12:23

  • 10 Thrusters55lbs
  • 10 Chest to Bar Pull-ups: First 6 unassisted!!!! Then ~20lbs assisted with band.
  • 20 Thrusters: 35lbs.
  • 20 Pull-upsUnassisted.
  • 30 Thrusters 35lbs.
  • 30 Assisted Pull-ups: ~20lbs assisted, with band. They were awful at this point.

This was wild! The 30 thrusters at the end were the worst part. Thrusters are just so awful in general, but that is a LOT for the end of a workout. I liked the increasing ladder with decreasing weight, but it was a killer, especially since my legs were still sore from Monday’s squats.

Tomorrow we have squats and “Grace,”so I’ll inevitably be spending the rest of the night trying to figure out what weight I should use. Forever overthinking.

Wednesday 10/24 WOD at PCF

Today was my first day back at Crossfit in two weeks. First getting slammed with sickness, and then Tough Mudder this past weekend; I’ve been having a tough time getting in there this month. Today was good though. I took it as easy as I could make myself (which wasn’t very easy at all, actually) and am glad I decided to go, in spite of all the homework I have to finish up tonight.

Strength:

  • Jerk 1-1-1-1-1: 85-85-85-85-85. This is the part where I kind of took it easy. I can clean&jerk more than that, but it’s been a while since I jerked (and since I worked out last) so I kept it pretty light and focused on form. I felt pretty solid up until the last one, where I really pushed my chest out and got all wobbly in my back. Recovered and completed the lift, but it was anything but pretty.

WOD for Time: 7:50

5 Rounds of:

  • 4 Thrusters55lbs. Level I weight, Rx reps. Kept it lightish so I wouldn’t over-do it on my first day back.
  • 6 Pull-upsunassisted. Level II.
  • 10 Games’ Standard Box Jumps20″ Level II. (Great video with Matt Chan)

This was a great one to get back in the box with. Max effort across the board, short amount of rest, really ass-kicking. The thrusters weren’t as awful as they’ve been in the past, probably due to light weight and low reps. The pull-ups felt awesome, and I’m still beyond thrilled that I can do pretty much every WOD with them unassisted now. I was limited by my grip pretty heavily though, since I haven’t been doing any heavy lifting for the past two weeks. And the box jumps were box jumps, with the mindset of “just get through them so you can be done.” On the third to last rep of the last round I totally missed the box and came down weird on my left leg. It feels like I over-stretched a muscle on the outer edge of my shin/calf? It just feels kind of weak now, but not painful. I was able to catch myself before completely falling, so that’s always a plus. I’d really like to start working on cycling box jumps at this height. It’s hard to remember to rest at the top!

It felt so good to get back in there. Sometimes when you miss a few classes, the thought of going again can cause a little anxiety. I was definitely feeling this today, and almost skipped out. Glad I didn’t. I feel great. I just had a lovely bath to rest my sore muscles. Lush and lavender epsom salts for the absolute win.

Tuesday 6/26 WOD at CFC

Strength: 

Clean and Jerk, focusing on split jerk-work up to three heavy sets of three (you’ll see me write this as 3-3-3, eventually): 50-60-70lbs

Then:

Clean (just the first part of the C&J, seen above)
5 cleans EMOTM for 5 Min (EMOTM: “Every Minute On The Minute”): 65lbs
3 EMOTM for 5 Min: 70lbs
1 EMOTM for 5 Min: 75lbstried 80 but failed and backed down. Didn’t have it in me.

THEN:

WOD for Time: 18:57

21-15-9-15-21
Pretty stoked on this entire workout. This was the first time in a while that I clean&jerked, and one of the first times going heavy enough that I felt the need to really split jerk. Split jerking allows you to get under the weight faster, turning the lift more about the “pop” you get from your legs, and less about arm strength. The split jerk is completed when both legs are brought back to neutral, underneath you.

The cleans for the EMOTM part were more challenging than expected. I really gassed myself on the c&j’s, and I’m sad I wasn’t able to get 80lbs up. Next time! The third 75lb clean of the 5 minute set went up a little wonky. I kept the bar too close, smashed it up into my chest which killed my elbow momentum, and the bar landed smack on my sternum. I was able to pop it up into the normal position on my shoulders, but damn it hurt. I have a nice shiner from it today

Ouch.

The WOD was so great. I was able to push myself to only rest once in the middle of each set of burpees, and not at all in the 9-rep round. The pullups were…pullups. My grip started failing on the second 15-rep round, and I had to take it down to sets of 3-5 instead of 7-8 like I had done for the previous rounds. I could have probably done this with only one thin band, but it would have taken me much longer. I think I scaled appropriately in order to get a good speed going while still feeling challenged. Rocked out the last 21 burpees, feeling that “LAST SET! EVERYTHING YOU GOT! GO GO GO!!” rush, and felt awesome for getting sub-19 minutes. Another awesome experience with Crossfit Carteret!