Monday 2/11 WOD at PCF

YOU GUYS. YOU GUYYYYYYYSSSSSSS. I don’t even care that I didn’t work out hardly at all last week. This is a new week, and I am killing it so far!! PR squat!!!!!

Strength:

  • Squat 1-1-1-1-1: 125(previous 1RM)-130(PR)-135(SUPER PR)-135(fail)-130. GAAAAAAAAAAD. I am SO HAPPY about this. For some reason, the 125 rep felt so much heavier than the 130 and 135. I think I was off balance or something, because there is no reason for that. I wish I had known that I was going to be able to push that far! I would have done less warming up. I think today I did 5×35, 3×65, 3×85, 2×115, 1×125, then went into the above reps. I definitely would have cut out the 65s and the 115s, and gone for 140. I had no idea they were going to feel that good!!! Ahhhhh. That is 15lbs over my body weight. The last time we did 1RM back squat was for CFT back in…September? October? And I remember my hit at 125 was to a questionable depth, too. Back then, that was ~5lbs under my bodyweight. Ahhhhhh. Such a win.

WOD for Reps: 139

Tabata:

  • Row for Calories: Rx.
  • Push-ups: Knees, Level I. Bah. Half-argued with the coach about whether I should do them on my knees or fewer strict. He wanted volume.
  • American Kettlebell Swings35lbs, Rx. 
  • Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Somehow this was my first time doing any sort of tabata workout. I’ve heard how horrible they are, but man, I really freaking liked this. I always take an extra half-swing on the KBs to get it up overhead the first time, so that took away a rep or two. On the rowing, I kept forgetting to use big, powerful, explosive pulls, and slower recovery going back to the front. I lost some energy/cals there, but overall I’m pretty happy. And..the push-ups..were push-ups..so they were grueling and awful. I was very surprised how sore my arms were from the push-ups going into the KB swings! Even not muscling the KB up and really using my arms merely as straps, my damn forearms were killing me!

Gym tomorrow between classes! Wheeee.

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Monday 2/4 WOD at PCF

Sometimes life gets in the way of working out, and sometimes you just have to accept that. This Saturday, my grandmother, who I am..er..was extremely close with, passed way. She’s been having highs and lows for a few years now, and the lows finally won. I am dealing with extreme lethargy and apathy, having zero desire to do school work, work out, or really just leave the bed, in general. Her funeral is this Friday, and it is an extreme source of anxiety for me right now. I know that it is going to be an exhausting release of tears and sobs, and a shock to my mind and body. I just want it to be Friday and to deal with it, and come to terms with the reality of this whole thing.

That being said, it’s Monday and I hate missing squat days, so I forged myself into crossfit. As usual when I don’t want to go, I am very glad that I did. It got me out of my head for a little, and reminded me of both my physical, and emotional strength. When tragedy strikes, it’s so important to try to keep a grasp of that, for me at least, so I don’t spiral into a rut. Although it helps to have a great support system reminding me that I’m strong and will get through this, it’s just so much more important and satisfying to recognize and feel that on my own for myself. When all else fails, #justshowup. You’ll be happy you did.

Strength:

  • Squat 2-2-2-2: 120-120-120-120. Unlike last week, these felt amazing. I felt strong and steady at the bottom of each squat, and powered up no problem. I easily could have gone to sets of 2 at 125, but I was sharing the racks with two other girls and I wouldn’t have time to do four more sets after the first two at 120. But since last week’s squats were super questionable, I’m okay with taking another week at 120 across the board.

WOD for Time: 8:50

21-15-9 of

I was going to go for 55lbs, which was the level II weight, but while I was preparing for the WOD I did a few push presses at 55lbs and my back felt a little wonky. My legs and butt are sore from the pistols on Friday also, so I decided to just go for level I. But I know that I’m more than capable of the box jumps, so I just kept those Rx. I failed on the first rep of the 15set, underestimating how cooked my legs were going to be from the lunges. I caught myself before hitting the floor, shook it out for a second, and went right back at it. I wish I had done maybe 47-50lbs, but at the same time, sitting down is really hard right now as it is, so oh well.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

I started taking Cod Liver Oil again today. I used to take it regularly, but my diet wasn’t quite dialed in and I would burp it up for hours after taking it…and it was really gross. So I’m starting slow and building up to a full dose, taking it with my protein shake and making sure to get some fats in very soon after. I only burped once after taking it, and it hardly had any taste, so I think so far I’m doing a good job. This adds to my supplements: 2,000 IUs of Vitamin D, B Complex, Joint Support, and Stress Relief. I’m also starting to try to get in Chia Seeds daily, to get those good Omega-3s. Screw a “spring break/summer/beach body,” I’m working on my LIFE body, and it’s looking damn good.

Friday 11/9 and Monday 11/12 WODs at PCF, Plus Dance Today!

I am officially the worst. I have become so lazy with posting, because life has gotten in the way. But I’m still keeping up going to Crossfit, I just have a hard time motivating myself to write about it. That’s better than the other way around, I guess!

This was early Friday morning, last week. I was exhausted, and hadn’t slept well the previous couple nights. It was just..excruciating. But we do rope climbs in the warmups on Fridays, so that’s always a day brightener.

Strength:

EMOTM for 10 Minutes of:

  • 1 Snatch Balance: 45lbs. I thought there were 2 per round, so I started at 55 but that was too much on my wrists, doing two reps. I realized it only called for 1 rep after I had already switched everything out and couldn’t be bothered to change them back. Easily could have done 55lbs at 1/round.
  • 2 Strict Pull-ups: thin band, ~20lbs assistance. Switched to one assisted strict and one unassisted kipping on round 6. Bah. So tired.

WOD for Time: 12:32

3 Rounds of:

  • 10 Clean and Jerk: 55lbs. Wish I had been able to do this at 4:30pm. I easily would have been able to go at least 10lbs heavier, but not early in the morning.
  • 15 Bastards: Rx. Bastards and burpees are usually one of my favorite parts of WODs with them. I can fly through them fairly unscathed, but not that day. I was slow and angry and tired and just..not feeling them. Definitely killed my time.
  • Run 200m: Rx. Felt good. Still can’t believe I don’t hate running anymore.
  • Rest 1 Minute: Rx

Yesterday was muccchhh better. I felt invigorated, was in a huge class (which I usually hate, but found it enjoyable actually), performed well, kept a good pace, and all-around killed it.

Strength:

  • Squat 5-5-5-5: 95-95-95-100. Damnit, should have gone for 100 in at least one more set, but we also ran out of time. This was awesome though, and I didn’t feel nearly as beat down as I did by them last week. Progress! And new 5-rep max PR!

WOD for Time: 8:24

  • 50 10ft Wallballs: 8lbs, Level II. Only two breaks! All hit 10ft mark! So proud! More progress!
  • Run 800m: Rx. Run felt great, minus the first few steps where my legs were jello from the wallballs. I got confused as to how many laps I’d done, so I figured it would be better to potentially do an extra one than short myself. Turns out I did the right amount, thankfully!
  • 30 Games’ Standard Box Jumps: 16″, Level II. First time cycling box jumps, thanks to the linked video!!! They were so fast!!! So proud of this! I can’t believe how much they speeded up my time, and how much LESS energy they took versus pausing at the bottom to reset and jump up.

Annnnd today was dance class! I was about five minutes late because it was raining and everyone in NOVA forgets how to drive as soon as there is weather, but it was a damn good class. I nailed two really difficult moves, worked on a few spinning dismounts, learned a new fancy climb, and I have alll the bruises to show for it. We worked on spinning pole for a while, and I surprised myself with a few moves that I didn’t think I was strong enough to do! Then I went home, busted out a few moves on my own pole, and took a few videos. So happy! Here’s a quick tiny .gif of Jasmine to Superman! Ugly, but still so excited. Can’t wait for Crossfit tomorrow morning!