Monday 6/10 WOD at PCF

Fair warning: I’m feeling chatty today, so this post is pretty wordy. I also had stronger coffee than normal this morning, so that could be partially to blame.

That being said, I’m also completely exhausted today. For some reason, being at Regionals completely took everything out of me. I don’t know if it was the humidity, or standing up for a lot of the day, or being so focused on what was going on for so long, but both Saturday and Sunday I got home and immediately passed out for a few hours, before eating and then going to sleep fairly early. I woke up this morning and felt weak and stiff, and the metcon for today looked awful, but I got in there.

Stronger than yesterday!

Ugh, the quality on this is awful!


  • Back Squat 3-3-3-3: 125-130(PR!)-125-125(f on 3rd rep). I didn’t quite break parallel on the last rep at 130, but I got down in the first two. Even getting two solid reps at 130 is a pretty big PR for me, so I’m not too upset. Today I was bending all over the place though. I couldn’t get my midline stabilization locked in, so I was bending forward a pretty decent amount on the last two sets, which eventually caused me to fail on the last rep of the fourth set. Next week I’m going to stick at 125 (assuming we’re still doing sets of 3) and get four solid sets in again and then move up from there. Probably a little too ambitious for a day where I already felt weak and wobbly.

WOD for Time: 16:55

3 Rounds of:

  • Run 600m: Rx.
  • 20 Push-Ups: Knees, Level II. Elbow felt weak today, along with everything else.
  • 20 KB Swings: 35lbs, Level I+, somewhere between Russian and American.

On the KB swings, I decided to just go as high as I could without getting the full extension of my arms and shoulders. I was swinging it above my head every time, but not all the way. It was the first time attempting full-ish swings since, mmm, February? Before my elbow incident. Part of me is irritated I didn’t just go for full push-ups and KB swings, but I also know that I probably would have pushed too hard. Ugh, being almost healed from an injury and having to limit yourself is almost as bad as being fully injured! I am extremely proud of myself for the runs though. I wasn’t moving as fast as I do on the 400ms, but I also didn’t stop to walk once. I remember when not walking during 400m runs was an accomplishment. It’s so mental for me, and today could have been because I was so focused on not slipping and falling on the wet pavement that I didn’t even have time to think about how much running sucks. Whatever the reason, I’m damn proud of myself for not stopping.

Okay, now I have a bunch to say about how inspiring Regionals was, and how much I love Patriot. Putting it behind a cut, because it’s pretty boring.

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Monday 5/13 WOD at PCF

No posts from last week because last Friday night in the middle of the night I got a hardcore case of gastroenteritis. You know, just the weekend before finals’ week. No big deal or anything. It was horrific. I woke up Thursday morning feeling almost entirely better, but my cramps came back a little bit right between my last two finals, so I wasn’t about to try working out. I lived on Trader Joe’s organic chicken stock and organic brown rice cakes. For almost 6 whole days. I was hungry ALL THE TIME but I couldn’t handle any other food. It was the worst!! But I got through my finals and now I’m back at it! Fair warning though, next Tuesday I’m leaving to go to Florida, and then I’ll be in NC for a few days. I won’t be WODing in FL, but I will definitely be dropping into Crossfit Carteret while I’m in NC! Can’t wait! I miss that box.


  • Back Squat 3-3-3-3-3: 115-115-115-115-115. Effffffffff. Felt SO HEAVY today. I was having a hell of a time keeping my chest up, but I think maybe only one rep of that entire complex wasn’t completely to full depth. So that’s good. It was a LOT of squats. I also did too many heavy warmup sets, so that was dumb. Doing sets of 3 at 115lbs was a HUGE PR for me back in January, so it’s nice to have that be my starting weight for my sets of 3 for this cycle!

WOD for Time: 11:37

2 Rounds of:

  • 30 Wallballs: 8lbs to 10ft target.
  • 15 Burpees: Rx.
  • 400m Run: Rx.

This was absolutely horrible. You’d think only two rounds wouldn’t be too bad. But this. This was the worst. I’ve had “Fran Cough” since I finished at 5:25pm today. I guess I just found out that the work I was doing during my injury did not keep my cardiovascular conditioning up to par. I’m usually really good at mind-over-matter during burpees, and can sprint through them with the thought that the faster I go, the faster I’ll be finished with them. Not during this WOD! My quads and shoulders were burning from the wallballs, and my lungs were on fire. I almost collapsed on the first few strides of the run because my legs felt so gelatinous. And the second round was just an all-out shitshow. But I finished, and I didn’t come in last. Everything felt great on my arm, and it’s not even a little sore now. Yay!

Now I’m finishing up my last paper for the semester, and questioning whether I’ll be able to walk tomorrow when I wake up, after today’s leg demolition. Happy Monday!


Monday 2/18 WOD at PCF

I PROMISE I will write about Hope for Kenya tomorrow. There was some pretty bad stuff that happened this weekend, and I just haven’t had time. Also, none of ya jerks contributed, so no video for you! But oh well. I did this for me, and to prove that I could stick to something, and because of this I’ve signed up for the 2013 CrossFit Open as well. I know I won’t be able to Rx hardly any of the WODs in full, but I guess it’s a big step for me, mentally. I AM making progress, I AM getting better, I AM pushing myself, and I WILL NOT STOP.


  • Squat 1-1-1-1-1: 125-135-135-135(f)-125-125. My legs are still completely smoked from Friday and Saturday’s WODs. At least I got two completed reps in this week. I rushed into the third and my breath wasn’t set, and it was a mess. But I’m still very happy I’m doing multiple sets at 125, whereas back in October I could barely do a single one, which probably wasn’t even to full depth.

WOD for Time: 11:03

21-15-9 of:

  • Overhead Squat: 55lbs, Level II.
  • Pull-up: 15-12-9 reps, Level II.
  • KB Swing: 35lbs American, Level II.

I am pretty stoked. I’ve made huge strength gains in the past couple months. Two weeks ago I was doing sets of 5 overhead squats at 55lbs at my university’s gym, so I knew that I was capable of doing them at that weight. In the beginning of the WOD, Erika said something to the effect of “if you’re going to be doing sets of 5, go lighter. You don’t want to be doing more breaks than 7-7-7 in the first round.” So right there I decided I was bound and determined to KILL these OHSs. I ended up breaking them up as 11+10 the first round, 10+5 the second round, and 7+2 in the final. I hang power snatched the weight overhead each time I started, and I swear, by the last round my grip was so completely gone that I didn’t think I was going to be able to get it overhead. But I did. And shit yes. I am so proud of myself for sticking through this WOD at that weight. My legs were killing me, so were my wrists and lats and hands, but I fought for every rep and I deserved my finish today. The pullups were great too. The first round I did 5-5-5, second I did 4-3-2-1-1-1 because I felt like I was dying, and the last round I knocked out 4-3-2. I’m very proud of my pullups. What gets me is when I don’t swing through enough at the bottom, and then I get a weird swing and my momentum is off and I can’t readjust my grips midswing. But I can’t believe I did three sets of 5 in the beginning!! And the KB swings were all unbroken, because I love them and I’m awesome at them. I’m just very excited that I did this all at Level II, and pushed myself to go heavy on the OHSs, probably my least-confident lift of all. But holy crap, am I going to be sore tomorrow. I’m going to take tomorrow as a pure rest day, and it’s going to be 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!


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!!


  • 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!


  • 75 GHDs. Favorite. Forever.



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.


  • 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.

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!


  • 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!

Monday 1/14 WOD at PCF

Weekend Last week ended up being a bit of a bust, working out-wise. Since I’m only off from classes for the rest of the week, I’ve been trying to get a lot of things taken care of before they start up again. That, plus a close family member struggling with her health, and things just haven’t been in my favor. I’ve gotten a ton taken care of though, and was able to put in a few miles hiking over the weekend while the weather was nice. It was great to clear my head, and helped me reset and think about my priorities. I also recently discovered that I’m in love with sriracha, which is something I never thought would happen. I’ve basically put it in/on/around everything I’ve eaten since returning from Philadelphia a week ago. Sriracha deviled eggs are currently my favorite. And yes, I nibbled on a few jelly beans on the hike. I left some of the yucky ones for the bugs, and enjoyed every single one that I ate, which didn’t end up being very many.



  • Squat 3-3-3-3: 105-105-105-105(-110 bonus). The sets of 105 were probably a little too easy. No, they definitely were too easy. The last time I squatted I did 3 sets of 5 at 105, and then failed on a set of 5 at 110. It’s been a few weeks since the last squat day, so wasn’t sure where I’d be. Should have gone for 110 across the board, but I’ll just push up a little heavier next week!

WOD for Reps: 101

4 Rounds of:

  • 1 Minute Power Snatch (Your hands must come off the bar and you must stand all the way up between reps): 52lbs, Level II-
  • 1 Minute Wallballs to 10′ target: 8lbs, Level II weight and height.
  • 1 Minute Rest: godamned programmed rest, I hate you so much.

I thought this was going to be easy. I thought for sure I’d be able to power snatch the Level II weight of 65lbs (I was not about to do the Level I at 42lbs, no sir no way no how, I’m stronger than that!!), but I threw up 55lbs to warm up and holy hell, I was a spastic mess. It felt awful, and I really had to use my legs to throw my hips into it, and I knew that just wasn’t going to happen after the wallballs. I swapped out my bar and plates, and even 52 felt heavy. Erika said that we should get between 5 and 10 good reps of the snatch per round, and I figured I could at least pull 5. For the snatches I went 7-6-6-7. The wallballs were more difficult than usual. I was killing them about a month ago, getting confident enough to start thinking about moving up to the 14lb ball. Nope, not after today! First round was great, second and fourth were okay, and the third was awful. They went 23-19-14-19. That brought me to a grand total of 101 reps. My goal for this was to cross over 100, so at least I did that! I definitely took a little more rest on the wallballs than I have in the past, but my legs were cooked from the squats and snatches.

Before&AfterI’m actually having a really hard time writing this, because I had my eyes dilated in an eye exam this afternoon, and they’re still not back to 100% yet. So if there were typos, sorry! I will go back and fix them later when I can see properly! Here is a shot from today, on the left is before the WOD, and the right is after. I wish you could see my legs better! They are so sore and huge right now! But my arm and shoulder looked pretty impressive, so I guess that’ll have to do for now. Oh! And new phone!! Yayay!

Friday 12/7 and Monday 12/10 WODs at PCF

Ugh I feel like such a slacker, even though I’m still getting in crossfit twice a week and dance once a week. It’s not like I’m actually slacking, I’m just not able to get in as often as I’d like. I knew winter was going to be difficult, but it’s reached a whole new level with trying to balance finals as well. Friday’s WOD was amazing though.

Friday 12/7:


EMOTM for 10 Minutes of:

  • 2 Overhead Squats (from racks): 55lbs.
  • 2 Ring Dipsone band for assistance, held as loosely as possible. This was awesome! I’m getting so much stronger with my ring dips.

WOD for Time: 6:16

3 Rounds of:

  • 9 Deadlifts145-135-135. Level II for first round, decided my back was going to die if I did the next two rounds at 145. Thankfully I planned and was able to strip 5lbs off each side very quickly.
  • 12 Box JumpsRx height, Level II reps. Felt absolutely awesome.
  • 15 Push-ups: knees, still. Ugh. Rx reps, Level freaking I scaling. One of these days I’ll be able to do more than 5 pushups without snaking up like a wet noodle.

I LOVED this. I hope we get to revisit this in the future sometime. I hadn’t deadlifted since we did the CFT back in the summer, so I was a little worried about how my back would fare. I am so glad that I took the weight down by 10lbs for the last two rounds, because I am still SO sore and it’s now Monday. Not like, painful sore, just worked out sore. So great. I love deadlifting. I was able to be super quick and efficient with the box jumps, which made up for my awful push-ups.

Monday 12/10:


  • Squat 3-3-3-3: 105-105-105-105. My back is still sore and a little weak from last Friday’s deadlifts, so I couldn’t stabilize myself well enough to go heavier. A little bit of a bummer, but I guess I could consider this a back-off week. I was all excited to do this at 110 or 115. Oh well. Next week!

WOD for Reps: 231

8 Rounds of:

  • 30 Seconds of Russian Kettlebell Swings35lbs, Rx weight, Level II scaling to Russian.
  • 30 Seconds of Rest: Rx.
  • 30 Seconds of Wallballs8lbs to 10′, Level II 
  • 30 Seconds of Rest: Rx.

This was terrible! But great! I kept up a really good pace, and only fell a little short around rounds 5 and 6. I kept the KB swings Russian, since, again, my back. It’s ruined me this week! But I’ve been making huge gains and everything is so great in my workout world and I just love crossfit so much.

Lats on lats on lats.

Monday 12/3 WOD at PCF

Man, last week was a total failure, and this one isn’t looking too great either. It’s the last two weeks of classes before finals, so professors are loading us up with impossible projects, papers, presentations, and exams. I’ve been up to my ears with homework and studying, which has me stressed out and not sleeping well. I almost copped out last night, but it was squat day and I love squat day, so I decided to take the hour+ to go and I’m SO glad I did. I hit a lot of really freaking awesome highs, and I was having a totally awful day, so it definitely brought my spirits up.

First of all, the first part of our warmup was 5 minutes of Double Under practice. On my first go of spinning the rope, I felt really good. I mean really good. I felt like I had my rhythm down, and could really keep it up. I freaking busted out 50 DOUBLE UNDERS IN A ROW. That is a PR by about 20 reps. It was ridiculous!!! I was so excited as I hit 48..49..DON’T LOSE IT…50!!! I couldn’t believe that. SO GREAT.


  • Squat 5-5-5: 105-105-105-110(3 then failed). We might have actually done 4 sets of 5 at 105, but I’m not sure. After last week, I really wanted to focus on my form instead of increasing the weight, since I was using way too much back to come out of the bottom. The last set of 5 felt so great I decided to try a set of 5 at 110. After the third rep I caved, and I knew I had a hell of a leg WOD coming up directly following this, so I decided to ditch and call that it. I’m amazed how easy the sets of 105 felt this week.

WOD for Time: 14:59

3 Rounds of:

  • Run 400m: Rx.
  • 11 Thrusters55lbs. Rx weight, Level II- reps.
  • 10 Pull-upsunassisted. Level II reps.

You could name this WOD something like “A Recipe to Turn Your Body to Jello.” A few great things happened during this. First, as we were getting set up, I hopped up on the pull-up bar to bust out a few and see how I was feeling, and get my rhythm going. I did two or three kipping, and then, out of nowhere, I fell into a butterfly kip. And I freaking did three beautiful, coordinated, effortless, perfectly-butterfly-kipped pull-ups. And then I couldn’t do any more to save my life. But I did them. Now to start getting some muscle memory going on those bad boys. It was amazing. The motion felt so good.

Then, I asked Brian if it was better to go heavy with less reps or lighter with full reps, and he said that for me, he was definitely looking to see me do heavier weight with lower reps. He wasn’t worried about me not getting the intensity level with a few extra reps, and really wanted to see me push for more weight. I’m SO GLAD I took his advice. I dropped the Level II reps from 15 to 11. And let me tell you, every round I almost backed out of that last rep. Almost. It was the perfect amount.

And the running was AWESOME. I was in the front of the pack in the first 400m, felt a little sluggish on the second, but was still passing people, and on the third I freaking killed it, and felt amazing. A lady who I completely look up to and use as my white rabbit to chase almost every 430pm class I make it in to came up to me at the end and said something about me killing it, and how I pulled ahead of her on the pull-ups and running every round. I was an incredible athlete’s white rabbit tonight!! That was the best boost ever!

#flexfriday badmorning

#flexfriday from last week, and Monday’s “I’m having a bad morning already” picture.

The moral of this story is the following: sometimes you have bad days, and sometimes you don’t sleep, and sometimes people get you down, and sometimes people just don’t understand, and sometimes they understand more than you could ever imagine. But in the end, all you have is yourself and you are the most important person in your own life, so do what makes you happiest and push yourself to your absolute limits to achieve this. You will love yourself more and more and more with every single push of striving for perfection, no matter what aspect of your life you’re pushing for.

Monday 11/26 WOD at PCF

I had my follow-up with the Endocrinologist after getting blood tests to try to figure out why I’m not rested after sleeping, why I can’t fall asleep at night, and why I can’t wake up in the morning. Well, good news for my body but bad news for my sleep inssues, all of my levels came out in the top percentiles, my thyroid is perfectly functioning, and I’m extremely healthy. Now I get to go see a sleep specialist, since it’s nothing to do with hormones. I guess I would rather that than having to take synthetic hormones or something, and hopefully they’ll be able to figure something out for me. Even though I slept for 9+ hours last night, I woke up exhausted today, and started to crash around 3pm. I’m amazed I was able to preform as well as I did at crossfit, because I definitely didn’t have enough fuel or sleep in me, and my mind was elsewhere.


  • Squat 5-5-5-5: 105-105-105-105. PR. This crossfit shit works. 5lb increase every week! This was interesting; last week, every rep of every set felt heavy. This time, the first 3 were completely fine, and the last two were brutal. Very different dynamic, and I have no idea why. But I’ll take it. My hammies were just recovering from the rowing on Friday, and this was a great warm up for…the rowing in today’s WOD. Might switch to front squats next week, because I feel like I’m using my back a little too much at the bottom to start the upward momentum. I’m going to do one set, and see if the back effort from this week was due to being overly tired and hungry.

WOD for Reps: 106 Rx

3 Rounds of:

  • 1 Minute Burpees: 20-20-17
  • 1 Minute Rest
  • 1 Minute Row for Calories: 18-15-16
  • 1 Minute Rest

This was a complete ninja WOD. There aren’t any easy-feeling WODs, but some are definitely way worse than others. This was one of them, and I didn’t expect it at ALL. During the second round, my hamstrings started screaming at me, and didn’t stop until well after. The first two rounds of the burpees felt awesome, but the third one KILLED me. For the rowing, the first and third were easiest, but I just couldn’t push myself in the second one. At the end I collapsed next to the rower, and it took me longer than usual to catch my breath. Somewhere along, I realized that the back of my left knee was completely on fire. Damn hammies. I grabbed a foam roller and laid down with it under my thighs, and it was so painful I was almost in tears. I managed to roll it out a little, but I was still having a hard time breathing and the pain was almost unmanageable. I flattened out, counted up my score (which I actually miscounted, thinking it was 117 instead of 106….damn CI-FAM) and finally got up to leave. Walking around on it actually made it feel much better, and now it feels fine. I’m still going to spend some quality time with my Rumble Roller tonight, because I know it’s going to be tight tomorrow.

I’m noticing big gains in my legs and shoulders/traps. Tried to get a good picture tonight but failed. Maybe I’ll have more luck on #flexfriday.

WAIT WHOA. I just realized we did this exact WOD on September 21st of this year, and I bested that score by 6! Yes! Progress progress progress!

Monday 11/5 WOD at PCF

So, I forgot to log a WOD a weekish ago. And then I fell off the wagon the past week, due to the hurricane and not getting enough sleep, and just generally feeling terrible, post-sickness. But I’m back around, and back to killing it in the box.


  • Squat 5-5-5-5: 95-95-95-95. Finally! Getting into the box on a Monday for squat day!! These felt great. I easily could have done at least the first two sets at 100lbs, but I wasn’t really sure where I stood with sets of 5. The first three were so easy, then the last two come out of nowhere and are just agonizing. I stuck to low-bar for all four sets.

WOD for Reps: 201

3 Rounds for Reps of:

  • 1 Minute Alternating Front Rack Lunges55-35-45.
  • 1 Minute ABMAT Sit-ups: Rx. I’m really god at sit-ups.
  • 1 Minute Push-ups: Level I, on knees. I didn’t want to do any snaking up from the floor, so I just stuck to knees. Glad I did, I can barely lift my arms now.

I haaaaaaate lunges. Haaaaaaaate. I thought I’d be able to hang at 55lbs the whole time, which was between Level I and Level II, but I underestimated how cooked my legs would be after the squats. I failed towards the end of the last minute, and pulled the plates off before round 2. I didn’t want to waste the time getting lighter plates to put on the bar, so I just went with 35, but during the situps the coach came near my end and I was able to flag him over and ask him to grab them for me. That was great, because I could definitely do them at 45, no problem. So what whole ordeal was a little frustrating, but oh well. Like I said, I was surprised how weak my legs were!

Tomorrow is going to be so busy. Dance class in the morning, breakfast with my mom right after, then going to vote, then going to see an Endocrinologist to try to sort out my sleep issues, and finally to class in the evening. I am going to sleep so well tomorrow night!