Saturday 2/22 WOD at PCF

!!!! Right?!?!?! Saturday WOD?!!? What?! What is even going on!? Well, as I said, I tweaked my shoulder on Wednesday. I forced myself to take it easy on Thursday and Friday, because it was still a little sore on Friday morning. But I woke up this morning and felt great, so I decided to get into a rare Saturday WOD! They usually do extremely long “hero WODs” on Saturdays, but today was Fight Gone Bad, which I haven’t done in almost a year and a half!

WOD for Reps: 80-81-76 = 237.

“Fight Gone Bad”

3 Rounds of:

1 Minute 10ft Wallball: 8lbs, Level II.
1 Minute Sumo Deadlift High-Pull: 45lbs, Level II.
1 Minute Box Jump: 20″, Rx, which is also the men’s Rx height.
1 Minute Push-Press: 45lbs, Level II.
1 Minute Row for Calories: Rx.
1 Minute Rest

Rx for the barbell movements is 55lbs, and the wallballs are 14lbs to 10ft. Both of which I’m more than capable of, but I decided that in order to save my shoulder, in case it was still a little weird, I’d drop down a bit on both. Wallballs dropped off hard in the last round. So last time I did FGB, I did 14lbs wallballs to 8ft (which I think is easier than 8lbs to 10ft), 55lbs SDHP, 45lbs PP (was having rotator cuff issues then, too!), and only 12″ box jumps. I remember I was getting close to 35 box jumps a round, so that made my score insane. It was also 5 rounds, which makes me want to barf thinking about haha. All things considered, I’m really happy with how I did today. It felt great. I can’t wait to do this without worrying about my shoulder and Rx’ing it like I know I can!!! Time to enjoy the rest of this beautiful day!

Saturday 8/4 WOD at CFC

Apparently yesterday’s 12pm workout was cancelled via Crossfit Carteret’s email list, and I’m not on it, so I didn’t know! So we had to wait until today, but it was well worth the wait because today consisted of Fight Gone Bad Tabata Training, and Fight Gone Bad Championship. Talk about a complete ass-kicking WOD! My shoulder felt great the entire time, and I’m super pleased with my score, especially since I almost Rd’x the entire workout!!

Strength:

  • Partner Tabata Boxing a.k.a “The only time you’ll be able to throw punches at your significant other without going to jail.” Tyler and I had so much fun with this! 20 seconds of boxing as hard and fast as possible, while your partner holds up the pads, followed by 10 seconds of rest. 4 rounds of this, and then switch boxer/boxee. I think his punches compressed my biceps by at least an inch, and made my forearms throb with exhaustion, and it was awesome. This was considered “Fight Gone Bad Championship Training,” to get us pumped up for the WOD.

WOD for Reps: 413

Fight Gone Bad Championship: “In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 5 rounds,” since this is the Championship version, like in UCF Championship fights. (Note the video is the regular FIght Gone Bad, which only consists of 3 rounds!) “The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:”

  • Wallballs- 14lbs to 8ft target Rx’d
  • Sumo Deadlift High-Pulls- 55lbs Rx’d
  • Box Jumps- 12″ Rx’d
  • Push Press- 45lbs-Rx’d was 55lbs, but I was worried about the strain on my shoulder. Easily could have done them at 55. Oh well, next time!
  • Row for Calories
  • Rest 1 Minute

My rounds were 9187837478. I’m damn happy with that score, especially having almost completely Rx’d it. I know in the regular Fight Gone Bad the females and males both do 20″ box jumps, but in this version Crossfit Carteret had the females doing 12″ and that easily boosted my score and provided to be an active rest section. I averaged between 40 and 45 box jumps each round, which was awesome. I shot for 15 wallballs, 10-15 SDHPs, 10 PPs, and 8-10 calories on the row, for each round. My wallballs dropped to between 12 and 14 after the first round of 21, because wallballs are so godawful. I’m pretty proud, and wish that I could have Rx’d it with full confidence that I wouldn’t have hurt my shoulder. You better believe that next time I do a version of Fight Gone Bad I will be doing the Rx version!

Also, Tyler did his first 5 unassisted pull-ups today, and Rx’d the WOD like an absolute beast. So proud of my man and everything he has been accomplishing on his own as well!! Rx for men was 20lb wallball to 10ft target, 75lb SDHPs and PPs, and 20″ box jumps. I love working out with him!

In other news, the beach is amazing, the weather is wonderful, I love working out at Crossfit Carteret, and I’m having a blast. Happiest lady ever! Hey everyone! Come and see how good I look!…In case you don’t get the reference. Oh progress, you lovely beast, you.