Wednesday 7/17 WOD at PCF

I need to make up some kind of PR dance, either for in the gym, or once I get home. Not many things make me as happy as new PRs do. Today was a great gym day.

Strength:

  • Clean and Jerk 1-1-1-1-1: 85-90-90-90-95(PR!)!!!! Yes! PR’d my back squat yesterday, and PR’d my c&j today! I know not every day at the box is going to be a good one, so I’m feeling really happy about this.That is even a pre-injury PR! It was a little wonky, but I got it. I can’t wait to hit 100lbs on it. Erika said that my jerk looked super strong today, which is what I’m more concerned with as far as my elbow, which is what pushed me to try 95 once.

WOD for Time: 14:09

5 Rounds of:

  • 7 Thrusters: 65lbs, Level II.
  • 7 Toes to Bar: Level II reps, Rx movement.
  • 14 Box Jumps: 20″, Level II.

This was an epic win as well. I loaded up a 35lb bar with 2 10s and 2 5s, instead of 2 15s, for fear that I wasn’t going to be able to follow through with 65lbs the entire time. But I did! And I did all rounds unbroken for them! The TTB were better than expected, and I didn’t have to drop from the bar for the first two rounds. I’m still trying to get my kip down to string them together, but at least I can get two now! And the box jumps felt good today too. All around, great gym day. Now back to millions of hours of homework. Boohiss.

Friday 6/21 WOD at PCF

Ugh. This whole day was a giant big set-up for Katie-failure. It took a lot of mental strength to get in there today, and I’m glad I did, but ugh. Today sucked. But I did go to hot yoga yesterday, and had an amazing practice and came out feeling thoroughly rung-out and flexible and wonderful and am going to try to go once a week again. But my quads and butt were completely toasted from it! They are very sore today, which is great because it takes a lot to make them sore, but not so great for the strength portion of the workout today!

Strength:

Every 2 Minutes on the 2 Minutes of:

  • 2 Back Squats: 95lbs. Like I said, very sore quads and butt. I wanted to do 105, but…that just wouldn’t have worked today.
  • 12 Toes-to-Bar. I think 2/5 rounds I only did 10. I was trying so hard to focus on the movement that counting just wasn’t working too well. First time doing these since the injury, and I’m getting better at cycling them. Need to be more confident with a big swing through at the bottom, and stop looking at the bar!

WOD for Time: 6:47

12-9-6 of:

  • Pull-ups: unassisted, Level I. (Rx/LII were muscle ups. Ha!)  My hand tore in the first round. Then tore again on the round of 9. Big ones. Ow. I forgot how much that sucked. But today was my first time stringing pull-ups together again, and although they were only sets of 3 and 2, it still felt good…minus the tears, which felt freaking awful.
  • Clean and Jerk: 55lbs. Ugh. Level I was 65, but I just can’t do that kind of volume at any substantial weight for jerks with my stupid elbow yet. Ugh ugh ugh. I wanted to do 65 so badly, but it just didn’t feel right.

Sooo today was crappy. I am glad I went, being fully aware of how not-great it was going to be, because that was a big step instead of just cherry-picking the WOD and deciding to go on Sunday instead (which I wouldn’t have done). I am remembering back to what Erika told me once, when I had a really off-day, physically and mentally: “1 out of 3 workouts is going to suck.” I dug back in my archives and found that post, and this was something that resonated with me tonight: “Life happens, and sometimes you just can’t get out of your head enough, and you’re going to fail at things that you know with all of your heart that you can do. And you know what? That’s okay, and better than that, it’s normal.” Well, life happened to me in the form of my injury, and I’m still dealing with it. So maybe 1 out of every 2 workouts is going to suck for a little while, but hey, it’s going to get better. I’m going to get back to my normal capabilities, and this will have been just a small speed bump in my road. Hm. I feel better about today after writing this. That’s really nice.

Wednesday 8/29 WOD at PCF and Strength at GMU

I have about an hour and a half between two classes on Mondays and Wednesdays, and the gym just happens to be nestled ever-so-perfectly near the two buildings that they are in. I can’t not go, when it’s just so close and convenient! Not to mention not having anything better to do yet. I jumped in there around 12:30pm to get a little mini-strength workout in, not pushing it too hard, knowing that I had Crossfit at 4:30pm today.

Strength at Gym:

  • Front Squats until almost failure: 45lbs x 20 reps. Could have probably done 10-15 more reps, but my legs are still sore from Monday’s squats!
  • 10 Toes-to-Bar: killing time while waiting for the GHD to open up.
  • 30 GHD Sit-Ups: Ouch. Abs still sore from Monday’s GHDs.
  • 4 Rounds of: 5 assisted pull-ups with 36lbs assistance, 5 assisted dips with 42lbs assistance. You stupid, the WOD later had strict pull-ups. Bad move.
  • 50 Weighted Standing Calf Raises: 65lbs. Ouch.
  • 55 Weighted Seated Calf Raises: 65lbs. Ouch.

So, as I said, I shouldn’t have done the pull-ups. That was stupid. It also wasn’t the smartest thing in the world for me to do the calf raises, because we had over-the-box jumps. But, much to my surprise, I actually felt extremely springy in my calves during the WOD, and really felt like they were launching me over the box more than I thought I’d be able to. I think the calf raises might be working!

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55(f on third rep)-50-50-50. My whole upper body is so toasted from the push-ups and rope climbs yesterday, there was no way I was getting 55 up the last three sets. I’m glad I backed down. It gave me some time to focus on my form and keeping my core tight, instead of gettheweightupnomatterwhatittakes. I might back down to 50 for all sets next week to work on that. I say that now, but we all know that’s probably not going to happen.

WOD for Time: 7:52

5 Rounds of:

  • 3 Strict Pullups: assisted with ~32lbs. There was less assistance than the ones I did at the gym earlier. Level II reps, Level I for assistance. So Level I.V. I did 5 in the first round, but quickly realized in the second that that wasn’t going to keep happening.
  • 7 Burpees: Level II reps. I actually like burpees.
  • 12 Over-the-Box Jumps: 16″. Level II height. These were actually pretty fun. I cleared the box every time, and was able to power through with no rest at all.

This workout was pretty awesome. I understand why I wasn’t able to completely preform to what I know I could have (ie. press at 55 across the board, more strict pull-ups or maybe a tad less assistance?) and I’m okay with how I did because of that. Understanding your own body and when/why it’s telling you certain things is an art, and I’m starting to get the hang of it, I think!

Pull-ups are pull-ups, burpees are burpees, and over-the-box jumps are where you jump clear over the box without landing on the top. I can’t be bothered to link to everything right now. Too. Tired. Don’t hate me! Also no pictures after yesterday’s post. Anything posted today would be sub-par!

Tuesday 7/24 WOD at PCF

I think I am going to go ahead and blame the past few days (and probably the following few as well) on my womanhood. I’m exhausted beyond words, even though I’m still getting about 9 hours of sleep every night, have an overall blah feeling and mentality, and I gave into temptation and ate about 3/4 of a cup of steamed rice today, which I immediately and still regret. I got home from class and tried to study, ended up falling asleep face down in my notebook, and woke up just long enough to set my alarm for an hour, when I had to leave for Crossfit. Even though I feel crappy, the important thing is that I got into the box and worked my ass off.

Strength:

EMOTM for 10 Minutes of

  • 1 Hang Squat Snatch (about 60-70% of 1rep max): 32lbs. Should have gone heavier (I’m sensing a trend with these EMOTM volume trainings…note to self GO HEAVIER than you think you should go!!!!) but I haven’t worked my squat snatch in months and have no idea what my 1rep max is.
  • 1 Overhead Squat32lbs. Same as above, but replace “squat snatch” with “overhead squat.” I felt strong and steady the whole way through, but could have done more.
  • 4 Toes-to-Bar: Unbroken. Still need to work on getting these strung together with a kip and less swinging at the bottom.

I definitely could have gone heavier, but looking back, I think it would have worn me out before the metcon. 45lbs would probably have been safe, but eh, can’t change it now. The hang squat snatch and OHS look like this when put together (except we only did one OHS, whereas this guy does three).

WOD: 8:07

21-15-9

I really enjoyed this one. The metcons recently all seem to have these three movements in them somehow, which is totally awesome because I desperately want to improve on all three. My hands got sweaty from the ring dips (which are getting way better, but still far from being unassisted) and I kept worrying I was going to launch the kettlebell at the woman in front of me, so I broke up the 15 and 9 sets to re-grip halfway through. The wallballs felt like I was shooting the ball as absolutely high and hard as I could, but still barely made the 10ft target each rep. I think maybe a total of 5 were at about 9ft, but that was close enough for me today.

Honestly, I’m just glad that I even made it in there. I didn’t go heavy enough on the hang squat snatch/OHS compound, I wasn’t extremely strict on the target height for my wallballs, and I couldn’t do all of my kettlebel swings unbroken, but gawtdamit, I got into the box and I worked out and that is more than I used to be able to say when I’d PMS in the past.

I also had the absolute honor of working out next to Erika, my favorite trainer in the world. Erika is about a million weeks pregnant now, and is still completely crushing WODs. Her kettlebell swings were 53lbs, unassisted ring dips, and 14lb wallballs. The woman is a complete power house, even while being pregnant. Seriously, if there was a strategically-placed tree branch or something in front of her midsection, you would NEVER be able to tell that she is a million months pregnant. It is so inspiring to watch her give it her all, and still dominate the WODs Rx’d. If I can get to the point where my performance is half as impressive as hers while she’s freaking pregnant, I will be the happiest lady in all the land. One day at a time. It’s a marathon, not a sprint.

Tuesday 7/17 WOD at PCF, and the Importance of Sleep!

Man, it’s been a long day. I haven’t been able to get into bed before 11 since last Wednesday night and it’s really taking its toll on me. I attribute so much of my fitness success to my 8+ hours of sleep a night, so much so that I’m ashamed I haven’t written about it yet. Maybe now is a good time. I never ever EVER feel well-rested, no matter how much sleep I get. I could sleep for 14 hours, wake up, have a bite to eat, and immediately go right back to sleep. I literally cannot remember a single time where I woke up and didn’t feel tired, or a day where I didn’t think about/have to keep myself from napping. Most of this is due to my thyroid issues and Lyme Disease, both of which cause immense fatigue, exhaustion, and insomnia, all things I experience regularly. I mainly have it under control lately, and for the first time in my life am not napping 4-5 times a week, and I 100% have Tyler to thank for this…Except for the occasional Saturday, where I will wake up, have a little breakfast, migrate to the couch, and go back to sleep for 3 hours. Shhhh. Saturdays don’t count.

When we moved in together, he was waking up way earlier than I was in order to commute in to school or work, so he started trying to be in bed and almost asleep by 10pm. I didn’t want to just sit awake and alone on the couch surfing the internet, so I decided to start going to bed with him. And holy crap, all of a sudden I started being able to workout, cook meals, go on long walks, do homework, read, and more, all without wanting to go into a 24hr coma immediately. We’ve been more lax over the summer since we both wake up a little later and have less demanding schedules, so the bedtime has been unofficially pushed to 10:30-11pm. We sound like old farts, but he gets up and runs or goes to the gym in the morning before work, and I go straight to school for 4 hours and then to Crossfit or dance class. We are active people, and I would never be able to be this active if we hadn’t started going to sleep earlier. I still have to take naps here and there, but not nearly as often. I hope one day I will experience what it feels like to wake up in the morning and feel ready for the day, because even with so much sleep it still takes 3+ alarms and Tyler’s help to get me out of bed most days. Crossfit and dance definitely help. I feel so much better on the days when I get more exercise, and sleep like a rock!

Moral of the story is get more sleep so you can get more exercise. Get more exercise so you will get more sleep. It’s a cycle, so break into it and make it happen!!

Strength: EMOTM (Every Minute On The Minute) for 15 mins of:

Super interested in this volume&strength training! I like EMOTMs because they allow for a little bit of rest with explosive periods of work. I probably could have gone heavier on the Power Cleans, and it seems like just about everyone at the box overestimated and went a little lighter than they could have. But I was also trying to keep in mind the beast of a WOD coming after this, where I was going to take on 60 Toes-to-Bar. Speaking of:

WOD: 14:23

4 Rounds For Time:

  • 15 Toes-to-BarDid. Every. One. Rx.
  • 15 Back-Rack LungesLevel 1 weight of 32lbs, bleh (barbell lunges in video).
  • Run 200m: Rx. Ha.

Eff me. The TTB were hard. The lunges were hard. The runs were hard. Everything. It was a good workout, but I can tell I’m going to be hurting tomorrow. I probably could have gone for 45ish pounds on the lunges, but it would have added a lot to my time. I had enough of a struggle with the TTB and the running in 102degrees, so I’m not too worried about it. I was one of the last 5 or so to finish, and there were lots of people cheering me on. It was awesome and I did the last set of lunges with only one quick break to adjust the bar on my back. That was a fun workout, and I hope that in the future I’ll be able to revisit it and compare times.

Oh, I took video at dance class last night and pulled some stills in case I’m too busy to edit together a video. I’ll be writing a proper entry about why I think every single female should try pole dancing at some point in her lives later on in the week if I have time!!!

You Guessed It, Friday the 13th WOD at WSC

This morning I checked Patriot Crossfit’s WOD, and it was one I REALLY wanted to do. The whole day I was thinking about it, and on the way home I decided that I would haul ass to Patriot to do it at 7:30. When I got home (at 7pm), changed, and went to sign up online, I realized that Patriot’s 7:30pm WODs are only Monday-Thursday!! Tyler was planning on heading to his gym tonight anyway, so I signed up for a trial at his gym just so I could do this WOD. That’s dedication!!

Strength:

  • Row 500m for time: 2:05. Used this as a warm-up, kept getting distracted. I’m hoping to get down to an even 2 minutes at some point.
  • Clean and Jerk 2-2-1-1-1-1: I misread this on the website and thought it was 3-2-1-1-1. Oops! 55-65-70-75-80, which is a whole 20lbs heavier that I c&j’d while in North Carolina. Felt strong and steady the entire time, and felt like I could have done another single at 85lbs if I had been at a proper box and able to drop the weight from the top.

WOD:

12-Minute AMRAP (As Many Rounds/Reps As Possible): 10+10 (10rounds+10reps, so 10 full rounds+5 deadlifts+5push-ups

This was between Level I and Level II. It felt freaking GREAT to be able to do the Toes-to-Bar! And almost every round they were unbroken. I still need to get my kipping down better for them, but I did them still!!! Usually I do a variation of knees-to-elbows or knees-to-armpits (which are exactly how they sound in relation to the TTB movement), but since Level II was just taking down the volume of reps, I decided to try it, since I knew I could do a few in a row. The deadlifts were cake (probably should have gone 15-20lbs heavier), the push-ups got old REALLY fast, and the TTBs were invigorating. I also did a “Finisher” (a workout after a workout)
Okay guys, now I’m actually going to take two whole rest days to study, go up to Baltimore, and catch up on streaming the Crossfit Games. But I can say that something woke up inside of me this week. I’ve been committed to my health and fitness for a really long time now, but for some reason this week something just clicked. I am strong enough to do Crossfit freaking FOUR days in a row. I can push myself beyond my previous limits to find new ones. I do have the discipline to work out five days in a row, Mon-Fri. I feel like I kind of always knew I was capable of this, but it just took actually sucking it up and doing it in order to truly convince myself that it is possible to be as active and dedicated as I have always wished I could be. Can I get a hell yes? Hell. Yes.