Wednesday 4/2 WOD at PCF

What? April? Already?  It’s already a quarter of the way through 2014. I don’t know when that happened, but at least it’s finally starting to be nice outside. And you know what that means. PCF is rolling out the running WODs. UghDouble ugh. Today was the perfect day for it though! I definitely didn’t have enough to eat today and don’t get much sleep last night, so today was a #justshowup day. The strength was bleh, but I felt really great about the WOD.

Strength:

  • Snatch 3-3-3-3: 65-55-55-55-55-55-55. I didn’t have it in me to increase weights, so I stayed light and did a million sets. Shoulder started bothering me in the last set, so I rolled around on a lacrosse ball for a while to loosen it back up.

WOD for Time: 15:05

3 Rounds of:

  • 10 Deadlifts: 135lbs, Level II.
  • 30 Wallballs: 8lbs to 10′, Level II
  • Run 400m: Rx.

These were definitely the largest sets of bodyweight deadlifts I’ve ever done in a WOD, but they were definitely manageable. I did them unbroken in the first round, 6-4 the second, and 7-3 the third. I was steady on the wallballs at 10-10-10 every round, and they were easy peasey compared to the 14lb to 9′ ones from the Open! I broke them up anyway because I didn’t want to burn out my legs before the running. And the running was great, surprisingly! I picked people to pace myself with for the running, so I would keep moving. I ran out the door for the last 400m at 13:08, and my goal was to get back in before 15:15 because I was hurting. Hot damn, I was hauling ass apparently, because I came in way faster than I thought I’d be! And then I collapsed and couldn’t breathe and was 100% sure I was dying. I’m going to be out of town Friday, so I’m going to wake my sore ass up early tomorrow and kill a morning WOD with the 9:30 crew tomorrow!

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Friday 3/21 OPEN WOD 14.4 at PCF

14.4 is…..a chipper!! I love chipper WODs! Mainly the chippers where once I finish one god-forsaken movement, I don’t have to readdress it again, like this one is! I’m writing this part before actually doing it. I’ve done some strategizing, reading up on Tabata Times again, and I feel pretty good going into it. I’m really going to try to keep the rowing steady (slow is fast!) and shoot for 60 cals in about 4 minutes. While everyone in the world is bitching about “rowing for calories” instead of distance, PCF has us row for calories surprisingly pretty often (omg, so glad I decided not to go to yesterday’s WOD that included multiple rounds of rowing sprints for calories) so I know that in an all-out sprint I get about 18cal/minute, and a more comfortable pace lies around 15 cals/minute. So that puts me right around 4 minutes if I can keep my head on right out of the gate. TTB will be 2s or singles because fuck TTBs and I don’t want any missed reps, wallballs will depend on how I’m feeling, and if I actually even make it to the cleans I will be doing singles. The TTB are going to be what slow me down the most, so my goal is just to make it to the wallballs and get through a significant chunk of them.

Workout 14.4: 153!!!

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 14 lb. to 9-foot target
  • 30 cleans, 95 lb.
  • 20 muscle-ups

153 means I completed the rowing, the TTB, the wallballs, and 3 cleans!!

I had an awesome judge today named Fahran and she kept track of my times for everything, and was just all around really great. I finished the row in 4:03, which was right on time with how I wanted to do. I was dead though. Got on the bar and did sets of 2 for a few and quickly went to singles with a super fast turn-around. Not even 2 seconds between them most times. Hop down, hop up, TTB, hop down, etc. I finished the TTB at 10:03, and moved quickly to the wallballs. The coaches on Tabata Times were so right-your legs will have recovered from the row by the time you hit the wallballs. I felt fresh as a spring flower going into them, and did 10-10-10-5-5, and finished at 13:00. I had one minute to get some cleans in, and I managed to eek out 3, with the help of some serious yelling. I failed my first attempt and was PISSED. But then I managed to get 3, with the last one just barely making time. I’m stoked. Only one other female made it to the cleans in my class. I’m so proud of myself! I LOVED this workout too!!! Man, 14.3 and 14.4 have been so much fun. I’m glad, because 14.2 was a real downer for me, and for a lot of other folks. 4 down, 1 to go!

Monday 3/10 WOD at CFC

I’M AT THE BEAAAAAAAACH beachbeachbeachbeach. It would be impossible to try to explain how happy I am to be here (SPRING BREAK ’14!!!!!! Last SB of my undergrad!!!!!!!) but man, it’s so refreshing. It’s always great seeing my friends down here and crushing CrossFit Carteret’s grueling WODs with them, and then making a killer group post-WOD dinner together. Tomorrow is supposed to be super super nice out, so if you need me, I’ll be on the beach! Love me some beachy rest days. I’m so antsy for 14.3 this Thursday!!! I’ll be doing it down here, so I’m hoping it’s something in my wheelhouse that I can absolutely crush. So far, 14.1 and 14.2 have not been. I’m really hoping for nothing overhead, as my shoulders are in a constant state of being smoked lately. The upside to that? My shoulders are looking amaaaaazing! Baby boulder shoulders. I’m into it.

Strength:

  • Deadlift 5-5-5 @ 85% of 1RM: 165-165-165. Technically this was 80% of my 1RM, but the prescribed warmup sets for this were pretty decent (2 sets of 5 at 45%, 1 set of 3 at 65%, 1 set of 2 at 75%) so I was already feeling it pretty heavy in my back by the time I got to the last 3 sets of 5. I had a hard time getting the first rep of those off the ground while keeping my shoulders pinned back. On the first set it looked okay, but the second two were not so great. Once I get to the top of that first rep though, I can pin my shoulders and do the rest in great form; those first few inches get me every time.

WOD for Time: 20:30

4 Rounds of:

  • 400m Run: subbed rowing.
  • 25 Wall Balls: 14lbs to 9ft, Rx.
  • 10 Ring Dips: Assisted.

This didn’t seem like it would be too bad, but I think the rowing sub killllled me. I forgot to bring my crossfit shoes down with me, and in anything else I could wear my crappy converses, but I just couldn’t stand the thoughts of pain that running in them would bring me. They’re so old and worn down in weird spots and totally not running shoes. I did remember my oly shoes though, so I wore those and they helped with the wallballs at least! These (100) wallballs felt better than the 90 I had to do in last Tuesday’s WOD at PCF though, and I really just felt like I was struggling the most because of how dead my legs were coming off of the rower.

Yayayayyya beach!!!!!!

Tuesday 3/4 WOD at PCF

Rare Tuesday morning showing for me today. The snow foiled my Monday workout plans, as the only class they held was the 430pm class and the roads were a mess by then. I decided this week I’d hit Tues/Weds/Fri as my 3x. Today was a weird CrossFit day…one completely void of barbell usage (minus the warmup). I don’t really like those days. But it was nice to see some old familiar faces of the noon class, and to get a few “dude where have you been?! We miss you here!” I like the noon regulars. They’re a good group of people.

Strength:

10 Rounds of:

  • 20 Seconds Handstand Push-Ups: 22 total, to 2 abmats.
  • 20 Seconds Alternating Pistols: 50 total, assisted.
  • 20 Seconds Rest

Brutal. Totally effing brutal. I am really really stoked with how I did on the HSPUs though. For rounds 1-4 I did 4 unbroken HSPUs to 2 abmats/round (one abmat HSPUs, I’m coming for you!!!), completely lost all coordination and strength for rounds 5-7 so I ended up doing 3 negatives/round for those rounds, and in 8-10 I got it back and managed 2 unbroken HSPUs/round. So that was 22 HSPUs to 2 abmats. I think that’s a PR? Either way, I don’t think I’ve ever strung together 4 unbroken, and especially not 4 rounds in a row. And 5 assisted pistols/round, and extremely uncoordinated. Today was an off day. But I’m very happy with my HSPUs!!!!!

WOD for Time: 8:57

3 Rounds of:

  • 30 Wallballs: 14lbs to 9ft, Level II-.
  • 10 Assisted Ring Dips: Level I, like a bawse. Godamn ring dips. You bastards.

Dude, 14lb wallballs are heavy. It’s been a long time since I did anything with the 14lb wallball (before my accident maybe? Over a year ago?) and man did it show. In the beginning I was thinking to myself “yeah, I’ll try to do the first 15 reps of each round to the 10ft target, and then I can drop down.” Lol or I could just not get the damn wallball up to that 10ft target no matter how hard I tried. My knees and hips felt really tight, and my shoulders were smoked from the HSPUs. It just wasn’t happening. I abandoned that 10ft target early on in the first round. It’s going to be a bitch when the inevitable 14lb wallballs come up in the Open programming. Speaking of, the Open really gives me something to look forward to every week!! I’m already dying for it to be Thursday for the 14.2 WOD announcement!!! I predict burpees and wallballs for this week. Also, ring dips are the worst.

 

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!

Monday 1/20 WOD at PCF

Oof. Extra sore from Friday still. I didn’t want to not be able to get in today, so I sacrificed my planned Sunday workout. Baby steps. Baby steps back to 4x. It’s a marathon not a sprint!

Strength:

  • Overhead Squat 5-5-5-5: 55-55-55-55. The last round was rough. I had to stop at the top of each rep and rebalance myself. My descents were slower than they should have been on that round, which was extremely taxing. Oh, and my wrists felt like death.

WOD for Rounds+Reps: 6.

AMRAP in 15 Minutes of:

  • 5 Power Cleans: 85lbs, Level II-, Level II was 95lbs. I was barely catching 85 after those wallballs, so I’m glad I went lighter.
  • 10 Hand-Release Push-Ups: Rx-, dropped to knees for last two rounds.
  • 15 Wallballs: 8lbs to 10′ target, Level II.

This was a gutter. 15 minutes! And I felt every single minute of those 15. I did a lot of shaking out my shoulders and sucking wind, but overall I’m pleased. I pushed myself pretty hard here. Tweaked my knee on my first rep of wallballs, but it’s feeling better now so hopefully that won’t be a recurring issue!

Monday 10/28 WOD at PCF

KILLLLLED it yesterday. I forgot to post last night, and now I’m procrastinating studying for an exam I have tomorrow. Perfect time to catch up!

Strength:

  • Back squat 5-5-5-5: 115-115-115-115. These were hard, but good. I really had to give it my all on the last two reps of each round. My coach caught me dipping too low on my squats, which was making it hard for me to get out of the hole. I really need to work on limiting my depth to right below parallel so I don’t sacrifice form for weight.

WOD for Rounds+Reps: 4+7 and 6

5 Minute AMRAP of:

  • 5 Pullups: Level II.
  • 15 Wallballs: 8lbs to 10′, Level II.

Rest 3 Minutes, Then..

5 Minute AMRAP of:

  • 5 Burpees: Rx.
  • 10 Kettlebell Swings: 53lbs, Russian Swing, Level II.

So proud of this. My first 4 rounds of pullups were ALL UNBROKEN, which is fucking AMAZING. Then the last 5 went 3-2. Man, so great. The wallballs were all easypeasy, so were the burpees, and the kbs were kbs. I was breathing SUPER HARD at the end of this, and couldn’t get off the floor for a good 5 minutes after. I really pushed myself and went super hard, and I’m so proud of myself. Felt freaking great.

Wednesday 10/16 WOD at PCF

Holy smokes!!! What a WOD! I love these chipper WODs, where once you do the whole set of reps for one movement, you’re finished with it. I also really liked the idea of increasing weights throughout the WOD. This was just all around really cool. I greatly enjoyed it.

Strength:

  • Clean and Jerk 2-2-2-2: 95-95-95-95(-95 bonus!). These felt pretty damn great. The cleans were surprisingly easy, which is usually what I feel the most limited by. I am feeling pretty confident with my c&js lately.

WOD for Time: 14:56

  • 30 Overhead Lunges: 35lbs, Rx.
  • 20 Pull-ups: Level II.
  • 10 Squat Snatches: 35lbs, Level I-ish (Level II weight was 55lbs..that just wasn’t happening.)
  • Run 600m: Rx.
  • 10 Jerks: 75lbs, Level II.
  • 20 Hang Power Cleans: 75lbs, Level II.
  • 30 Wallballs: 8lbs to 10′, Level II.

Alllllllmost true Level II. If the snatches had been power snatches, I could have easily done 55lbs. But I’m just not in practice enough to do the technical element of the squat snatch. It’s crazy though. I really could feel my strength on this WOD. Things I thought were going to suck (ahem, lunges, jerks) weren’t bad at all. I also got a set of 7 pullups in, which is maybe a PR? I’m not sure. Anyway, I felt strong and awesome and fast during this WOD (minus the running) and yeah. I love today’s box day.

Friday 10/4 WOD at PCF

Strength:

E2MOT2M for 10 Minutes of:

  • 3 Deadlifts: 135lbs. Realized today that the grip I’ve been doing for deadlifts has been limiting me! So these felt really good.
  • 5 Strict Pull-Ups: assisted.

WOD for Time: 12:50

  • Row 1000m: 4:19. I rowed at a pretty slow but consistent pace. I feel like this would be close to my 2k pace: Rx.
  • 20 Hang Power Clean and Jerk: 65lbs, Level II-.
  • 40 Wallballs: 8lbs to 10′, Level II.

Monday 8/12 WOD at PCF

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Mondays. Ohhhh Mondays. Woke up early for CrossFit today to get it out of the way so I could get into the lab early…but I still haven’t heard back about what time I’m needed. Bah! I’ve been very quiet the last week or so at the box. Being sleepy causes me to be more reserved, I guess. Anyway, today is a new week, and I’m ready to crush it.

Strength:

  • Front Squat 3-3-3-3: 105-105-105-105(PR!!). These were really tough. First rep was good, second was hard, and 3rd had major form breakdown. But by the 3rd and 4th set I was able to manage that a little better, and put more into my legs instead of my back. I will probably stay here for another week, unless we drop to sets of 2.

WOD for Reps: 173

Tabata: 20 seconds of work followed by 10 seconds of rest.

8 Rounds Each of:

  • Russian Kettlebell Swings: 53lbs, Level II. 80 reps total.
  • Rowing: Rx. 40 cals total.
  • 10ft Wallballs: 8lbs, Level II. 53 reps total.
  • Complete 8 Rounds of each exercise before switching to next, with no additional rest between.

I’m pretty happy about that. My first two rounds of rowing were very inefficient. I should have been able to hit 50, but I had a brain fart and was going for speed instead of power at first. Durr. The KB swings got really taxing on my back by round 5ish, but were manageable. The wallballs were uncomfortable, but definitely do-able. Happy to use the 8lb ball after using the 14’er for the past few wallball workouts. Also, to quote one of the guys in my class this morning: “that 10 second rest is BULLSHIT!” Which it totally is haha.