Monday 8/5 WOD at PCF

Our internet has been out for over a week, so I haven’t been able to update. I just posted the two I missed, and here is today’s! We went climbing for a few hours yesterday with some friends, so my forearms and legs are still feeling that a little.

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Strength:

  • Front Squat 3-3-3-3: 100-100-100-100. This was the perfect weight this week. On the last two sets I really had to fight for the last rep. I was tempted to try 105, but I was already struggling so hard I figured I’d probably fail. Also, since last week was the first time ever doing a set of 3 at 100, I wanted to get 4 strong sets in before going heavier.

WOD for Time: 11:11 total (Annie: 7:30)

“Annie +”

50-40-30-20-10 of:

  • Double Unders: Rx, ALL UNBROKEN!!!!
  • Sit ups: Rx. 50&40 rounds were slow, but all were also unbroken.

Then right into:

  • 50 Wallballs: 14lbs to 9ft, Rx-. Rx was to 10ft, but there was no way that was happening for all 50. I split these into 20-15-10-5, which was better than my original plan to go 15-15-10-5-5. They felt steady and consistent.

Last time we did Annie, I did it in 8:30. Today, I beat that by an entire MINUTE. As I said, all of my double unders were unbroken, which is really freaking awesome, and the wallballs actually weren’t too horrible. I no-rep’d myself on three, because they didn’t quite make the 9ft mark. I liked this. Annie is a good benchmark WOD, but I’m glad we had the extra wallballs at the end. I’m so bad at them/hate them dearly, so it’s good to be able to work on a weakness a little. I’m also proud of myself for sticking it out with the 14lb ball.

Friday 8/2 WOD at PCF

Strength:

EMOTM for 10 Minutes of:

  • 3 Deadlifts: 135lbs. The weight I was previously doing for sets of 2, and these felt good the whole way through!
  • 3 Toes-to-Bar: unbroken. Focused on kipping them together and not dropping from the bar.

WOD for Rounds+Reps: 5+1

12 Minute AMRAP of:

  • 20 Wallballs: 14lbs to 9ft, Level II
  • 15 Double Unders: unbroken, Level II
  • 5 Ring Dips: assisted, Level I

Wallballs were definitely the limiting factor for this. I felt so slow on them! But some people were only getting 3 rounds total, so I guess I wasn’t that slow afterall.

Wednesday 6/26 WOD at PCF

My mind is all over the place, so this entry is sure to be very choppy. Apologies in advance! Today was a great WOD day. My legs are still sooooo sore from Monday, so definitely I wasn’t looking forward to the wallballs or DB snatches. But my elbow felt pretty good today, especially after spending some time rolling out my left biceps on a lacrosse ball.

Strength:

  • Clean and Jerk 1-1-1-1-1: (80-)80-85-85-85-85. Yeah! I wasn’t sure if I was going to be able to do all the sets at 85, so I got two solid singles at 80 first. But 85 felt amazing, and a few times it felt like I was having to pull the bar back down to my shoulders on the cleans from launching it so high! I lookcd back, and 90 was my previous 1RM for C&J, so I’m getting pretty excited to get back up to that. Also, I started working with a wider grip on both the clean and jerks, and it made a huge difference for my elbow.

WOD for Time: 12:27

3 Rounds of:

  • 5 Hang Power Clean: 65lbs, Level I.
  • 15 Alternating 1 Arm DB Snatch: 35lbs, Level II.
  • 30 10ft Wallball: 8lbs, Level II.

I was worried that the 35lb dumbbell was going to be too much on my left arm. I think I need to stop really worrying about my elbow when it doesn’t actually bother me very much anymore. I keep doubting myself and then having it feel completely fine, and I’m worried I might be limiting myself! So I stuck out the 35lb dumbbell and I’m so glad I did. They felt great! I also hadn’t done anything from the hang, so I kept that light. Maybe could have done 75lbs but was sketchy about my coordination ha.

Tyler comes home tonight after doing field work in Nevada for 5 and a half weeks! I can’t wait to continue clean eating with him and start working out again together! I’m going to try to drag him to yoga with me tomorrow morning!

After yoga last week!

Before and after yoga last week!

Saturday 5/25 WOD at CFC

Ahhh back to NC. As it turns out, I didn’t get a chance to go to a box in Florida because we were too busy going on trolley crawls , going out on boats, and being exhausted from full days of activity. I also stupidly left my inov8s there, so I’m going to be WODing in chucks for the next week.

Yum!!On Monday, our condo association is putting on a bloody mary contest, and all of the money raised is being donated to the Wounded Warrior Project. I worked on my recipe today. I need to boil down the tomatoes tomorrow, because it just wasn’t tomato-y enough with just blending them. I’m so excited! I want to win! So far though, my recipe is tasting incredible amazing. Delicious!

Strength:

  • Deadlift 5-5-5-5-5: 125-125-125-130(PR)-130. Heaviest since the injury, thus far! Jumped in weight quite a bit on these since the last time. My arm is feeling better every day, and deadlifts just feel so damn great. I’m back up above bodyweight now, and they felt surprisingly light today. Also, my hammies weren’t as cooked after these as they normally are! Progress!

WOD for Time: 8:07

4 Rounds of:

  • 15 Wallballs: 10lbs to 9′.
  • 10 GHD Sit-Ups. Love GHDs. The WOD called for toes-to-bar, but I can’t quite swing around like that yet.
  • 6 Pushups: knees. My arm felt a little wobbly after the deadlifts, so I stuck to knees.

This was actually a WOD programmed by my box back home at some point last week. On Saturdays, Crossfit Carteret has an hour of open gym time where you can do their programmed WOD or just work on your own stuff. That is a luxury that you don’t really get at the boxes up north. Their programmed WOD for today was a partnered version od “Cindy,” and I haven’t been cleared for that volume of pull-ups and push-ups quite yet.

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.

Strength:

  • 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!

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Wednesday 1/23 WOD at PCF

I’m forever exhausted lately. My brain is having a really hard time getting back into the swing of having to wake up early, get out the door quickly, battle traffic, find parking, and absorb information all day again, now that the semester has begun. The break was just long enough to settle into a lazy daily routine and now it’s GO GO GO again and it’s wearing me out!!! I think that partially contributes to today’s WOD. I am not 100% happy with my performance, but I just have to let it go and acknowledge that I’m tired and trying to settle into this new routine! I will not let it defeat me!!!

Strength:

  • Jerk 3-3-3-3: 85-90(f on 3rd rep)-85-87.5-87.5. Oof. 85lbs felt so damn heavy this week, after last week’s singles where I hit 95lbs! I don’t get it. I feel like I was just getting my form dialed in and my explosive dip/drive at its peak when it was time to start getting ready for the WOD. Wompwomp.

WOD for Rounds+Reps: 7+0

10 Minute AMRAP of:

  • 6 PistolsAssisted, holding onto a ring. Level I.
  • 6 Pull-upsUnassisted. Rx.
  • 6 Wallballs14lbs to 9ft. -Rx. Supposed to be to 10ft but not every one of mine hit 10ft.

Man, this was rough. The pull-ups were easy, and I did 4-1-1 for most rounds, sometimes going 3-2-1, and I think I even did 5-1 for one of the first few. I focused on really kicking my legs to get a big kip and pushing away from the bar at the top to swing through nicely. They felt great. My hands are a little sore, but no tears, so that’s good. Pistols are defeating for me, because I just can’t get them, and I also feel like it’s difficult to not accidentally fall back on too much assistance once I get tired. I need to work out a goal timeframe to get them unassisted by, and work towards it. It’s something I can do on my own without equipment, so there’s no excuse for not working on them a little bit each day. They’re just such a difficult and weird movement! And the wallballs. They were rough. I kept getting too far away from the wall and missing the contact at the top, which also probably took away from getting the 10ft mark most reps. Bah. My shoulders are mush now. Friday will be a better day! Onwards and upwards. File today in the #justshowup category; at least I got in there.

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.

 

Strength:

  • 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:

Strength:

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:

Strength:

  • 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.

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!

Friday 9/14 WOD at PCF

Yesterday was a really awful day. It seemed like every hour there was something else that went wrong. I didn’t go to Crossfit because of lots of different things, but I am so SO glad that I wound up going today. Today was an infinitely better day, and I feel amazing. School was great, my break in between classes to sip a pumpkin spice latte and knit and decompress was great, Crossfit was more than great, my run after (yes, after!) Crossfit was great, and all of a sudden it’s 7:45pm and I can’t stop smiling.

Strength:

EMOTM for 10 Minutes:

  • 2 Hang Squat Snatches45lbs. I literally wasn’t sure if I would be able to do 35lbs, so this was a big surprise.
  • 2 Ring Dipsassisted, with only one yellow band!!!!!! This was the least assistance I’ve ever used. I’m so close to unassisted!!!

This was awesome. I probably could have done 50lbs, but I wasn’t sure since it has been months since I worked on squat snatches. They felt amazing and I only had one fail when I got a little too deep into my squat, and I just reset and redid the rep. Can’t even belieeeeve I was hang squat snatching that, after full snatching 50lbs last. So great!!!!! ALSO the ring dips!!!!! I am the happiest!!! So many super strong women at my box use one yellow band, and I look up to them all so much. And today, I was able to do sets of 2 full-depth ring dips with only one yellow band, barely even choked up!!! Gosh. I am just so happy. And this was only the strength portion!

WOD for Time: 11:23

  • Run 800m: Rx.
  • 30 Wallballs: 8lbs to 10ft, Level I weight, Level II reps. Hate. Wallballs.
  • Run 400m: Rx.
  • 60 Double-Unders: Rx movement, Level II reps.

This was AWFUL! But in the best way! The 800m run was great, and it took me 3:26. As long as I focus on my form, running doesn’t quite suck as badly as it used to. I was up with the top 10 in the group for finishing that run (a run that the coaches specifically said to run FAST, since it’s the first part and we should go balls out), but the wallballs destroyed me. I need to work on my form with them, because I think I don’t use my shoulders and arms enough, and try to rely too much on momentum coming up from the bottom of the squat. The 400m run was pretty bad, but I managed to sprint the first 200m and then really muscle my way through the second 200m, doing more of a jog, and cheered along some of the people I passed because I’m sure I was feeling just as bad as they were, but refused to stop. And today was just not my day for double-unders, but I pushed through. My speed rope was also all kinked and messed up, so I am going to blame it on that.

Then, on my way home, I decided I reallllly wanted to eat a sweet potato, but I didn’t have any goat butter. So when I parked, I stuffed my keys and a couple collars into the teenytiny pocket in the back of my shorts and ran to Whole Foods (where they didn’t have any goat butter, boo) and ran back, for another 980 meters. And it felt so great!!! So what did I do about my sweet potato predicament? Well, last night when I was having an awful day, I came home to Tyler cooking up my pound of bacon from the farmers’ market for me, to cheer me up (because he’s amazing), and he kept the grease! So I put some of it on my sweet potato and a little bit of coarse sea salt and HOLY CRAP I can’t even explain how amazing it was. Throughly enjoyed it, A+, will eat again.