Friday 7/27 WOD at WSC

Death. Complete and total exhaustion. I am not a morning person by any means, but since I’m leaving to visit my grandmother in Delaware for the weekend I won’t be able to work out later on today, Saturday, or Sunday, so Tyler and I headed to the gym early. Sunday is the Paleo/Primal Potluck at the Caveman’s Man‘s Humble Cave in Winchester, VA. All are welcome, but entrance only granted if you bring something delicious to eat (kidding, but it’s appreciated!!). I am very excited for all of this! I am also very excited for two days of real rest, and not rest like last week where I ended up working out on Sunday!

HOT AIR BALLOON MUSCLE-UP. If you don’t read/watch anything else on my blog, watch this. Life goal!!

Strength:

  • Front Squats 5-5-5-5: 45-45-45-45. This was more of just a mobility and form exercise for me. I watched myself in the mirror and was able to connect the difference between keeping my elbows up and not, and also going all the way down into the squat versus only coming to parallel. It barely even felt like I worked my quads, which is crazy since yesterday getting out of a 42ld front squat for the thrusters felt practically impossible.
  • Row 1000m: 4:40.1. I set the damper on the rower to give a little more resistance (for example, I normally row on a 5, and bumped it to 8 today, with 10 being the max setting) and didn’t want to go at it too intensely because I didn’t know what the extra resistance was going to feel like. This time only ended up being about 12 seconds slower than my previous 1000m attempt, so I look forward to trying it again balls out, with the damper set on 8 and seeing what my time is.

WOD: 15:32

3 Rounds for Time of:

All Level 2!! Mayyyybe overestimated myself a little bit with this one though, not to mention being completely exhausted and attempting to work out at 6:45am. Ugh. The burpees were all unbroken, and double unders were broken into two sets each time, 12 and 8. My wrists were just super slow today. I can usually do about 23-26 unbroken, but not today. I don’t think the pull-ups would have been as much of a problem if the dang bar grips weren’t so slippery, and I kept having to come down and regrip. I also tore my hands in the last round, so that slowed me down as well. Ouch. I most likely should have done these with a little bit of assistance for a faster time, but I am so proud that I did 45 unassisted pull-ups today. I also started trying to work on my butterfly kip, but I don’t think I can quite get my chin over the bar with those yet. I am going to stick with my regular kip for the WODs and maybe I’ll get the butterfly once I get a little more strength built up.

Thursday 7/26 WOD at PCF and Yoga!

Strength:

  • Clean and Jerk 2-2-2-1-1-1: 80-80-80-85-85-90. YES. 90lb CLEAN AND JERK! Holy crap I will be so excited when I have another lift above 100lbs! I can’t even believe this line up, after only getting 85 up once last week and then failing! Progress is so great. I am so thrilled with my lifting performance today, and I didn’t even smash the bar on my sternum bone. My form and technique are improving, and it feels amazing. This shit works.

WOD: 11:54

3 Rounds for Time of:

  • Run 400m
  • 15 Thrusters35lbs.
  • Rest 1 Minute

WODs with programmed rest always sneak up and kick my butt. I think “oh, it won’t be too bad, I have a whole minute to rest between rounds!” Well, that minute goes by in a heartbeat, and all of a sudden it’s time to get going again, just as hard as before. I actually think I’m more beat up after workouts with programmed rest, because I push way harder right after the rest is finished, pretending that I’ve fully recovered from the previous round, when I’m really still just as exhausted. This WOD actually ended up being really disappointing for me. I was all high on my horse feeling amazing from the c&js, and then this crushed me. I sprinted the first 400m, and then couldn’t even do 5 unbroken thrusters at 42lbs, which was the Level 1 weight. My legs were complete jello. Oh, in case you aren’t in the Northern Virginia area, it was 102 degrees outside today. I have a hard time running in general, but in the heat it’s just plain sad. I had to drop down to the 35lb bar, which still absolutely destroyed me. I was one of the last few to finish, but I finished strong. This WOD sucked and definitely reminded me how much further I have to go in my fitness journey.

Finisher:

  • Yoga with Tyler!

We went and did a yoga class at Tyler’s gym directly after I got home from Crossfit. I had just enough time to jump in a freezing cold shower to rinse off and cool down, and then we were out the door. I swear, during the first 10 minutes I wasn’t sure if I was going to be able to make it the whole time. My shoulders and quads were screaming at me, and at one point I wasn’t sure if I was going to be able to get out of a stretch without hurting myself. It was so so so great to get back into a yoga class though, even though I felt like crap from having just been beaten at Crossfit. I hope that once the weather gets a little cooler I can get back into doing more hot yoga again. But holy crow am I sore already from this day.

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.

Sunday 7/22 WOD at WSC

I know I said that this weekend was going to be for rest…but I couldn’t stay away! Patriot posted a really great WOD, and I had wanted to work on squats, so I decided to do their squat circuit from last week that I miss on Mondays while I’m at dance, and today’s WOD.

Strength:

  • Row 250m. I really wanted to break my 1:00.8 time from last week, and I knew I was capable of it. Today, I did!!! 00:57.5 seconds!
  • Squat 3-3-3-3-3 (90% of 5RM. Do not go higher even if this feels light): 75-75-75-80-85. It’s been over a month since I did back squats last, so I had no idea what to expect. 75 was easy, and 80 and 85 were both still pretty easy. I knew I was going to be doing a bunch of goblet squats and ground to overheads though, so I didn’t want to completely destroy my quads too early.

WOD: 17:46

4 Rounds for Time of:

  • 10 Dumbbell Ground-to-Overhead: 2 x 25lbs DBs. This means getting the dumbbells from the ground to overhead by whatever means you wish, but they must make contact with the floor at the bottom and have arms locked out at the top. I did a DB clean and jerk.
  • 20 Dumbbell Goblet Squats: 1 x 25lb DB
  • 5 Pull-ups: Unassisted, strong as eff.
  • 10 Push-ups: Knees, but chest-to-deck still.

Today, I effing GOT the pull-ups. I’ve done them unassisted before, but for some reason today, my kip was spot on and my grip was good even though I was SO SWEATY and everything was just in line for them. I could NOT do full push-ups for the life of me though. I didn’t sleep well last night since we were camping, and my chest was tight from sleeping on my side on the ground with only a thin sleeping pad. By the beginning of the second round my legs were already shaking when I started on the goblet squats! It was a good full-body workout covering legs, back, shoulders, chest, and arms. It sucked being so tired, but I wanted to try this workout so badly and I’m glad I got into the gym to do it.

And my yummy post-workout dinner! Epic Protein Powder […that’s the real name!], sweet potato and green beans, smothered in grass fed unsalted goat’s butter and sea salt. Mmmm.

 

Stereotypes Are The Worst!

Two pictures that my good friend, The Caveman’s Man, took of me for a different type of blog (post is safe for work, overall blog not safe for work/body modification-related/some gross stuff/don’t look at the rest if you’re not into that) have me thinking lately. As someone with more than half of a brain, I view all different kinds of things as body modification: dentistry, cosmetic surgery, tattoos, scarification, piercings, body sculpting, and the list goes on. As a “modified” female, there are lots of stereotypes. Tattooed and pierced women are very overly-sexualized through the media, and that is one of the main reasons why I have been so shy about pole dancing for so many years. My joke is “I don’t get paid to do it, I pay to do it!” which I do, since I pay for my sessions at my pole studio. I have had strangers in the grocery store ask me if I model for certain tattooed/pierced “adult modeling websites,” and that is infinitely far away from how I want to be seen as a woman. On a different spectrum, women who get breast augmentation or face lifts are immediately dubbed “superficial.” People who get lipo are “taking the easy way out.” Sean’s post focuses on how we have both taken the step into a different form of body modification from what some modified individuals would normally consider a typical modification: health, fitness, and some rockin’ strong bodies.

Along with all of these stereotypes, there exists those about women who lift weights or are looking to make a drastic change in their body compositions. Many will discourage women from trying to achieve (the elusive) 6-pack, or from weight lifting in general because they think muscley girls are “gross.” Well, I hate to break it to those people, but it’s not your decision!!! Being strong is amazing. I love being able to piggyback and lift my 6’7″ muscular boyfriend who tops over 200lbs. I love not struggling with a bunch of heavy grocery bags. I love being able to help move heavy furniture. I love being in good shape and being able to run up flights of stairs without getting winded. I’m healthy, fit, strong, motivated, driven, and dedicated. You’re right, all of that is so gross.

There are always going to be certain stereotypes or displeasure from other people when you do anything to better yourself in your own eyes. Be yourself, love yourself, make changes that better yourself, and fuck the rest. People will always question you because of their own insecurities, and it’s sad that this happens. You can’t please everyone, so you might as well just please yourself! It’s been a long road for me to really understand and accept this, and I am so happy I finally have.

 

80lb Clean and Jerk.

Thursday 7/19 WOD at PCF

Strength:

  • Clean and Jerk 3-2-2-1-1-1-1: 70-75-75-80-85-85(f)-80-80. Got 85 up!! PR(personal record)!!! It sure was ugly, and I couldn’t get it up again, but I did it. Then I struggled hard with the last two singles at 80. My elbows are really sore from the ring dips and wallballs yesterday. Apparently when your triceps get tight, it puts some strain on the elbow joint. Who knew?! I’ll be spending the rest of the night rolling out my triceps with a lacrosse ball. Ouch. I think c&j has become my favorite lift. I feel so powerful, comfortable, and oddly fearless. It’s one of the few lifts where I’m only 5-10lbs below some of the women power houses at my box. I need to work on my squat clean more, since I feel like I could jerk more than I can power clean. Holy innuendos!

WOD:

5 Rounds for Time of:

  • Row 250m. Rest as needed between rounds. 1:01.5–1:01.1–1:00.8–1:01.3–1:01.8.

The rows were way more challenging than I anticipated. The first two were pretty easy, and after that I kept having to tell myself “okay just three more times…okay two more..one more time, you’ve got this.” I’m used to 500m and 1000m rows, not sprinting, and springing takes so much more out me, especially back to back! The 1:00.8 is a PR also! After my first row, I asked the trainer Erika to watch my second row and critique me, because I still feel like I could get more out of every stroke. She watched the whole minute, and then corrected two things: don’t slide my butt all the way up to my heels (which I can do because I’m too flexible, and it causes little cuts on my ankles), and to lean forward more at the bottom. This was a lot to think about and be conscious of while trying to sprint, but I ended up besting my times on the next row. It felt awesome. The last two were eh, but I’m still so glad I stayed right around 1:01 the entire time.

This weekend is going to feel gooooooddddd. I’m excited to get some real rest. Thinking about just doing some lifting at the gym this weekend, focusing on squats, kettlebell swings, and rowing. I want a 250m row under 1:00 and a 500m under 2:00! Both are within my reach!!

Pole dancing competition tomorrow night in Falls Church, Virginia! I won’t be competing, but the ladies who will be are absolutely amazing, and if you’re in the area you should definitely consider checking it out!!

Wednesday 7/18 WOD at PCF

I am already so sore from this WOD! I pushed myself pretty hard, and definitely am feeling it in my legs, butt, and shoulders. So great! Tomorrow is all sprint rowing, so I’m looking forward to that as well. Looking forward to rowing?! Who am I? I used to hate it, but my form has improved so much and I’m actually pretty into it lately. I might try it on a higher resistance setting tomorrow.

Strength:

  • Strict Press 3-3-3-3-3 (about 90% of 1rep-max weight for all 5 working sets): 55(fail)-50-50-50-50-50. My press is getting better, despite the numbers not going up too much. Really wanted to have 55lbs be my working set weight, but just couldn’t make it happen. 50lbs felt great until the second to last round, and I have no idea how I got the weight over head on the last rep, but somehow I did. Then the last round was strong and steady again.

WOD: 8:40

4 Rounds for Time of:

This workout was a real bitch. I did all of the wallballs unbroken except for that one time the ball almost hit me in the face, and in the last round it slipped out of my hands at the bottom of the squat. The ring dips were all unbroken except for the last round when I felt like my shoulders were going to fall off. And I found some super power with the hang power snatch, and they felt really great. I tore my hand yesterday on the toes-to-bar, and it was KILLING ME doing them unbroken. The first two rounds were unbroken, the third was 2&3, and the last was 3&2. I didn’t want it to tear worse and my tape had slipped off, so I was probably more concerned about my hand throughout this than I should have been. I also had a clicking moment in the first round where the hang power snatches felt reallllly heavy. I decided to just jump with my hips as hard as I could, and all of a sudden it was as if I was lifting no weight! That’s one of the fundamental things to olympic lifting, jumping with your hips for power, but for some reason it really clicked when I got angry and aggressive over the weight feeling almost too heavy. It was awesome!

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.

Tuesday 7/10 WOD at PCF

Do you guys all love my lack of writing?! Of course, when I first launched this on Friday, I wasn’t expecting to spend most of Saturday-Monday in a complete meltdown from school-induced stress. But I’m back and stronger than ever! It takes more than one class to bring me down!!…I think/hope.

Anyway, to recap over the past two days fitness-wise, I had dance class yesterday and Crossfit today. I took pictures at dance last night, so expect to see some pictures either tonight or tomorrow evening, depending on how my studying schedule pans out. My hands have been stickier than normal, which is awesome, but my body has been less-so, so I’ve been having a really hard time with any moves that require body stick; unfortunately that includes pretty much anything that I want to be working on. I was planning on going for a run with Tyler this morning, but my back felt wonky after dance and I woke up with it slightly sore, so knowing I was heading to Crossfit later I decided to pass. Crossfit today was awesomely awful. Are you ready for this?

Strength:

  • Snatch High Pull 3-3-3-3: 70-75-75-75. These are awful. I feel like my form is so bad that it keeps me from being able to do more weight. I hate the basic snatch lift and any form of it, so I tend to avoid it when I’m working on my own lifting. I need to stop that, because I’m really awful and haven’t progressed with this lift as much as I should. When you hate something, you do less of it on your own time. Usually you hate it because you’re bad at it. Therefore, you never get good at it, and hate it more. I need to break this cycle!!

WOD for Time: 14:44

I’m putting the explanation for it behind a break because the write-out of it is long and awful, even though it wasn’t the most grueling workout.

Continue reading

Friday 6/29 WOD at CFC

WOD: AMRAP (As Many Reps as Possible)

I think it was called “The Rockaway,” but I forgot to write it down!

  • 5 minutes Handstand Push-Ups: I scaled to doing slow and controlled, full-range handstand push-up negatives, and one long hold in a handstand for the last 45seconds.
  • 4 minutes Air Squats
  • 3 minutes Push-Ups: this is SO IMPORTANT for everyone to watch a video on proper push-up form. I almost never see people go all the way chest-to-deck. I will do a full write up on this at some point.
  • 2 minutes Kettlebell Swings: first time doing KB swings full-range since tweaking my back a month or so back!
  • 1 minute Pull-Ups

Looks easy enough, right? WROOOOONG. Man, by the end of the first 5 minutes my shoulders were completely SHOT from the HSPUs. The air squats were a welcome “active rest” period, the push-ups were completely awful due to the HSPUs previously, the KB swings were great and I felt very strong using my hips as the driving force, and the pull-ups just about killed me. For the HSPUs, as I previously stated, I went to negatives and a hold. HSPUs: 25 + one 45 second handstand hold, air squats: 105, push-ups: 15 strict + 35 knees when form failed, for total of 50, kettlebell swings with 12kg/24lb: 48, pull-ups: a good ol’ whoppin’ 6, but they were unassisted.

So, how do you run a total for this? I guess adding everything without the hold, my total was 234. It was a quick, 15min workout that completely rocked my shoulders and quads. Pretty great! Tomorrow is Crossfit Carteret’s open house, and I’m hoping I’ll be participating in some of the demo-WODs that they’ll be doing throughout the early afternoon. I love working out with them so much! Sad to leave on Sunday!!