Wow, where did the week go? A lot has happened since I last posted…my parents made it back safe and sound from Mexico on Sunday so I was able to go home and finally sleep in my own bed. I was ecstatic! I hit up the fort on Monday for some heavy presses. 5 reps @ 31k, 3 reps @ 35, and 3 reps @ 40, which was a new PR. The WOD looked a little tough, it was a 12:00 AMRAP of 15 sumo deadlift high pulls (25k) and 15 pushups. I’m not a BIG fan of SDHPs or pushups for that matter. However, I felt great throughout the WOD and was able to go Rxd. I ended up getting 6+22reps. Overall I think I did alright with the WOD, I know I need to work on driving with my hips on the SDHPs though.
Tuesday was deadlift day, I did 5 reps @ 82.5k, 3 reps @ 93.5k, and 4 reps @ 104.5k. I was so happy to have pulled more than my old SRM off the ground for four reps! It was quite exciting. It made me look forward to doing “CrossFit Total” so much more on Monday! The WOD was three rounds of 7 pullups, 14 burpees, and 21 situps. I made it through the three rounds in 6:08. I was thrilled that I did the first set of pullups unbroken! That is the most consecutive pullups I have ever done. I think working on my dead hang is really starting to increase my upper body strength. : ) I was pleased with my time, it seemed to be among the average for the ladies throughout the day.
Wednesday was a rest day for me but I still managed to stop by the gym, after a nice relaxing tanning session to get my row on. I decided to go ahead and complete the first row WOD Bill created for us this week. It was 6 rounds of 2:00 rowing, 1:00 rest for total meters. I only pulled 2803 meters, which isn’t that great. I was hoping to get around 3,000 since it was a total of 12:00 of rowing, and in 2 minutes I can row 500m. Rowing longer distances just isn’t my thing…I will continue to work at it and hopefully get better at pacing myself and figuring out a comfortable pull.
Thursday we worked on the floor press. I did 5 reps @ 35k , 3 reps @ 40k, and 8 reps @ 45k. I felt like it was a good floor press day and can really feel my strength increasing. The WOD looked like a doosey…it was a 5:00 AMRAP of 5 snatches, and 5 overhead squats at 35k, then a 2:00 rest, and another AMRAP for 3:00 of kettle bell swings (16#). We had several people in class so we had to run in heats. I ended up assigned to the second heat, which really wasn’t too great for me…it gave me a chance to see how brutal this WOD was going to be on my wrists and shoulders. After seeing other scores up on the board I decided that getting five rounds would be acceptable. Shortly into the WOD I realized getting five rounds would be a miracle. On the fifth snatch I kept the bar over head to go straight into my OHS, this kept me from having to do an additional snatch to get the bar back over head. Unfortunately come the third round I was unable to do the OHSs unbroken and had to re-snatch the bar for the fifth OHS. I got incredibly irritated and just completed lost my head the rest of the WOD. I enjoyed my 2:00 of rest before I dove right into the 3:00 kettle bell swings. The previous Saturday I was able to get 100 swings in 4:00 so I was hoping I could at least get 75 this time around. Well, right around swing number fifty I see Zach out of the corner of my eye (he was snatching in the 3rd heat) fall to the ground holding his face. Clearly I was distracted and worried he had really hurt himself. I finished the WOD, and rushed over to him. He had snatched the bar right into his face; he had a huge gash right between his eyes. I knew right away I needed to take him to the hospital for stitches. We got him cleaned up and headed to Good Shepard’s emergency room. Zach ended up needing five stitches to close the wound. And to top it off…I got a little woosey watching them sow him up, and I ended up having to be carted out of the hospital in a wheel chair, after I passed a silly blood sugar test proving I was “stable”. : / Can you say embarrassing?! I ended up only getting 4+1 snatch in the first AMRAP & 74 kettle bell swings. I was not happy with my performance in the least. However, I knew tomorrow would be another day and hopefully I’d rock the next WOD.
Friday’s are front squat days at the fort. I made it to the 4pm class to do 5 reps @ 56k, 3 reps @ 64k, and 3 reps @ 71k. The last set was a PR for me, so I was really excited to see my strength is increasing. The WOD was 1,000m row and then complete 50 box jumps (20”) for time. Bill and I discussed pacing before I got on the rower and hoped I could pull a 4:00 1,000m. I had a really hard time staying consistent with my pulls and staying on pace. However, I was still able to pull a 4:04, which was a PR for me! I headed down to get to my box jumps and my legs felt like jello, but I knew if I could just rep these out I could possibly have one of the fastest times of the girls. I knocked out 12 right away, took a breather and then continued in sets of 10. The last 5 were tough to get and I broke them up 3 and 2. I ended up with a time of 6:21, which I think was the best girls’ time. I was really happy with my performance and even happier I had improved my 1,000m row.
I set my alarm for 7:15am this morning so I could make it to the Oly Lifting class, but for some reason I was wide awake in bed at 6:15am. : ( On the drive to the fort Zach and I decided I need to work on my OHS technique since I had such a terrible time with them on Thursday. After a few warm-up sets I loaded the bar to 45k, and Jennie realized the width of my hands were way too far apart. I walked them in and really saw an increase in stability with my shoulders. Once we had this figured out I was determined to walk the weight up and get a new PR. I attempted 55k three times and finally stuck it the last attempt! I was excited and my lock out felt better than ever. We moved on to the team WOD. We were to complete 10! of burpees, and body rows, rest, and then 10! ball slams and situps. My team consisted of Charlie, Chris T, and me. I was excited and really felt like we could be contenders for the belt! The WOD started and it looked like we were flying thru…all of us completed our reps unbroken. However, somehow we took the longest to complete the first 10!, it took 11:21. We moved on to the ball slams and situps, I hoped we would make up for lost time here…we finished with the second fastest time of 7:44. Unfortunately it didn’t help us enough, we ended up getting close to last! Oh well, I know the guys and I worked our tails off and gave it all we had. I thought it was a great WOD I was a huge fan! After the WOD the Fort hosted a paleo breakfast. I snacked on some yummy eggs, sausage, bacon, and a few paleo sweets (including fresh squeezed OJ – delish!) Typically when we all kinda hang around after team Saturday we end up trying to compete for spots on the record board and today was no different. Charlie, Zach and Bill hit up the rowers to try to score a top spot for the men’s 100m record. All of the guys PRd! I was really happy for them. This inspired Alicia and I to plop down and give it a try. I ended up pulling an 18.8 for 100m which got me the second place spot up on the board, I was super pumped! Then I helped KTuck get loaded up with the weighted vest so she could PR on the heaviest pullup. She did an amazing job and took the top spot! Finally, RTL and I were testing our broad jumps and decided to measure our longest distances. I ended up getting 74.5” which put me 3rd on the record board! Today was a great day…lots of PRs, a great WOD, and delicious breakfast. I LOVE Saturday’s at the fort…
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