I had to come in and make up some squats, so I did my work outside so I wouldn’t disrupt anyone. I had to do my squat program, of 20 back squats at 140lbs, and then immediately do as many DLs as I could unbroken with the same weight. I got 20 reps of that before I dropped the bar. My hands and back had had enough of that nonsense.

The WOD I was making up was:

12 min AMRAP

10 front rack lunges (95/65)
10 push press

I screwed up and used 75lbs, whoops

Of course, I forget how many rounds I got, because I didn’t write it down. 6 or 7 maybe? 8? I don’t know. Guess I’ll have to do it again someday and find out. 🙂

I finally got an old friend to come along with me to CFTC! It was an awesome time, and I think he really enjoyed it too.. Now, if I could just get him to join! Hah..

WOD was:

22 min AMRAP
Partner 1 – 400m run (I rowed)
Partner 2 –
5 burpees
10 ball slams (30/20)
15 lunges

We ended up getting 11 rounds plus 10 reps. Pretty awesome! We had a great time, and it was a great workout.

I LOVE Fight Gone Bad! It’s one of my favorite old school CrossFit workouts. I didn’t want to see my score that I had previously gotten, but I looked anyway. I’ve done it a few times, but my best scores were 218 and 236. (the 236 was unofficial, as I had done it with Derek in the side gym, over two years ago!)

“Fight Gone Bad”
3 rounds

1 min max effort wall-ball (20#/16#)
1 min max effort sumo deadlift high-pull (75#/45#)
1 min max effort box jump (20″)
1 min max effort push press (75#/45#)
1 min max effort calorie row
1 min rest

*score is total reps of all three rounds*

Today I ended up scoring 271! I knew that after I got through my 2nd round, that I had blown my last score out of the park, so I was REALLY happy with that! 

Fight Gone Bad at my awesome gym, CrossFit Total Control!

Snatch Balance work. I did 115 for my heavy single snatch balance. That was good!

The WOD was

14 min AMRAP
25 DUs
10 T2B
10 OHS (95/65)

I did singles, because of my feet. So sick of my foot pain from that jumping, but the only thing that keeps it from hurting is.. not doing it.

I scored 4 rounds + 52 reps.

WHAT. I know it doesn’t make sense to like, go to CF once or twice a week and expect to PR something I haven’t PRed in years, but that’s basically what I did.

STRENGTH
1rm front squat

I skipped right over 215 and went straight from 205 to 220… and… I GOT IT. It sounds so silly, but I’ve been trying to get past my 215 front squat for what seems like FOREVER. I can now front and back squat more than I weigh. 🙂 That’s so awesome!!!

METCON
“Transformers”
10 rounds
2 squat cleans (225#/155#)
3 muscle ups
4 handstand push-ups

the MU substitution was 3 ring rips/3 ring rows per MU. I ended up doing 9 + 11. The last time we did Transformers I got 9 + 4.

Pretty excited for my Front Squat PR, still! 🙂

So because I flew back into West Palm from our New Hampshire snowboarding trip on Saturday evening, Dave decided to fly down to Fort Lauderdale early Sunday, have me pick him up, book a room, and go to Ultra on the last day (Sunday the 29th). Ultra Music Fest is something we usually do every year, but this year we said we weren’t going to go. We did. We couldn’t stay away, and actually, it was perfect. We went for one day, experienced the madness, got to see some great music, eat some great food, and done.

Because I knew we wouldn’t be back to Jax by 5p EST no matter what was said or promised, I made arrangements with Peak360 CrossFit again, just as I did last year, to come do the final WOD of the Open.

I got to see Noah Ohlsen again, and he even took the time to judge me and cheer me on during the WOD!

It was a beast of a workout, and a total gasser. Everyone kept saying this but I just wasn’t believing them, apparently.

15.5 was:

27-21-15-9 reps for time of:
Row (calories)
Thrusters (65lbs)

I finished in 13:52.

What sucked was, I had a cough during our trip up North, and it hadn’t quite gone away when we returned back to FL. The dryness of the air and the lack of oxygen in my lungs made for a whole buttload of fun times. 🙂

Me, Noah’s amazing pup, and Noah!

We sped off to some amazing Cuban food afterwards, in which I sat there and died the entire time. Exercise-induced asthma, they call it, and I’m sure I set my healing time back by about a week by doing that WOD, whatever. I got to WOD at Peak360 again and finish another CrossFit Open!

So it has sort of become tradition that when Pete and Katie are here, that we do an Open WOD at CFTC! It’s become a thing. And then Pete goes home and kills it at his home base and destroys his FL scores. I get it. Don’t want to make us look bad or anything! 😉

So 15.4 was a tough one. It was HSPUs and Cleans. Lots of them. And the measuring for HSPUs was weird, and I can’t even do 1 unless I have an abmat and a plate, so.. I did scaled again. Fine, whatevs.

Scaled was ridiculous.
10 push press (65)
10 cleans (75)
repeat, repeat, repeat

So silly that it was different weights.. because then everyone doing scaled needed two bars, double weights. It just wasn’t very efficient, I don’t think.

Anyway.. I ended up doing 138 reps. Which is great and all, but it was scaled. I still did well, and I still enjoyed the work! My traps and shoulders especially appreciated it.

Katie and Pete did awesome, too! Of course. I am so proud of them. I need to post some pics of us!

We had our awesome guests Katie and Pete in town this week!! So great to see them, and we even got to WOD together, of course.

bench press 5×5
-50 calorie row buy in-
3 rounds
10 deadlift 225/155
3 rope climb
50 double under
-50 calorie row buy out-

This WOD looks much nicer on paper.

Find your 1RM Squat Clean Thruster

I PRed AGAIN! I was able to do a 165lb Thruster! That’s only 10lbs less than my old C&J 1RM! Dude.. I can totally go up. SO AWESOME. 

WOD:
Death by Thrusters
75/55lbs
Min 1, 1 thruster
Min 2, 2 thrusters, etc

til you just CAN’T go any further!

I got through minute 15!!!! I was going for 16 or 17, but, I’ll take it. That was rough and I wanted to quit (but I didn’t) and when I finished, my legs hurt, my arms hurt, everything hurt and was shaking, BUT IT WAS AWESOME.

So I’ve never done a Chest to Bar before.. and when the Open WOD was released, being a repeat of one of last year’s Open WODs, I was like, fuck, here we go again.

WORKOUT 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

I of course did my 65lb overhead squats in no time. And then I spent the rest of the time working on getting that ONE Chest to Bar… I can do pull ups now, so why can’t I just go up a little higher and do C2B?!?! Well, with Russ’s coaching and Dave’s motivation, I GOT ONE! Ecstasy, really. Seriously. I keep improving in these little things. You wouldn’t know it by my weight, or size, or appearance, but it’s slowly happening. Beaming!! I got ONE! I finally could submit a score showing that I was able to get past the OHS.

____________________

I ended up repeating my WOD the next day and I got another two reps! Tom helped me and coached me, so with the help of Dave, Russ and Tom, I was able to figure out the physical strategy of getting high enough up on the bar. Three whole reps! Score of 13 resubmitted, whaaat. 🙂