Category Archives: WODs

Crossfit Day 539 – 2015 CrossFit Liftoff – 11/8/15

WODs, ,

So I signed up for a nice little competition that I found out about by chance. It was called the 2015 CrossFit Liftoff, Sponsored by Rogue (nice title, guys, pack it all in there..) It was a strength-based competition and set up on an international format, sort of like The Open, but it all took place in one weekend, and you had 3 things to be scored on, and it was divided up by weight class, in addition to RX and Scaled.

Max 1RM Snatch
Max 1RM Clean & Jerk
WOD

I was still concerned about the WOD, because that would make or break me, depending. I also hadn’t been lifting to my max since I broke my foot, so I wasn’t sure how high I could go.

The WOD ended up being such that I was better of scaling. Although I found out later that I would have placed HIGHER had I done the RX, and took a 0 for what I couldn’t do, instead of doing it ALL on the scaled level, silly.

RX Workout

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.

I scored 125lbs for my snatch, 180 for my C&J and I got 2 full rounds + 3 – 6 – 9 – 36 reps.  My snatch I scored 10lbs under my all time highest of 135, and then I scored 5lbs OVER my last max C&J, but 5lbs under my last max squat clean. Oh well! I was still happy with that.

I ended up placing 21st out of 65 or something. Pretty cool.

Crossfit Day 538 – Snatches and Cleans – 11/4/15

WODs, , ,

Lots of snatches, a few cleans. I love power cleans! We had the WOD and then we had to find our 1RM Clean right after, in 4 minutes. So here was the WOD:

7 min AMRAP
75 DU (singles for me)
7 Power Snatch 75/35
7 Burpees over Bar (I did push ups instead, because foot)
7 Power Snatch 105/55
7 Burpees
7 Power Snatch 135/75
7 Burpees
7 Power Snatch 165/95
7 Burpees
7 Power Snatch 195/115

and so on..

Your total reps is your score. So I did 75 singles, which doesn’t count in your score, and then I completed 39 reps of the burpees and snatches stuff.

Moving on to 1RM Clean, I ended up getting 175 lbs, which is 10lbs off my current PR!  I was super excited. 🙂

Crossfit Day 537 – Max Wall Balls – 11/2/15

WODs, ,

Never miss a Monday, unless it’s a horrible WOD, then make sure you have a good excuse. No but really, I always try to make it to the gym on Mondays, at least to do something good for myself.

This particular Monday was Max Wall Balls, and every time you break, you have to do 5 T2B. It was the first time I had RXed a legit workout in awhile, so I was pretty excited. I also got to use my new HandBand Pro things on the T2B! I ended up with a score of 82 wall balls. Oh yes. Not the greatest, but not bad considering I was still freaking out about jumping off the bar with my broke ass foot. (still broken)12208357_10206179532541155_6335886919793241888_n

Crossfit Day 536 – Max Effort Z Press – 10/28/15

WODs

Max effort Z press, in 10 minutes. This is what stood out to me for this day. I really wasn’t concerned about the WOD, but this was something I could tackle!

Z Press – Z press test = Sit on the floor legs extended with upright posture. Maintain an upright posture. Don’t slouch. Attempt to sit on your hamstrings to make the low back stay tight. Perform the movement like a standard overhead press in terms of bar path. Press the bar over the spine. Keep the heels and backs of the knees glued to the floor. Try not to move them. Men use 45, women use 35lb bar. Press as many times as possible in 10 minutes, with full lockout at top head through the window and bar to chest in bottom. Bar may rest on top of quads during rest.

So I got to use the 35lb bar, which was a treat and an advantage for me. I ended up completing 175 z presses in 10 minutes, at 35lbs. My triceps and biceps were wrecked, but few things beat that sense of pride and accomplishment. 🙂

WOD:

20 min emom
minute 1 : row 250m/200m
minute 2 : 10 handstand push-ups
minute 3 : 12 walking lunges with kettlebells
minute 4 : 20 hollow rocks

I modified the lunges with just air squats, as I didn’t want to further stress my foot. And the hollow rocks wrecked my back. I did as many as I could, and switched off between sit ups here and there. Yay!

Crossfit Day 535 – 5k Row for Time – 10/26/15

WODs, ,

So my arms had just recovered from my 100 pull ups madness the previous week, and I had my follow up foot appointment the following day. I decided to take it easy at the gym, and forego the scheduled WOD and do some light rowing instead.

The problem is, I got through my initially planned 1k row, and decided it wasn’t enough, so I kept going. Once I got to 2k, I figured it was stupid to stop there, and went ahead and got all the way to 5k. I mean come on, right?

I haven’t rowed a 5k in awhile, but this time I finished in 28:14. I wasn’t going for speed, I just wanted some cardio. Never miss a Monday, kids.

Leisurely 5k Row
Leisurely 5k Row

Crossfit Day 534 – Rhabdo Arms – 10/21/15

WODs, , , ,

We all should have known better. That is, everyone who showed up to do the WOD.

Complete the following in the least amount of sets possible:

Handstand Push Ups – 50 kipping 0r 30 strict
Pull ups – 100 Reps
Rest as needed

Banded bench press 10×3
:30 seconds rest between sets
Bar Weight @ 50% of 1RM
Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE)

7 minute amrap
10 ring dips
5 kettlebell swings (55/35)

Yeah. Apparently everyone who didn’t show up, just knew better.

I did 30 strict HSPUs in 3 sets. I’m actually getting better at these, even though I had a 45lb plate and an ab mat, I actually touched my head to the ab mat instead of just grazing it. Progress.

The 100 pull ups I did with a green band, and very carefully, because of you know, my little foot problem. So I had to climb up using the J-cup thing every time, strap in, and do however many I could do in that set.

I ended up completing 72 out of the 100 pull ups, in 11 rounds (including the 3 rounds for my HSPUs)

Bench we did 55lbs, easy peasy. Even with the silly resistance bands.

Ring dips, again used my trusty green band. Holy shit was this rough. Must’ve been the ridiculous HSPUs, pull ups, and bench presses that set us up for failure on this one. the KB was whatever. Light weight, kids.

I ended up completing 6 + 8 rounds.

 

And then I literally couldn’t lift my arms up to wash my face. For real. And it got worse. And worse. Through Sunday morning, I was incapable of straightening out my arms without insane pain. Talk about taking stuff for granted. It was what I now know as the brachialis muscle, or climber’s elbow, or according to another diagram, the brachioradialis and the pain was, okay, straighten your arm out with your forearm facing in. Now pinch the spot where your arm bends, on the top. It’s the bend where your forearm meets your bicep, the part on top. RIGHT THERE. Oh my god, such pain. Couldn’t sleep, couldn’t move, couldn’t lift my arms. It was definitely stupid, and I should have known better. And I didn’t even do all 100! Good God.

brachialis
Right there. That’s where it hurt!

 

Anyway, yeah. Lucky me. I ended my week of CrossFit early with such a wonderful WOD. I kept a close eye on my pee, drank a crap ton of BCAAs and water, and hoped for the best. Isn’t that really what we’re supposed to do when we think we have mild rhabdo?? Yup. That’s what we all end up doing, anyway. #ibeatrhabdoagain

Crossfit Day 533 – Deadlifts & Box Jumps – 10/19/15

WODs, ,

Yeah buddy. Deadlifts and box jumps. A winning – deadly – combination.

We started with a 7 rep max no rack front squat. Meaning, you had to be able to clean the weight before you could front squat it! I ended up getting 135lbs, which was challenging but not impossible. I am still flat foot cleaning, so I had to keep that in mind.

For the WOD, I had to do box step ups, and the DL weight was supposed to be 1.5x your body weight, so for me, I’m currently sitting at 213lbs, that would be 320lbs, which is right under my 1RM deadlift, so yeah. No. Not going to do that. 🙂

The WOD:

21 – 15 – 9

Deadlifts

Box Jumps (30/24)

I used the 20 in box and did step ups, which I was able to blow through. I kept my weight at 135lbs, which was great for me. I finished in 4:54, which is an insane time, especially compared to everyone else’s. Yes I had a lighter weight, but most people did not RX this one, either. I was super happy. 🙂

The Alicia Squad
The Alicia Squad

Crossfit Day 532 – HSPU & HS Holds – 10/14/15

WODs

So you don’t realize how much you have to adapt when you have something stupid like a broken bone in you foot. A healing broken bone. Things like handstand push ups, and handstand holds. Apparently I usually lead with my right foot, but flipping myself upside down onto the wall with my right foot forward, I was worried would ‘bend’ it too much, or put too much force on it, and I choose to lead with my left foot instead. It was a whole learning experience that, while I adapted quickly, still took a lot of thought and concentration each time I went up onto the wall.

Anyway, 10 min AMRAP

3 Strict HSPU
30 second handstand hold

then

20 min AMRAP
10 dynamic push ups
10 KB swings
100m single arm farmer carry
10 dynamic push ups
10 KB swings
100 single arm farmer carry (other arm)

I modified and did the following:

10 reg push ups (pushing up from my toes onto the stacked plates (2 25s on each side!) hurt my foot. I tried it twice, felt the pain twice, and switched to regular push ups)
10 KB Swings 55lbs
20 sit ups
10 reg push ups
10 KB swings
20 sit ups
THAT WAS ONE ROUND.

I ended up doing 10 GHD sit ups in lieu of regular sit ups for the last round, so 20 total, because my tailbone was rubbed raw from the 80 regular sit ups that I got through.

My score ended up being 3 + 20.

Crossfit Day 531 – Still Modifying – 10/12/15

WODs

Having to modify my workouts can be both awesome and humiliating, sometimes I care, sometimes I really don’t. Usually I’m just glad to get a workout in, regardless of my foot healing still. I hadn’t really done any heavy clean movements, and I certainly wasn’t squat cleaning, just for the stability part. One of the things I’ve noticed that I’ve done to adapt, is to basically do flat footed, full extension cleans. This sounds so strange, and might be hard to imagine, but because it hurts to go up on my toes (on my right foot) which basically means it is hindering any healing, I started trying to get a full hip extension while keeping both feet flat. It worked! I was still able to get a decent pull in, with some good momentum, and I noticed I started keeping my right foot flat, and going up on my toes on my left foot, ha. How we adapt.

The WOD today, I modified it a bunch but I still loved it.

20 min to find max – complex
squat clean + hang squat clean + thruster

I went up to 115. Normal days, I probably could’ve gone up to 145, that’s my hang squat clean max, as far as I can tell (awesome documentation, I know). I was happy with 115. I am still moving weight as heavy or heavier than most of the girls in the gym, which, I mean, I should be. I’m stronger and heavier than most of them, so whatevs. The fact that I did all the movements was a) stupid and b) awesome.

Moving along.

12 min AMRAP
2 Thrusters 155/105
15 sec OH hold
2 rope climbs

This is where I modified. I used 95lbs on the bar, and I completed 9 + 2 reps. I modified by doing the following:

2 power cleans 95lbs
15 sec OH hold (probably my favorite part)
and 9 ring rows

I got a great workout, I did it outside so people weren’t like ugh, she’s modifying again (yes, I know people probably aren’t saying that). It was so nice out though. It was a solitary workout, almost. Everyone was inside because of the ropes.

Never miss a Monday.
Never miss a Monday.

Crossfit Day 530 – Back Home Again – 10/8/15

WODs

So I’ve been having some mixed feelings about working out with my foot injury all week. By the end of the day, whether I’ve been working or traveling, or whatever, I’ve just been exhausted. I don’t know if it’s a result of working, traveling, healing, but I haven’t had any motivation to go in and gimp around and put myself at risk for further injury, which is why I never made it to Tuesday’s class (the day I got home) and also why I opted to skip Wednesday, too.  I ended up doing meal prep Tues and Wed because I started The Whole30 all over again. Rather, a stricter version of my paleo diet, call it whatever you want. So.. Thursday I made it in. I made myself to, and of course it felt good, but I still felt bummed.

I hate having to modify, and I hate that I can’t run (I never thought I’d say that) that I can’t jump, or land, or fully extend, or jump rope.. a million things. I suppose I should look at all the things I can do and be sickeningly positive about it, but whatever.

So anyway, Thursday’s WOD.

2 Min Plank Hold (I did all of it, and it was hard, and I wasn’t even sore afterwards, which really sucks! Something that difficult should at least make your abs or sides hurt or something, but nope.)

max standing broadjump (skipped this one..)

max dead hang on pull up bar: 61 seconds. My hands hurt and felt like they were going to rip off.

WOD

15 min emom

Minute 1: max effort push press 95/65

Minute 2: handstand walk (30ft) I did a 30 sec ski erg instead.

Minute 3: 10 pistols. I did 15 air squats

Your score is the number of push press, I finished with 105, at the RX weight. I thought my shoulders would be wrecked but nope. Not at all. Typically I would’ve been hurting after something like this. Moving 65lbs 105 times in a narrow window of time usually causes soreness, but I can only attribute it to all the freaking supplements I’ve been taking to try and get my shit to heal faster. I’ll create a whole new post for that.. stay tuned.

No picture today, sorry. I was feeling sorry for myself.

I almost always feel like I’m making excuses when I have to modify my workouts. It’s hard to not feel like a failure, or to wish you could be “as good as” everyone else. It’s hard to not be envious of everyone who can walk normally on their own two perfect and amazing feet. But then I remind myself of all the things I CAN do, and how fortunate I am to be able to do all those things. That this is just a hiccup and soon it’ll all be a memory. And we’ll look back and laugh at ‘that one time Alicia broke her foot doing pull ups…’‪#‎checkinforcharity‬ ‪#‎checkinforsanity‬