Classic WOD style

Warm-up WOD
7min EMOM:
10 kettle bell swings (62 lb /35 lb)
6 burpees

5 min rest

METCON
15 min to complete 5 Rounds of:
10 box jumps
10 pull-ups
10 goblet squats (62lb / 35lb)
10 HSPU (or 5 wall climbs)

Today felt very much like a regular crossfit WOD, short, intense, and harder than it seems. The warm-up was great and I finished all the reps every minute, yay!

I did the pull-ups with the medium band, and been trying to incorporate more kipping into it, I think I'm getting the hang of it!
Wall climbs... we haven't done those in AGES and I consider them my mortal enemies. I gave it a shot for the first round, and touched my stomach to the wall for the first time ever, but holy shit they're so hard to dooooooo.
Because of those 5 wall climbs that took me an eternity to complete, I was behind and only completed 4 rounds of the WOD. (For the rest I switched to box push-ups)
But I'm a little prouder of myself, so it's all good.

note to self: wear a more supportive bra for box jumps, it is inefficient to hang on to your boobs while jumping.

Does it hurt yet?

Smolov for the day:
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs


WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)

then
1 minute of max burpee box jumps

1 min rest

Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...

Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!

Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.

Still deeply in love with Girl Coach. I hope she comes tomorrow.

Get a Grip

WOD
5 min AMRAP:

200m farmer's walk
10 power snatches (115 / 75lb)
max burpees
4 min rest

Complete 4 rounds

I tried a couple snatches at 75 lbs and it felt ok, so I decided to go with that for the wod. Unfortunately, there's only one pair of 35 lb kettle bells in the box, which shoulda been the weight for me to do, but then I decided to man it up two notches and did the first walk with 44 lbs.

Crazy mistake.

By the time I was done (dead last of the whole group) my grip was GONE. My forearms were super sore my, calluses were tearing a bit, and my fingers were cramped. I tried snatching the barbell and it was a huge NOPE. In the first round I only managed 4 snatches and failed about 4 attempts.

So then, I downsized to 25 lb PLATES (cuz there were no more kettle bells at this weight either) and while slightly more manageable, it turned out to be another ordeal in terms of grip. I also put the snatch down to 65 lb and to be able to pump out all 10 plus about 6 burpees in every round.

I also gloriously dropped the plate by my shin, so I gained some attractive bruises.

Competition Prep

WOD (in teams of 2)
"How high can you go?"

10 RFT
5 power cleans [heavy]
10 plate burpees
5 high wall ball shots

One person does the wod, finishes, then tags the teammate to start next round.

This saturday was rather empty and Girl Coach didn't go so my heart was a little broken, but the Founder Coach was there and it's always nice to see him cuz he does small talk with me and I like how he runs the class.

I got paired up with Steph who is one of the older and stronger girls at the box. She said her max clean was 125 lbs, and last time I checked, mine was 115 lbs, so we did the WOD at 105 lbs. (RX for women was 155 lbs)

Continuing with the trend that Socks Coach wants us to have more of a competition mentality about crossfit, we made lanes in the indoors soccer field, so each time wouldn't get in each other's way and everyone was traveling the same distance between the exercises.

On my second round, as I was jogging back to tag my partner, I tripped over the barbell and I (gracefully?) skid along the [fake] grass. I'm guessing I had an OK fall, cuz nobody got too worried about it, they were just like, you good? OK, GO! I scraped both of my knees and my elbow a bit, but it was minor enough to carry along with the WOD.

Of course it totally happened in slow motion in my head, and I kinda wish somebody would've recorded it. Just glad I didn't fall on my face!

Also "feels good man" that I did 15 power cleans at a weight that only last year was my max.

Wednesday nights are never packed

A little annoyed that most of this week I'll be going to the night classes.
The coach at night is not as enthusiastic as the morning ones and I don't get to stretch enough.

Onwards to Smolov Intense Mesocycle week 1, day 3:

Back squats:
1x3 60% = 130lbs
1x3 70% = 150lbs
1x4 80% = 170lbs
1x3 90% = 195lbs
2x5 85% = 185lbs

Metcon (with a parnter! - 1 partner rests, the other works)
10 burpees
20 double unders
10 toes to bar

I failed the last set of Smolov. This dude took the belt, the girl's belt!! I only got to use it for the 90% set. Yeah, yeah, I kinda rely too much on the belt (or a coach) to get me through the super heavy sets. But tonight the coach seemed more interested in rushing us to get to the metcon.

It was only me and another girl in this class so we were paired up. The guys did ring dips instead of toes to bar. No reps were given, I guess they are training for something? Or at least the coach is.

I was totally not expecting to jump rope so I wore a sport bra with barely any support, my calluses were also ripe for tearing, I thankfully made it through with my hands in one piece.

I did 40 singles cuz double unders is still something I struggle to execute. I've nailed it down to not being able to flick my hands fast enough.