Whelp, somehow it’s been almost a month since we talked fitness and boy do we have a lot to talk about. First I’ll recap some of my wods from the past month…and then at the end we’ll talk a little bit about progress! Soooo, let’s go way back to the beginning of September and recap shall we?
1. Saturday morning partner WOD
2. Sunday morning WOD – 8 rounds completed!
3. 40 squats, then 5:32 with 85# for the snatches
4. Saturday morning partner WOD – 4 min of tabata, then 27:47 for parts B & C
Getting better at snatches!
1. A new deadlift PR! 230# plus 5+7 for the wod
2. This wod is called – Lindsay in her element! Crushed it! 7:22 rx
3. We redid open #wod 13.2- in march I got 230 reps. Today I finished 266!
4. Holy effing shoulders! 17:25 Rx plus dead lifts, snatch balance and box squats
1. Lots of clean & jerks at 115#, then 9:32 Rx for the wod
2. Team training – wod 1- 6:05 w/ banded ring dips, wod 2- 9:02 w/ hand release pushups instead of hspu bc my neck is bothering me, then 14:27 for the team wod.
3. Redid open #wod 13.4- in March I got 25 reps. Today i got thru 63 reps!
4. PR’d my Nancy time my 90 seconds! 13:39
1. Harder than it looks! First time using a 53# kb! 7:21 with a 53# kettlebell
2. PR’d my overhead squat before class – 115 x 2! Then a shitload of snatches…then 6 + 12 for the wod
3. 2×400, 3×300, 3×200 sprints, then 11:32 for the wod
4. Redid open wod 13.3 – in march I finished the wall balls in 8:11 and got thru 56 double unders. Today I PR’d my Karen time- 7:43 and finished all my double unders with 2:29 left!
Lots of walk with the dogs!
Then & Now
I just want to take a second to chat about progress. If you were reading carefully, you may have noticed I mentioned that we’ve been redoing the Open WOD. If you’ve been reading long enough, you’ll remember way back in March when The Crossfit Open started there were 5 weeks of workouts and you complete them with a judge to count your reps/record your times…then the people from all over the world with the best times in the open qualify for regionals. Since it’s been about 6 months since we did the workouts, our box is going back through and doing the exact same workouts again to track our progress.
Just for fun, I went back to my previous Fitness Friday posts to see what I wrote about the workouts right after I did them. I’ll share what I wrote back in March, and then how I felt in September after the redo:
March: My goal was to get through the first 40 burpees, the 30 snatches at 45 pounds, the next 30 burpees and then to at least get a few snatches at 75#. I knew that would be a PR for me. The most I’d ever snatched was 60#. I got through the first set of burpees, the first set of snatches and then second set of burpees. Then we had to change our own weight. By the time I got the bar set up for the 75# snatches, we were 11 minutes into the workout. That meant I had six minutes left to get as many snatches as I could. In those six minutes I got 7 snatches at 75#. I also had about 20 failed reps. My form wasn’t pretty, but I’m proud of the ones I got!
September: Repeated #crossfit open 13.1- five months ago I got 107 reps and spent 11 minutes struggling to get 7 snatches at 75#. Today I finished all 30 reps at 75# + 20 more burpees with 1:45 left in the workout! 150 total reps! Now I just gotta work on that 100# snatch!
Progress: Then I could barely snatch 60 pounds. Now I can do 30 snatches in a row at 85 pounds.
March: My goal was 210 reps (7 full rounds). I got 230 reps! I was proud of myself. I really struggled with the very last shoulder to overhead I did and had to try 3 times to get it up, which cost me time…otherwise I think I could have finished that 8th round. I also hit myself in the teeth with the bar as I was moving from shoulder to overhead to deadlift. It hurt like crazy and I spent most of the workout hoping I didn’t chip a tooth!
September: We redid open #wod 13.2- in march I got 230 reps. Today I finished 266!
Progress: Then I struggled to get 75# over my head. Now I can get 125# over my head and 75# feels LIGHT!
March: My goal was to finish the double unders. I’m pretty good at double unders, but I’m not good at them when I’m gasping for breath after doing 150 wall balls. So I got through all the wall balls and 56 of the 90 double unders for a total score of 206 reps. This workout was BRUTAL.
September: Redid open wod 13.3 – in march I finished the wall balls in 8:11 and got thru 56 double unders. Today I PR’d my Karen time- 7:43 and finished all my double unders with 2:29 left!
Progress: I remember this workout completely destroyed me back in March. I was gasping for breath…I couldn’t get my legs to move…it was miserable. I left thinking “I want to die.” Now, I finished my wallballs almost 30 seconds faster (even after a heavy leg day the day before) AND I easily finished all my double unders. I left thinking “well that wasn’t so bad”. Still working on getting a muscleup though!
Open WOD 13.4
March: First of all…anyone that does crossfit with me knows how much i hate toes to bar. I can do them, I just can’t string them together. And a 95# clean and jerk is 20# more than i’ve ever put over my head…so I knew that’d be tough. My goal going in was 20 reps. I was able to do 25! I got through 7 of the clean and jerks out of the set of 9 and then it just got too heavy and I could clean it but I couldn’t push it up over my head anymore. I knew this one would be tough for me though so I was happy with my 25!
September: BOOM! Redid open #wod 13.4- in March I got 25 reps. Today I got thru 63 reps!
Progress: Then 75# was a lot of weight for me to put over my head. Now, I regularly use 95# in workouts. I still am not great at stringing TTB together but I’ve gotten better! Felt so good about this workout after redoing it.
Open WOD 13.5 is the last one we have to redo and we’ll be tackling it next week so I’ll be sure to let you know how it goes!
Although I’m pretty proud of myself, I’m not sharing these comparisons with you guys to brag. I’m sharing because I want to show you guys that if you stick with something, work hard, push yourself and believe in yourself, you WILL improve. You’ll get better at your weaknesses, you’ll get stronger, you’ll get more efficient…and there’s no better feeling than crushing a workout you previously struggled with!
Do you ever re-do workouts to see if you’ve improved?!
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