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This Week’s WOD’s + Ripped Callus Remorse

Yes, I really like working out barefoot at Crossfit Great Bridge

Yes, I really like working out barefoot at Crossfit Great Bridge

So, the worst thing to happen to me this week was not 13.4. On the contrary, I think that was the least painful open WOD so far. The most painful thing to happen this week was ripping a huge callus on my left hand ten minutes before 13:4! And the subsequent horrible pain from having to apply new skin like three minutes before doing toes-to-bar. I don’t know if you’ve ever had to use new skin… but if you have, you know what I’m talking about. Yowwch. I even went out of my way the day before to buy gloves cause of my ripped callus on my other hand… then didn’t wear them, of course, cause – well, cause gloves suck.

Anyway, here’s this week’s WOD’s.

Monday: 3×5 Back Squat, then
3 rounds:
20 burpees
20 toes to bar
Result: 135 lb. back squats
9:52, Rx
Yes, commence the hand-destruction that continued all week and culminated in the holes in my right palm and left… whatever that area on your hand is where all your main calluses are.

Tuesday: 10 min Amrap:
5 power cleans 125/185
7 handstand push-ups
9 ring dips
Result: 2 Rounds + 1 handstand push-up @ 95 lb. + band for ring dips
So… I didn’t really try to get a lot of reps with this WOD. I basically used it for skill practice of my handstand push-ups, because… I’ve never done them before! It was rough – it probably took me 4 minutes at least to get through the first 7 handstand push-ups – but I’m proud that I got through them. Not bad for never having done them before!

Wednesday: Sequence of:
21-18-15-12-9 unbroken pull-ups for time
Result: 7:49, broken
Then: 10 100-m sprints with 90 seconds rest in between (not for time)
Well, this is how my palm ripped. 75 pull-ups later…

Thursday: Rest!

Friday: 13:4
Y’all can look that up here if you haven’t been paying attention.
Result: 41 reps, Rx

Unfortunately, I was more concerned about the horrible burning in my torn hand than throwing 95 pounds overhead. But I liked this WOD. I wish I had done it over after my hand healed, but it’s alright, I feel pretty good about what I did.

For those of you who are at this point annoyed with me going on and on about my ripped calluses… go somewhere else because you’ve obviously never ripped a callus! It’s a tragedy! You work so hard to get these wonderful, hideous, stone-hard, perfect-gripping monstrosities to help you with your WOD’s, and then all your hard work is nothing more than a disgusting flap of too-hard skin on the floor. Yes, friends, this is only a taste of my sure-to-be hit, Ode to a Callus, coming soon to Functionally Fit. 😉

As always, I’d love any input you have about the Open or whatever other primal things you’d like to discuss!

This Week’s WOD’s


Meet my caveman. ❤

Monday:
On the minute for 20 min:
1st min – 35 double-unders
2nd min – 2 cleans
Result: 95 lb. cleans

Tuesday:
3×5 Shoulder Press
Result: 65 lb.
Then:
3 rounds, 3 minutes each:
8 Pull-ups
8 Thrusters (65/95)
1 min rest between rounds
Result: 84 reps, Rx

Wednesday:
3 rounds for time:
30 wallballs
20 box jumps (20″/24″)
400 meter run
Result: 16:59, Rx
Um… obviously, we didn’t know what 13.3 was going to be until after we did this WOD…

Thursday: REEEEEEEST! So very needed.

Friday:
13.3… Aka, Death by wallballs.
12 min amrap:
Karen (150 wallballs)
90 double-unders
30 muscle-ups
Result: 158 reps, Rx

Saturday:
10 min amrap:
5 deadlifts (135/225)
10 pushups
15 squats
Result: 160 lb., Rx

Questions? Advice to get better at Karen? (Yes, I know, man up. But omg…) Horror stories about 13.3? Anything primal is comment-worthy!

This Week’s WOD’s

Torture at Crossfit Great Bridge. (If your butt is in this picture and you really don't want it there, please let me know. However, you're a party pooper.)

Torture at Crossfit Great Bridge. (If your butt is in this picture and you really don’t want it there, please let me know. However, you’re a party pooper.)

Monday:
4 rounds for time:
400 meter run
10 overhead squats (95 lb./135 lb.)
Result: 12:14 @ 65 lb.
Lesson of the day… work on overhead squats. Obviously… 30 lbs. under Rx is pretty crappy.
On my own lifting: Deadlift 3×5 @ 155

Tuesday:
21-15-9 reps for time:
KB Swings (45/70)
BoxJumps (24″/30″)
Push Press (75/115)
Result: 11:50 @ 65 lb.
Lesson here? Don’t underestimate. Definitely could’ve pushed 75, added maybe an extra minute at most. Well, now I know.

Wednesday:
On the minute for 20 min”:
Even min: 3 Squat Cleans, increasing each round
Odd min: 30 seconds, max rep strict pullups
Result: 105 lb. final clean weight, 22 pullups
Not too shabby for my first WOD with strict pullups (no kipping allowed).

Thursday: 
For time: Sequence of 21-18-15-12-9-6-3
Toes to bar
Then 5 burpees + 20 double unders between sets
Result: 16:39, Rx
This was… way harder than it sounded when I read it.

Friday: 
Crossfit Open 13.2!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)
Obviously the girl weight is 75, not 115. The Crossfit website apparently puts the men info first… sexists.
Result: 169 reps, Rx

Questions? Comments? Snide remarks or constructive criticism? Comment away.

This Week’s WOD’s

Photo and complementary days of soreness courtesy of Wellness One Fitness/Crossfit Great Bridge

Photo and complementary week of soreness courtesy of Wellness One Fitness/Crossfit Great Bridge

Well, the “Crossfit season” has begun. Crazed athletes everywhere have just submitted their first open scores and are losing sleep thinking about the next four workouts. Meanwhile, this girl is… simply regretting the doughnut she ate today. Now, for the rundown of this week:

Monday:
Meet Cindy, the girl who left me with throbbing shoulders for four days after this WOD.
Cindy – 20 min Amrap:
5 pullups
10 pushups
15 squats
Result: 13 Rounds (3 rounds Rx pushups, remainder w/ knee pushups)
Now, I definitely didn’t take the gold for speed on this one. However, I’m happy to say that this is the first WOD I have done with all Rx pullups and no band for support! I also did the first 3 rounds with Rx pushups. However, had to give that up when my shoulders turned to jell-o. But watch out, pushups, cause you’re next.

Tuesday:
12 min Amrap:
3 power cleans (125 lb./185 lb.), touch & go
10 toe to bars
15 Wallballs
Result: 4 Rounds @ 95 lb.
As if Cindy didn’t destroy my uppers enough…

Wednesday:
Big, fat, luxurious REST DAY.

Thursday:
2 Rounds for time:
1 min dumbbell squat cleans (20 lb./35 lb.)
1 min deadlifts (155 lb./225 lb.)
1 min pushups
1 min dumbbell jerks (20/35)
1 min rest
Result: 46 reps for round 1, 51 reps for round 2, Rx baby

Friday:
Open WOD 13.1! Read the last post if you don’t know what that is. Uh, and while you’re at it, step your game up, cause everyone knows what that is by now.
Result: 120 reps, Rx
Didn’t quiiiite make it to the 100 lb. snatch. Okay, I was off by about 10 @ 75 and 20 burpees. But I think I did pretty well anyway. I have horribly flat feet that always cramp up during WOD’s like this, which is what happened during the second round of burpees, so I ended up doing the rest of the WOD barefoot. Currently I wear the Crossfit Nano U-forms for most of the WOD’s and occasionally put on my Pumas for running, but I’m thinking about a very minimalist alternative since I seem to have less cramping problems when I’m barefoot. Definitely open to any helpful suggestions in this area, so please let me know if you have an opinion in the minimalist shoe discussion.

Saturday:
Partner WOD:
5 min of front squats, pick your weight. Alternate w/partner for max reps. Result is weight x number of reps completed.
Then, 15 min amrap, alternating:
Partner 1 – 400 m run
Partner 2 – 15 wallballs and 10 box jumps (20″/24″)
Result: 6, 370 lb./7 rounds with my great partner, Olivia!

I apologize for the lateness of the Wodcast. It should be posted soon, and we’ll be talking about the Open. As always, please feel free to leave questions, comments, concerns, or pictures of you drinking beer while doing burpees below.