Memorial Day Murph

Sunday: 1k row at the South East CrossFit Games, for time: 3:53.5 I lost the challenge by 10 fucking seconds. G-damnit! Shouldn't have done it so soon after I ate.

Monday:
W/U: Muscle up practice, mobility

Then: "Murph" For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

90min 53seconds

This was my first time doing Murph and doing a 100 pull up WOD. Did it on campus at the red semper fi bars. Cut the PRT loop out of the corner that goes around the basketball courts, so the run was probably a little over a mile. It felt pretty good to get through this WOD. The pull ups took forever, naturally. Played with the butterfly technique, couldn't link it together but I generally got the hang of it. Right hand ripped at pull up 60 and the left hand tore pretty bad at 85, so I finished the last 15 holding on with my finger tips. The push ups were done military style. The squats hurt more than I thought they would. I wanted to get the first 50 unbroken but that didn't happen. The last .5 miles of the last run I was able to pick it up, surprisingly, and felt like I was actually running rather than hobbling. Overall a very motivating and rewarding experience. Did it in my SICFIT USMC fight line shirt too. Reminded me to lead from the front. Yut-yut.

I totally sweat-logged my phone doing this though. Why I thought that having my phone in my bra while sweating for over an hour was a good idea I will never know. #dumb

Push, push, push

3 rounds for QUALITY:

10 push ups
10 wide push ups
10 lateral push ups
10 narrow push ups
30 V ups
2min rest between rounds

Those V ups sucked. So did the narrow and lateral push ups - goats that will soon be gone.

Back Squats and Swimming

09:00: Riddle gym. Scared all of the little boys with my weight and angry faces.
W/U:
10 air squats
mobility
10 OHS @ bar
10x 135# back squat

Then:
Back squat: 3-3-3-3-3
Went down like: 155(3)-175(2, rounded 2nd rep)-160(3)-165(2)-165(3)! PR-175F-170F

17:30: Pool Mainsite WOD
W/U:
10 air squats
Deep water diving & relaxed swimming
Relaxed 100m

Then:
5RFT:
50m swim
25 push ups
11:11
Broken toe made push ups awkward

Regionals WOD 1

W/U: Row 500m
2x: 10 meter:
butt kicks
high knees
high kick

10 pass throughs
10 good mornings
10 pull ups. Did my first two dead hang underhand grip! :) Had rest in-between, then finished it out working my kip

Skill: HSPU

For Time:
1000m run (ended up being 1200)
30 HSPU
1000m row

15:26

Had to scale HSPU to green 2" band hanging from the bar with 1" purple band for the shoulders. Kinda frustrating I've been on this set of bands for a few months now. I had a 4:09 1000m row. I wanted it under 4min but I'm still surprised I did so well considering how tired I was. I guess I'm a pretty good distance rower and runner even though I'm so short.

Regionals WOD 6

Friday: w/u: 500m row
2x
10 squats
10 sit ups

Skill: muscle up transition. Got really frustrated with this. Can't seem to get up high enough to get over the rings

Regionals WOD 6

20 Calorie row
30 burpees
40 GTO double arm KB (45/25)
50 toes to bar
100 ft Overhead lunge (45/25)
150m sprint

26 something cause I did it in boots & utes and wanted to die

Saturday:
Played hooverball at the beach with a 14# med ball. It was super fun. Then played in the water, went SUP and surfing (but not really, just chilled on the pickle board) with MK and had some mexican food afterwards. It was an awesome day.

College Graduate

Saturday: beach wod, barefoot
3rnds for time:
~200m run out then back
~75m walking lunges out
~75m burpee broad jump back
17 something

My legs were super sore for 3 days after this. Made walking across the stage fun.

Sunday: Graduate from college. 4 years, for time. Eat lots of Greek food and drink a lot of wine.

Monday:
w/u: 500m row
400m run
10x good mornings
ass mobility

Deadlift: 3-3-3-3-3
185-195-205-235 PR-240 PR-255 PR!
Shitty rounding form on the last one, keep using my upper back to pull up the weight. Being really lazy with my technique. Need to knock it off.

3rnds for time:
10 box jumps 20"/24"
15 DL 95#/135#
20 sit ups

Did this at mens weight! I didn't see the 95# until after I de-loaded my bar to 135#, I had only seen the 135# and the other 20" boxes were taken so I just did it tall and heavy. Felt really good!
5:39!

Later: Party my ass off with MK for her birthday. Good times. Hate her, but still love her.

Tuesday: Support roomie's SEAL aspirations and go for a 50min run. Legs are destroyed. Felt left knee pain and shin splints coming on. OUCH!

Wednesday: Early afternoon:
Support roomie's SEAL aspirations:
10rnds for time:
100m swim
20 push ups (scaled to knees)
20 abs of choice (alternated between flutter kicks and crunches)
47:50

Go home, then: 2-4-6-8-10-10-8-6-4-2 pull ups
Done on 1" band, alternated between over and underhand grips. Had to kip some during the higher number reps
Then: 25 up and down neck extensions, 25 head to shoulder, side to side neck extensions

EOB PM:
w.u: 500m row
10x good mornings
10x pass thrus
3x: 30 hollow rock hold, 30 sec handstand hold

5 rnds for time:
100m uneven farmer's carry 35#/55#
5x HSPU (scaled to negatives, which just turned into me landing on my head)
10x burpees
5x tire flips with jump

22:04
I didn't give a *bird caw* Had very little energy and didn't care about my time. Left elbow pain from all of the push ups came back and it made me grumpy.

Thursday: Tan, read, eat, rest.

But my BUTT is BROKEN

Wednesday: OHS therapy, mobility. Managed to cut weight to 144#

Thursday: Rest day, mobility

Friday: lots of mobility. Hamstring to my right glute cheek is still sore

W/U: 5min row
2x:
5x clapping push ups
5x dead hang pull ups 1st round, kip 2nd (got a strict pull up x1 for the first rep each time! :D)
30 sec L hang hold
30 sec L sit hold

For Time:
500m row
max ring dips @ red band
400m run
max dead hang pull ups @ purple 1" band
500m row
match first round ring dips
400m row
match first round pull ups

6 and 6 first round, 12 and 12 for the second, total time: 15:58

PR'd my 500m row on the first sprint: 1:56! Almost caught MK on the last sprint. Ring dips and dead hang pull up weak numbers show how much I need the work. Happy to be on it though. My butt still really hurts. Just now getting re-hydrated.

40 miles

32:08 run in boots & utes at 12 noon.

Sweat much? Dizzy, dehydrated, omg I'm never doing this again yayyy...

Sleeping in sweats.

37 miles

10:00am: 61min run in long sleeve Rogue shirt. Slightly dizzy afterwards, severely dehydrated. Right foot started to hurt really bad halfway through. Walking is now painful. Not hitting the same distances at the times I was, so my legs must really be breaking down.

12:00 Ice bath for 20min

17:00:
w/u: 400m run
2x:
5 single arm kb swings @ 25#
5 CTB pull ups
5 super slow squats

20min AMRAP:
5 CTB pull ups
10 wall balls @ 14#
15 kb swings @ 55#

*Done in boots and utes and operator shirt, no food in 22 hours.

4 rnds + 15 reps

31 miles in 3 days

31:30 run with long sleeve Rogue shirt on

Legs felt pretty good, not too much knee or ankle soreness, but that might be because I've worn my skins every time I went for a run.

So far I've probably covered 31 miles in the last 3 days. It's very surprising I haven't had much muscle soreness or mental weakness. I'm down 5lbs and 1.25" around my waist and another 1" off of my hips. Today was my last day eating, and it was mostly spinach and one pack of tuna with avocado- cause I had to eat it before it went bad, and a Recovery shake post run. After the run I felt a little delusional but nothing too major.

Hours of hours

2:13:00 run. Approx ~12.5ish miles?

Went farther than the run I did Thursday. First 30min was really slow, but that's to be expected. Picked it up for the second 30min but after that my legs were jello. Knees hurt a bit. Hit a small walk at the 90min mark but that's probably because my run was a half walk. The last half of the run was painfully slow.

Top of the World

Wednesday:
W/U:
800m run
2x: 10m butt kicks
10m side lunges
10m high kicks
10m bear crawl

6x 80m sprint

Life As Rx Throwdown WOD #3
In a 20# vest, 3rnds for time:

10 kb swings @ 55#
10m bear crawl
1 burpee
10m sprint
5 thrusters
10m sprint
1 burpee
10m bear crawl

5:14. Did 10 thrusters the first round. Stupid. Would've saved 15 seconds

Thursday:
12 mile run in 1hr 48min and 27sec.

Was able to pick it up at the end, which was surprising. Also hit a bathroom break in Boston Market off of Dunlawton after the turnaround point. Ankles kind of hurt toward the end.

Friday:
Early Afternoon: 41min run. Legs hurt like FUUUUU

17:00
W/U: 500m row
10 OHS @ PVC
Mobility for my legs

Mini Burg W/U for the snatch
Squat snatch technique, 2-3 reps @ 55#-75#-85#
Squat snatch 1's: 85# - 90#
Power Snatch 1's: 95# - 100# PR! - 105# Fail

Struggled at landing 95# nicely for awhile. The 100# was ugly with a bad left arm press out but I'll take it.

College: CHECK!

W/U:
500m row
2 rnds:
5 pull ups, kipping first round, strict on the red band second
5 wall balls @ 14#
10 pass throughs

10min AMRAP:
250m row
Max shoulder to OH @ 95#
When bar comes off of the collar bone back on the rower
3, 6 and 5 for 14 total reps

Serious weakness identified today: push presses. Need to work on it and up my weight. I tried to 'game' the WOD by taking my time to rest off of the rower and catching my breath before I started the push presses. Didn't really work. Overall not bad for staying up until 02:00 every day studying.

I am college complete. I'm ready for the next phase of my life to begin.