Diane @CFD

8:40
155# deadlifts, feet on a box for pike push-ups.
The deadlifts were hard, but the push-ups were harder - definitely had Elvis-leg going on!

Double unders, Cleans, push jerks @ CFD

Warm-up: 500m row & some plyos

Workout:
5 minutes of double-unders (count: 106)
5 minutes of clean+push jerks (26)
3 min d-u (60)
3 min c+pj (18)
1 min d-u (30)
1 min c+pj (7)
Total score: 247

(Full cleans: from the ground, land in a full squat, 55#)

Notes:
- I learned to keep my focus straight ahead or a little high on the double-unders. I messed up if I looked at the ground.
- The 55# cleans were just right - I kept them going at a pretty steady rate (5+/min), and kept pretty good form almost the whole way through.

Last night I dreamt I could do kipping pull-ups effortlessly!

Climbing

Can't remember all the routes I did, but I had a great time! I burned out quickly (need to build up my endurance again) but my skills were all pretty much there.

Deadlifts, pull-ups @ CFD

AMRAP in 20 minutes:
7 deadlifts (3 rounds @ 125#, 11 rounds at 135#)
7 pullups (jumping)

Completed 14 rounds

Helen @ CFD

Three rounds for time:
Run 400 meters
16kg Kettlebell X 21 swings
12 Pull-ups (barely jumping)

14:00

Weighted lunges, 200m sprints @CFD

Warm-up:
500m row
Lunges, crab walk, spiderman, PVC stretching

Deadlifts:
185# x 3 x 3

Pull-ups:
A little work on kipping (I was close!)
Jumping x 10 x 3

6 rounds of:
12 steps walking lunge (65# barbell behind neck)
200m sprint
Time: 10:58

Uf da, my running was slow, and I was pooped by the end of this one. Scott came in just under 10 minutes (same weight), but his asthma was really bothering him on the sprints, poor guy. Can't imagine doing this with weight overhead. Fun though!

I just got a pair of Vibram FiveFingers and wore them for the first time today. They are fun. Feel great.

Climbing!

Felt a little more fluid on the wall today than on Monday. Still pretty weak, but I got to the top of a 10b, so I haven't lost that much since last spring. Definitely need to work on endurance - on getting to the top without stopping.

Fran @ CFD

Fran
21-15-9
Thrusters (55#)
Pull-ups (jumping)
Time: 6:49

This was 10# lighter and about one minute faster than last time (May 19). I've abstained from pull-ups all summer. Time to get back into them!

Climbing!

Scott and I went climbing for the first time since May! It was tough (no grip strength, no back muscle endurance) but fun. We each did three runs before we were wiped out.

DT, toned down, @ CFD

Warm-up: the bike ride there, some plyos, some PVC movements

DT:
5 rounds of
9 deadlifts
7 hang power cleans
6 push jerks
65# bar (Rx'd was 105!)
Time: 6:20

Notes:
I could have deadlifted a lot more weight, of course, and cleaned a little more, but I felt that I was pretty much at my limit for the push jerks. Which was annoying... it didn't feel like a killer workout. I did a bunch of push presses instead of push jerks, as they felt better on my lower back.

6am class at CF Davis

Warm-up:
400m run, plyos, push-ups, GHD sit-ups & back extensions

Workout:
800m run: 3:40
Deadlifts: 185, 195, 195, 200, 200
800m run: 3:36

Notes:
Hard to wake up, but it felt good to work out! Only two of us in class - very nice. I wanted to do a 205 deadlift (I hit 205 last time I did a CF Total) but it just wasn't there. Soon.