Back squats & Met Con @ CFD

Back squats - worked up to 5 x 3 at 145#
(I did 5 sets of 3 reps... I always forget if it's 5x3 or 3x5)

MetCon - this one was fun, did it in groups of 3.
One person rowed 250m while the other two did either sit-ups or box jumps. After 250m, everyone rotates. We went for 12 minutes, I think. I got through 3 rounds and did a total of 63 sit-ups and 40 box jumps. (Tough doing box jumps right after rowing!)

Filthy Fifty @CFD

W00t! I've been wanting to do this one for a while now.

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
25 Knees to elbows (super weak)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14 lb ball, 8' target
50 Burpees (20 full push-ups, 30 on knees)
50 Double unders (felt great!)

Time: 29:40

The biggest disappointment was the knees-to-elbows. I can't do one, so I did 25 floppy things... I need to work on those and pull-ups.

working on deads & kips @CFD

I was the only one who showed up for the noon class, so I got to pick what I wanted to work on. I chose heavy deadlifts & kips.

145# x 5
165# x 3
175# x 3
185# x 1 --> I tweaked my back on the way down. Grr! It was easy enough to lift, but I didn't dare do any more. (I'm lying on the couch icing right now. Grrr.)
I really wanted to get up to 200+ again... next time.

Kipping felt fine, not affected by my back tweak. No set workout, just practiced my form. Got a better hip snap and did a better job of pushing on the bar after reaching the high point. Had a few good reps in there!

Cleans & Double Unders @ CFD

Warm-up: 500m row, plyos, Bergner's warm-up

Work-out: AMRAP in 20 minutes of...
15 cleans (75#)
25 double unders

I finished 4 rounds + 10 cleans.

On the 1st, 2nd and 4th rounds, I got unbroken sets of double unders! I couldn't get them to work on round 3 though.

I did 70 cleans altogether - uf da. My lower back was definitely getting tired and sore by the end of it. I think I would have preferred 10 cleans + 50 DU's.

Jackie @CFD

Warm-up:
500m row, mobility stuff, a few push-ups...

Jackie:
1000m row - 3:58
50 thrusters - 35#
30 pull-ups - worked on kipping for the first 5, did the rest jumping
Time: 10:27

25 thrusters, 15 kipping pull-ups
15 thrusters, 9 kips
Note: my kips weren't big enough - I got my chin above the bar on just a few of them. But I made progress! Yay!

Deadlifts & dips @CFD

5 rounds:
10 deadlifts (135#)
30 dips (hands on paralettes, feet on 18" box)
Time: 20:53

Rowing & push-presses

Warm-up:
2 rounds of 10 squats, 10 GHD sit-ups, 10 GHD back extensions

Workout:
4 rounds of: 500m row + a set of 65# push presses (21-18-15-12)
Time: 21:05

Rowing times: 1:58.7, 2:01, 2:02, 2:03

Notes:
The rowing was tough - I did not feel powerful at all... more like I was just slogging through it. Wonder doing this fasted (15 hours) made much of a difference in how I felt? When I go to to the 6am CrossFit classes, I'm only about 8 hours fasted. Regardless, I was 5 minutes faster (and lifted 5 pounds heavier) than last February.

Super burpees

Warm-up: 500m row

6 rounds of (2 min on/1 min off) super burpees, with 20# dumbbells.
Each super burpee consists of
- a push-up (hands on dumbbells),
- two rows (one per arm),
- a dumbbell clean that goes straight into
- a thruster

I managed 8 super burpees per round, so 48 total. The workout was supposed to be 7 rounds (20 minutes) but I ran out of time! It felt good though - about the right amount of weight. Could maybe bump up a little. Pretty comparable to previous efforts.

Climbing!

About an hour of climbing, mostly 9's, 10a's and 10b's.

Back squats @ CFD

Heavy back squats today.
135#: 5, 5, 5, 4, 4

We were supposed to keep increasing the weight with each new set of 5, but I guess I was a little optimistic about how much I could lift!!

Snatch Day @CFD

Warm-up:
400m of plyos, lots of posterior chain stuff, handstands

Snatch technique, then some lifts:
45#: 3, 3, 2
55#: 2
65#: 1, f

400m run: 1:22 (I think it was a little shorter than 400m...)

Box jumps, pull-ups, dips @CFD

AMRAP in 20 minutes:
30 box jumps (20")
10 pull-ups (barely jumping)
10 dips (on parallettes, feet on box)

I completed 4 rounds + 16 jumps.
Have been sick and definitely felt like I had low blood pressure - not quite enough blood flow to my brain, so I kept having to sit and wait. Glad I went though!