Slow Cindy

Haven't done Cindy in a while. Haven't been doing many push-ups lately either - starting with round 6, all my push-ups were on my knees.

Only got 13 rounds + 5 jumping pull-ups.
Last May, I got 18! I was doing lots of push-ups back then...

Presses & met con @CFD

Warm-up: 500m row (so much easier when you've had a cup of coffee before your workout!)

Press
55# x 5
65# x 5
75# x 1, f
-> push press 75# x 5

Press/Push press (65#)
6/4
4/3
2/2

Met con: AMRAP in 20 minutes of
15 sit ups
15 sumo high pull deadlifts (50# KB)
15 box jumps (24")

I finished 8 rounds + 15 sit ups + 15 sumos. Good workout!

OHS Run Swing @CFD

4 rounds for time:
5 OH squats (55#)
200m run (maybe longer?)
15 KB swings (35#)
Time: 11:54

Practiced skinning the cat afterward!

Oly lifting @CFD

We worked on heavy snatches & cleans. Not so dissimilar from last week's oly lifting class.

Snatches - 70 x 1, 1, 1, 1
Lots of fails mixed in with the successes.
PR by 5 pounds (if you compare last week's 65# hang power snatch to this week's full 70# snatch...)

Cleans - 115 x 1, 1, f, 1, 1
PR by 10# (compared to last week's 105# power snatch)

Climbing!

10a - blue "Cranberry"
10b - black "Plymouth Rock"
10b - blue "Priori"
10a - beige "Taters"
10a/b - blue Hans Goes Up

Goal: complete these w/o any rests
10c+ - orange "Tiger Balm"
Definitely felt stronger & more confident today than Friday - yay!

Arboretum run

29 minute run, with four 1-minute intervals and two 30-second intervals.

Climbing

10a/b - green "Gobble"
10a - yellow
10b - blue "Prioki"?
10a - dark blue "Cranberry"
10a - purple "West Arete"

goal for next time: 10c/d red "Astronomical Unit", and fewer rests on the other routes

My forearms/grips were pretty weak, but I had a lot of fun - felt good to be back!

Front & back squats @CFD

Front squats:
3 x 95
5 x 115
5 x 125
5 x 135 (PR?)

Back squats
20 x 135

Met con:
AMRAP in 6 minutes of:
6 push-ups
6 walking lunges each side (12 steps)
6 box jumps (20" box?)
6 pull-ups (barely jumping)

Completed 4 rounds + 6 push-ups.
Pull-ups were the limiting factor.

Cleans, snatches & more cleans @ CFD

Finally made it to the Olympic Lifting class at CFD!

Power cleans:
85# x 3
95# x 3, 3, 3
105# x 3 (PR!)
115# f, f

Hang power snatches:
65 x 1, 1, 1, 1, 1

Met con:
AMRAP in 7 minutes, where round n=n power cleans + 3n push-ups
I got partway through round 7 (7 cleans + 9 push-ups).
I did the last rounds of push-ups on my knees. 29 total on toes, 34 on knees.

Notes:
I bet I could have cleaned 115# if I'd had a little more focus, and a few less nerves. Still, 105# is 10# heavier than my old PR, and it didn't feel too bad at all!
Push-ups were definitely the killer on the met con... at least other strong people in the class were complaining about them too!