Tabata something else

Pull-ups: 5, 5, 4, 4, 3, 3, 2, 3 = 29 (I think... sort of lost track)
Push-ups: 7, 8, 8, 8, 8, 8, 8, 10 = 65
Sit-ups: 8, 10, 10, 10, 10, 10, 10, 10 = 78
Squats: 20, 20, 20, 20, 20, 20, 20, 20 = 160

Total: 332

I felt good on this!

Track workout

1600 meters
- 1:52, 1:55, 1:53, 1:51
- rest 5 min

800 meters
- 1:38, 1:44
- rest 3 min

400 meters
- 1:24
- rest 1 min

200 meters
- 0:43

Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.

Back squats & Met Con @ CFD

5RM back squat: 185#

Met con:
50 pull-ups (Rx'd was chest-to-bar... I barely got my chin above the bar)
100 squats
50 push-ups
100 sit-ups (Feet anchored by a kettlebell... does that count as scaling?)
Time: 15:19

Grace @CFD

75#
3:40

Hike to a nap on the beach!

Scott and I joined Kristen and Scott for a hike around Point Reyes, a beautiful stretch of northern CA coastline. 4.5 easy hike (flat, smooth trail) to the beach. Spent 2+ hours there napping & chatting, then hiked 4.5 miles back.

Scott and I fasted the entire day, except for ~200 calories worth of cheese. (We stopped at a local creamery/cheese factory and couldn't *not* sample before we bought!) We had dinner around 8pm, which made it a 22-hour fast. I felt a little low-energy, and a little hungry, but not ravenous or lethargic.

OHS, Pull-ups, Knees-to-elbows @CFD

21-15-9
OH squats (65#)
kipping pull-ups
kipping knees-to-elbows + situps (8/13, 7/8, 0/9)
Time: 15:10

400's & squats @CFD

5 rounds: 400m run + 50 squats
- 16:57 -

Times:
2:51
3:24
3:33
3:42
3:30

Last time I did this (November '08), I got 4 rounds in ~16 minutes.
Right calf is definitely not right... left one is starting to feel off too. No running for me for the next week.

Track workout

5 x 2-minute intervals: run 200m, then do push-ups for the remainder of the interval.

I finished the 200's in about 40 seconds every time. The last one was 43 I think?
Push-ups: 20, 20, 15, 10, 10 (approx.)

Tough ten minutes! My right calf has been bugging me for about a week now. It only hurts once I stop running. Definitely feels more like a tendon or ligament than muscle. Hard to stretch. Super sensitive when I try to foam roll it out. I guess I should ice. Ugh.

Muscle-up skill work @CFD

Worked on muscle-up transitions - the part between the top of your pull-up and the bottom of your dip. Nigel gave us great imagery: think of a dolphin jumping through a hoop. I started on my knees and kept plenty of weight on the tops of my feet throughout.

25 dolphins
25 kipping pull-ups

A far cry from the 30 muscle-ups (or 120 pull-ups/120 dips) Rx'd... didn't feel like much of a workout. Good thing I have a track workout tonight.

Scaled Diane @CFD

15-12-9 reps of:
155# deadlifts (all sets unbroken! Felt relatively easy!)
Handstand push-ups - did the first set with bands (blue & green), and the last sets against the wall with a shallow range-of-motion.

I had a really hard time keeping my back straight on the push-ups... it kept wanting to collapse. And fussing with the bands ate up some time... but it was fun!

Time: 8:04

Bench press, back squat @CFD

Bench press (triples)
75
85
85
85
90
95f
90

Back squat (triples)
165
165
165
175
175
175
175

Neighborly assistance, and a sprint tabata

Helped one of my classmates move into a new apartment. She's an international student and had very little stuff, so it was an easy hour of toting bags and crates up and down stairs. Sweaty but easy.

Ran a tabata afterwards. 7 minute warm-up, 4 minutes of work, 4 minutes of steady running.

Team Murph @CFD

I teamed up with Erica. We did:

• 1 mile run (together)
• 40 pull ups + 60 KB swings (24kg) - equally split between the two of us
  
• 200 push ups - I did maybe 60% of them??
  
• 300 squats - 50/50
  
• 1 mile run (together)

Time: 38:38
(For the middle sets, only one person was allowed to work at a time.)

I felt really good on the last mile!

McGhee @CFD

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps - scaled to 165
13 Push-ups
9 Box jumps, 24 inch box - scaled to 20"

16 rounds + 15

Good scaling - I kept up with Max & Kitch, who were doing it as Rx'd. Push-ups were the rate-limiting step, as usual, so I made sure to do them in small enough batches to not get burnt out - usually 6/4/3. A good workout for sure!

Track workout

3 rounds of:

200m on a 2 minute interval
2 x 100m on a 1 min int
-rest 3min-
200m on a 75 second int
2 x 100m on a 40 sec int.

I felt like I was actually using my hamstrings! Good stuff!

Climbing with Max!

Couldn't summon much grip strength, so I just climbed a bunch of 5.9's and 10a's and chatted with Max the ever-ready belayer between runs. Fun!

Snatch stuff & met con @CFD

Snatch pull (95#): 7, 7, 7, 5, 5

Power snatch (85#): 1, 1, 1, 1

Met con - 3 rounds:
10 thrusters (75#)
20 burpees
- 8:15 -
(a good one!)

Jerks, back squats @CFD

Jerks - worked up to three doubles:
105, 105, 110f, 105

Back squats - goal was to do (broken) sets of 10 at your 5RM weight
165 (6/4), 165 (6/4), 165 (5/3/2)

Split jerks @CFD

Wanted to get 125, but couldn't quite manage it. Tried 120 - hit my chin on the first one, but got it on the second attempt!

Thrusters & dips @CFD

10­-9­-8­-7­-6­-5­-4­-3­-2­-1

• Ring Dip (blue band under my knees)
  
• Thruster (65#)

11:18

Thrusters felt relatively easy. Dips felt awkward. Next time I think I'll substitute static ring holds instead of using a band.

Deadlifts, met con @CFD

Deadlifts
205 x 3
215 x 3
225 x 3
185 x 5, 2, 2, 1 (It was supposed to be an unbroken set of 15-20, but I bit off more than I could chew.)

Met con
7 minutes of power cleans (95#) and push-ups in a 1:3 ratio.
I got 22 rounds (22 cleans, 66 push-ups). As usual, the push-ups slowed me down.

Back squats & Met Con @ CFD

Back squats - seven triplets
135
155
165
175
175
175
175

Met con - 3 rounds of:
300m row
10 kipping pull-ups
8:53

Rainy day Cindy

14 rounds of Cindy. Jumping pull-ups, full push-ups (no knees).

"Two Minute Defense" @CFD

5 rounds, rest 2 minutes, 5 rounds (85# - Rx'd was 95#)

• 1 Power Clean
• 3 Hang Squat Cleans
• 2 Jerks
• 200 Foot run

Time: 13:04