Mr. Joshua @CFD

5 rounds:
400m run
30 GHD sit-ups
15 deadlifts (175# - 10# short of Rx)

Time: 24:50

Tomorrow will be a rest day.

Cleans & jerks @CFD

Singles:

105, 105, 105,
125 (PR), 125,
135f, 135f, 135f,
125

Jerk only: 135

Couldn't get the 135# clean!
Note for next time: practice tall cleans (triples) with 95# (=70% of 135) to get my body used to getting under the bar. I'm barely dropping down at all on the clean.

Thrusters & burpees @CFD

5 rounds:
21 thrusters (55#)
10 burpees
Time: 12:46

Scott and Max were doing 15 burpees per round instead of 10, so I tacked on 25 more burpees at the end, finished them at 15:30. Calves feel a little crampy, but not terrible.

4x400s

Part of a CrossFit Endurance workout:
Run 6 x 400m holding best possible pace.
Never slowing more than 3 sec from best interval.
2 min recoveries

I only did 4 rounds, as my calves were starting to flare up. I was slowing down a little, but I felt pretty good overall!

Times: 1:26, 1:23, 1:26, 1:29

Deadlifts (heavy singles) @CFD

205-205-215-215-225-235-245-265
Yay PR!

Need to work on keeping my shoulders back, but it felt pretty good!

Kelly @CFD

5 rounds:
400m run
30 box jumps (20")
30 wall balls (14#, 10')
- 28:26 -

Did a few step-ups instead of jumps to spare my calves. They felt alright once they got warmed up, but they are mighty tired now!

Cleans, Squats, KBS, K2E @CFD

5x3 Clean @ 70-80%
95, 105, 105, 105, 105

Back Squat 6x6 @ 70%
175, 175 (only 2), 165, 165, 165, 165

10-1 Kettle bell swings (16 kg), knees to elbows
- 8:16 -


Cleans felt relatively light.
Squats felt really heavy.
Kettle bell swings felt light.
Knees to elbows felt hard, but I was getting a much better range of motion than before - I'm really close to getting them rx'd!

Barbara Lite @CFD

5 rounds:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
3-minute rest

26:26

Individual round times:
2:39, 2:52, 3:00, 3:01, 2:56

Cleans & 200s @CFD

10 rounds:
Power cleans (10 -> 1 reps, 65#)
200m run

11:57

Box jumps, KBS, SDLHP @CFD

21, 15, 9 reps of:
Box Jump (20")
KB Swings (12kg)
Sumo Deadlift High-pulls (55#)
Time: 5:19

Thrusters & met con @CFD

Thruster triplets - worked up to 95#

WOD: 3 rounds:
40 push presses (45#)
30 squats
20 ring dips (I subbed 4 10-second holds on the rings)
10 double unders
Time: 14:50

Double unders aggravated my calves. They've been feeling mostly better lately though!

Run, Jackie, Run!

Ran to CFD: ~1.5 miles, ~13 minutes

Worked on butterfly kips. Sort of got the idea, but I certainly need to practice!

Jackie: 1000m row (4:12), 50 thrusters (35#), 30 pull-ups (kipping)
- 9:26 -

Ran home again, ~13 minutes.

Baseline WOD, heavy deadlifts @CFD

Baseline WOD: 4:50, Rx'd
5/28/09 - 5:27, with green band pull-ups, I think
4/17/09 - 6:56, with the blue band?

Deadlifts - 5 sets of 3, all at 215#
Felt heavy, but not too onerous. I certainly could have done one or two more sets.

Pick-up

Played pick-up for maybe an hour an a half tonight. Calves felt tight but not terrible! Felt generally slow though... still recovering from pistols?

Random strengthy metcon @CFD

As many sets in 5 minutes:

* Power Clean x 1
* Split Jerk x 3 (95#)

rest 2 minutes

As many reps in 4 minutes:

* Alternating Pistols

rest 2 min

As many rounds in 3 minutes:

* 5 burpees
* 5 pull-ups


Clean & jerks (95#): 11 rounds + 1 clean + 1 jerk
Pistols: 73
Burpees/pull-ups: 4 rounds + 5 burpees

11.5 + 73 + 4.5 = 89 total

Pull-ups, Deadlifts @CFD

3 rounds:
15 pull-ups
15 deadlifts (135#)
- 8:14 -

Rx'd was 20 pull-ups and a heavier DL, maybe 185#? I could have gone a little heavier, but scaling to 15 pull-ups was about right.

Presses and more @CFD

Ran to the gym: ~1.5 miles, ~12 minutes
Warm-up: 3 rounds of 10 pull-ups, 10 burpees, 10 wall balls (12#)

Skill: floating box jumps. I used a 16" box (I think) and got 26 in 0:30.

Presses: triples
45
55
65
75
85: 1, f
80 x 3
85: f

And then lots of fun stuff around the gym. A little work on handstands, and an introduction to really high box jumps. I got one at just under 36". Fun and addictive, despite the scraped shins.

Deadlifty met con @CFD

3 Deadlifts (185#)
6 Handstand Push-ups (4 rounds green + blue band, 3 rounds blue/blue)
9 Box Jumps 24" box (subbed scissor jumps, 4 per leg, to avoid calf stress)

- 9:06 -

Deadlifts felt heavy.
Green/blue HSPUs felt easy, and blue/blue felt just hard enough.

Filthy Fifty @CFD

50 Box jump, 20 inch box
50 Jumping pull-ups (16" box, low bar)
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
50 Knees to elbows (not full ROM)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14 lb ball, 10' target (mostly)
50 Burpees
150 single-unders

Time: 30:55


Did about the same as last time (11-25-09). I was slower by 1:15, but I did 50 K-to-E's and full push-ups on the burpees, not knee push-ups. Last time I did double-unders though... I had a really hard time stringing box jumps together, and my legs felt weak in general. Uf da!

Battle Cindy @CFD

Great workout: 4 rounds
The person on "defense" does a round of Cindy for time, while the "offense" does as many front squats as possible (taking the bar from the ground). Your score = number of squats. Then trade who's on offense and defense. Four "innings". More details here.

I went up against Maiya. I got 14, 16, 17, 17 front squats (95#).

Really tough, especially after doing 100 95# back squats yesterday! Having an opponent definitely motivated me to go faster on the Cindy portion.

Back squats, handstands @CFD

Five rounds for time of:
95# back squat, 20 reps
Handstand walk 20 yards (I used the band contraption for assisted handstand push-ups and did 20 "steps")

Time: 14:09

I did a 400m run as a warm-up - my leg was feeling good when I woke up this morning - but I probably should have let it rest.

Lotsa tabatas

Was thinking of doing this WOD, which is to keep doing tabata intervals until you've covered 2 miles. I didn't do it as prescribed, but it was still a good amount of work!

Warm-up: 8 minute jog ~ 1 mile
12 tabata intervals, 1 min rest
4 intervals, 1 min off
4 intervals, 1 min off
4 intervals, walk the rest of the way home

I covered at least a mile and a half. Calf/ankle felt okay once it got warmed up, but started hurting quite a bit by the time I got home - I guess it was tightening up again? Foam rolled it (very gently) and am icing it now.

DT @CFD

5 rounds of
12 deadlifts
9 hang power cleans
6 push jerks
95# bar (Rx'd was 105!)
Time: 11:25

Fantastic to have Maiya & Melinda & Max there pushing me!!

Last time (October '09) I did 9/7/6 at 65#, 6:20.