Pull-ups & squats @CFD

7 rounds of 10 pull-ups + 20 air squats.
Time: 10:40

I was working on my butterfly kip and definitely did not get full ROM (chin above bar) on many of the reps.

OHS, DL, Ring holds @CFD

Skill work: OH squats for reps
45# x 10
65# x 10
75# x 7

WOD
400m row (instead of run)
15 deadlifts (145#)
45" ring hold
12 DL
36" ring hold
9 DL
27" ring hold
400m row

Time: 9:49

Tabata Something Else, almost

Did this at the track, so no pull-ups.
Push-ups were chest-to-grass.
30-second rest after the push-ups due to a watch mess-up!
Sit-ups were on the grass, no abmat or foot anchor.
Went all-out on squats, and got a PR of 169!

Push-ups: 15, 10, 8, 6, 7, 7, 7, 7 = 67
Sit-ups: 12, 11, 11, 10, 10, 10, 10, 10 = 84
Air squats: 23, 23, 22, 21, 20, 19, 21, 20 = 169

Total: 320

It's not *really* fair to compare this to my last TSE, since I didn't do pull-ups and had extra rest this time. BUT, I got 2 more push-ups, 4 more sit-ups and 1 more squat than last time.

Elizabeth @CFD

Warm-up: Romanian deadlifts (95#) and tall cleans (85#)

Elizabeth: 21-15-9
95# full cleans
3-second static ring holds (mostly in sets of 15- and 10-second holds)

Time: 12:40


My legs were tired from last night's walking lunges, and they are even more worn out now!

Slowest 400m EVER

400m walking lunges. Time: 15:40

Did some planks and some static push-up holds afterwards.

Part 1: 5 x 100m row, 1min rest
21.7, 21.3, 21.4, 20.9, 21.0 seconds

Part 2: 3 x 5 back squats
135#, 145#, 155#

Part 3: Annie (50-40-30-20-10)
I did air squats instead of double-unders
I did sit-ups on an ab mat
Time: 10:27

Track workout

Good times with Erica and Karen!
We did this CFE WOD: http://crossfitendurance.com/blog.php?id=11155

1 min on/ 60 sec off
1 / 50
1 / 40
1 / 30
1 / 20
1 / 10
1 / 20
1 / 30
1 / 40
1 / 50

I didn't really keep track of distances, but I felt like I was running at a fairly consistent pace throughout. Erica was a great motivator! Heel hurt, but it didn't get worse over the course of the workout.

Fran @CFD

8:21

That's 2:50 slower than June 6 (5:31).
The thrusters definitely felt heavy!

Deadlifts (heavy singles) @CFD

95 x 5, 5
135 x 5
165 x 5, 5
205 x 2

225 x 1, 1, 1
235 x 1

135 x 7, 7, 7

Track workout

4 minutes running / 3 minutes rest
2 / 0:30
1 / 3
2 / 0:30
4

The last minute of the last interval was tough!! My heel hurt before, during and after, but the pain didn't seem to progress, and I'm not as debilitated now (hours after the workout) as I was last time I ran, so that's good!

3-part WOD @CFD

Part A: 3 x 250m row, 1 minute rest
Times: 54.4, 53.1, 53.8

Part B: 3 x 5 back squats
Weights: 115, 135, 155

Part C: 3 rounds
15 wall balls (14# ball, 8' target) + 10 sumo deadlift high pulls (65#)
Time: 3:13

100m sprints

10 rounds:
100m sprint
90s rest

Kept to about 15s per sprint. (Great having Erica there to push me!) My right heel was & is really sore (icing now), hurt especially on the deceleration.

Cleans & jerks @CFD

Wanted to do Grace today, but didn't have it in me to do it as rx'd. Instead, I just did a few heavy-ish sets:
95 x 3, 3
105 x 2, 2
115 x 1, 1, 1

My right shoulder is really tight/sore - it woke me up last night! Probably the result of too much snatching yesterday. I'll let it rest this weekend and attack Grace next week sometime.

Snatching Nancy @CFD

5 rounds:
400m run
15 power snatches (65#)

Time: 24:57


My achilles tendon was hurting on the run, and my snatches were really uncoordinated... but I completed it!

Front Squat @CFD

Skill work: tall cleans (triples)
45, 45, 65, 65, 85, 85

Front squats
145 x 1
115 x 10
145 x 1
95 x 20
145 x 1
75 x 30

I was dreading the last set, but then it didn't actually feel so bad - maybe because someone was videotaping me...? I think I'll have sore quads tomorrow.

Track workout: Tosh

Run to the track.
Chat with friends, dynamic stretching, plyos for 30 minutes.

Tosh: 3 rounds of 200m, 400m, 600m with rest intervals equal to the running time.
200m: 0:41, rest 0:41
400m: 1:39, r 1:41
600m: 2:34, r 2:45

0:45/0:45
1:41/2:04
2:38/3:39

0:45/0:50
1:42/2:35
2:32/done!

I extended my rest periods to accommodate a friend with a slightly lower pace. Overall, this felt pretty good!

My right heel got really tight afterwards. Hopefully it just needs some warming up & stretching.

CFT @CFD (+5 rounds of Cindy)

Back squat:
45 x 5
95 x 5
115 x 3
115 x 2
165 x 1
185 x 1
195 x 1
210 - f

Press:
45 x 3
65 x 1
75 x 1
85 - f

Deadlift:
45 x 5
135 x 3
165 x 3
205 x 2
235 x 1

Total: 505

I know if I'd done this two months ago I could have put up much higher numbers. Good to do this WOD now, so I can see how I progress over the next few months!


I did 5 rounds of Cindy at the end - looking to get my push-ups and pull-ups back in order!

C&J, 400's, burpees @CFD

Part 1: do 12,000 foot pounds of work in 12 minutes.
I did 40 clean and jerks (50#, ~6 feet from ground to overhead) in about 6:30.

Part 2: 3 rounds (scaled down from 5 rounds)
400m run
20 burpees

I need to get my push-up muscles back in action!

Cleans & jerks @CFD

Started with some triples: power clean, hang clean, full clean, jerk
45, 65, 65, 85, 105

125 clean, fail on the jerk
125 clean, fail on the jerk
115 clean & jerk
120 clean, fail on the jerk

Next time: work on jerk rack support and jerk recovery support.

Sprint tabata

Warm-up lap around the apartment complex: 6:15
Dynamic stretching: 2:30
Sprint tabata on the grass: 4:00
One more lap: 6:15
Static stretching

This is always a tough workout. Extra heinous when you haven't sprinted in a few weeks.

Jackie @CFD

1000m row (4:19)
50 thrusters, 35# (2:43)
30 pull-ups (5:13)

Total: 12:16

In May, I did this in 9:26. Uf da!