Sprints @CFD

200m (0:45), 60" rest

200m (0:45), 60"

400m (1:41), 90"

400m (1:40), 90"

800m (3:44), 120"

800m (3:48)

Total time: 19:27

My heel didn't bother me at all! Hooray! My stomach muscles were feeling a little sore/pulled, but it wasn't bad.

Push-ups & double-unders @CFD

Jog to the gym - 13:37 (1.5 miles)

Warm-up:

100m jog w/sandbag

2 rounds:

8 burpees w/box jump (18")

8 hang cleans/thrusters

6 cartwheels (3 per side)

100m jog w/sandbag

WOD: 4 rounds

25 push-ups

50 double-unders

Time: 13:24

My push-ups were slow. I mostly did them in sets of 5.

My double-unders started off not-so-bad and got better each round!

Run home: 14 minutes

Back squat (triples) @CFD

Warm-up: sledge hammering and battle ropes! Tough!

Back squats: five triples
115 - 135 - 145 - 165 - 175

Back in April, my 5RM was 185. That's OK.

Fight Gone Bad! @CFD

Wall-ball (14#, 10'): 21, 21, 18
Sumo DLHP (55#): 20, 20, 15
Box jumps (20"): 23, 17, 20
Push press (55#): 25, 21, 20
Row (calories): 15, 15, 16

Round 1: 104
Round 2: 94
Round 3: 89

Total: 287


Last July I got 299 - I got about 25 box jumps and push presses each time. My rowing was weaker though.

5x5 deadlift @CFD

155, 185, 205, 205, 215

Last set was tough, and my back was definitely rounding. No injuries though!

Row, thruster, box jump @CFD

AMRAP in 20 minutes of:
400m row (rx'd was running)
10 thrusters, 55# (rx'd was 85#)
20 box jumps, 20"

4 rounds + 400m + 10 thrusters + 5 box jumps

Uf da, rowing + box jumps is hard!

Snertz (toned down)

Warm-up:
1.5 mile jog
Plyos, stretching
15 push-ups, 30 sit-ups

Part 1
4 x 15 ground jumps + 40m sprint (minimal rest in between)
Rest
4 x 15 tuck jumps + 40m sprint (minimal rest in between)
15 push-ups, 1-minute plank

Part 2
2 x 40m walking lunges
4 x 20m 1-legged hops (right, left, right, left)
2 x 10 forward hops
2 x 10 side-to-side hops
15 push-ups, 1-min plank

Part 3
2 x 40m sprint (I was aiming for 6, but my low abs started *really* feeling pulled...)

Walk home
Scott kindly rolled out my calves/heelcords before bed!

5x5 bench press @CFD

55, 65, 70, 75, 85#

The last set (5 x 85#) felt pretty close to my 5RM.

Row, power clean, double unders @CFD

2 minutes on, 1 minute off of:
Row - 38 calories
Power clean (105#) - 10
Double-unders - 30
Row - 38 calories
Power clean (105#) - 11
Double-unders - 62

Tough workout, but I liked it! Rowing is such hard work. Felt good to finally be able to string together a few double-unders during the last set.

Got 78 reps for round 1, and 111 reps for round 2.

800m runs & overhead stuff @CFD

Run 800m

21 presses (45#)

Run 800m

21 push presses

Run 800m

21 push presses (push jerks were rx'd)

Time: 15:09

Rx'd weight was 65#. That would have been super tough for the presses, but I probably could have managed 55#.

Scaled Angie @CFD

Snatch skill work to begin with... I need to work on getting a more powerful shrug.

Angie

75 pull-ups (green band)

75 push-ups

100 sit-ups (ab mat)

100 squats

KB swings & 100m springs @CFD

My first time using the battle ropes - good warm-up!

WOD: 5 rounds

25 KB swings (35#)

100m sprint

3 minute rest

Times: 1:18, 1:17, 1:24, 1:30, 1:26

Mini track workout

Jogged the half-mile to the track

Ran 2 400's (1:30, 1:23) with a 4-minute rest in between.

Did a 4-minute plank workout, changing positions every 10 seconds.

Chatted.

Ran the half-mile home.

Clean & jerk @CFD

105, 105, 115, 115, 120, 120, 125 (fail on jerk), 125 (C&J)

I tried a 130# clean at the end, which would have been a PR, but missed it... I was running late and figured I'd come back to it when I have more time. I felt pretty strong overall, but my jerks were really sloppy!

Tabata This @CFD

Did things out of order, since there were a bunch of people there.

Pull-ups: 4 each time (but not full ROM, probably 3 good ones each time)
Push-ups: 8 each time
Sit-ups: 10 each time (try for 11 next time)
Row: 5, 7, 6, 6, 7, 6, 6, 6 (calories)
Squat: 21, 20, 20, 20, 18, 18, 18, 19 (I wasn't squatting deep enough at first)

One-minute rest in between each exercise.

My score was 3+8+10+6+18 = 45
Total reps: 379


Great workout to come back to! My arms and legs are totally worn out.

AMRAP in 15 minutes:
3 clean and jerks (85#)
15 sit-ups (ab-mat, no anchor)
15 wall balls (14#, 10' target)

7 rounds + 3 + 15