Lunges, pull-ups, sit-ups @CFD

6 rounds:
100 ft walking lunges
21-18-15-12-9-6 pull-ups (1/3 kipping, 2/3 jumping; e.g. 7 kips + 14 jumps)
21-18-15-12-9-6 sit-ups

14:30

Lunges and sit-ups were super easy, pull-ups were hard. Weird workout.

Grace as rx'd @CFD

Finally did Grace as prescribed - I wasn't sure I'd be able to!
30 clean & jerks, 95#
6:11

Next goal is to get it under 5 minutes... but I'm not sure how much longer I'll be able to do cleans. My belly is growing!

Back squats @CFD

Warm-up sets
95 x 3, 3
115 x 3

Work sets
135 x 5
165 x 5, 5, 5


Hey guess what! This is my 900th post on this blog! W00t!

Shoulder press & Cindy @CFD

Press
65 x 5
65 x 5
70 x 5

Cindy
Just 10 squats shy of 12 rounds!
I did kipping pull-ups for the first 5 rounds and jumping pull-ups for the remainder.

Time domain "Seven" @CFD

1 min on, 30 sec off, for 2 rounds. Count total reps (like Fight Gone Bad)

Knees to elbows: 14, 12
Deadlifts (155#): 15, 15
Burpees: 7, 7
KB swings (16 kg): 22, 21
Pull-ups: 7, 11
Handstand holds: 45", 45"
Thrusters (75#): 7, 9

Totals: 79 + 83 = 162 (plus the 90" handstand holds... not sure what those count for)

Grace @CFD

65#, 2:19

I messed up - meant to do 75# but went to a station with a 65# bar set up. I want to try doing it rx'd (95#) this week, just to see how it goes...

Deadlifts that felt heavy...

Went into open gym today. Decided on deadlifts, since I didn't think I had the kind of motivation it took to get through a long chipper. They felt surprisingly heavy!
65 x 5
135 x 5
185 x 1, 3
205 x 3

A month ago, I did 215 x 5... uf da!
I wonder how different it would have felt had I had my coffee before going in?

Fractured Helen @CFD

3 rounds, with rest as needed between rounds
400m run
21 kb swings (16kg)
12 pull-ups

3:55, 3:54, 3:37

It was good to have Erica to chase on the 400's. Swings were heavy, but I managed to complete all sets unbroken. I almost found my kipping pull-up again, and mostly did sets of 3 for that section.

Clean & jerk @CFD

Sets of 3: power clean, hang squat clean, full clean
65 x 3, 3, 3
95 x 3, 3, 3

Sets of 2: hang clean, clean & jerk
95 x 2, 2

Singles:
105
115
115
125 (fail on the jerk)
127 (f on jerk, clean PR)
115
115

Nike Women's Half Marathon in SF!

Ran 13.1 miles in 2:46, averaging 12:40 minutes per mile. Could have gone a little quicker if I were on my own, but the company was definitely worth it. My body was ridiculously sore as soon as I crossed the finish line (didn't help that it started raining...), and I could barely walk for the rest of the day. But I felt pretty good on Monday! Cool that I was able to complete it with such minimal training in the long-slow-run department.

Snatch grip deadlifts, 1k row

Snatch grip deadlifts:

95 x 5

135 x 3

155 x 1

175 x 1

185 x 1

1000m row: 3:59.5

Looks like my PR (from 2007) is 3:57, and my previous Jackie row times are all right around 4 minutes. Probably could have gone harder today, since I didn't need to save anything for the rest of Jackie.

Press:

45 x 3

55 x 3

65 x 3

65 x 3

70 x 2 (I just missed the 3rd rep! Grr.)

Nasty Girls: 3 rounds:

50 air squats

7 muscle-ups (from my knees, jumped into the dip)

10 hang power cleans @75# (should have gone heavier; 95# was rx'd)

Time: 8:45

My air squat muscles are worn out!!

6+ miles, 62 minutes

Went for a long slow run through the Arboretum (and beyond) in preparation for this weekend's half marathon. My pace worked out to 10-minute miles. I mostly did a 7:1 jog:walk ratio. I focused on staying relaxed. I'm worn out, but glad I finished it!

Here's my route.

Religion @CFD

Run to the gym: 12:30

5 rounds:

Max rep back squats (115#)

7 burpee box jumps (20")

25 - 15 - 12 - 11 - 11

Time: 14:45

Run home: 13-ish minutes

Rx'd weight was 60-70% of your 1RM. Kitch recommended 115-125# for me. Maybe I should have used the heavier weight? I never actually failed a back squat... I just quit when my lower back got too crampy/uncomfortable.

Filthy Fifty @CFD

50 Box jumps, 20"
50 Jumping pull-ups (16" box, low bar)
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
50 Knees to elbows (not full ROM... more just knee tucks)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14#, 8' target
50 Burpees
50 Double-unders

Time: 26:30

Not bad! When I did this in May, I think my knees-to-elbows were better, and I used the 10' target on wall-balls, but I did 150 single-unders instead of the d-u's. I was about 4 minutes slower. When I did this in July, *just* home from China, I did Dirty 30 in about 18 minutes. I felt good about this WOD today!

Shoulders! @CFD

800m sprint: 3:43

Press:

55 x 1

65 x 1

75 x 1

80 x 1

82 x fail

Push press:

80 x 3

85 x 3

90 x 3

Push jerk:

85 x 5

85 x 5

90 x 5

95 x 4

Arboretum run

Long, slow run. 35 minutes. Wanted to go for an hour, but my bowels failed me... and I was chafing... and Mini McNiven was making things a little uncomfortable... and my calves were super tight!

I still planning to participate in the Nike Women's Marathon next weekend, but I'll do the half instead of the full, and I'll probably walk quite a bit of it.

Met con @CFD

5 rounds:

5 power cleans (95#)

10 handstand push-ups

Rounds 1 & 2: pike push-ups

Rounds 3-5: 30" static handstand hold

20 box jumps (20")

Time: 14:45

Notes - the cleans were intended to be heavy. I probably could have managed 105#, but 115# would have been super tough. Rx'd was 135#!

Pike push-ups felt really hard... box jumps were alright... I'm due for a rest day!

Helenic WOD @CFD

6 rounds:

200m run

12 KB swings (16 kg)

6 chest-to-bar pull-ups (blue band, chin-up grip)

Time: 12:46

I was pretty worn out from a weekend of backpacking, but it felt good to get warmed up and stretched out. Glad I used 16kg instead of 12kg - all sets were unbroken. Pull-ups were tough, usually broken into 4+2.

Desolation Wilderness backpacking, day 2

Got up at daybreak, made coffee, read New Yorkers in the tent while waiting to see if the rain would let up. It did, finally, a little bit, so we set off (sans packs) to explore the area. Really fun to just tromps around and these gigantic slabs of rock - no trails (and no brush), just a topo map. Lots of little streams and waterfalls and some pretty little lakes. By the time we turned around to head back, the rain started up again, and I was pretty darn cold by the time we got to our camp. We'd maybe gone 3-4 miles?

Ate some salami and cheese and decided to pack up and head out instead of waiting around for the weather to turn fair. (Glad we decided this - sounds like Monday ended up being even rainier than Sunday!) I warmed up quickly once I was carrying a pack up a big hill. About 5 miles back to the trailhead. Got back to the car by 4pm, were back in Davis around 6.

All in all, a great trip! Amazing how quickly the cold, wet feelings fade into the background, and the memory of being out completely absorbed in nature shines through.

Desolation Wilderness backpacking, day 1

We left Davis around 7:30am on Saturday, stopped by the ranger station to check out maps and plan our route, and we were on trail by 11am!

Hiking with a 30# pack is much slower than hiking with a little water and GORP. We only traveled about 5 miles, but certainly enjoyed the journey. Desolation Wilderness is like if you took one of those nice, open, rocky campsites from the BWCAW and extended it to an entire national park. Tons of lakes and rivers, lots of big grey sloping rocks, and patches of pine forest to soften things up.

We hiked up to a crest (8600 ft) and got a 360-degree view of the vicinity, and then headed down to Lake of the Woods. We found a good place to camp right as the thunderstorm started. We pitched our tent and jumped inside for a nap. We woke up just as the sun was setting, made a little dinner, but were soon driven inside again by the rain and wind.

101002 Desolation Wilderness Backpacking Trip

12 minute AMRAP @CFD

AMRAP in 12 minutes:
5 ring dips (I subbed 15" static ring holds)
10 sumo DL high pulls (55#)
15 sit-ups

I got *just* under 8 rounds - missed it by 5 sit-ups.