Strength training @CFD

Back squat:
170 x 3
175 x 3, 3

Press (singles)
70, 85, 87, 90-PR!

Deadlift
210 x 3, 3, 7

Thrusters & Pull-ups @CFD

5 rounds for max reps of thrusters (95# rx'd, I did 85#) and pull-ups (strict rx'd, I kipped)

9/5
6/5
8/6
6/4
9/3

38 thrusters
23 pull-ups

One of these days I'll remember how to string kipping pull-ups together... today it was a few sets of 3, and mostly singles and doubles.

Partner chipper @CFD

complete the following between 2 people:
20 squat cleans (85#)
50 toes to bar
50 box jumps (20")
20 muscle-ups (from knees)
30 dumbbell push presses (40#)
50 double unders
20 thrusters (65#)
50 pull-ups
50 burpees
500 feet walking lunge (25# plate overhead)

Amanda and I finished in 26:30.

Twas a good partnership - I could knock out the cleans and thrusters, and she killed the toes to bar & pull-ups.

Back squats & met con @CFD

Back squats, 5x5, 55% - 75%
115 - 135 - 155 - 155 - 155

Met con: 21 - 15 - 9
100m row
KB swings (20 kg)
push-ups
(and one more 100m row after the 3rd round)

Time: 6:56

Earn Your Turkey Chipper!

For time, using a 65# bar:
25 deadlifts
25 power cleans
25 squats (I did 20 back, 5 front)
25 OH squats
25 presses (I used 45#)
25 shoulder-to-OH any way
25 sit-ups (10# plate OH)
25 sit-ups, right arm extended OH (rx'd was 8kg kettlebell)
25 sit-ups, left arm extended OH (rx'd was 8kg kettlebell)
In addition, 4 burpees every 3 minutes.

Time: 17:29
I skipped the last set of burpees, so I did 16 total. Fun workout!

Weightlifting @CFD

Max snatch
65
75
80 pwr, 80
85 pwr, 85
88 - ff
80
85 pwr
88 press out!

Max clean & jerk
105
115
125 clean, no jerk
125 f
115

Back squat
175 x 2
180
170 x 2
175
180
175

50 push-ups
26 with wide hands
24 with elbows close to the body (Nigel's suggestion)

Weightlifting @CFD

Back squats: 175 x 2, 2, 2, 2
Snatch pulls: 85 x 2, 2, 2, 2
Clean pulls: 135 x 2, 2, 2, 2

I forgot to do push-ups yesterday, so I did 50 before and 50 after the WOD.

Jackie @CFD

1000m row
50 thrusters (35#)
30 pull-ups (kipping)

Time: 10:20

About a minute slower than my PR, but way better than when I did it in August (12:16). Yay!

Weightlifting @CFD

Snatch singles
65, 75, 85, 88 power, 88 power, 90-fff

Jerk singles
105, 115, 125, 130, 135-ff

Back squat
170 x 2
175 x 2
170 x 2
180 x 2

50 push-ups (13/13/12/12) when I got home

Weightlifting @CFD

Single snatches
65, 75, 85 (power), 85, 90-f, 95-f, 90-ff, 80
(Practiced snatch balances with 65# and 75#)

Single clean & jerks
105, 115, 125, 130-f on the jerk
(Could have tried harder to get the jerk, but wanted to get on with the rest of the workout...)

Back squats
175# x 2, 2, 2, 2

Clean pulls
135# x 2, 2, 2, 2

50 push-ups (13, 13, 12, 12)

Weightlifting @CFD

Single snatches - working up to a max for the day
65
75 (power), 75 (power) 75 (full!)
85
90 (fail, fail)
80
85
90 (fail, fail)

Single presses - working up to a max for the day
75
85 (fail)
80
82 (fail)

Front squat - 8 singles, 135#

50 push-ups (sets of 10)

Weightlifting @CFD

Single snatches - working up to a PR for the day
65, 75, 85 (power), 85 (power), 85 (full!), 90 (PR!), 95-fail

Single clean & jerks - working up to a PR for the day
105, 115, 125, 130 (PR for the clean!)

Single back squats
170, 170, 170
175, 175
170
180
170

Weightlifting @CFD

Back squat
170 x 2, 2, 2, 2

Snatch pull
85 x 2, 2, 2, 2

Clean pull
135 x 2, 2, 2, 2


50 push-ups when I got home.
Scott and I agreed that we need to get our push-up strength back! Right now the plan is to do 50 per day in November, 75/d in December and 100/d in January.

Weightlifting @CFD

Snatch
75 x 2, 2, 2
80 x 1/f

Worked on the OH squat position. Couldn't always catch the snatch in that bottom position, so sometimes did a power snatch + OH squat.

Push press
95 x 2, 2, 2, 2

Romanian deadlift
145 x 2, 2, 2, 2

Mini Murph @CFD

800m run
5 rounds of Cindy (25 pull-ups, 50 push-ups, 75 air squats)
800m run

18:30

No weight vest, just 12# pregnancy weight!

Weightlifting @CFD

Power snatch
65 x 2, 2, 2, 2

Clean
105 x 2, 2, 2, 2

Press
65 x 2, 2, 2, 2

Front squat
115 x 2, 2
125 x 2, 2

GHD sit-ups
2 x 24

Reverse back extensions
2 x 24

Strength training @CFD

Weight lifting progression continues... week 2!
For all lifts, 4 sets of 2 reps

Power snatch (full snatch was rx'd)
60 x 2, 2
65 x 2, 2

Power clean
95 x 2, 2, 2, 2

Jerk
105 x 2
115 x 2, 2, 2
(These were tough. I was definitely pressing out on the 2nd rep of most sets. Right shoulder felt worn out.)

Back squat
135 x 2, 2, 2, 2
Easy-peasy!

Knees to elbows - knee raises, really
4 x 10

20 min met con @CFD

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high-pull
(All with the prescribed 65# bar)

Finished 11 rounds, with ~10 seconds left over. Didn't have the heart to do another thruster! Fun workout. Felt it most in my forearms & lower back, but felt pretty strong the whole way through.

Weightlifting @CFD

Snatch:
70 x 2, 2, 1/f
(Got it up OK but lost my balance in the OH squat position!)

Power clean:
90 x 2, 2, 2

Jerk:
105 x 2, 2, 2

Front squat:
115 x 2
105 x 2, 2

GHD sit-ups
4 x 15

Weighted ab mat sit-ups (12 kg)
2 x 15

Push, push, push, push @CFD

5 handstand twitches (not push-ups)
10 bench presses (65#)
15 push presses (55#)
20 dips (hands on parallettes, heels on a stack of plates)

I finished 4 rounds in 15:40.

Weightlifting @CFD

Day 2 of our 6-week weightlifting program. We're supposed to be keeping it really light, but I cheated and went a little heavier than prescribed. It's very unsatisfying to do otherwise!

Hang power snatch
50 x 2
55 x 2
65 x 2

Hang power clean
75 x 2, 2
85 x 2

Romanian deadlift
125 x 2, 2, 2


Plank progression - 4:24 total of various positions

Pull-ups & wall balls @CFD

50 wall balls (14#, 8' target)
20 pull-ups (kipping)

35 wall balls
15 pull-ups

20 wall balls
10 pull-ups

Time: 10:06

Oly lifting skills @CFD

Fairly light lifts today...

Power snatch
55 x 2
55 x 2
65 x 2

Clean & jerk
75 x 2, 2, 2

Back squat
155 x 2, 2, 2

Weighted ab mat sit-ups
12 kg x 5
16 kg x 5