Snowshoing!

Scott and I snowshoed part of the Pacific Crest Trail near Donner Pass. It was something like 6.25 miles, starting at 7200 feet and going up to 9100 - no wonder I was out of breath! Crowded at first, but by the time we got to Castle Peak, there was no one else around, and we had a lovely solitary lunch up there, sitting in a snowbank.

3 PRs @CFD

We did an alternate CFT today.

1RM Clean: 125 (previous PR: 115)
1RM OH squat: 85 (prev 65)
1RM Bench press: 95 (prev 85)

Climbing!

It's been almost 2 months since we last climbed, so our fingers were definitely weak, but it was definitely fun.

I climbed three 10a's pretty easily but failed to complete the 10b.

Oly lifting @CFD

Snatch: 5 x 1, 70#
Clean & Jerk: 5 x 1, 95#
Back squat: 5 x 1, 165#
(I realized when I got home that I'd wanted to try 185# back squat. No wonder they felt not-so-hard!)

Met con: 3 rounds of
15 KB swings, 16kg
15 kipping pullups
Time: 6:51
Very broken pull-up sets. Need to work on grip strength there!

Fran PR @CFD

21-15-9
65# thrusters
jumping pull-ups

Time 5:12

Previous times were 6:49 (55# thrusters) and 7:54 (65#), so this was a nice improvement! It definitely helped to have a coach pushing me through it the whole way. Next time, I want to do this with 100% kipping pull-ups.

Sprint tabata

Sprint tabata, sandwiched by five-minute warm-up and cool-down runs.

Ran laps around my apartment complex. Virtually no pedestrian or vehicular traffic. Cool weather, but not raining (finally! It's been super rainy all week long.).

Oh yeah, this is my first tabata of the year. Someone at CrossFit Davis realized that 2010 is clearly the Year of the Tabata!

Push jerks @CFD

Lots of fun warm-ups, and some kipping pull-up practice.

Push jerks (singles)
85
95
100
105
110 (PR)
110
115

Cleans & Double Unders @CFD

AMRAP in 20 minutes of:

• 15 cleans (3/4 bodyweight)
• 25 Double unders

I finished 4 rounds in 17:10. Stopped early because my lower back felt so tight - I'm arching it too much instead of keeping it flat. Ow.

Worked on double unders for the last 2 minutes, got about 75.

800s & cleans @CFD

Sundry & assorted warm-up exercises

3 rounds:
800m run
21 power cleans (95 lbs)
Time: 23:09

Tough.

Oly lifting @CFD

OH Squat
35 x 5
55 x 3
65 x 3
75 x 2
80 x 2, 1 (pr)

Snatch
Somewhere around 10 reps at 55#, with about 1 fail for every 3 successes. Frustrating.

Met con: 3 rounds of the following, with a 45# bar:
5 power snatches
5 jerks
5 split cleans
Time: 2:40
And I didn't set the bar down once. Should have gone 50 or 55.

Did an extra round after a 30s rest, just for kicks.

Deadlifts @CFD

Deadlifts
135 x 5, 4
155 x 3
165 x 3
185 x 1
195 x 1
205 x 1
215 x 1 (PR)

Met con: 3 rounds of
15 push jerks (65#)
30 squats
45 double-unders (I mixed singles & doubles)
Time: 10:23

Arboretum walk

Nice gentle hour-long walk through the arboretum. Beautiful twilight, even though it was grey and overcast.

Running Fran

3 rounds (21-15-9)
400m run
65# thrusters
kipping (!) pull-ups

Time: 16:34

Notes: I haven't done much running or pull-upping lately. This was slow but good! The last two 400s were hard. Broken sets on the thrusters, but I'm glad I did 65 pounds instead of 55. I did 100% kipping pull-ups! My chin wasn't above the bar every time, but I finally got my whole body into it, and they felt much better than they have in the past - yay ! I did a bunch of mini-sets of 3-5 and developed a lovely blood blister for my efforts.

Worked on ring dips afterwards - some static holds at the top, and a few dips with my feet on a box. I was pretty tired out though.

Squats @CFD

Front squats: 3 x 5 (115, 125, 135)
Back squats: 1 x 20 (135)

Met con:
250m row, 15 burpees, 7 jerks (75#): 3:11

New goal: bodyweight ring dip by 3/1/10

I wrote it on the white board at the gym, so now it's official!

5 x 7 Bear complex @CFD

Bear complex: power clean, front squat, push press, back squat, push press, tap ground. No shortcuts (e.g. combining squats & presses into thrusters).
7 reps per set
45, 55, 65, 70, 75

On my last set, I failed the 6th behind the head push-press. Took a break, did 2 more.

It feels good to be working hard again!

Oly lifting @CFD

Snatch Deadlifts (sets of 5)
85, 105, 125, 135, 155

Push press (sets of 5)
65, 75, 75, 85

OH Squat (sets of 5)
45, 55, 65 (failed on the third one), 65

Met Con: 3 minutes on, 1 minute off for 3 rounds:
3 power cleans (65 pounds? forgot to write it down)
6 push-ups (did round 3 on my knees)
9 squats

I got 12 rounds altogether.

Better than nothing...

Ran through the Arboretum, but my stomach wasn't cooperating. Maybe I ate something funny for lunch, or I ran too soon after I ate. Ran about 20 minutes (good pace) and walked 12 minutes home.