Sit-ups & pull-ups @CFD

5 two-minute rounds, separated by 2-minute rests
- 25 sit-ups
- max rep pull-ups for the remainder of the 2 minutes

Round 1: 6 pull-ups (blue band, mostly chin-ups)
Round 2: 8 (green band, mostly overhand)
Round 3: 8 (green band, mostly overhand)
Round 4: 9 (kipping)
Round 5: 8 (green band, mostly overhand)

Deadlifts - aborted :-(

Did 205# x 5, then 215# x 5, then tweaked my lower back at 215# x 2. Boo!
I'm also injured from Wednesday's front squat workout... I guess relaxin is finally kicking in. Ugh.

Deadlifts, Push-ups @CFD

12-15-9
Deadlifts (155#)
Push-ups (parallettes for hands, box for feet)

9:36

Push-ups are so slow.

Front squat + 200m rows

5 rounds, individually timed:

5 bodyweight front squats (145# = prepregnancy weight)

200 m row (not run)

Rest as needed between rounds

1:06, 1:04, 1:04, 1:04, 1:01

FUN!

5x5 Back squat @CFD

170# x 5, 5, 5, 5
180# x 5, 5

Went up to 180# for my 5th set, still wasn't worn out, so did a 6th. Should have done all 5 sets at 175# or 180#. Felt good!!

Wall ball WOD @CFD

5 rounds:
20 wall balls (14#, 10'... mostly)
20 air squats (instead of double-unders)
7 ring rows (instead of 10 pull-ups)

Time: 13:32

5 x 3 deadlifts @CFD

Warm-up: 5 x 95#, 135#, 3 x 185#

Work sets (triples): 225 - 235 - 245 - 255 - 270

W00t! A triple at 270 translates to a single at 290.

Press, met con @CFD

Barbell work:
Press: 45# x 10, 65# x 5, 95# x 2 (Yay!)
Push press: 95# x 5, 105# x 3

Met con: 2 rounds:
600 m row
50 box step-ups (20")
Time: 10:06

(Prescribed was Griff: 2 rounds - 800 m run, 400 m backwards run)

Majorly subbed Nate @CFD

Someday, I'd like to be able to do 1 round of Nate as prescribed. For today:

2 muscle-ups became 6 ring rows + 18 seconds of static ring holds
4 handstand push-ups became pike push-ups (feet on a 20" box)
8 KB swings (20 kg instead of 24)

AMRAP in 20 minutes: 6 rounds + 6 ring rows

Mr. Joshua @CFD

5 rounds
400m row
40 abmat sit-ups
15 deadlifts (155#)

23:23

Sit-ups were a slog. Deadlifts felt good!

20 min met con @CFD

AMRAP in 20 minutes:

15 hang cleans (75#, full squat!)
12 dips (hands on parallettes, feet elevated)
21 sit-ups (ab-mat)

5 rounds + 15 cleans + 10 dips


This one wiped me out. Had to lie on the couch for about an hour afterwards, feeling vaguely nauseous. Lower back felt tired, but not terrible!

Heavy back squats @CFD

Warm-up
95 x 6
135 x 3
155 x 1

Work sets (7 singles)
175 - 185 - 195 - 205 - 215 - 215 - 225

I didn't try for my PR (235). 225 was hard enough. :-)

Cindy @CFD

7 rounds + 5 pull-ups + 5 push-ups
A PR... but for the lowest number of rounds!

Did the push-ups with my hands on parallettes and my feet on a low box or on the ground (5 reps each way per round). Push-ups are hard these days. So are pull-ups.

Another pregnant PR!

W00t! I'm still a little congested, but mostly back on my feet after being sick for too many days.

2k row: 8:15
(Instead of a mile run.)

Push press
3 x 95
2 x 100, 105, 110
1 x 115, 120, 125, 130, 135 <- PR!

I'm not sure what my old push press PR was, but I know my jerk PR is 135. I'm assuming my push press PR was something smaller...

WOD @CFD

500m row
30 burpees (hands on parallettes for the push-ups, but I touched the ground before each jump)
10 jerks (95#)

7:17

Deadlifts + Rowing @CFD

21 - 18 - 15 - 12 deadlift (155#, rx'd)
400m row (instead of run)

Time: 12:40

My back felt fine! My quads were getting tired out, but I was really pleased that my back held up the whole way. W00t!