Sectionals WOD 11.2 @CFD

AMRAP in 15 minutes:
9 deadlifts (100#)
12 push-ups
15 box jumps (20")

6 rounds + 9 deadlifts = 225 reps total

I did push-ups on the floor, trying to hit the top of my belly instead of the middle.
I stepped down from the box instead of jumping down. Box jumps were the hardest part.

Lynne @CFD

5 rounds: max rep bench presses (rx'd was bodyweight; I used 100#) + max rep pull-ups

Rd 1: 10 BP + 7 kipping pull-ups
Rd 2: 10 BP + 2 blue band
Rd 3: 10 BP + 5 ring rows
Rd 4: 9 BP + 6 green band
Rd 5: 8 BP + 5 kipping

Total: 47 bench presses, 25 modified pull-ups

My first time doing Lynne. Should have increased weight for the bench presses. Pull-ups were tough though!

Deadlifts & back squats @CFD

Deadlifts: 3 x 5
255 - 255 - 255
Heavy, but not bad! (5RM PR?)

Back squats: 3 x 5
185 - 185 - 185
Was not feeling quite so confident on these, so stayed under 200 pounds.

Leggy met con @CFD

3 rounds for time:
- 300m row
- 10 front squats (95#)
- 15 sit-ups (ab mat, not GHD)
- 20 box step-ups (20")

Time: 11:02

This was a fun one! Front squats right after rowing was tough, but my body felt good overall.

Dirty Thirty @CFD

30 Box step-ups (20")
30 Jumping pull-ups (16" box, low bar)
30 Back extensions (GHD)
30 Kettlebell swings, 16kg
Walking Lunge, 30 steps
30 hanging knee raises (not full ROM)
30 Push press, 40 pounds
30 Wall ball shots, 14 lb ball, 10' target (mostly)
30 Burpees (hands on parallettes)
90 single-unders

19:38

I was really worn out going into the wall balls - did them in 3 sets of 10. Burpees were in sets of 5 or 6. Uf da!

Fight Gone Bad PR @CFD

I finally broke 300 on FGB! I did it out of order, and did 14# to the 8' target for wall balls, which made a big difference I think (previously, I've done 10' target).

Box step-ups (20")
Push press (55#)
Row (calories)
Wall ball (14#, 8')
Sumo DLHP (55#)

Round 1: 105
Round 2: 111
Round 3: 105

I took it easy on the row - got 10+ calories each round, instead of 15 as in previous attempts. My lower back didn't start tightening up until the last round, which was nice!

Team WOD

Together, Liz & I completed:
60 tire flips (she probably did 40+?)
100 wall balls (12#, 10' - I probably did 60+?)
100 box jumps (I did 40 20" step-ups)
300 single-unders (equally split)

13:08

Fun!

OH Squat PR @CFD

3 x 75#
2 x 85#, 85#
1 x 90#, 95#, 105#, 110# <- PR!

HP Cleans & weighted box step-ups

21-18-15-12-9-6-3

Hang power clean (65#)
Box step-up (65#, 14")

Time: 10:01


Rx'd was walking lunges, but there wasn't much space & little box step-ups were much easier on my body. Could have done 75#.

15 minute AMRAP @CFD

AMRAP in 15 minutes:

20 sit-ups
20 wall-balls (14#, 10')
200m row (rx'd was a 200m run with your ball)

I got 4 rounds + 20 + 20 + 150m

Deadlifts 5 x 3 @CFD

Deadlifts, triples:
225 - 245 - 255 - 255- 265

2k row + pressing @CFD

2km row: 8:20
Decided not to complete the workout, as my abs were feeling a little beat-up. Did some pressing instead.

5 x 75, 85, 85

Grippy WOD @CFD

200m farmer walk (35# dumbbells)
3 rounds: 15 front squats (95#) + 15 pull-ups (green band)
200m farmer walk

Time: 14:01

Front squats were pretty easy. Pull-ups were slow. The last farmer walk was a real test of grip strength!

Rowing Nancy @CFD

5 rounds:
400m row
15 OH squat (65#)

17:03

Did all the squats in 2 sets. Very tired lower back by the end!

Back squats @CFD

3 - 2 - 2 - 1 - 1 - 1

3 x 205
2 x 210, 215
1 x 225, 235, 245 (PR)

My 185# warm-up felt heavy, so I was surprised that I PR'ed. 245 actually went up pretty quickly, didn't feel like much of a strain. Yay!

Press & Row @CFD

Press: 3 - 2 - 2 - 1 - 1 - 1

85 - 95 - 95 - 100 - 105 (PR!) - 110f, 107f

The 105 went up pretty easily, so I bet I can hit 110 if I'm fresh. Next time...


Tabata row (for meters)
97, 96, 93, 91, 90, 89, 88, 90 = 734m total

Deadlifts 5 x 5 @CFD

Warm-ups: 5 x 45, 95, 135, 185

Work sets: 5 x 205, 205, 205, 215, 225


I was cautious going into it, because I tweaked my back on 5x5 deadlifts last week. But they felt really good today! Yay!

Running bear @CFD

AMRAP in 20 minutes
r*100m row + r bear complexes (65#)

e.g. round 1 = 100m row + 1 bear
Round 2 = 200m row + 2 bears

I completed 6 rounds + 680 m rowing.

The bears felt pretty good. The rowing was tough! (I subbed rowing for running.)

Clean & jerks, and some rowing sprints

C&J: 5 x 3
75 - 85 - 85 - 95 - 105

These were more taxing on my lungs than my muscles!

8 rounds:
150m row, 1:20 rest
Finished all 8 sprints in 30 or 31 seconds. Felt good!

Miscellany @CFD

4 rounds, 30 seconds per plank = 8 minutes total
- front plank
- side plank (right)
- back plank (hands, not elbows)
- side plank (left)

Back squat: 165# x 10
(It was supposed to be max reps, but I was good and cut myself off at 10.)

OH press: 65 x 3, 85 x 3


CF is not as much fun when you can't give it your all. :-/