Twice in one day!

Went to the noon class with Scott, but ended up just doing some warm-up back squats. Didn't do the games qualifier WOD, since I was feeling light-headed, and Clark was hungry, and I was planning to return for Ladies' Night.


Went to 7:30 Ladies' Night! Got Clark fed just in time to participate in the team workout. The 4 team members had to complete:
2000m row
75 deadlifts (135#)
100 push-ups
200 double-unders (I didn't do any of these)
Burpee tire-flips to the wall
400m run, with one team member being carried at all times (I just ran alongside. I can sort of run now!)

Lots of energy - fun times!

Power clean, KB swing ladder

Warm-up:
Front squats 85# x 3, 3
Cleans - just warmed up with the bar

Met con:
1st minute: 1 power clean (85#)
2nd min: 2 KB swings (16 kg)
...keep alternating exercising and adding reps...
11th min: 11 power cleans

Total: 11 rounds

Cleans didn't hurt as much as they did on Monday, but I definitely wasn't up for the rx'd weight (95#).

Afterwards, tested out my pull-ups - kips were so easy, and I got 1 strict one! Yaaay!

First postnatal workout!!

Wasn't sure how much my body could take today... turns out it felt *really* good to move! Yay! Didn't go rx'd, but felt good about my efforts nonetheless.

Front squats: 35# x 10, 55 x 5, 85 x 3, 3
OH Press: 35 x 5, 55 x 5, 85 x 2, 2, 2

Met con: 7 rounds
15 s on deadlift (95#, rx'd was 155), 45 s rest
15 s on push-up (rx'd was box jumps), 45 s rest

10/11, 10/11, 10/10, 10/10, 11/11, 11/10, 11/10

Total reps: 146

I can do push-ups again!! I meant to try pull-ups and forgot.

Deadlifts 5 x 3 @CFD

225 - 235 - 245 - 255 - 275

3RM PR!

Cindy @CFD

10 rounds + 1 pull-up

I did kipping pull-ups and push-ups on the floor, not parallettes. Heavy! Only got 7 rounds last time, but I was doing parallette push-ups then, which have a larger (tougher) range of motion.

Dumbbell bear complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

25 - 30 - 35 - 40 - 45

Got pretty grippy by the end - my forearms were pumped! Lower back was tight but not unmanageable. Good to be able to rest/stretch in between rounds.

Games Qualifier WOD 11.3

Did the qualifier WOD again, got 5 more reps - 22 this time!
(110# clean & jerk)

Did a little bit of the regular WOD afterwards:
5 minutes of:
5 push-ups at the top of the minute, followed by as many abmat sit-ups as possible for the remainder of the minute - got 55 sit-ups total

1 minute rest (not rx'd)

4 minutes of:
5 OH DB presses (25#), followed by squats - got 60 squats total

Opted out of the burpee/double-under section. :-)

Little Wittman

15 KB swings (16 kg)
15 power cleans (65#)
15 box step-ups (20")

Finished 3 rounds in 7:37, rested 4 minutes, finished another round by the 14-minute mark. Rx'd was 7 rounds, but my lower back was having none of it!

Games Qualifier WOD 11.3

AMRAP in 5 minutes: clean & jerk, 110# (full squat clean)

17 rounds

Yay for being able to do it rx'd!

Karen @CFD

150 wall balls (14#, 10' target)

10:04 <- PR! 15 seconds better than in January.

OH Squat PR @CFD

Seven singles:
85 - 95 - 100 - 105 - 110 - 115 - 120