CFE - running, thrusting, pushing

5 rounds:
800 - 400 - 200 - 100 - 50m run
2 - 4 - 6 - 8 - 10 thruster (75#) & pike push-up

14:09

I really need to work on my handstand push-ups - my shoulders felt really loose. I couldn't even do them with my feet on a short box - had to do "down dog" push-ups. During the last round, I figured out that I need to keep my shoulder blades squeezed together. Running & thrusters felt pretty good!

Deadlift, double-under met con

5 rounds:
3 deadlifts (185#)
6 OH squats (75# 1st round, 45# thereafter)
12 push-ups
24 double-unders

12:04

Rx'd was 195# / 95#
Push-ups were slow. All double-under sets were unbroken!

Power clean met con

5 rounds:

5 power cleans (105#)
10 burpees
15 box jumps (20")
7 toes to bar
200m run

24:00

Toes to bar were  the hardest - my core is a little tired from Michael!

Michael (scaled)

3 rounds:
800 m run
GHD sit-ups (50 - 30 - 20)
GHD back extensions (50 - 30 - 20)

Time: 22:03

Jerk 1RM + 20 min AMRAP

Split jerk, worked up to a heavy single: 125#
75 x 5, then singles: 85 - 95 - 105 - 115 - 125

Met con: AMRAP in 20 minutes
5 pull-ups
10 box jumps (20")
15 KB swings (16 kg)

10 rounds + 15 reps

I felt good on the pull-ups! I was focusing on driving my elbows back. Box jumps felt pretty good too - I focused on a tight stomach, and landing with my feet in the right place. I got unbroken sets several times! Swings did not feel super heavy, but my lower back was aching.

Deadlifts, light sprint

Deadlifts - work up to a 3RM
185 x 3, 205 x 3, 225 x 3
(I bet I could have done 225 x 4 though!)

Sprint met con: 1 round
50 box jumps (20")
200m sprint
30 weighted sit-ups (25#)

4:02

Death by C&J

Strength portion: a doublet, consisting of a squat clean and a power clean
95, 105, 115#

Met con: C&J ladder. Do 1 c&j the first minute, 2 the second, etc., until you can't complete the given number of lifts. Rest 1 minute, then go back down the ladder. 85#
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 6 - rest - 7 - 6 - 5 - 4 - 3 - 3

Felt good!

PR Party Helen!

The gym was pretty empty by the time we arrived, so I worked out mostly alone. At least I had Scott & Clark cheering for me!

Helen: 3 rounds
400 m run
21 kettlebell swings (16 kg)
12 pull-ups

12:55

The running felt OK.
I did the swings in 2 sets on the last 2 rounds
I wish I could string more pull-ups together. I was doing mostly triples and doubles.

CFE tabatas & 400's

KB swing tabata (16 kg): 9, 9, 9, 9, 9, 9, 9, 9 (72 total)
400m run
Air squat tabata: 22, 18, 17, 18, 17, 17, 16, 17 (142 total)
400m run
Hollow rock tabata: 8, 9, 8, 7, 7, 7, 7, 7 (60 total)
400m run
Box jump tabata (20"): 10, 9, 7, 8, 7, 8, 8, 8 (81 total)
400m run
Burpee tabata: 6, 5, 3, 4, 5, 4, 5, 5 (37 total)
400m run

Great workout! Totally pooped afterwards.

Deadlifts and met con

Deadlifts - doubles
165 - 185 - 195 - 205 - 215 - 225
Felt strong today, decent form! Yay!

Met con: 5 rounds:
5 OH squats (65#. Rx'd was 85#)
10 burpee box jumps (20")
5 presses (65#. Rx'd was HSPU's)
12:38

Liked this met con - good mix of strength (presses) and cardio (burpees)

Back squat, rowing met con

Back squat
165 x 3, 3
170 x 3
175 x 3
180 x 3

Met con: 5 rounds
Bear complex (85#): 5 - 4 - 3 - 2 - 1
Pull-ups: 10 - 8 - 6 - 4 - 2
Row: 30m - 100 - 200 - 400 - 800

Time: 16:32

Rx'd met con was a lot more - 100# bear complex, 18 --> 3 pull-ups (60 total, I did 30), and running instead of rowing (which would have been easier, I think, but it was raining).

Tweaked my back a little bit on one of the bears?

Squatting felt pretty strong today. Yay!

Front squats, sled-pulling met con

1 1/4 front squats
(Squat below parallel, raise to just above parallel, then go right back down again and then all the way up.)
165 x 3, 3, 3, 3
95 x 3

Met con: 3 individually timed rounds
30 yd walking lunge (45# BB overhead)
30 yd sled pull sprint (25#)
30 yd backwards pull (  "  )
100 m farmer carry (40# DBs)

Times: 2:38, 2:17, 1:54

I got faster because my transitions improved. I didn't like this WOD all that much. Walking lunges were good, but I felt awkward and not all that challenged on the other movements. Should have gone heavier on everything?

Met con

5 rounds:
10 burpees
15 KB swings (20 kg)
40 double-unders
1 min rest

20:40

After Thursday's dismal performance, I just wanted to complete this WOD. I did!