Deadlift, Tabata row

Deadlift
185 x 3
195 x 2
205 x 2
215 x 1
225 x 1
235 x f, f
225 x 1

Tabata row: 89, 94, 93, 93, 92, 91, 90, 91m

Aborted track WOD

CFE WOD with Amy. I ran one 400m sprint and felt something (a tear?) in my left quad so quit. Sigh.

CFE - KB swings and hill sprints

5 rounds:
10 KB swings (20 kg)
Hill spring (150m??)
Rest is the walk back down the hill

My round times were: 0:56, 0:56, 1:01, 1:02?, 0:59
Rests were 4 minutes on average.

Swings felt heavy but fine. Sprints were super tough!

Jerk & Power cleans + burpee pull-ups

Worked up to a 125# jerk. Did not go to failure.

Met con: 9 - 8 - 7 - ... - 2 - 1 - 10
Power clean (95#)
Burpee pull-up

16:40

I didn't think I'd be able to complete 55 reps, so I started at 9 and worked down. But I felt pretty good at the end, so I did a set of 10 at the end! Fun WOD. This was my first time doing rx'd burpee pull-ups - turns out I really like them!

Front Squats & Jackie-esque

Front squats - 5 doubles
135 - 145 - 150 - 155 - 160 fail

Met con
1000m row
50 seated twists (25# dumbbell)
30 KB swings (24 kg - uf da!)

8:39

Was feeling worn out and out-of-shape after last week's trip to MN, but I'm really glad I went to the workout tonight!

4 warm-up 100's, at 60% - 90%
10 100m sprints, with 60s rest in between each

I ran them all in 16 or 17 seconds. The last 3 felt *really* heavy. I focused on leaning forward, getting my legs behind me, rather than striking the ground out in front. Tough workout.

Air squat Annie

At-home workout, since I overslept and missed the WOD in Central Park!

50-40-30-20-10
Air squats
Sit-ups

9:38

I did the sit-ups without an ab mat. Half with knees together, half in a "butterfly" position.

CFE WOD

Amy assigned this WOD last Friday for the CF Endurancers, but I was gimpy and babysitting, so I did it today instead! She assigned running, but I subbed rowing - still taking it easy on my calf.

400m row, 20 box jumps, 20 double-unders
400m row, 20 KB swings (16kg), 20 d-u's
400m row, 20 air squats, 20 d-u's
Repeat with 200's and 10's
Repeat with 100's and 5's
(9 rounds total)

21:44

Very pleased that my calf didn't hurt at all during the double-unders & box jumps!

Back squats & a mini Cindy

Back squat: 5x5 at 165#

Went easy on my calf and did 5 rounds of Cindy (6:30) rather than Annie. One round in, I realized I could have done Air Squat Annie. Oh well.

Tiny track workout

My calf has been out of commission for over a week, so I was really pleased that I was able to run with no pain/cramping tonight! I only did one round of the WOD, following Scott's advice to quit while I was ahead and not re-injure it. Scott and Gary did two rounds.

100m run - rest the time it took to run 100m
200m run - rest 200m time
400m run - 1:25

Not sure what my 100m and 200m times were, but it felt great to get a 1:25 400m! Yay!

Heavy cleans, lots of thrusters

Clean - try for a PR
115 x 1, 1
125 x 1
135 x 1
140 - 3 fails... just couldn't get under it. But I was close!

Thrusters - max reps at 65# = 25
(My wrists gave out first.)

Back squat, Mini met con

Back squat: 165# x 5, 5, 5
(A month a go, I carried this weight across 5 sets. Intended to do that again today but couldn't.)

Met con: 3 rounds (rx'd was 5)
400m row (rx'd was running, but it was raining)
7 burpee pull-ups
12 KB swings (20 kg. Rx'd was 24kg)
Time: 12:07
I intended to do 5 rounds but quit early.

First day back after a week of being sick/busy/stressed. Needless to say, I was not at my peak!

Cindy at home

13 rounds + 5 + 4

(Jumping pull-ups)
Push-ups felt stronger than before!

Front squat, aborted met con

Front squat - 3 sets of 10 squats, starting each set on the minute, 95#

Started Half Badger but didn't even make it through the first 400m run because of my calf. Did rounds of Cindy until Scott finished his Half Badger. Got through ~6 rounds in 10 minutes.