C&J, dips, 800m

3 rounds:
9 clean & jerks (95#)
21 parallette dips
800 m run

Time: 20:21

Had a hard time stringing together the c&j's. Substituted the parallette dips for 15 ring dips. Running felt slow!

Michael (scaled)

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

Time: 22:03

Deadlifts, running met con

Deadlifts - heavy singles
185 - 185 - 195 - 195 - 205 - 205 - 215

Met con: 3 rounds:
800m run
10 cleans (95# - rx'd was 105#)
10 KB swings (20kg - rx'd was 24kg)
10 toes to bar

24:32

Shoulders! @CFD

800m sprint: 3:43

Press:

55 x 1

65 x 1

75 x 1

80 x 1

82 x fail

Push press:

80 x 3

85 x 3

90 x 3

Push jerk:

85 x 5

85 x 5

90 x 5

95 x 4

Sprints @CFD

200m (0:45), 60" rest

200m (0:45), 60"

400m (1:41), 90"

400m (1:40), 90"

800m (3:44), 120"

800m (3:48)

Total time: 19:27

My heel didn't bother me at all! Hooray! My stomach muscles were feeling a little sore/pulled, but it wasn't bad.

800m runs & overhead stuff @CFD

Run 800m

21 presses (45#)

Run 800m

21 push presses

Run 800m

21 push presses (push jerks were rx'd)

Time: 15:09

Rx'd weight was 65#. That would have been super tough for the presses, but I probably could have managed 55#.

Eva (scaled) @CFD

5 rounds:
800m run
30 kettlebell swings (16kg)
15 pull-ups

40:32

Track workout

1600 meters
- 1:52, 1:55, 1:53, 1:51
- rest 5 min

800 meters
- 1:38, 1:44
- rest 3 min

400 meters
- 1:24
- rest 1 min

200 meters
- 0:43

Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.

NorCal Sectionals!

10:40 - WOD B
(800m run and as many 75 lb OH squats as possible in 6 minutes)
I finished the run in about 3:30 and got 14 squats - way better than the 6 squats I managed last Saturday! (The winner of the event got 47.)

2:40 WOD A
(10 min of 7 thrusters, 12 KB swings, 7 ctb pull-ups)
I got 3 rounds + 7 +12 + 4 - had a hard time getting my chest to the bar on the last set up pull-ups and had about half my reps discounted. Alas! (Three women tied for first in that event with 6 rounds + 2 thrusters.)

I came in 72 out of 125 = 57th percentile.
I feel pretty good - I think I put in my best effort, and I'm definitely inspired by the women who finished above me. It would have been nice to compete on Sunday too - partly because it's neat to workout with everyone, and partly because I paid $100 to go - but I didn't make the cut. Next year, right?