Cleans; front squats & burpees

Strength - worked up to a 135# clean

Met con: 10 ---> 1
Front squat (95#, 105 was rx'd)
Burpees

9:25

Run; Deadlift; Front squats + burpees + swings

Ran to and from the gym, with Clark in his stroller. 4 miles round trip.

Strength: deadlifts
185# x 3
195# x 3
205# x 2
215# x 2
225# x 1

Met con: 3 rounds
12 front squats (95# rx'd)
12 burpees
12 kettlebell swings (16 kg)

7:45
(Burpee pull-ups were rx'd, but I subbed swings so I could stay near Clark.)

Deck of cards

K = 13
Q = 12
J = 11
A = 10
2-10 = n

Total: 100 reps per suit

Air squats, push-ups, sit-ups, pull-ups (only did 70 pull-ups... right shoulder started hurting)
2 jokers = 25 burpees each

Didn't time it, as I was babysitting/chasing after Clark at the same time.

Jerks; burpee + ring row met con

Jerks - heavy singles
115 - 115 - 115 - 120 - 125 - 130 - 135 (sloppy!)
Tried again at 135, but missed the lift
95 x 3, 125 x 1
Need to work on getting my back foot to land first.

Met con: On the 30-second mark for 6 minutes (12 rounds total)
3 burpees
3 ring rows (rx'd was 5 chest-to-bar pull-ups... but my hands are a little beat up.)

AMRAP: deadlifts, burpees, toes to bar, run

12 minute AMRAP
- 5 deadlifts (155#, rx'd)
- 7 lateral bar burpees
- 9 toes to bar
- 100m run

5 rounds + 5 deadlifts

Back squat; snatch/burpee/pull-up

Back squat: 5 x 2 (5 doubles) at 180#

Met con: 2 - 4 - 6 - 8 - 10
Hang power snatch (65#)
Burpee
Pull-up

Rx'd was 75# and chest-to-bar pull-ups. I did a few strict pull-ups but mostly kipping chin-to-bar.

Deadlift; thrusters + burpees

Deadlifting - worked up to 235#, did 5 singles

Met con:
4 min AMRAP
2 min rest
4 min AMRAP

2 thrusters (85#), 2 lateral jump burpees; 4, 4; 6, 6; 2... 4... 6... 2... etc.

Got 41 reps both times. Good workout - heavy thrusters!

Power cleans, burpee shuttle runs

Worked up to an 80# squat snatch.

Met con: 10 rounds:
AMRAP power cleans in 20 sec (95#)
Rest 40 sec
AMRAP burpee shuttle runs in 20 sec (10m)
Rest 40 sec

I got 59 cleans and 40 burpees.

Endurance WOD

Round 1:
100m run
9 box jumps (20")
9 sit-ups
9 burpees
Round 2: 200m / 15 reps
Rd 3: 400m / 21
Rd 4: 200m / 15
Rd 5: 100m / 9

Time: 15:02

Presses, burpees, OH squats

Press (triples): 45, 55, 65, 75, fail on 85# (not even one rep!)

3 rounds:
10 burpees
10 overhead squats (65#) - rx'd was 95#

Time: 4:33

I need to work on shoulder mobility & stability.

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!

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!

C&J, 400's, burpees @CFD

Part 1: do 12,000 foot pounds of work in 12 minutes.
I did 40 clean and jerks (50#, ~6 feet from ground to overhead) in about 6:30.

Part 2: 3 rounds (scaled down from 5 rounds)
400m run
20 burpees

I need to get my push-up muscles back in action!

Thrusters & burpees @CFD

5 rounds:
21 thrusters (55#)
10 burpees
Time: 12:46

Scott and Max were doing 15 burpees per round instead of 10, so I tacked on 25 more burpees at the end, finished them at 15:30. Calves feel a little crampy, but not terrible.

Random strengthy metcon @CFD

As many sets in 5 minutes:

* Power Clean x 1
* Split Jerk x 3 (95#)

rest 2 minutes

As many reps in 4 minutes:

* Alternating Pistols

rest 2 min

As many rounds in 3 minutes:

* 5 burpees
* 5 pull-ups


Clean & jerks (95#): 11 rounds + 1 clean + 1 jerk
Pistols: 73
Burpees/pull-ups: 4 rounds + 5 burpees

11.5 + 73 + 4.5 = 89 total

Affiliate Cup Throwdown @CF East Sacramento!

10:15 - WOD #1
12 Minutes:
3 Rep Max Thruster (Best of 3 Attempts)
- Nigel 185; Alex 185; Libby 95; Sarah 80.
Max Set Double Unders (Best of 3 Attempts)
- Nigel 94; Alex 76; Libby 27; Sarah 15.

That put us in 11th place, I think. They tallied scores and put us in reverse order for the afternoon WOD.

3:15 - WOD #2
3 Rounds For Max Reps:
45 sec GHD Sit Ups (15 sec Rest) - 24, 21, 17
45 sec Clean & Jerk 135/85, (Rest) - 4, 3, 4
45 sec Burpee Vertical Leap Touching Target 104in/96in, (Rest) - 1, 6, 5
45 sec Chest to Bar Pull Ups, (Rest) - 4, 6, 4

My first round was really sloppy. I started on the pull-ups and did alright, and then did a bunch of sit-ups (25) so I was really shaky for the clean & jerks - had one icky fall when my back gave out on the jerk. And then I couldn't jump high enough on the burpees - just got 1 rep. Rounds 2 and 3 went better - I hit my stride, focused on using my hips.

Our team got 490 total reps, which was better than all of the teams who had gone before us, so we at least held seed! We ended up 8th overall. Santa Cruz won. Pretty inspiring to watch the top teams... especially the uber-graceful butterfly pull-ups and perfectly crisp clean-and-jerks.


Now everyone is talking about sectionals, and I'm trying to decide if I want to go. Stuff I liked about the Throwdown: hanging out with my teammates; seeing CrossFitters from all over Northern CA. Stuff I didn't like: being so full of epinephrine I couldn't think straight and couldn't control my body; sitting in a parking lot for 5 hours (at least it was sunny and warm out!). The intense parts were a little too intense, the slow parts were too slow. Maybe next time I'll have a better idea of what to expect, so I'll like it better? Hmm.

100 Burpees

Scott and I did 100 burpees (poolside burpees even!). He finished in 7 minutes, which made me feel bad about finishing in 13 minutes. But at least I finished 2 minutes faster than last week. Was having a hard time breathing, though, just like yesterday. Ugh.

Any suggestions on other workouts we can do while on vacation? We don't have access to weights or a pull-up bar. We can do combinations of: running, squats, push-ups, sit-ups and burpees. And we have a pool - too small to do laps, but maybe there's something we could do.

Better than putting on a sweater...

I was sitting at my desk, wearing long underwear and fleece and but still feeling chilly. I was not in the mood for yet another cup of tea, so I did 100 burpees instead and got warmed up in a hurry!

Time: 14:50

(I should note, though, that I did not have perfect form on many of my push-ups. It would have taken me a LOT longer had I focused on that. I was surprised at how tired my legs were!)