Heavy thrusters; sumo DLHPs + OH squats

Strength: Thrusters - worked up to a heavy triple at 105#

Met con: 21 - 15 - 9
 Sumo deadlift highpull (65#)
 Overhead squat (65#)
5:12

Front squats; shoulder-ish met con

Front squat, 5x5 at 135#

Met con: 21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead squat (45#)
Double-unders
Push-ups (Games style)

Time: 12:13

My double-unders were all unbroken! I only broke up the set of 18 OH squats, I think.

CFT 2

Clean - 135#
OH Squat - 95#
Bench press - 115#

Total: 345#

I know I've got more in me for the OHS... but feeling pretty sore today!

OH Squats, met con

OH squats
75# x 5
85# x 5 -> failed on the 3rd
80# x 5, 5

Met con: 3 rounds
10 push presses (75#)
10 lateral burpee box jumps (20")
10 toes to bar

Time: 8:24

OH squats, nifty met con

OH squats: 5 doubles at 80%
85# x 2, 2, 2
95# x 2, 2
(I think I underestimated my 1RM.)

Met con:
3 rounds of:
3 min AMRAP:
- 5 hang power cleans (75#)
- 5 front squats (75#)
- 5 push-ups
Then a 400m run at the end of the 3-min interval
Then a 1-min rest before starting the next round.

Round 1: 3 rounds + 10 reps, finished at 5:05
Rd 2: 3 rd + 9, 11:11
Rd.3: 3 rd + 10, 17:08

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.

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!

OH Squat PR @CFD

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

OH Squat PR @CFD

3 x 75#
2 x 85#, 85#
1 x 90#, 95#, 105#, 110# <- PR!

OH squats & met con @CFD

OH squat work:
5 x 65, 5 x 75, 5 x 85


Prescribed WOD was 500m row, 150 double-unders and 50 burpees.

I scaled it to: 500m row, 50 box step-ups (20"), 100 sandbag heaves*
Time: 9:03

* I grabbed the smallest sandbag, started at my left knee and lifted it overhead in an arc to my right knee. That counted as 1 rep.

Deadlifts, OH Squats @CFD

21-15-9
Deadlift (135#)
OH Squat (45#)
Time: 4:44

Both weights were under 50% of my 1RMs... maybe I should have gone heavier? The deadlifts were pretty tough as it was though... killing my lower back!

Lotsa squats @CFD

OH Squat (singles): 75 - 80 - 85 - 90 - 100 (PR?) - (110-f)

Front Squat: 115 - 125 - 135 - 145 - 165 - 175

Back Squat: 185 - 195 - 205 - 205 - 207 (PR?)

OHS, DL, Ring holds @CFD

Skill work: OH squats for reps
45# x 10
65# x 10
75# x 7

WOD
400m row (instead of run)
15 deadlifts (145#)
45" ring hold
12 DL
36" ring hold
9 DL
27" ring hold
400m row

Time: 9:49

OHS, Pull-ups, Knees-to-elbows @CFD

21-15-9
OH squats (65#)
kipping pull-ups
kipping knees-to-elbows + situps (8/13, 7/8, 0/9)
Time: 15:10

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?

Nancy

Uf da. Just finished Nancy.

Warm-up: 10 minute neighborhood run.

Five rounds for time of:
400 meter run (10 mph on treadmill)
15 Overhead squats (45#, maybe)

Total time: 18:50

I'm not sure how much my bar weighed - it's the wiggly kind (curl barbell?) - and I added a pair of 10# plates to it. The squats weren't too hard - I should go up 10# next time.

The first few 400s felt okay, but the fourth one was tough, and my legs felt like Jell-O by the fifth. 

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