Push presses; Dumbbell + double-under WOD

On the minute for 10 minutes: 3 push-presses (from the ground)
95# for the first 7 rounds
100# for the next 2 rounds
105# for the last round

Met con, using 30# dumbbells
5 clean & jerks, 5 one-armed snatches each arm, 50 double-unders
4, 4, 40
...
1, 1, 10

Time: 6:30

Double-unders felt good!

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.

Jerks, deadlifts, double unders

Split jerks: 6 singles at 125#

Met con: 7 rounds
7 deadlifts: 155#
21 double unders

This is my 1100th post!

Back squat: 7 triples, all at 175#

Met con: 5 rounds:
12 lunges (75# barbell across shoulders)
30 double-unders
8:08

Double unders felt pretty good!
Rx'd was 75# overhead... maybe next time.

Light met con

Took it easy today - definitely feeling Friday night's workout. Also, I was minding Clark.

5 rounds:
10 - 8 - 6 - 4 - 2 Power cleans (75#)
10 - 8 - 6 - 4 - 2 Push-ups
30 double-unders

8:30

Couldn't finish the last set of double-unders - my right calf got injured. My 3rd set was unbroken though!

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!

Double-unders & ring rows

Bailed on the strength portion of today - had to nurse a baby, plus my hand was ripped from Fran yesterday.

Met con: AMRAP in 15 minutes
21 double-unders
7 chest-to-bar pull-ups (I did ring rows, due to the hurt hand)

8 rounds + 21 DU's

Rx'd was 12 rounds for time. The double-unders weren't too much of an issue, but the ring rows were getting heavy!

Cleans & double-unders @CFD

3 rounds for time:
15 full cleans (95#, as rx'd)
21 double-unders

Time: 11:18

Yay for doing it as prescribed!
Ow my lower back!

Push-ups & double-unders @CFD

Jog to the gym - 13:37 (1.5 miles)

Warm-up:

100m jog w/sandbag

2 rounds:

8 burpees w/box jump (18")

8 hang cleans/thrusters

6 cartwheels (3 per side)

100m jog w/sandbag

WOD: 4 rounds

25 push-ups

50 double-unders

Time: 13:24

My push-ups were slow. I mostly did them in sets of 5.

My double-unders started off not-so-bad and got better each round!

Run home: 14 minutes

Row, power clean, double unders @CFD

2 minutes on, 1 minute off of:
Row - 38 calories
Power clean (105#) - 10
Double-unders - 30
Row - 38 calories
Power clean (105#) - 11
Double-unders - 62

Tough workout, but I liked it! Rowing is such hard work. Felt good to finally be able to string together a few double-unders during the last set.

Got 78 reps for round 1, and 111 reps for round 2.

Thrusters & met con @CFD

Thruster triplets - worked up to 95#

WOD: 3 rounds:
40 push presses (45#)
30 squats
20 ring dips (I subbed 4 10-second holds on the rings)
10 double unders
Time: 14:50

Double unders aggravated my calves. They've been feeling mostly better lately though!

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.