Run; Helen

Ran 4 miles roundtrip to and from the gym.

Helen: 3 rounds Rx'd
400m run
21 kb swings (16# kg)
12 pull-ups

11:59

Deadlifts; Heavy met con

Deadlift - 7 singles at 205#

Met con: 3 rounds, as rx'd!
800m run
10 cleans (105#)
10 kb swings (24 kg)
10 toes-to-bar

21:02

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.)

Marathon training run

Ran 7 miles through the arboretum in 1:10:40 (just over 70 minutes). The first lap was slow - Scott was pushing Clark, and we made a few stops. The second lap was quicker - I took one 1-minute walk break.

KB swings; running & bodyweight met con

Strength: on the minute for 10 minutes, 10 KB swings (20kg)

Met con:
- 800 m run
- 50-30-20
  Push-up (strict, not games-style)
  Box jump (20")
  Sit-up
- 800 m run

Time: 23:01

Endurance-y met con

5 rounds:
800m run
15 hang clean thrusters (65# Rx'd)

28:44

Run, squat, run

Ran to the gym (1.7 miles, according to Google Maps) in just under 13 minutes

Back squat: 1-10-1-20-1-30
175-135-175-115-175-95
(I followed the suggested percentage scheme: 85%, 65%, 85%, 55%, 85%, 45%, based off an estimated 210# 1RM.)

Ran home again, in just over 13 minutes, not counting the 2-minute pause at a traffic light.

Cleans; run, squat, push-up met con

5 rounds of the couplet: 1 hang clean + 1 full clean
95 - 105 - 110 - 115  - 125

Met con: 5 rounds
300m run
15 goblet squat (24 kg Rx'd)
15 push-ups

Time: 15:37

Back squat; Tabata met con

Back squat, 5 x 2: 195# across all 5 sets!

Met con:
Tabata row (for calories): 6, 6, 5, ..., 5, 6
1 min rest
Tabata shuttle run (5-10-15 = 60m total) - completed 1 per 0:20
* ~1 min extra rest sprinkled within the tabata due to timer issues!
1 min rest
Tabata kettlebell swings (20 kg): 9, 9, 8, ..., 8, 9

Strict press; deadlifts, pike push-ups, box jumps, shuttle runs

Strict press:
85# x 2, 2, 2, 2, fail
75# x 2

Met con: 6 rounds
6 deadlifts (155# Rx'd)
6 pike push-ups (feet on 20" box) - HSPU's were rx'd
6 box jumps (20")
1 shuttle run (10 - 20 - 30 = 120 m total)

10:16

Snatch technique; "Chief"; Running!

I ran to the gym, about 1.5 miles.

Worked on snatch technique - pulled from the floor, landed in a full squat. Worked up to 75#.

"The Chief" - 5 rounds. Each round is a 3-min AMRAP, followed by a 1-min rest.
3 power cleans (95#)
6 push-ups
9 air squats

I got 4 rounds every time. Push-ups are always the limiting factor.

Ran home again - tired, but glad I did it.

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

CFE - running, thrusting, pushing

5 rounds:
800 - 400 - 200 - 100 - 50m run
2 - 4 - 6 - 8 - 10 thruster (75#) & pike push-up

14:09

I really need to work on my handstand push-ups - my shoulders felt really loose. I couldn't even do them with my feet on a short box - had to do "down dog" push-ups. During the last round, I figured out that I need to keep my shoulder blades squeezed together. Running & thrusters felt pretty good!

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

40 minute run on the beach

About 5 miles.
Went barefoot the whole way, including the half-mile of pavement between the house and the beach. Got some blisters on the soles of my feet, but the rest of my body felt good!

6am class at CF Davis

Warm-up:
400m run, plyos, push-ups, GHD sit-ups & back extensions

Workout:
800m run: 3:40
Deadlifts: 185, 195, 195, 200, 200
800m run: 3:36

Notes:
Hard to wake up, but it felt good to work out! Only two of us in class - very nice. I wanted to do a 205 deadlift (I hit 205 last time I did a CF Total) but it just wasn't there. Soon.