KB swings, push-ups, sit-up

5 rounds:
15 KB swings (16 kg)
10 push-ups
15 sit-ups

Untimed

Deadlifts, box jumps, sit-ups

5 rounds rx'd
5 deadlifts (185#)
10 box jumps (20")
15 sit-ups

7:25

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

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.

400s; GHD, power cleans, pull-ups

3 x 400m run, 1:1 rest:
1:31, 1:27, 1:26

Met con: 7 rounds
7 GHD sit-ups
7 hang power cleans (85#) <-- meant to do 95#, closer to 65% of my 1RM.
7 pull-ups (used a thicker bar)

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

Air squat Annie

At-home workout, since I overslept and missed the WOD in Central Park!

50-40-30-20-10
Air squats
Sit-ups

9:38

I did the sit-ups without an ab mat. Half with knees together, half in a "butterfly" position.

450 BW exercises in FL!

15 rounds:
- 10 push-ups
- 10 sit-ups
- 10 squats

23:30 or so

150 bodyweight exercises @CFD

25-50-75
Air squats
Push-ups
Pull-ups (scaled to 10-20-30)
Sit-ups

Time: 35:29

The pull-ups were slow, and the last 15 push-ups were *tough*.

Lunges, pull-ups, sit-ups @CFD

6 rounds:
100 ft walking lunges
21-18-15-12-9-6 pull-ups (1/3 kipping, 2/3 jumping; e.g. 7 kips + 14 jumps)
21-18-15-12-9-6 sit-ups

14:30

Lunges and sit-ups were super easy, pull-ups were hard. Weird workout.

Mr. Joshua @CFD

5 rounds:
400m run
30 GHD sit-ups
15 deadlifts (175# - 10# short of Rx)

Time: 24:50

Tomorrow will be a rest day.

Barbara Lite @CFD

5 rounds:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
3-minute rest

26:26

Individual round times:
2:39, 2:52, 3:00, 3:01, 2:56

Tabata something else

Pull-ups: 5, 5, 4, 4, 3, 3, 2, 3 = 29 (I think... sort of lost track)
Push-ups: 7, 8, 8, 8, 8, 8, 8, 10 = 65
Sit-ups: 8, 10, 10, 10, 10, 10, 10, 10 = 78
Squats: 20, 20, 20, 20, 20, 20, 20, 20 = 160

Total: 332

I felt good on this!

Back squats & Met Con @ CFD

5RM back squat: 185#

Met con:
50 pull-ups (Rx'd was chest-to-bar... I barely got my chin above the bar)
100 squats
50 push-ups
100 sit-ups (Feet anchored by a kettlebell... does that count as scaling?)
Time: 15:19

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.