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

Snatch balance; 15-min shoulder AMRAP

Snatch balance - worked up to 85# x 2. Probably could have gone up to 90# - felt good!

Met con: 15-minute AMRAP
7 strict toes-to-bar
5 push presses (85#)
3 thrusters (85#)

8 rounds + 13 reps Rx'd

Front squats; FGB-ish met con

Front squats: 155# x 2, 2, 2, 2, 2

Met con: 3 rounds
45 s Handstand push-up practice; 15s rest
45 s thrusters (65# rx'd); 15s rest
45 s pull-ups; 15s rest
45 s deadlifts (155# rx'd); 15s rest
1 min rest between rounds

R1: 11/10/9 = 30 reps
R2: 11/10/11 = 32 reps
R3: 12/10/12 = 34 reps

Handstands -->
R1 walked up the wall, walked out a few "steps" and back again
R2 kicked up to the wall, lifted hands one at a time
R3 handstand hold

Weighted pull-ups; C&J, thruster, row

Weighted pull-ups (singles): 0# - 3 - 5 - 10 - 15 - 20#

Interval WOD:
3 rounds: 10 Clean & jerks (95#), 1 min rest
3 rounds: 10 thrusters (65#), 1 min rest
3 rounds: 200m row, 1 min rest

Each round separated by a 1 min rest, each interval separated by a 3 min. rest.

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!

Cindy-ish + thrusters

On the minute for 10 minutes:
3 pull-ups
6 push-ups
9 air squats
Thrusters until the minute is up (65#): 10 - 3 - 3 - 4 - 4 - 4 - 4 - 3 - 4 - 3

42 thrusters total (Score is 65# x 42 = 2730#)

Putting the bar next to the pull-up rack would have improved my score significantly!

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!

Heavy cleans, lots of thrusters

Clean - try for a PR
115 x 1, 1
125 x 1
135 x 1
140 - 3 fails... just couldn't get under it. But I was close!

Thrusters - max reps at 65# = 25
(My wrists gave out first.)

Thrusters & rowing

5 rounds for time:
500m row
7 thrusters (75# - 95# was rx'd)

Time: 15:23

Rowing got to be quite a slog!

Thrusters & Pull-ups @CFD

5 rounds for max reps of thrusters (95# rx'd, I did 85#) and pull-ups (strict rx'd, I kipped)

9/5
6/5
8/6
6/4
9/3

38 thrusters
23 pull-ups

One of these days I'll remember how to string kipping pull-ups together... today it was a few sets of 3, and mostly singles and doubles.

20 min met con @CFD

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high-pull
(All with the prescribed 65# bar)

Finished 11 rounds, with ~10 seconds left over. Didn't have the heart to do another thruster! Fun workout. Felt it most in my forearms & lower back, but felt pretty strong the whole way through.

Fran (Rx'd!) @CFD

My first time doing Fran (21-15-9 65# thrusters & pull-ups) as prescribed! 5:31
I couldn't string the pull-ups together very well, but last time I did this (January, with jumping pull-ups) I got 5:12. Pretty happy with today.

Scott and I ran to and from CFD, about 3 miles round trip.

Hippy met-con @CFD

AMRAP in 20 minutes, all with 65#:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

11 rounds + 5 thrusters


This is a good workout for grip & lower back. And I definitely felt my elbows getting faster on the cleans.

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.

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!

Run, Jackie, Run!

Ran to CFD: ~1.5 miles, ~13 minutes

Worked on butterfly kips. Sort of got the idea, but I certainly need to practice!

Jackie: 1000m row (4:12), 50 thrusters (35#), 30 pull-ups (kipping)
- 9:26 -

Ran home again, ~13 minutes.

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?

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.

400m's, sumos, thursters

This is a very tough workout. I modified it to:

Four rounds for time of:
Run 400 meters
30 pound Sumo deadlift high-pull, 21 reps
30 pound Thruster, 21 reps

Time: 25:10


I had to use dumbbells instead of a barbell. I didn't know how many rounds I'd get through. I'm glad I got more than 3, but a 5th sprint would have been too much. My legs are going to need a long recovery after this!

Next time, though, next time I'll do a full 5 rounds.

Weak mash-up work-out...

I went to the gym intending to do the 400m/sumo/thruster WOD, but was foiled when every single treadmill (AND both rowing machines!) were in use. I guess all the students are using them for stress relief. As it turned out, after two rounds of sumos and thrusters, my legs were turning to jelly, so I'm not sure how I would have done on the sprinting anyways. I'll try again tomorrow.


Warm-up
2 rounds of:
20 squats, 3 dive-bomber push-ups


2 rounds of:
21 Sumo deadlift high-pull (50#)
21 thrusters (50#)

Climbing
I was *beat* on my first run, but recovered enough to have a few good runs after that. Didn't try anything too taxing, and didn't stay long, because my partners had to go study for finals.

1 more round of the lifts above.


Hoping for a stronger workout tomorrow...