Family day at CFP.

Warmup:
4 min jump rope; dynamic flow warmup; CF warmup, 1 x 10 of wall squats, situps, pushups, back extensions, pullups, ring dips.

Did manage to get 2 unassisted ring dips.

Strength & skill:
4 x 2 back squat @ 80% (160#)

Warmed up with 45# bar, 135#, 155#. Working sets were very good. Think I did OK with them. Felt like it was over fast.

WOD:
4 rounds
5 back squats (145# Rx)
10 knees-to-elbows (attempts, mostly knee tucks)
15 pushups
30 double-unders (15 attempts)
Finish: 12:45

Got confused and couldn't remember by the end how many rounds I'd done. But I'm almost positive it was 4 since each round took about 3 minutes. Strange to do back squats in a WOD that come off racks, because we don't have enough squat stands for everybody. The squats felt heavy. I think I'm going to be better at K2Es soon. Pushups = easy. Double-unders were average.

Pre-WOD
Work Up to a heavy Squat Clean to Overhead (165#)

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

Used a 30# ball on first rd - for 15 reps
135# 1st 20 reps then 155# on remaining 10 reps.

10 MINUTES TO ESTABLISH 1RM THRUSTER
*OLYMPIC OPTION = SQUAT CLEAN THRUSTER( My one rep max..85lbs.)

CONDITIONING: PARTNER UP

1) AIRDYNE 50-40-30-20-10 CAL
PARTNER 1, DOES 50 CALS, WHILE PARTNER 2 RESTS, PARTNER 2 THEN DOES 50 CAL, SWITCH AND REPEAT 40/30/20/10

2) PARTNER ROWER 500-400-300-200-100M

3) PARTNER WALL BALL 50-40-30-20-10

*10 MINUTE CAP ON EACH STATION

Accumulate a total of 3 minutes in an L-Sit position. Use as many sets as necessary to complete this.
Then:-
In 18 minutes, complete as many rounds as possible of:
7 Handstand Push Ups
7 Power Cleans @ 45kg/30kg
7 Knees-to-Elbows
10 Kettlebell Swings @ 24kg/16kg
Beginner: Scale movements and load as necessary.
Advanced: Head to floor HSPU, Power Cleans @ 60kg/40kg, Sub KTEs with Toes to Bar, KB @ 32kg/20kg.

Result - 3R + 7,7,4 (PC @ 30KG, TTB, KB @ 16KG)

15 minutes spin bike:
1 min moderate flat
1 min moderate hill
1 min moderate flat
1 min moderate hill
30 sec sprint
30 sec hard hill
(repeat)

15 minutes C2:
2 and 1/2 minutes moderate row
30 sec all out sprint
(repeat for full 15 minutes)

10 Min AMRAP
5 Push Presh @ 110
10 Deadlift @ 110
15 Box jump @ 24 inch

8min AMRAP
5 Thrusters 115#
5 Bar over burpees
10 KB Swings 2pd

rest 2min

50 unbroken burpees
1mi run

Strength:

Front Squats - 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 2x285, 2x285, 2x285

Metcon:

3 Rnds: 10 Thrusters (95lbs), 12 K2E, 14 Burpees

Time: 7:22

In the garage for a short continuation of 5/3/1.

Warmup:
Snow shoveling. I'm done with this.

BENCH PRESS:
Warmup: 5 x 50#, 5 x 65#, 3 x 75#
Working sets: 5 x 95#, 3 x 105#, 1+ x 120# (5 reps)

Very nice. Warmups were easy. Working sets were good too. The 1+ round was good right up until it immediately wasn't. Struggled greatly to get the last two reps in, then rested the bar on my chest and gave it a push, but nothing. Couldn't move it. Gave it a second, tried again, nothing. So I tapped out there. Strstd.com calculates my 1RM as 143#, which isn't much above my tested 1RM of 140#. Gotta get bigger.

Then
5 x 10 @ 65#.
Simple.

2 Rounds Of:

100 Double Unders
50 <a href='/journal/movements/306'>Shoulder to Overhead</a>, 95/65
25 Toes to Bar

I knew going into this one that I would be fairly good at it...plays to my strengths. I was very happy with my performance and felt good during and after the workout.