Warmup
For Time:

500M Row
30 Push Up
40 Sit Up
50 Air Squat
500M Row

10:02 - knee push ups

Damn, once again, the push ups totally wrecked my core and made me go super slow on the situps. Did the squats unbroken and my legs were fucked - the last 500m row was brutal; I could barely push with my legs the last ~200m. But beat my old time by 0:58!!

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Strength/skill

DeadLift
15 Minutes To A Heavy Single

170# PR!!

So I totally had an extra 5# on one end of the barbell and didn't know it. Thoughts running through my head during my 170# attempt (which I thought was 165#): "FUCK. Why is this so heavy?? I totally did 165# fine before. And FUCK, why can't I lift this bar evenly??" And then I saw the 15# plate and felt silly. But hooray for surprise PR!

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Conditioning
JT
21/15/9 RFT of:

HSPU
Ring Dip
Push Up

11:38 - box HSPU, green band, knee pushups

Did about 2/3 of the first set of HSPU on my toes on the box, but dropped to knees afterwards, which was probably a bit too easy. Brutal arm workout. Tammy said I looked good on the run on Friday; that I no longer looked like I was dying. Not sure how I feel about that compliment... obviously happy, but also - did I used to look like I was dying when I ran?

Strength/skill
Power Snatch
10 minutes heavy single + 3 EMOM for 7 minutes

Worked at 50#

Jess said my snatches were BANGIN (my words, not hers). Left absolutely GLOWING because of her compliments. Snatches are maybe my most hated/feared move, but I'm getting so much more confident with them. It feels great.

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Conditioning
Nancy
5 RFT

400m Run
15 OHS (95/65)

18:25, used 45#

Runs were brutal (as always), but maybe a little less brutal than usual? Maybe could have gone heavier on the OHS?

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What a fantastic day. <3 Jess - she's the best. Said I killed the class and that I had great hand eye coordination (which I know for a fact that I do not). Truly one of the best days at CF that I've had.

Complete 5 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
(Hice 9-11'5-13-16-18kg)
*Rest as needed between rounds. (descanse 1'30-1'30-2'00-3'00)
*Do not set the weight down during the 6 times through the cycle.
*Go up in weight each round to perform the heaviest round possible.
*Perform Lunge with the DB in the rack position.

Buy-in: Hip mobility and foam rolling
WOD:
7 Rounds For Max Weight:
1 Weighted Pull Up
3 Thrusters
Post total pounds lifted to comments.
1Rd 2pood KB & 95# thruster
5rd 2pood KB & 145# thruster
1rd 2pood & 165# thruster
1475#
-Strict deadhang pullups
CO: 2x25m walking lunges with 53# KB

AMRAP 1: 5 min
Rest 1:30
AMRAP 2: Start over 6 min reversed
Rest 2:00

From the top
3 HR pushups
20 deadlifts/133lbs
9 HR pushups
30 TTB
12 HR pushups
500m run
12 HR pushups
30 wall balls
9 HR pushups
20 hang cleans/103lbs
3 HR pushups

AMPRAP 1 - 43 reps
AMRAP 2 = 43 reps
Last round - do entire workout from beginning (20:10)

“Victoria”

Time cap= 40mins, using only 1 bar.

5 Rounds
10 Thrusters 95/65
14 Box jumps 24/20
12 Sumo deadlift high pulls 95/65
12 Burpees
27 KBS 1.5/1p

Very proud to Rx under the time cap, this was my first time doing 65# thrusters in a wod. First round was unbroken, then 5/5, then 3's and 2's toward the end. Weight felt good on the sdhp's (good tip keeping hands a little wider, much more stable). Broke into 6's then 4's for the later rounds. KBS were 18/9 the first few rounds, then basically groups of 9 at the end. Lots of breaks. Legs were very shaky after Thrusters, had to regroup before starting box jumps. Remember next time to regulate breaks more, don't let them eat up the clock.

M/ 39/ 135 lbs/ 5'-6"
mothers' day - so I was out with the kids all day biking and what not giving my wife a day to herself.
I did a differnt WOD late last night after putting the kids to bed.
I did 10 rounds of/ 15 minute AMRAP:
30 seconds of KB swings (1.5 pood)
30 seconds of Burpees
30 seconds of rest
round 1: KB Swings/ Burpees: 12/12
round 2: KB Swings/ Burpees: 12/12
round 3: KB Swings/ Burpees: 12/10
round 4: KB Swings/ Burpees: 11/11
round 5: KB Swings/ Burpees: 11/11
round 6: KB Swings/ Burpees: 11/11
round 7: KB Swings/ Burpees: 11/11
round 8: KB Swings/ Burpees: 11/11
round 9: KB Swings/ Burpees: 11/11
round 10: KB Swings/ Burpees: 12/12
total reps KB Swings : 114
total reps of Burpees: 112
total reps: 226
good WOD
I did 100 DUs about 2-3 minutes post workout and then did a couple 10 box jumps and 10 KB swings.
I worked out outside at night after everyone went to bed.. nice breeze and fast workout.. now that spring has arrived I can really start getting in some late night WODs outside.. easy way to get some work in and outside is ALWAYS more fun.

M/ 39/ 135 lbs/ 5'-6"
As Rx:
bar x 10
85 x 10
105 x 10
115 x 10
WOD:
120 x 10
125 x 10
130 x 10
135 x 10
140 x 10

I was SUPER sore, and still am after doing Elizabeth yesterday. I was a bit leary on how well I'd do, especially with higher rep sets, but it was a good test mentally.I have metal plates so I could not drop them. I would LOVE to have been able to drop it, after each set... that's hard on the wrists and back when lowering it sometimes.
Post WOD: Annie
(50-40-30-20-10) DUs + Situps (I do mine anchored)
4:25
I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
Fun finish.

M/ 39/ 135 lbs/ 5'-6"
As Rx: 14:34
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
This was a fun WOD. Pretty fast overall as you were only spending a little over a minute or so on each station, but a bit of time wasted in going to each station sometimes.
I was faster than I thought on the 100' walking lunge
50 Pushups felt easy overall
50 DUs were easy
25 K2E were a bit harder than I thought as I was trying to avoid tiring my grip too much so I broke them up into 16+9
5 Rope ascents were not too bad but took probably more time than I thought. I stopped after each one for about 5-10 seconds
50 box Jumps took me a bit more time than I thought and it really winded me. I was resting for a few seconds after about each 10 reps. I didn't take a real break at all though
25 OHS - went unbroken as it was pretty light
25 L-pullups were a bit challenging but got em donee in 10,8,5,2
Situps were even challenging, probably due to the L-Pullups right before. I was resting for a couple seconds after each 10 reps, then did the last 20 unbroken.

Back squat day and deload week at CFP.

Warmup:
500m run, lunges, spidermans, inchworms, squats with holds, &c.

Strength & skill:
Deload Week back squats
5 x 40% of 90% (70#)
5 x 50% of 90% (85#)
5 x 60% of 90% (100#)

Very easy. As it should be. The first round, I went all the way ass-to-grass and did pause squats for fun. Second round, regular. Third round, tried to work on breathing.

Afterward, since I had 100# on the bar, I tried for a 1RM overhead press just for fun. The strstd.com calculator says that should be my new 1RM. So I took the bar off the rack, self-aware because everyone else was squatting, and overhead pressed it. It took a while to get to lockout since I wasn't fresh, but I got it overhead and locked. So there. Accurate. That's a 15# PR for me, which is pretty huge considering I was stuck at a lousy 85# for ages.

WOD:
800m run
40 wallballs (14#)
20 T2B
400m run
30 wallballs
15 T2B
200m run
20 wallballs
10 T2B
Finished: 17:25

What deload week. This was hellish. Got better wallballs than I have in a while b/c I used a ball underneath my ass for a squat target. Got closer than I have to actually hitting a T2B than ever before. Otherwise this blew.