Warmup
Hip prep
Squats
Shoulder prep

WOD
15 AMRAP
5 Pullups
15 Dumbbell Thrusters 20lbs
30 Double Unders
7 Rounds + 20 reps

This was a good wod to get moving after sitting all day at the desk. First set of double unders were broken in about 3 sets due to just snagging the rope and losing rhythm. Sets 2-7 were completely unbroken! THAT just made my day! after time expired I decided to finish the set and also did my last round of double unders unbroken. Great feeling to get those down now!

Wendler Program: Starting cycle 2

DL - 5x345, 5x365, 5x385 - easy
Cleans - 5x190, 5x200, 5x215 (did all 215, but not unbroken and from the Hang)
Power Snatch - 5x140, 5x150, 2x160 (failed on 3 and 4 - fatigue from a week straight of training)

Practiced rope climbing - ouch!!!! Tore my hands up.

18 minute Time Limit

10-20-30-40

Burpees - touch bar
Pullups

Alternate
Lunge steps
Inverted Situps

12 Minute AMRAP
10 Thrusters #95/65
5 Diamond Pushup
5 uneven pushup each arm
200M Run

5 pull ups. (blue band)
10 pushups
15 squats

8 min

6 + 1/3 rounds

http://crossfitsouthie.com/clamp-that-rope

Skill
Rope Climbs

WOD
5 Rounds
400m run
10 Toes to Bar
10 Front squats (135,95)
10 Burpees
1 rope climb

L2 - 4 rounds (95/65); rope climb optional
L1 - 3 rounds (80/35); rope climb optional

Notes
Did Level 2 (4x, 95lbs) with knees-to-chest. I can do toes-to-bar, but I can't link them at all. I think I need to work on keeping active shoulders a bit better. The front squats were a little rough, largely because I didn't stretch out properly beforehand. I'm very glad I didn't do 135.

I opted to avoid rope climbs because I was worried about wearing out forearm strength, but I did one just fine during the practice. I definitely need to wear long socks or pants when rope climbs are in the WOD, because the rope burned up my shins on the way back down.

I hate Burpees. I wore a shirt today that said "Burpees: 0 people like this", which was a sacrifice for the sake of fashion, because that spun cotton was absurdly uncomfortable under stress.

Workout 12 . 4

WOMEN

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Total reps: 228

Considering that I didn't have C2B pull ups when I did this workout last year, achieving a score more than 3 was a PR for me. And when I did this WOD a month ago, I only got to the 9's and failed so many reps on the pull ups. This time, I didn't fail any, but I was letting it get to me.

I'm going to do this again on Saturday. I really want to get through the 15 thrusters. I just need to get the negativity out of my head during the C2B pull ups.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

And I’ll do things like not play in a charity basketball game on a questionable, at best, ankle. I’ll even take time off from CrossFit to heal. Yep. Going to do all of those things when I grow up.

But for now, let stupidity reign!

Warm Up:
Anything with the bar: shoulder press, push press, good mornings, and cleans

Mobility:
PNF Hamstrings
Rolled quads
Shoulders on bands

Max Effort:
1 Rep Max*
Clean & Jerk

*This sucked. It’s my favorite lift and I could not go after a new 1RM. I tried a few at 135 LBs and 155 LBs but I did not have enough stability and strength in the ankle to split jerk or do heavier cleans. And what sucks the most is that 155 LBs was not hard on a bum ankle and my old 1RM was 165 LBs … I was going to crush that. Dammit!!

MetCon:
8x (not for time)
2 Hang Clean High Pulls
1 Clean High Pull
100 LBs

After the “MetCon” portion of the show, I did the first step in the 12.5 ladder just to see how it felt on the ankle. All I’ll say is that 12.5 is going to suck some ass when I give it a go on Sunday (was not able to try it last night as I had 25% mobility in the ankle).

3 x 5 bench press = completed 95 lbs 1 round due to time constraints

then…

Partner WOD:

AMRAP 10
1 person:
30 double-unders
2 person:
10 floor wipers @ 60% = used 50 lbs
1 wall climb

Completed 7 rounds + 25 double unders