Your name... is "Almost"

A. Squat Clean: 1.1.1 - rest 10 seconds between reps; rest 3 minutes between sets x 4 sets
B1. Push-Press from rack: 5 reps; rest 20 seconds (increase weight each set)
B2. 100m shuttle @ 100%; rest 2 minutes x 4 sets

198# was my best on cleans... caught 208# but couldn't get up with it. 154# on push-press... having to readjust my grip on these, been doing them with a jerk-style grip. Didn't do the runs.

Platt Toed

A. Power snatch heavy double in 10 minutes

B. Power clean heavy double in 10 minutes

+

3 rounds, each for time:

5 touch and go squat cleans @ 100% of power snatch double

10 burpees AFAP

Rest 4 minutes

a. 130# ugh

b. 186# ugh

c. 33", 35", and 33" at 132#

Did 5x15 reverse hypers 25/45/55/55/55

I Be On Dat Kryptonite

AMRAP in 10min of:
6 Squat-Cleans, 55kg
12 Pull-Ups
24 Double-Unders

Did it rx'd and got 4 full rounds, plus 6 cleans and 3 pull-ups... I'm ok with this result since those darn double-unders are my kryptonite and I was able to push through them (somewhat).

Looky Looky LuLu

AMRAP in 5 min:
Row 1000m
AMRAP burpees in the remaining time

Rest 5 minutes

AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time

Then, Overhead Squats:
3-3-3-3-3

Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.

Weight: 170.9

Get Tall

Tall Clean
3-3-3-3-3

AQAP:
30 Box jumps, 20 inch box
12 Burpees
12 Cleans, 135 pounds
20 Box jumps, 20 inch box
9 Burpees
9 Cleans, 135 pounds
10 Box jumps, 20 inch box
6 Burpees
6 Cleans, 135 pounds

145#
7:15 rx'd

Easy E

"Elizabeth"
21-15-9 of:
135# cleans
Ring Dips

This was my first time to do Elizabeth and after hearing the horror stories floating around the box I decided to run with 115# on the cleans. My total time was a flat 8:30 with kipping ring-dips. A lot of room for improvement here... mostly on the cleans (go figure).

Waited a bit then switched gears and hit the barbell. The rx'd workout was:
Behind-the-neck Split Jerk
2-2-2-2-2

I liked these! They helped me focus on 1.) my hip extension and 2.) my split-stance without much apprehension about the weight on the barbell. Worked up to a successful 185 and then my shoulders decided I was done. Since we weren't doing the clean portion of the lift Trey suggested I widen my grip on the barbell... think this helped a lot.

Put Your Hands Together...

Clean-and-Press
3-3-3-3-3

This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130

Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps

We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.

Weight: 175.8

Three Tomatoes Were Walking Down The Street...

Playing a lil catch-up on the blog... I've been documenting times/weight/performance on the CFDC site but haven't been transferring the shiz to the FOUR-SIX and TWO. Gonna do that now so most of the following entries will be short 'n sweet. There will be an occasional weight recorded which I have been monitoring fairly consistently. Here weeeee go...

Interval Elizabeth

1:1 work ratio between rounds

21-15-9

Squat-cleans/Ring Dips

"Took it easy" today with 115# to work on my technique and ROM, my cleans are a work in progress... Ring dips have come a long way, no band today

4:49, 3:18, 1:36