Bears

Metcon:
8 bear complexes (75#, rx) - thrusters from squat clean and BS were allowed
16 TTB
400m run
6 BC
12 TTB
400m run
4 BC
8 TTB
400m run
15:29

Post: one-handed handstand work
Post-post: 3x5 ring rows and some shoulder rotation work with a 2.5# plate

75# on the BC did not feel very heavy today. Must have been all those croissants I've been eating. I felt more winded than anything. Must have been all those croissants too. Been doing a good job of kipping TTBs lately but not in the first round today. That cost me a bit.
Shoulders a bit tight from all the work this week, hence some of the rotations.

12min AMRAP

Cycle 3 Week 2: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
3 reps @ 70% (50#)
3 reps @ 80% (57.5#)
3+ reps @ 90% (62.5#): 5 reps

Metcon: 12 min AMRAP of 6 PP (75#, rx) / 8 burpee box jumps (20")
7 rounds + 5 PP

Post: Working on one handed hand stand
Post-post: 2x10 GHD sit ups, 2x10 back ext
Post-post-post: lots of foam rolling. Hips and quads were pretty sore.

Tried to eek out a sixth rep but it wasn't happening. Metcon went well... only one questionable push press that may have been a push jerk but I made sure all the others were push presses. Tried just holding onto the bar instead of bringing back down on shoulders. Worked out ok but slight bruisy feeling on the sternum. Just couldn't eek out that sixth rep on the PP.

Another 12:30ish

Metcon: 5 rounds of 40 DU / 6 Power Snatch (65#, rx) / 12 slam balls (20#, rx)
12:29

Post: 20 x 1 20# WB
Post-post: ME sets to failure: HSPU to 1 ab mat (2-2-1-1) and rx ring dip (3-2-1)

The 65# power snatches are feeling better. Slam balls unbroken. Got some nasty misses on the DUs. Pushed for less rest in between.
Pretty happy with my ME efforts today. Thinking about doing more max effort sets for upper body as post.

Helen rx'ed

Cycle 3 Week 2: Back Squat 1RM + 5% from Cycle 2
5 reps @ 40% (65#)
5 reps @ 50% (85#)
3 reps @ 60% (100#)
3 reps @ 70% (115#)
3 reps @ 80% (135#)
3+ reps @ 90% (150#): 3 reps

Helen (rx'ed):
3 rounds of 400m run / 21 KBS (UB) / 12 pull ups (12/5-4-3/3-2-2-2-2-1)
12:27

Felt kind of weak on the back squats today. Hip flexors are sore from partially running down the Rattlesnake trail hike (about 4.4 miles one way) on Saturday.
I was pretty excited to see Helen on deck today. Finally, I could get an rx'ed time in the books! I really pushed for me and I did not break up the KBS. I was happy with my time as I knew I was a slow runner in general.
I checked out the Helen times from CFC's Rx test day and it affirmed my suspicions... I am STILL a slow runner. Improved KBS and pull ups but it's the run that is probably lagging behind.

Nice end to rest week

Strength: DL (Cycle 3, Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (190#)
5+ rep @ 85% (215#): 5 reps

Metcon: 3 rounds of 12 pullups / 6 burpees / 400m run
9:38

Post: Tried to work on butterfly/deadhang but hands were raw from the pullups.
Post-post: Working on my one-arm handstand. I have the strength on the right side but not quite there with balance. Left arm a little ways off.
Post-post-post: HSPUs to 1 ab mat, two in a row.
Post-post-post-post: 10x1 20# WB to 10'

I've been taking it easy this week so it was only my second time. I had energy today but I guess only 5 reps at 215#. Last cycle, I had 6 reps at that weight.
This might be my fastest metcon to date. I did the first 12 pullups in a row. Second set was 6-6. Third set was in 2s/3s with a set of 4 at the beginning. Burpees were as quick as I could get them. Run was faster than usual but needs work to get faster. Overall, quite pleased with today.
Lots of posts. Turns out resting all week gives you a lot of energy...

Rough day for the abs!

Metcon: 5 rounds of 8 PP(75#, rx) / 10 TTB / 12 push ups / 400m run
25:54

Post: 4 rounds of 30 hollow rocks / one min plank (not for time)

I did the entire metcon rx'ed today... first time I've ever rx'ed a push up WOD! Feeling pretty good about being able to do 60 rx'ed push ups, chest to deck and I tried hard not to have any worming. Singles and doubles towards the end.
The post WOD was the worst. I have a very weak core so I suppose it was good that I work on these but hollow rocks were in sets of 5 and plank holds were in sets of 15s holds. Not good.

Strict Ring Dip!

Strength: DL (Cycle 2, Week 3)
5 reps @ 40% (95#)
5 reps @ 50% (120#)
3 reps @ 60% (145#)
5 reps @ 75% (180#)
3 reps @ 85% (200#)
1 rep @ 95% (225#) every 45s x 10

Tim threw in a twist this week at the end. I actually found the DL format on the last set a little easier than chaining them since I got to drop at the top and reset each time. Nice to know that I can pull 225# 10 times though. 45s was plenty of rest.
I tweaked a tendon behind the left knee yesterday during the cleans so I decided to sit out today's metcon... probably a good idea considering it consisted of OHS, push ups, some box jumps.

"Post": Max effort strict ring dips: 2, then 1. Then, worked on some muscle up transitions with the thicker red band.
Really proud of those ring dips! The two felt good and after a few minutes, I had one more!

Third in a row

Wendler Cycle 2 Week 3
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
5 reps @ 75% (50#)
3 reps @ 85% (57.5#)
1+ reps @ 95% (62.5#): 5 reps

Metcon: 12 min AMRAP
4 hang squat cleans (95#, adv; rx was 85#, BM was 115#)
8 HSPUs (20" box with ab mat for knees)
12 v-ups
5 rounds + 7 HSPUs

Super tough fifth rep on the press with a lot of hanging out near the bottom.
95# hang squat cleans were okay. I ended up doing all singles because I couldn't chain them. I feel like at this weight, it's a CFC rx weight!

Slam!

WOD:
200 double unders
50-40-30-20-10 of slam balls (20#, rx) / KBS (1 pood, rx)
200 double unders
21:59

Post: 3-3-4-3 butterfly pullups

It was more of a cardio for me. Cleared 137 DUs at 2 min mark. I want to say I finished out the 200 before 3 min was up but I can't recall. Slam balls went better than expected, pretty much clean and pressed them out. I even caught it off the bounce at the bottom. Turned into sets of 10. KBS same deal. Tried to keep the breaks short by walking to the wall and back. I think that worked out.
I almost tweaked my right bicep doing these but I managed to stretch it out a bit before it got too bad. I need to learn to breathe through these.

New stuff to work on

Cycle 2 Week 3: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
5 reps @ 75% (120#)
3 reps @ 85% (135#)
1+ reps @ 95% (150#): 3 reps

Metcon: 10 min AMRAP of 6 pistols (3 per leg) / 12 sit ups
8 rounds + 3 pistols

Post: 3 x 6 push ups
Post-post: Attempted throwing a 20# WB to the 10ft mark and attempted a one-arm hand stand. New goals!

Squats were only okay today. I tried really hard to get a fourth rep but after hanging out at the bottom for way too long, I just couldn't stand up with the weight.
AMRAP was fun. I did pistols in a WOD for the first time. I tried my best to make them all legit but I'm sure I didn't quite get depth on a few. I also re-did quite a few because I fell over. Did these in weightlifting shoes for added stability.
I'm pretty close to the 10ft mark for that 20# WB but it's not quite there. Work on explosiveness.
I can finally lift one hand off the ground, both sides. Need to figure out balance to get that hand stand on one arm.

New movement! Single Arm KB C&J!

Strength: DL (Cycle 2, Week 2)
5 reps @ 40% (95#)
5 reps @ 50% (120#)
3 reps @ 60% (145#)
3 reps @ 70% (165#)
3 reps @ 80% (190#)
3+ reps @ 90% (215#): 6 reps

Metcon: 3 rounds of
15 KB SDHP (1 pood, rx)
10 TTB (10/5-5/4-3-2-1)
12 single arm KB C&J - 6 each arm(1 pood, rx)
8:40

Post: 2x10 GHD sit ups, 2x10 back ext
Post-post: 3 x ME push ups: 11-7-6 (approx 60s rest in between)

DLs felt pretty good again. I probably had one more but lost my grip. Happens every week.
For metcon, I taped my middle three fingers with the rings of tape and it helped a lot, especially with the TTB. To my surprise, I strung my first 10 TTB super efficiently! Rhythm got thrown off a bit in the last round so broke it up all weird. I was afraid of the single arm KB C&J with one pood, especially for my left side but it turned out to be better than expected.
I feel like all my accessory GHD sit up work has been paying off. I also need to start addressing my push up weakness so I'm going to be doing more ME push up work post-WOD.

Interval Running

8 x ME running 30s on / 30s off at the track today.

I really like to do these once in a while and yesterday was gorgeous for it! First round got to about 1/3 of the 400m... by the end rounds, I was probably barely making 100m.
Ran an extra 30s on because this kid on his bike was complimenting me on how fast I was. He looked like he wanted to race me for fun. It was really cute! :)

Do Work. Eat.

Wendler Cycle 2 Week 2
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
3 reps @ 70% (47.5#)
3 reps @ 80% (52.5#)
3+ reps @ 90% (60#): 6 reps

Metcon: 15 min AMRAP of
7 ring dips (skinniest red band)
7 thrusters (65#, rx)
7 burpee box jumps (20", rx)
5 rounds + 2 ring dips

Post-WOD: 1000m row: 4:23

Really happy with the 6 reps on the last set. Really fought it out. No back pain. Focused on breathing and staying tight.
Metcon was brutal. Ring dips in singles by the last round or second last round. Thrusters were unbroken for three rounds which is probably the best I've ever done with this movement. Burpee box jumps were harder than expected.
Butt and lats were killing after the row.

Then, it was time to do work at Korean BBQ, All You Can Eat style!

PR kind of day

Cycle 2 Week 2: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
3 reps @ 70% (110#)
3 reps @ 80% (125#)
3+ reps @ 90% (140#): 6 reps

Metcon: 4 rounds 50 DU / 6 Snatches (65#, rx)
8:00

Post: 3 deadhangs in a row (PR)!
Post-post: Worked on butterflies. Got 3 in a row (PR)! I think I'm really getting the hang of this kip now!
Post-post-post: 2 HSPUs to 1 ab mat but not in a row. HSPU to 1 ab mat is a PR!

I had four days off since my last WOD and it showed today!
Sixth rep at 140# was rough but I got it!
Metcon was good. DUs felt good and were purposely broken up. Snatches felt pretty good. Kind of liked how I forced 65# on myself because when I got tired, I really had to focus on that hip pop. I don't think I pressed too many out. All singles.
Really happy with all the post WOD work. I was really motivated by CFC's new Crossfit RX classes! You have to meet a series of tests before you're in. Here's where I'm at as of now:
1. Conditioning – Rx Fran (sub 8:00) or Rx Helen (sub 12:30)
-> 6/9/11: 8:53 Rx Fran. Need to get this one in again.
-> Never done Rx Helen. I feel like I have a better shot here but not sure.

2. Skill – 30 Double-Unders in 1 minute
-> Covered but no real stats for this one.

3. Bodyweight – Men 8 strict pull-ups/7 strict handstand push-ups to 1 abmat
Women 4 strict pull-ups/4 strict handstand push-ups to 1 abmat
-> 3 strict pull-ups in a row. Need to put in some work to get here.
-> 1 strict HSPU to 1 ab mat. Need lots of work here!

4. Strength/Mobility – Men (75% of bodyweight x 5 Overhead Squat) & (100% of bodyweight x 3 Front Squat)
Women (70% of bodyweight x 5 Overhead Squat) & (80% of bodyweight x 3 Front Squat)
-> 8/26/11: 95# (76% of BW)
-> 6/12/12: 125# (100% of BW)

5. Strength – Men Deadlift 315/Women Deadlift 185
-> 8/25/12: 250#

Need lots of work on bodyweight stuff and conditioning for sure!

Cleans, dips, pushes, runs

Metcon: 4 rounds
8 hang cleans at 75# (rx)
12 ring dips with skinniest band available
16 hand release push ups (knees with finish position on toes)
200m sprint
17:29

Cleans were a good weight. Focused hard to not get bruises on thighs. Tried to stay tight through. Dips were good. I didn't think I could finish all 48 of them using the skinniest band but I did and was damn proud of that! Hand release push ups were the worst. My push up endurance is awful... they're high on my suck list. Sprint turned into a regular run but I did try to book it on the last one. Tough WOD!