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!