Chelsea/Cindy

Chelsea: EMOM for 30 min of 5 pull ups / 10 push ups / 15 squats
Score: 5 rounds

Cindy: 20 min AMRAP of 5 pull ups / 10 push ups / 15 squats
Score: 12 rounds (+ 5 push ups)

Post: 3x10 good mornings @45#

Chelsea turned into Cindy once you fail a round in a minute. No rips! Push ups were the toughest, as expected.

CFC drop in!

Been dying to check out the new space since the grand opening and it is enormous with all the amenities! Really love the new space and congrats to Rudy and all at CFC for this amazing milestone!

Dropped in for a partner WOD on Saturday morning. Partnered up with Carolyn for 5 rounds of:
5 pull ups per person
10 burpee box jumps (16") per person, alternating
400m run
17:21

C&J PR!

PR: 130# C&J
PR: 135# jerk


Strength: C&J 1RM: 65-85-100-115-125-130(PR)-135F
From rack, Jerk 1RM: 135F-135(PR)

Metcon: 5 rounds of 15 push ups / 20 WB (14#, 10ft, rx) / 30 DU
17:44

Super excited about the C&J and jerk PRs! Not long ago, I wrote down my goal of a 125# C&J. I had struggled getting to 125# since the WCCF Meet more than a year ago (mostly failing the jerk). I failed a 130# squat clean 4x just two weeks ago! I didn't expect to see these PRs so soon but I'm happy! I did some snatch pull work last week which may have helped. Pull still needs work.
The jerk part was funny because I wasn't expecting to do it. After I failed my clean at 135#, Trey had me try the jerk from the rack since the racks were already out from other people using it. I failed the first 135# but he told me to try again. The second time, I had a more aggressive dip and drive and nailed the 135# to my surprise!
I suppose if I did add both oly lift PRs over the last week, I'd end up with an Oly Total of 210# (97.5kg) but I can't call it that because I didn't do it together. Would love to get to an Oly total of 100kg! Gotta get that 135# clean!
Metcon was horrendous... wall balls are probably at the top of my suck list because I am not good at the movement even though I am decent at squatting. I really think I need to practice breathing through those. Push ups ended up in 2s/3s but that was to be expected. DUs were aggravating my side shins a bit from all the jumping on Monday but I managed to get them unbroken in the last two rounds.

Side shin tenderness

Strength: 3 x ME ring dips: 3-4-3
Metcon: 4 rounds of 6 bear complex (65#, rx) / 46 DU / 16 box jumps (20", rx)
14:21

Must not have warmed up enough in first set of ring dips but 4 strict in a row is a PR!
Tried to move through at a good pace. My side shins (outside of leg) are a bit tender from the DUs and box jumps.

Snatch PR!

PR: 85# Snatch
Strength: subbed Snatch work
Metcon: 10 rounds of 10 push ups (rx) / 10 KBS (35#, rx) / 10 sit ups with ab mat
14:41

I've been thinking about fixing my pull so I subbed Snatch work for the strength work today. In the end, I did a bunch of hang power snatches and OHSes before I went into full squat snatch. Hit 85# perfectly and it actually felt easy. It gave me the confidence to go higher but was convinced to go past my planned weight increase. Failed 95# twice before I gave up. Should have gone 85-90-95 but I know I have 95# in me. I lost the bar in front (figures). I know that to get 95#, my pull would have to be perfect. Keep practicing!

Hips

Metcon: 800m run + 5 rounds of 6 PC (75#, rx+) / 6 FS / 6 burpees + 800m run
16:56

After looking at the board, I went with 75# as well. I thought about 85# but I knew the FS would destroy me at that weight so I kept it at 75#. Runs were long and slow.
With so many bars laying around, I cleaned 95# a few times and also 115# (PR!). Tried it two more times but failed both. The 115# was a bit ugly on the catch so I decided to go back to 95# and work on some technique. With JJ's help, I fixed my pull a bit. The cue that is working for me is Jon North's "Hit and Catch" drill. I'm not doing this perfectly and I still need to practice but need to keep this in mind to fully extend hips.

Lots of pressing

Strength: Strict Press 5-5-5-5-5-5: 40-45-50-55-60-65
Metcon: 12 min AMRAP of 10 box jumps (20", rx) / 40 DU / 10 HSPU (*mod*)
4 rounds + 32 DU

Matched Press 5RM PR. Last rep of last set of presses were tough but I made it.
The first round of HSPUs, I wanted to do them to 1 ab mat. I got to 9 and failed the 10th one 4x before I gave up and switched to the pike on the box. Kip was getting less efficient and I was overarching too much. Looking back, I should have gave the second round a shot to 1 ab mat.