Framrap

Strength: DL worked up to 155# but I can't remember
Framrap (11 min AMRAP): 6 thrusters (65#) / 10 pull ups
6 rounds + 1 thruster

If this was a straight Fran, I wouldn't have picked 65# to throw around but since it was only 6 reps, I could do it. 65# has been feeling light for me lately but that will probably soon end. Everything about the WOD felt ok and I really had to manage my rests as thrusters is one movement that winds me.
DLs are another movement I have had some strain in the lower abdomen (before pregnancy) so I am careful with weight here now that I am pregnant. That being said 155# is still about 60% of my max so I thought it was fine. I didn't go any heavier.

Skipped the post

10 DL (155#)
20 over box jumps (16")
30 hand release push ups
40 WB (10#)
30 hand release push ups
20 over box jumps (16")
10 DL (155#)
13:39

Skipped the one mile post WOD, recovering from some dizziness :(

The Seven

The Seven
7 rounds of
7 HSPU (pike on 20" box)
7 thrusters (55#)
7 KTEs
7 DL (135#)
7 burpees
7 KBS (1 pood)
7 pullups
38:33

First time ever with this WOD and I approached cautiously knowing this will take me forever. HSPUs made me dizzy :(

Get another one before DOMS kicks in

5 rounds of 12 DL (75#, mod) / 9 hang clean (75#) / 6 burpees / 200m run
15:48

Wanted to get another one before the soreness kicked in. Went lighter again but made it quick.

Packed classes!

Strength: DL 5-5-5-5-5: 115-145-175-195-205
Metcon:
400m run
4 rounds of 8 PP (65#, rx) / 20 sit ups / 8 OHS (65#, rx)
400m run
12:58

Post: shoulder stretching

Crazy packed evening classes today! Ran out of time to max out on 5RM DL so just turned into 5-5-5-5-5. Went unbroken for the first two rounds. PP got split up in the last two rounds; OHS split in the third. 400m runs were slow (and cold)!
Needed to stretch out the tightness in the shoulder after the OHSes.

4 this week

Strength: BS 3-3-3-3-3-3 (95-115-125-135-145-155)
Metcon: 21-15-9 of DL (165#, rx) / pull up / slam ball (20#, rx)
11:32

I hit a BS 3RM PR at 155# at the beginning of December during the Wendler but regressed a little two weeks later due to lack of squatting. Today, I planned to finish at 155# and made it. Used too much quads on my last rep but felt ok overall.
If I remember correctly, my DLs went 9-6-4-1-1/7-3-3-1-1/5-4. In retrospect, I probably could have gotten rid of those singles at the end but I could feel my back arching a bit and my hands hurt from gripping. May have felt better than the last WOD with 165# DL but I can't be sure.
Pull ups went 7-5-4-3-2/5-4-3-3/3-2-1-1-1-1. Didn't resort to singles until later which is an improvement for me. Still got those blood blisters.
Broke up slam balls once in first two rounds, unbroken in last round.

Heavy and long

Metcon: 5 rounds of
10 DL @ rx 165# (5-5/5-5/4-3-3/4-3-3/singles)
20 one-arm KBS @ rx 1 pood (unbroken until last round in 2 sets of 10)
400m run
20:28

Post: some foam rolling

For 60% of my 1RM, the 165# DLs felt rather heavy. Discussed with Dave and Tim about going BM (axel bar, same weight) because I was wondering how it would affect my grip for the KBS. My hand actually won't grip the bar the entire way around so I would be relying on a bit more friction on the hands so Tim said I can use that when it's lighter. DLs broken up as above. Smaller sets to avoid bad form by the third round.
Through 3 rounds, Chad, Derek, and Marja were all ahead of me but I went at my pace. Moved ahead of Derek and Marja sometime in the fourth round. I knew I couldn't chase down Chad but nice to know Derek was right behind so I pushed to stay in front.
Writing this on the next day and my back's pretty sore, which was as expected. Quads still hurting from the thrusters two days ago.

After a little over a week off...

Metcon: 4 rounds of 9 PP / 12 PC / 15 DL / 200m run at 65# (rx)
14:09

Post: some butterfly kip work

Wasn't sure how I would feel after a little over a week off so I kept it light for me. PPs were unbroken but when I think about it, it all could have been unbroken. However, I was a little winded throughout so I paced the PCs and DLs. I also paced this WOD because I am aiming to make it to the box 4 times this week.

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...

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!

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.

Love Friday WODs!

Strength: DL (Week 3)
5 reps @ 40% (90#)
5 reps @ 50% (115#)
3 reps @ 60% (135#)
5 reps @ 75% (170#)
3 reps @ 85% (190#)
1+ reps @ 95% (215#): 5 reps

Metcon: 4 rounds of 6 C&J (95# rx) and 40 DUs
10:29

Post: Muscle up transitions on rings with fat red band (got 1!)
4x5 ring dips with skinny red band

I love Friday WODs because I get to DL and then I get to do a WOD that I like. Last week was FS and box jumps. This week was C&Js and DUs. Maybe it's not a coincidence that these fall on DL days.
DLs felt good. I had one more on the last set but my grip gave out. In the metcon, the 95# did not actually feel that bad. I had a few ugly power cleans but when I remembered to drop a bit lower, they worked out. No squat cleans necessary. Jerks were also better than expected. All singles though. DUs were broken up on purpose to catch my breath.
JJ has been working on muscle up transitions lately so I gave it a go. I was surprised to get one but couldn't get any more despite subsequent attempts. I probably spent too much effort pressing out that ring dip. As a result, thought I needed some ring dip work too.

Wheelhouse

Strength: DL (Week 2)
5 reps @ 40% (90#)
5 reps @ 50% (115#)
3 reps @ 60% (135#)
3 reps @ 70% (160#)
3 reps @ 80% (180#)
3+ reps @ 90% (205#): 5 reps

Metcon: 11 min AMRAP
6 FS (75#, BM) / 8 Box Jumps (20")
10 rounds + 2 FS

Post: Made up the Press
5 reps @ 40% (25#)
5 reps @ 50% (30#)
3 reps @ 60% (40#)
3 reps @ 70% (45#)
3 reps @ 80% (50#)
3+ reps @ 90% (55#): 7 reps

Got the weights right for the DLs this week and noted that even though I did a little less weight on the last set than last week's, I got the same number of reps. My excuse would be that my blisters / ripped hands from the pullups made the grip so much more taxing. I also thought my back started to round a bit on the 5th rep.
If I had a wheelhouse, this stuff would be in it (as well as double unders). I went 75# instead of the rx'ed 65# as I thought I had strong front squats. They were unbroken but the 5th and 6th reps in the last 4 rounds were a fight to not drop. Box jumps were pretty good even though I didn't have the best rhythm.
I surprised myself with 10 rounds so obviously, I was pretty happy with how this went.
Made up the Press that I missed earlier in the week. 7 reps felt good and focused on keeping core tight. Need to keep back tighter.

Tabata x3

Day 17 at Sasquatch CF

Strength: DL (Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (187.5#)
5+ reps @ 85% (212.5#): 5 reps

Metcon:
Tabata sit ups, 30s or 60s rest
Tabata push ups (knees), 30s or 60s rest
Tabata squats
Score: 11+5+16= 32
Sit ups: 12/11/11/11/11/11/11/11
Push ups: 13/10/.../5
Squats: 17/16/16/16/16/16/16/16

Post: None

Yes, I completely messed up my weights on the strength. Forgot to take 90% today. I knew everything felt super heavy. Four days later and I am still feeling it!
I paced the tabatas but I just couldn't fight to keep the push ups at a decent number. Drop off is ridiculous!

Post Vacation

Day 15 at Sasquatch CF

4 rounds of
3 DL @ 165# (rx was 185#)
6 HSPU on 20" box + ab mat for knees
12 diamond push ups (on knees)
36 DUs
9:34

Post: 3x10 GHD sit ups, 3x10 back ext

Last week, we took a 5 day long weekend to Vancouver/Whistler. Did some epic hikes (all three peaks of The Chief in Squamish and then an 18km to Garibaldi Lake) which were really fun. Gorgeous weather.
It was nice to come back to movements that are in my wheel house (DL and DUs). Could have probably suffered through rx weight but would have seen stars. Been having some weird headaches lately and I just wanted to lay off the stress from a super heavy DL. HSPUs felt better than last week. I also did 6 extra HSPUs on the third round because I got confused. Oops. Diamond push ups started to aggravate my left elbow. A handful of trip ups on the DUs but not really a problem.

More DLs?!

Day 13 at Sasquatch CF

5 rounds of
400m run / 10 FS (85#/75#) / 10 DL (same #) / 10 push ups (knee, DBs)
21:21

Pretty sore from the CFT but knowing that I've got Sat/Sun/Mon to rest, I decided to go WOD today. Runs were slow... first round took 2 min! FS were brutal today... I started at 85# and halfway through the second round, I had to drop the weight to 75#. If I was fresh, I may have done the 95# but quads and back were just not having it today. DLs were fast and unbroken because that weight is not an issue for me. Push ups were modded and I used dumbbells for my tender wrist.

CFT PR (11#)

Day 12 at Sasquatch CF

CFT: 485# (11# PR)
BS: 165# (tied high bar PR)
Press: 70# (-2# off PR)
DL: 250# (13# PR)

I went back to some old CFC Kurt posts about warming up and will be referring to his optimal training and strength article for our upcoming strength cycle.
For me, the number of warm up reps really taxed my endurance so I ended up cutting the reps below 50% a bit short and adjusted weight and reps as I gauged how I felt.
BS (based off of 175# b/c I forgot that was a low bar 1RM)
1x10 @45#
1x7 @65#
1x5 @85#
1x2 @105#
1x1 @135#
1x1 @165#
1x1 @175#(F) - leaned way too far forward. Not engaging core!
1x1 @170#(F) - probably shouldn't have attempted this but thought I could get it. Core not tight enough.

Press (1RM = 72#)
1x10 @15#
1x6 @35#
1x1 @55#
1x1 @65#
1x1 @75#(F)
1x1 @70#
1x1 @72.5#(F) - found these 1.25# plates at the end! Should go where the 75# went.

DL (1RM = 237#)
1x7 @65#
1x5 @105#
1x2 @145#
1x1 @180#
1x1 @210#
1x1 @240#(PR)
1x1 @250#(PR) - saw stars after this

I've been nursing a bum wrist and had to switch up my alternate grip on the DL. Turns out I could do either... I suppose adjust as necessary depending on which wrist feels better.

Diane+Annie

Day 8 at Sasquatch CF

Diane + Annie: 21:36

Diane took about 10:10 with 125# DL and HSPU to 35# plate + 1 ab mat
Annie took about 11:16

Post-WOD: 5x3 ring dips with a skinny red band

HSPUs were pretty terrible. Will try a different mod next time on a box to get full range of motion. Sit ups were also pretty terrible... spent most of my time just lying there. DUs were unbroken in the 30/20/10 sets.

DL 3RM PR

Day 4 at Sasquatch CF

Every Minute On The Minute for 16 minutes
2 C&Js at 75# (Rx)
# KBS at whatever round (1 in 1st min, 2 in 2nd min, etc)
Score is whatever round you get up to
Score: 14

Post-WOD: DL 3RM: 95-135-165-185-200(5# PR)

I like WODs like this. I just made the 14 round of KBS! All I could think of in each round was to not let go of the KB.
This box likes to program an RX weight and a beastmode weight. Beastmode in this WOD was 95# for women. I feel like back at CFC, the RX weight would have been the BM weight.
My 5# PR on the DL 3RM but last done in like September 2010.

Deads are fun!

Day 4 at NW Crossfit Bellevue: "Dead Sprint"

30 Box Jumps (Games Standard) 20"
6 Deadlifts @ 121# (Rx was 155#)
9 Ring Dips with red band
25 Box Jumps
6 Deadlifts
9 Ring Dips
20 Box Jumps
6 Deadlifts
9 Ring Dips
15 Box Jumps
6 Deadlifts
9 Ring Dips
10 Box Jumps
6 Deadlifts
9 Ring Dips
14:43
Box jumps were fine but had to break them up a bit. Still getting back that cardio. DLs were good and heavy, mostly singles. Ring dip endurance fell off quickly and was a huge limiting factor. Muscles were so fatigued... doubles by the third round. A few fails in the last round and I had no more so I had to add the purple band for my last 3. Gotta get back to super thin band territory! Happy that I got to do a WOD like this instead of some WOD with lots of running and high rep movements.

Note to self, HCl post over at the CFC blog today.