Full body: Moderate/light weight

Alternate sets; 1 min rest between each

Thrusters: 4 x max reps @ 95
5, 6, 5, 6

Dumbbell rows: 4 x max reps @ 75 (per arm)
6, 6, 6, 6

======

Every minute on the minute:
5 hang power cleans @ 95
10 CrossFit push-ups
Score = 10 rounds

I can't remember where I got this from, but I know I didn't make it up. I'm pretty sure I came across something similar a while back and made a note of it, but I subbed the hang cleans for something else (probably snatches or overhead squats). Still, this was challenging and a lot of fun. 

The first 4 rounds took me between 24 and 26 seconds each, and they were all unbroken. I sat down between rounds to rest, gripping the bar in preparation from around the 55 second mark. From that point onwards, I slowed down dramatically. I think rounds 5 to 7 took between 40 and 45 seconds, so I wasn't left with much time to rest. I had enough time to put a check mark on my notebook to indicate which round I'd just completed, but not to sit down and rest. Rounds 8 through 10 didn't even leave me enough time to check my notebook - I simply got up from the push-ups and then gripped the barbell, ready to go again. At the end of round 10 I checked my watch and it said 10 minutes 1 second, so that was the point where I stopped. The cleans were all unbroken and pretty quick, but I slowed down and had to break up the push-ups from round 5 onwards.

======

3 rft:
10 kipping pull-ups
10 front squats @ 85 (racked)
10 burpees

Time = 9:33

Left plenty of sweat on the ground with this one! However, I think I went too light on the front squats; I probably should have gone up to at least 95. I managed to rest the bar comfortably on my shoulders, but my elbows probably should have gone up higher. I broke the squats up into 4s, 5s, or 6s. More weight would have been a better challenge.

I felt pretty good at the end of this workout - tired, but not drained. Hopefully, that means I'm back to full strength and not exhausted anymore.

Conditioning

Ouch!

Personal training/vengeance with Paul

Angie - for time:
100 kipping pull-ups
100 push-ups
100 sit-ups (feet anchored)
100 squats
Time = 29:04

This was definitely challenging, but - surprisingly - not as punishing as I expected. However, to put my time in context, the quickest score I could find was by Matthew Smith on the CrossFit site from 2008. No skin rips, but 2 lovely new blisters on my right hand and one on my left. Even though they were the easiest movement, I still surprised myself with how quickly I was able to get through the squats.

======

Preacher curls - 3 x drop sets:
30-20-10

======

Front raises to military press @ 12s

Pulling

Personal training with Paul.

Chin-ups - max reps
14, 11, 8, 8, 7

New PR!

======

Bent over row 5, 5, 5, 5, 5
95, 105, 115, 120, 120

======

6 rft:
8 cable rows @ 110
8 neutral grip pull-ups

Time = 12:34

======

Kipping pull-ups - max reps
5, 6, 6

======

Dumbbell preacher curls @ 20s
12, 8, 9

Pulling

Bent over rows 5, 5, 5, 5, 5
100, 105, 110, 115, 120 (4)
Safeties set at 2 holes so when the bar touches it's in the middle of my shin.

=====

Chest-to-bar chin-ups; 5 x max reps
9, 7, 6, 5, 5 = 32
1 rep more than last time (in the first set).

======

Dumbbell rows @ 65 - max reps
12, 10, 8, 7

======

3 rounds, each for time:
10 pull-ups
15 kipping pull-ups
1 minute rest between rounds
2:48, 4:02, 3:15
First and third rounds were better than last time in May -  2:50, 3:55, 3:25 - but the second round was slower. The first round would have been even quicker, but I clipped a barbell with my foot as I did my first kip, so I had to step down, move the barbell, then get back into position. I discounted a couple of seconds for that, but it threw off my rhythm and concentration a bit.

======

Standing barbell curls 5, 5, 5, 5
50, 55, 60 (4), 60 (3)

Conditioning

Angie Frye

Personal training with Paul

Bike 2 mile @ resistance 10
   20 rounds of:
   5 pull-ups
   10 push-ups
   15 squats
Bike 2 mile @ resistance 10

Time = 44:04

My PR was 47:09 doing only 15 rounds of Cindy, so that's some improvement, not just of physical strength but also mental. Having said that, after I'd completed the push-ups in round 17 I totally zoned out and stayed sitting on the ground when I should have been getting ready to squat! Also, on the way home Cher was amused at my attempts to calculate how many reps I'd done of each exercise (I know, I know), but my mind couldn't figure out 20 x 15 squats.

I was worried that there would be rowing today because my back was sore when I woke up, but there wasn't anything today that caused me any problems. However, I'm going to be helping my sister-in-law   move her store - Lilies White - to a new location, so there's going to be plenty of lifting. Sheesh!

Pulling

My upper back was pretty sore today before I'd even done my workout. No idea why because yesterday was a leg day. Can't imagine that resting a heavy bar on my shoulders would cause this. Subsequently, it took me a little time to loosen up.

Resistance band neutral grip pull-ups (purple) max reps:
3, 3, 3, 3, 2

I had to do the first set twice because I used a 40lb dumbbell to hold down the resistance band but it was too light. When I got to the third rep I realised the weight was lifting off the ground! I rested a minute then started again.

======

Cable row max reps @ 150:
6, 5, 5, 4, 4

======

12-10-8-6-4-2 reps for time:
Power cleans @ 105 (bar set on safeties at first hole)
Kipping pull-ups
Time = 14:26

I watched a YouTube coaching video to help with my form, which seemed to help with getting some decent power. And yeah, this young girl is kicking my arse with a heavier weight than the one I used. Bloody kids.

======

Incline curls @ 22s
6, 6, 5

Pulling

Personal training with Paul

Resistance band neutral pull-ups (purple band); max reps:
3, 3, 3, 3, 2

======

Chest to bar chin-ups; 5 x max reps:
8, 7, 6, 5, 5 = 31

======

7 RFT:
5 pull-ups
5 kipping pull-ups
5 inverted rows

Time = 14:57

======

Wall curls @ 20s:
13, 10, 9

======

I was pretty exhausted before today's workout because of a long, hard week - a combination of waking up early due to the early morning sun, tough training, Madi's activities, New Hamburg Live arts festival, and work. I don't think it affected my strength, but it certainly affected my mental state. I didn't feel as focused as normal, and that was noticeable during the met-con. Recently, I've found that I'm able to gauge accurately when my body needs rest during a routine, but that was a bit of a struggle in the early stages of the pull-ups. The first round went well, but I failed several times during the second. I started to get back on track from round 3 onwards, but round 2 cost me some time. 

Still, I'm not being too hard on myself. This wasn't due to a lack of discipline, just a confluence of lots of things catching up with me at the same time. Next week should be better.

Pulling

Personal training with Paul

Partial deadlifts:
135 x 10, 185 x 5, 205 x 5, 225 x 3, 225 x 3, 265 x 3, 275 x 3, 275 x 2, 275 x 2

This is the first time I've done partial deadlifts, as well as the first time I've used wrist straps to help with my grip. Both the partial aspect and the straps helped me to lift the heaviest weight I've ever managed with any type of lift (I PRed 270lb partial squats earlier in the week.) The straps have left red marks around my wrists that are still evident 8 hours later, which will probably mean I'll have some awkward explaining to do if they're still there tomorrow.

======

DB rows @ 65 (11, 10 ,7, 5)

======

3 rounds, each for time
10 pull-ups
15 kipping pull-ups
1 min rest between
2:50, 3:55, 3:25

Conditioning

I tried to take it a bit easier today because I had a poor night's sleep due to waking up early - 4:30am! - with a cough. Just one conditioning workout, with a little bit of cycling to warm up and cool down. A good sweaty routine usually makes me feel better if I have a cold, and this seemed to help. I must have looked pretty crappy, though, because Cher sent over Liliana to check that I was okay!

Amrap 30:
5 x kipping pull-ups
5 x jump lunges (per leg)
5 x clapping push-ups
5 x box jumps

Score = 16 rounds exactly

I've done a similar workout before, but with strict pull-ups and burpee box jumps. My score for that routine was 14 rounds plus 5 pull-ups. I really went for it with the kipping pull-ups, but I kept good form. However, all the swinging nearly toppled over the pull-ups rack!

Olympic lifting

Deadlift 3, 3, 3, 3, 3
165, 185, 205, 210, 215 (F)

I practically dropped the barbell at the end of the fourth round because my grip went. I gave up with the first rep of the last round because my back was starting to bend before I started to straighten my legs, so I knew my form was going. I rested a bit longer and tried again, but the same thing happened. At least I got to a respectable weight in round four.

======

Amrap 15:
Hang cleans @ 110 lb

Score = 41

I'm a bit disappointed with this. I got 10 more reps at the same weight about a month ago. It's not like I was slacking off, though; I tried and failed on a couple of reps, so I was definitely giving it everything I had. I even warmed up for several reps with an empty bar, so it's not like I wasn't ready for this. Just one of those days.

======

Fran:
21-15-9
Thrusters @ 95 lb
Kipping pull-ups

Time = 17:17

I completed this in 16:00 back in October 2010, but with only 75 lb for the thrusters. I think the extra 1:17 is a good trade-off for 20 lb more.

This was not the speed at which I was moving, and my kipping was all over the place! Got the job done, though.