For time:
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep

Total time 14:52

I did this yesterday after heavy squat cleans and Jerk. I am lifting more weight consistantly at this lift. Back feels great one day after WOD. All cleans were squat cleans.

Sit-ups, KB Swings, Push-ups, lunges, Trunk Twist, Grass Hoppers.

4 Rounds For Time:
30 Butterfly Sit-ups
30 KB Swings
20 Hand Release Push-ups
30 Lunges
30 Trunk Twist Knee Elevations
20 Grass Hoppers

My time was 22:something, close to 23

This is the one the CC team did this morning without the running.  It was a long one, longer than I have done in a while.

Linda

10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5 body weight 255
Bench Press - body weight 170
Squat Clean - 3/4 body weight 130

My time was 25:48 which is a 4 minute PR

First round was 3 minutes
Second was 7
Third was 10 and I don't remember after that.

I weighed 165 yesterday but wanted to stick to the 170 weight because I plan on getting back up to it.

It has been a long time since I posted but I have been working out pretty regularly.  I do want to record an easy PR from a few weeks back of shoulder press at 155 and my deadlift is slowly climbing back up also.  It will feel good to get back into a steady routine.

Squats, Push-ups - Sprints

Started with Squats:

Warm-up with 225

275 x 1

295 x 1
315 x 1
335 x 1
355 Did not finish
When I got to 355 and looked in the mirror my back was way out of line, BAD, I may have been able to do the lift but I did not think it was wise. I went down a little and tried to shift my hips and it did not work so I racked it. Tried again, same result. Wanted to feel something heavy so I put 405 on the bar and just held it on my back. It was out of line standing straight up. So I striped the bar down to 135 and did one legged squats. I noticed my left side is much weaker than my right which makes since because I shift to my right when I get a lot of weight on my back and my left side is the same side where pain shoots down my leg. This is a little disappointing but my back popped big time today and I went for a walk and looked down as I was taking steps and there was no pain in my leg or back where there has been. I hope yesterday's squats loosened me up enough that my back has shifted and I am better. I will keep trying. We finished with this WOD:

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Total time was 12:41 wearing a 20lb vest

After the one legged squats, my ham strings were talking to me big time on first sprint. I thought I might pull something but they loosened up. Stayed pretty consistent for the entire workout.

Clean, Hang Squat Clean - Handstand Push-ups

Cleans
Just started light and kept adding weight:
135
155
175
195
205
220 (PR)
Since my cleans are now squat clean and the were not when I was bigger this is an all time PR!  Additionally, it was easy.  After I caught the weight at the bottom and was on my way up I thought "Wow, this is cake!"  Felt so good at the top I went ahead and jerked it above my head.  I have been working this a lot and next to shoulder press it has been my most frustrating lift.  So a PR in this is very satisfying.  I did a lot of hang squat cleans in a WOD last week and I think I kind of found the right groove for this lift which helps.  Also, my back seems much better.  I really wanted to put more weight on and PR again but I decided my back was messed up last week and I don't want to go back to that.  So I quit while I was ahead.

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Rd 1 - 2:30
Rd 2 - 2:44
Rd 3 - 1:53
Total = 7:09
I thought the cleans would be the hard part but I did them unbroken where I had to break up the handstand push-up.

Wrapped it up with plate pushes alternating the plate down and back with Ron
(4 down and backs apiece - 60 seconds rest - 4 down and backs apiece) and a little ab bounding with Jenni.

Bench, and a mix of stuff.

I finally got to the weight room at about 9:00 last night.  By that time I was much less motivated.
Bench
205 x 5
215 x 5
225 x 5
230 x 4
245 x 1

I wanted to go for more reps with the 230 and 245 but I did not have a spotter and played it safe.  I then did five rounds of fifty doubl-unders.  My goal was to do them with no mistakes but I tripped up two or three times on each round.  Still finished them as fast as possible with about two minutes rest in between each round.  I wrapped things up with some jumping jack push-ups and kettle bell swings for the back.

Deadlift, Dragon Fly, Power Cleans-Front Squats-Bar facing burpees, Sprints

I started out with Deadlift.  My back felt better today but it is very week.  Couldn't pick anything up.  However,  I worked on the roof with Todd and it still felt fine and feels better than it has in weeks today.  At least I did not hurt it.

Dragon Fly's 3 x 10 I 2 x 10
This is a fun new ab exercise for me.  Mu upper abs are sore to to touch from this today. Cool stuff.

Weighted Pull-ups 3 sets of 10
All sets were with 30lbs. Racked myself on first set.  Hung weight from the back on second set and did dead-hang pull-ups on third set.
WOD
3 rounds for time
10 x Power Cleans
5 x Front Squat 165lbs
15 x Bar facing burpees
Rounds
1 - 3:12
2 - 3:21
3 - 3:28
Total time - 12:01
I did this all on the same bar.  I would go straight from the power cleans to the Front squats.  Then I would drop it and do the burpees.

Drive to granny hills 5 x 50 yard up hill sprints walk backward down hill for recovery.  These felt fast for running up-hill.  I run faster if someone is right next to me.  Thanks Ron