Cindy mod

AMRAP 20
5 x supinated pull-ups
10 x 30kg press to OHAH
20 squats

9 rounds
1 1:52
2 2:08
3 2:08
4 2:23
5 2:31
6 2:51
7 2:11
8 2:15
9 1:39

Obviously a sprint finish.

Supinated because it started spitting as I began and I wasn't going to kip on a slippery bar.
Presses were a little too heavy. They were strict, round 7 I think when I started crabbing my shoulder, so I switched to push-presses and push jerks.
Squats were OK. Butt was tight from yesterday and it was working the whole time. I wasn't rolling my left femur out as much as I should all the time.

After, tried some sotts presses. Completely pressing forward, almost horizontal! No wonder I'm struggling to get my shoulders into position to OHS these days. What a mess!

Deadlifts and running

1 x 147.5kg
Better than last time, but still not there.
Time to find my groove again.

My back wasn't set at all and I levered it up.

But it's still more weight than I've lifted before, so a win of sorts.

Should have done the high rep set because the following was too taxing to have me focus on my form.

3RFT
200m
10 x 100kg deadlifts

9:12

1 2:35
2 3:02
3 3:33

Really tried on the runs. I envisioned my little pacemakers from Sunday disappearing down the road on their bikes and roller-blades and tried to catch them.
Deadlifts were just horrible. I was puffing too much top set myself and, well, not good.

Playing around

4RNFT
500m row
15 push-ups with a doubled up band as an improvised slingshot
10 KTE

Aimed for sub 2 minutes on all rows and that was hard. I feel like my nice friendly Model B just turned around and bit me.
Push-ups were fun bouncing up and down on the band. My shoulders felt good and it really does keep them in position. I think it has potential, I'll try it out benching.
KTE were more KT the general vicinity of the elbows. I'm OK with that for this time.

Back Squats

3 x 90kg
20 x 60kg

Video still to come to check depth.

Looks OK so far.

Alright, so that's a PB on the top set and the high rep. Good.

Intermittent kid chasing

5 x 40kg front squats
5 x shoulder to overhead anyhow
200m

9:31

Chased the kids down to the corner on their bikes and roller blades for one round. Much faster.
Logistical errors with helmets taken off and me accidentally being in front (provoked fits of sulking) torpedoed the other rounds

Deadlifts and Diane

Failed @ 147.5kg
No excuse, just not strong enough today.

I might have been able to lock it out if I'd hung on o the second try, but I wasn't making a triple, so abandoned it.

Then
Diane
21-15-9
90kg Deadlifts
HSPU, knees on a 20" box

7:33

Should have used a little less on the deadlifts, it was a bit too broken.
HSPU were a lot harder than I expected!

HPC and wallball

5RFT
10 x 40kg HPC
15 wallball

8:49

1 1:24
2 1:48
3 1:42
4 2:07
5 1:46

Quite happy with that for what I wanted.

!@#$%&* skipping

3RFT
50 rope jumps
5 x 40kg front squat
30 x 12kg dbell power snatches, 15 each arm

15:44

The skipping killed my time. The first round was broken, the second I couldn't get going at all.
I wasn't really trying as it turned out, I'm used to going "I'm puffed, this is hard," and dragging my feet. With skipping that dun't work, you have to jump to get the numbers, you can't just go through the motions. With some focus and tightening up things came together.
A good exercise to remember to keep that.
Front squats better than I expected when I remembered to get my hips under me on the ascent.
Dbbell snatches were too light. I programmed them because my chest is incredibly tight after yesterday and I wanted to do something that would loosen that up and get my shoulder rolling back. Did the ticket nicely. Getting a bit to light though. Need to pop another couple of kilos on there.

Lazy Sunday Squats and metcon

Just played with squat form.
3 x 3 x 80kg as I recall and a bunch of lesser weights
12 x 60kg

Tried not to sit so deep that my hamstrings turned off. Also to stop my knees sliding.
Really not sure whether to keep pushing more weight or work on technique.
WTF am I missing?

Then 7 rounds ish, NFT
5 pull-ups
5 ring push-ups, heavily scaled

I bought a chalk ball yesterday as my hands get very sweaty in the heat and humidity we're having lately and I'm constantly having to re-grip or stop so I don't do a Margaret. Worked a treat, but I tore two fingers slightly.

Runs and squats

4RFT
400m
50 squats

20:35

1 4:28
2 5:07
3 5:15
4 5:43

Running was truly truly awful. I must stretch!
Squats were OK. I remember them feeling far worse last time and my form was better much of the time.

Deadlifts and non-bouncy WOD

3 x 145kg Lifetime PR
12 x 100kg
Really thought that was 15 reps.

Not 1000% happy with my positioning.
It was a little more difficult than it has been to set up and that cries lack of mobility to me.
Still, I did it, so now I aim a bit further.
Never thought I'd lift that much. I gave up hoping years ago. This is cool.

Then
5RFT
10 x 30kg push-press
5 pull-ups

8:35

1 1:08
2 1:32
3 1:41
4 2:10
5 2:03

I thought I could get that bouncy fast cycle thing going on the push-presses like the strong guys do, but I lacked one essential element, being strong.
Pull-ups. I used to have a kip, darned if I can find it now.

Half arsed Nancy

3RFT
200m
15 x 20kg OHS

9:15

1 3:11
2 3:11
3 2:53

The runs were that peculiar leaden/stiff feeling that tells you you need a rest day and should have done more couch stretching. Made a definite effort to move faster on the last leg home with the main result of achieving a creditable Martin shuffle, maximum effort expended for minimum forward velocity.
The OHS were a disaster from the shoulder POV, however in the second round I remembered to flare my knees hard to let me stay more vertical and that helped diminish the overall awkwardness of the movement. Don't what I'm going to do to get my right shoulder to externally rotate under load.
Keep practicing I guess.

Another Cindy mash-up

3RFT
6 x 60kg power cleans
2 rounds of
5 pull-ups
10 x 12kg dumbbell press
15 squats

17:09

Except I forgot to do the second round of squats in the first round so I did 30 reps in the very last round.

Power cleans were not great. Only two real reverse curls into the rack, many, too many near misses.
Need to review kipping, I lost it again. Got it back a little and very slippery hands.
Dumbbell presses weren't very hard.

Back Squats and Litvinovs, sorta

3 x 85kg

OK, sitting back a bit, feeling it more in my quads than anywhere though.
Tried wider hands again and this time it was better, go figure. I watched the Westside speed squats the other day on the CF Journal video and all the lifters there had a very wide grip and pushed their elbows back a great deal so I tried that. I really don't know what's going on. I'll stick with this until it stops working again I guess.

Then 3RFT
8 x 60kg back squats
200m
So sort of a litvinov protocol, except lighter, more reps and slower. OK it's nothing like it.
8:52

1 2:35
2 3:06
3 3:10

Playing with doing my high-rep set in the metcon . I did it to save time on Thursday and my hamstrings are still lit up, thought I'd see how it went with squats. Probably too taxing on my recovery for long term use.

Runs felt OK, foot falls were lighter than they have been.
Squats felt pretty good. Hamstrings were working and knees stayed out most of the time. Not easy to do after running as I expected, but not as hard either. Which is because I wasn't pushing myself on the runs I'd say.

I just ran

Decided to join Lynette in a lap of our 1 mile block.

9:55

Very proud of Lynette, she didn't stop or walk and kept going smoothly the whole way.

Deadlifts and wallball

3 x 140kg

I could have gone heavier which is good as it means I have my warm-ups spaced better.

Didn't do the high-rep set and instead:
18-12-9
80kg deadlifts
36-24-18
Wallball - 9 foot target, actually higher than the blob of bird crap on the back wall

10:08

1 4:09
2 3:31
3 2:26

I knew I was going to slow down a lot which was why the wider spacing in the reps.

Too slow still.

Run and push stuff up

4RFT
200m
5 x 50kg push jerks

10:00

1 2:10
2 3:02
3 2:18
4 2:41