Run, MU progressions

3RFT
400m
15 Muscle-up progressions

13 and change

Sit-ups, Lunges

At Lynette's gym
35 sit-ups
Walking lunges holding a 10kg dumbell overhead (in both hands)

Don't know if this is an AMRAP or a RFT.
I wanted to do 5 rounds and made 4.
I wanted to cap it at 15 minutes and got stubborn and didn't want to break the last round, so finished in 16:30
Lunging distance was length of the gym and back which took me 11 or 12 lunges each time, so guessing about 25m round trip.
I usually do these sorts of lunges with a barbell and thought holding the shorter dumbell would require me to use much less weight. 10kg was too light really.

Deadlifts

CFSB
Deadlifts
Round 2, Week 3
5 x 107.5kg
5 x 110kg
5 x 112.5kg PB

15 x 85kg

That was not enjoyable. While they didn't feel enormously heavy, I couldn't muster any oomph and my form was very marginal.
I got away with those and I'm using up my chances before something gives.

If I feel like that again going into a workout I'm going to go for a nice long walk.

CFSB Press

CFSB
Press
Round 2, Week 2
5 x 45kg
5 x 47.5kg
Decided to stop there, that 5th rep was not as tidy as I need it to be to be safe.

12 x 40kg
The 12th rep was even uglier than the 5th rep above.

Basically proved I am not strong overhead.

KB swings, skipping, KTE

At Lynette's gym

3RFT
20 x 24kg KB swings
100 single-unders
20KTE

17:32

KB swings are much much easier than dumbbell swings. Jump-rope took some time once I got tired. The rope was too short and I kept tripping over it. When I swapped to a longer rope things got much better.
KTE need a more regular airing.

Deadlifts

CFSB
Deadlifts
Round 2, Week 2

5 x 105.5kg
5 x 107.5kg
5 x 110kg

I'm claiming 5 x 110kg as a CF PB (ie ignoring pre-CF lifts). Last June I managed 3 x 110kg and I'm sure my form wasn't as good as I'm hitting now.

15 x 80kg
Not sure what I was supposed to do here.
I chose 80kg last week because the windows was 15-20 reps. This week the upper end of the window (12-15 reps) was my limit last week. Should I have gone up? By how much?

Someone move Ramona closer so I can do this stuff there and not have to guess so much.

Wallball, pull-ups, push-ups

3RFT
30 wallball, 10kg ball
15 pull-ups
10 push-ups

17:32

I was hoping for 15, couldn't quite muster it.

5 handstand holds

Deadlifts

CFSB
Deadlifts
Round 2, Week 1

3 x 102.5kg
3 x 105kg
3 x 107.5kg

15 x 80kg

Had a bit of trouble picking my start weight for both sections. I think I got it right.

Too much chair time lately I think as I had trouble establishing the feeling of tension along my spine. It was a fight to achieve it each rep. Once I had it things felt good.

Row, swings, dips

3 RFT
60 strokes on the rower, probably about 500m
15 x 22kg dumbbell swings
15 dips - assisted dammit

15:36

Deadlifts

CFSB
Deadlifts
Week 6 Round 1

5 x 100kg
3 x 102.5kg
3 x 105kg
1 x 107.5kg
1 x 110kg
1 x 112.5kg
1 x 115kg

20 x 60kg

Very happy with that for the end of the first round. The 115kg was a nice tight lift and Lynette was watching and agreed. Some of the earlier sets were not 100% and I'll work on that next round. This is almost exactly where I want to be to head into the next round with room to move and my form increasingly solid.
I must say I don't like singles though. Not having the luxury of a rep to throw away and get myself settled in is disconcerting.

Then I ran around the block. About a mile.
Remembered to take the watch that has a tempo beeper on it and the distraction of trying to match that darned beep took my mind off the running quite nicely. Which wasn't what I took it for, but it was a pleasant side effect and allowed me to relax into it a bit more. Good.