CFC alt

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

i did 5 round, took it slow, but sucked because my shoulders were hurting!

OH and while i was kipping on the short bar i slammed my toe against the wall to hard it hurts so bad....lol

KAREN

150 wallball shots for time

using 20lbs ball

I used 10 lbs

did it in 6:25 and only cause i seen Jen beat her old time i wasn't planning on doing it, you see i know i can do any workouts i just don't cause i don't know how to motivate myself, and seeing Jen i felt obligated so while i was timing he i kept telling myself how bad this is gonna suck to just push threw and not break too much with all the lactic acid building up in my legs. So i did it, glad but my legs are fried especially after yesterdays BS.

BP and BS

Was gonna do linda but tried a few Kips to see how my shoulder felt and did fine but not a grreat feeling after, so just did some Bench press and ive been wanting to get my BS workout in.

Bench 65x5

75x5
85x5
95x5
105x2
110x1 old PR is 115 wasnt happening today

BS

warm up for everything

95x5
115x5
135x5
155x5
175x5

wasnt planing on maxing out but i think i jumped right too 205 when i thought it was 195 but i got 205 (NEW PR) old pr is 195..... i actually know i could have gotten 210

other days alt

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

womens weight 65lbs

done in 32:08

sucked but not as bad as i thought

Today

Went to gym but was soo busy so i did

10,9,8,7,6,5,4,3,2,1

of DL and BP

155 for DL and 75 for bench originally this workout calls for cleans but it was too busy at the Estep gym and I tried to go as fast as i can and i forgot that this is a suckfest, but its one of my favorites, i think i will up the dead lifts next time to 175, its supposed to be your body weight (mine is 157 right now) but i like the challenge on this one it really beats you up cause its heavy loads but as fast as you can of course without sacrificing form.

I gotta say i don't miss going to a regular gym i dread it evertime i go in there cause i can never get don't what i need or always sub something, or like today this dude kept throwing his towel on my bench and i was going back and forth, i got so mad i just took it and threw it and said I'm not done! rrrrrr I just wanted to throw it in his face.....lol

Did the wod today but modified!

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

I did bench press instead of Push press, still not doing anything overhead and used 75lbs for it and time was 18: something

Squat clean

Well Ive been pretty pathetic the passed few days and haven't done much, some here and there at Estep for my shoulder but like a broken record I'm just in a funk.
Anyway went in for a quickie at CF before girls nap time and i decided i wanted to up my Squat clean cause i know i had more in me last time it was up.

Got to 115lbs thanks to Dymphna for reminding me about technique and that all it is sometimes, as i got heavier i kept shrugging it up but she reminded me that when the bar is at waist level that i should get under the bar then and it definitely made my life easier, I gotta remember to watch my technique instead of thinking how much weight there is.

45,55,65,75,85,95,105,115