Fun stuff...

Today's conditioning wod is now my new favorite workout. Doing power cleans with a manageable weight is really fun! What I loved about this workout is that it was just enough that I did not have to break any of the movements up. ;-) Thanks, Coach John! Can I do this again?

Dead Lift:

1x3 @ 70% 110#

1x3 @ 80% 125

* 1x3 @ 90% 140 +4

Once again, the dead lifts felt challenging especially at 140lb. I had to reset after each lift at 140, it was not touch and go. I hope that still counts. I do believe I am becoming more confident with this lift. Three months ago I was scared to clean 65 pounds. I could do it, but the lift made me nervous. (I'm a wimp) When you do a power clean you start in the dead lift stance and essentially dead lift the weight off the ground and clean it. Today, cleaning 65pounds was light, fun, and I believe I had perfect form! So spending time on improving the dead lift is definitely carrying over into other movements. ;-)

Conditioning:

AMRAP

3:00, 1:00 rest

3 Power Cleans 65#

6 push ups

9 air squats

1) 4

2) 4 + 3 cleans

3) 4 + 1 clean

4) 4 + 1 clean

5) 4 + 2 cleans

20 rounds + 7 cleans

BEST workout ever! I guess that means this wasn't a huge challenge for me.... so maybe I shouldn't announce that.

Endurance WOD:

Today I had to do the CFE WOD 30 minutes after the CF WOD.

8x200 meters 1:00 rest- do not deviate more than 2-3 seconds.

I did this in Loudoun so my times might be a bit off compared to the last time I ran 200 meters at the track.

46, 46, 47, 46, 48, 47, 47, 47