push jerk

1 x 8
1 x 5
3 x 3 115, 125, 135

AMRAP 8 min
10 push press 15#
10 ring dip
20 split jump
4 + 10PP

mixed 10K for time

row 5k 20:51 (pr)

run 5k

total time: 48:

Went in to this with sore legs and back from the FSQ. I think the run was more than 5k but the scenery was awesome and the breeze was nice, until the headwind heading back. I kicked the rows ass with little effort so that was pretty awesome. I wasn't really hurting until the final 750.

Front Squat

1x 10 85#

1x 8 105#

1x 5 125#

3x3 5 36 inch box jumps in between

(135, 145, 155f)

Then

4 rft

25 squat jump ball slam #20

10 ring push ups, feet on 21 inch box

25 KTE (on rings to save hands for massage)

15 something

5K run, untimed

"Supergirl Helen"

3 rnds

400m run

21 KB swings 53#

6 muscle ups

time.... I forgot

Jerk technique with Harvey. Worked up to 125 power jerk and 155 split jerk. Been advised not to go for PRs until I am hitting these weights perfectly all the time. No pressing out.

then:

5x5 press

75, 80, 90, 95 (4), 95

metcon:

4 rnds

400m run

35x ball slam (20#)

10:45

Sorry I have been MIA. Lost going on but my mom misses my blogging so I am going to get back on it :) Photo is from my first experience with Harvey from Monday.

"Grace" @ 135#

10:08

Used the awesome coaching I got from Harvey on the split jerk. Tried get comfortable in the hook grip but when Im going for time I cant stay focused. Cleans were not so great, but I didn't fail any either. No failed jerks. Almost all of them felt pretty easy :) Thanks Harvey!!! 200 lbs by May 28th!?

400m run
15x pvc goodmorning
15x pvc rdl
15x straight leg deadlift

romanian deadlift 5 x 5: 95-135-155-175-205

6 rft
12x rdl @135
12x pull up
12x push up
12x slam ball @20
16:57

6 sets.
rest aprx 3 min between sets

max pullup -- 116
max pushup -- 81


RH, helming the ship again. this wod exploits a movement MK considers a severe weakness, pushups. all things considered, her numbers on the pushups were solid. you can see in the numbers where hand care became a priority in the pullups. understandable considering it has become a priority beyond the scope of CF. i was proud to watch her gut out every rep on the push, maintaining a strong midline--something that was lacking and an "issue" in past--and full range of motion. quantity is meaningless without quality.