Sept 20-26 Back squat & Front squat @ 90%

We opened the new space for CFA on Monday, Sept 20th! Here is a picture of my husband Corey (on left) and one of CFA's great coaches, Sean (on right) toasting overtop of my dog Lloyd.

Monday Sept 20th, 2010 Sleep: 6hrs +40min nap

Back squat 12x2@60s@60% 5RM 103lbs

30 untimed burpees for my 29th bday (ya know, one to grow on)

Tuesday Sept 21, 2010 Sleep: 7hrs no nap

Clean and push jerk 90% estimated 5RM 106lbs 6x2@120s good.

Run 12x60seconds on/30 seconds off in hilly neighborhood near my house. Steady effort. Felt good except left medial heel which continuous to be bothersome from back in Aug.

Wednesday 6hrs sleep tired

Deadlift: 12x2@60% (140lbs) @ 30s Solid

Thursday : off

Friday Sept 24, 2010

HSPU Tabata interval hands on one 45lbs plate, head to abmat , feet must stay against wall. Kicked into HS @ start of 20s: 63/3/1/1/2/2/2=20

Power clean & split jerk @ 101lbs alternating lead leg 5x4@120s@70%

Tossed down from overhead. Feeling tired and can't control down. Body does not know how to breathe into hold tight torso for overhead. 50-56s, last set 46s

WOD: Cleaning House-solo effort

20 power cleans@95lbs (~60s), 400m run (2:06), 20 C2B pullups (consecutive) 3:48.

Can go faster on cleans and run-tired, sluggish. Need to work butterfly kip. All regular kip.

Saturday Sept 25, 2010

Back squat 90% 5x3@180s Felt great! (153lbs)

Row: 12 min steady 1290m in 6 min ~219 ave, 2k in 915, 2612m in 12 minutes for ave of 214. Felt comfortable averaged 24-26 S/M.

Sunday Sept 26, 2010 Good sleep! 930pm-8ish

Deadlift 90% (211lbs) 5x3@90s Felt good. First rep slow on all. L hamstring tight-favoring R leg noticed especially on last set of DLs.