Didn't get motivated early on, so my workout just ended up being a short one:

Tabata L-sits (knees bent), then

Death by Pullup (4.8 rounds completed)

I was able to stay up the whole time for the first 4 rounds of Tabata, then managed 15 consecutive seconds for the last 5 rounds. Death by Pullup was interesting in terms of how tricky hard it was - I couldn't finish out the 5th round in time, although after I rested a few minutes, I was easily able to do another pullup (and 10 more after that!).

Did a slightly hurried Stronglifts B today:

Back Squats 5x5 (125 lb)

Overhead Press 5x5 (50 lb)

Deadlift 5x1 (135 lb)

Pullup 10x2

Felt pretty good on everything today. Back squats are getting pretty heavy, in terms of what I have historically been capable of doing for 5 reps, so I was surprised when all 5 sets went relatively well. Pullups felt easier, and I am pretty sure I rested less between each set this time around.

Friday and Saturday were rest days. Didn't do FGB as planned due to some sleep deprivation issues that knocked me on my butt pretty much all day Saturday. On Sunday, however, I did

Freddy's Revenge

5 rounds

5 push jerks (90 lb)

10 burpees

8:16

Did this workout in the same amount of time about 6 months ago, but at 70 lb. I maybe should have tried doing it at the prescribed weight, even though it would have taken me forever, but I just wasn't feeling that confident about the weight before the workout began. Alas.

Also had frisbee practice in the afternoon. Not a ton of running since we were working on some defensive strategy, but legs felt really tired afterward...

Today was an Olympic lifting session, during which we worked on our clean and split jerks. I worked up to a relatively good clean and split jerk at 90 or 95 lb, then got a clean and regular jerk at 105 lb. Wore the new lifting shoes and felt really solid on the squat portion of my cleans.

Afterward, did Stronglifts workout A:

Back Squat 5x5 (120 lb)

Bench Press 5x5 (50 lb)

Inverted Ring Row (10x1)

Knees-to-Elbows, or close (3x10)

Pushups 3x10

Shoulders sore as heck from yesterday, so I took it easy on the pushups and inverted ring rows. Squats are starting to get hard, which means I am going to need to make sure to get enough rest in between workouts (so I shouldn't do workout B tomorrow). With FGB on Saturday, I'm going to aim for doing workout B.

This afternoon at home I did yesterday's PCF WOD, which was:

5 rounds

1 minute overhead squat (55 lb)

1 minute ring pushups (1st round real, rest on knees)

1 minute rest

Finished with 122 total reps. Rep scheme was 12-12-12-12-6 for the overhead squats, and 12-12-15-15-14. Felt pretty good about overhead squats, considering this was the first time I'd ever done that particular movement in a WOD. Wheels kind of fell off in the last round, but eh. Ring pushups were ugly, but I definitely couldn't do any a few months ago, so I'm pretty happy.

Got to use my new lifting shoes, which are pretty awesome! Yay for stability!

Saturday, Sunday, and Monday were all rest days, for the most part.

Today I made it to the Olympic Lifting session, during which we worked on cleans. Managed to get a couple of good full cleans in at 90 lbs, all the while knowing that I can go heavier.

Then I did Stronglifts B, which was

Back Squats 5x5 (115 lb)

Overhead Press 5x5 (45 lb)

Deadlift 5x1 (120 lb)

Pullups 10x2

Planks 3x60 sec

Did two WODs today, right back to back.

First up was Stronglifts Workout A, which was

Back Squat 5x5 (110 lb)
Bench Press 5x5 (45 lb)
Inverted Row 3xf (11-7-9, I think)
Pushup 3xf (20-20-20)

Had to run to the PCF WOD, so didn't have time to fit the reverse crunches in. Oh well. PCF WOD was:

"Death by 10 meters"
With a continuously running clock, do 1 10m sprint the first minute, 2 10m sprints the second minute, and so on.

I got to 15 rounds before throwing in the towel, which was pretty wimpy considering I still had a few seconds to spare. Had a lot of trouble counting, though, so it was probably for the best. Also, those back squats an hour before didn't help matters for my back.

Wanted to do Isabel or Randy, but the ole thumb still hurts too much. Instead, I did

21-15-9

Thrusters (65 lb)
KB Swings (1 pood)

8:04

Even though I had the support of my boyfriend, it's tough to workout at home! Doesn't help that I'm feeling like a slow chunky butt right now - I did the first 21 thrusters unbroken, but fell apart in the last two sets. In related news, I have decided to give the Zone another month-long trial, starting next Tuesday!

Today I did Stronglifts Workout B, which consisted of:

Back Squats 5x5 (105 lb)
Overhead Press 5x5 (40 lb)
Deadlift 5x1 (110 lb)
Chinups 6x2 (wanted to do 10 sets of 2, but shoulder soreness stopped me at 6 sets)
Prone Bridges 3x30 sec

Everything felt good and easy (except the chinups, obviously, even though I'm pretty confident of my ability to do 10 sets of 2). Also, I'm going to do longer prone bridges next time.

Ok, update:

Friday I did the Stronglifts Workout B, which consisted of:

Back Squat 5x5 (95 lb)
Overhead Press 5x5 (35 lb)
Deadlift 5x1 (100 lb)
Pullups 10x1

Saturday and Sunday was a frisbee tournament in Chicago. We did pretty well, and for the most part I felt ok about my play. I played more points than I probably should have, at least on Saturday, and definitely felt beat up on Sunday. Hopefully the thumb I jammed during a drill on Saturday will feel better soon, too - I tried doing a power snatch with it and it didn't feel great, which is a bummer.

Monday was a day off.

Tuesday was Stronglifts Workout A, which consisted of:

Squat 5x5 (100 lb)
Bench Press 5x5 (35 lb)
Inverted Row 3xf (11-10-10)
Pushups 3xf (15-15-15)
Reverse Crunches 3x12

Since I couldn't make it in for the PCF WOD, I did a deadhang pullup workout, which consisted of:

5x3
5x2
5x1
5x1

I was glad to be able to actually do all of these with relatively good form, even if it was over a long period of time.

Today I went to the Oly Lifting Class. We worked on clean technique, and then went for 1 rep max squat cleans, which was pretty fun. I did several light ones, and then managed a few at 105 before trying 115 and falling to pieces because of crappy technique.

All I could manage time for on Wednesday was a strength bias workout. I tried Stronglifts Workout A, which was:

Squat 5x5 (90 lbs)
Bench Press 5x5 (35 lbs)
Inverted Row (Ring, then Bar-Bar) 3xf (8-8-8)
Pushups 3xf (20-20-15)
Reverse Crunches 3x12

Unplanned rest day because of some extreme butt soreness after yesterday's lunge/run/squat fest. Kind of bummed I missed out on the deadlift/burpee WOD, but need to not be too sore for this weekend (tournament). Instead, all I did was

Deadhang Pullups
3-3-2-2-1-1-1-1-1

Still suck at these. Sigh.

Before the Monday WOD, I took a crack at some 5-rep shoulder presses. Ended up with

55-60-65-70(2)

My shoulders are a little more rested than they were last week for the CFT, so I was pleased to see that I could crank out a couple at 70 (instead of just one feeble rep at 70). After the shoulder presses I did the class WOD, which was

100-m lunges
800-m run
100 bodyweight squats

9:54

I was pretty happy to get this in under 10 minutes, although I now think that I could have afforded to run the 800 a little faster (I kind of eased up, especially in the last 200, as I started to think about all of those squats I had coming up)...

Jackie

Saturday was a rest day.

Sunday was

1000m row
50 thrusters (35 lb)
30 pullups (red and orange band)

11:14

Arms were feeling sore, so I scaled the pullups even more than I should have. Boo. Finished the workout up with 3x10 back extensions with a 10 lb plate.

The Total.

It was my fourth day on, but I figured I'd give it a try, just to see where I'm at. Ended up with 450, which broke down as

BS - 160 (PR)
SP - 70
DL - 220 (PR)

Pretty happy with this, not gonna lie. As Erika said, though, I really need to work on setting my back properly, as it's probably costing me weight on both my squats and my deadlifts.

Today was a hang power clean day. Yes...

1-1-1-1-1-1-1
85-95-105-115-120-125(f)-105

Felt pretty good, despite still being pretty sore in the arms from the past two days. Maybe should have tried that 125 one rep sooner, but I didn't quite know where to start on this one.

After the main WOD I stuck around for the skills session on kipping pullups and double unders. It was good to practice, but my arms are really toast now.

Today we encountered some upside-down, backwards Fran action:

9 pullups (red band)
9 thrusters (65 lb)
15 pullups
15 thrusters
21 pullups
21 thrusters

8:32

Shoulders felt suprisingly ok after yesterday's push jerk/dip debacle.

Friday turned into a day off. Spent the weekend at a tournament, running around. Saturday we played 5 games, and Sunday we played 3, so I got plenty of running in. Monday was a day off too.

On Tuesday I did Monday's WOD at home, which was

15 dips (using the bench for support)
15 push jerks (85 lbs)
12 dips
12 push jerks
9 dips
9 push jerks
6 dips
6 push jerks
3 dips
3 push jerks

Took me 12:30 to finish, which included 30 seconds to strip down to 85 lbs from 95 lbs. Oh well. Afterward I did 3-3-3-3-3 back squats, which ended up as

115-125-135-145(2)-145(epic fail)

A little disappointed with the final set, but it was late, so I'll just be happy to have gotten some work in.