Did Nancy today:

5 rounds
400 m run
15 OHS (65 lb)

I finished in 15:26, but then realized my turnaround point on the run (did it at home) was about 25 yards too short. D'oh! In all reality my time should have been a little closer to 16:30, but it's all good. OHS were unbroken first 2 rounds, and then I broke once on each of the last 3 rounds.

Monday through Wednesday were rest days. Starting today I'm back to Crossfit full time; greeting me this afternoon were

Cleans 3-3-2-2-1-1-1

Think I worked up to 1 successful lift at 125. Bleh.

Then Grace, which is 30 ground to overheads, for time (95 lb)

I finished in 5:18, and felt dizzy and out of sorts the whole time. Oh well, it was good to be done!

Saturday was a rest day. Today was:

Back Squat 3x5 (157.5)
Bench Press 3x5 (90)

Today was SS:

Back Squat 3x5 (155)
Shoulder Press 3x5 (77.5)

I then did some very unfocused kipping pullup work. Bleh.

Today was a PCF WOD. After a good chipper-type warmup, we worked on 2-rep snatches, making sure to keep the bar speed up. I think I ended up around 72 and was pretty happy with my bar speed, so good stuff. We then did

OHS 3x5 (85-95-105-115-120[1])

Mad about that last set because I feel like I lost focus and let the bar get away from me, but I'm glad I got that 120 up and got 1 rep!

Monday was a rest/work day. Tuesday was

Back Squat 3x5 (150)
Bench Press 3x5 (87.5)

I also worked a little bit on box jumps beforehand. Afterward I did a little metcon of

3 rounds
10 pullups
3 ring dips (1st round unassisted, 2nd and 3rd rounds with half a band)

4:30

Pullups really made ring dips hard. I did the first round of pullups unbroken, then had to break the rounds up (5, then 3 and 2). I haven't done a lot of time-dependent work recently, so it was definitely tough.

Tomorrow is a rest/work day.

Friday and Sunday were rest/travel/drink too much at wedding days. This afternoon I did

Back Squat 3x5 (145)
Shoulder Press 3x5 (75)

I then worked on box jumps and a little on pullups for about 20 minutes. Got 16 cycled box jumps twice before tripping up; want to try it fresh and see how many I can get.

Wednesday was a work/rest day. Today I did

Back Squat 3x5 (162.5;5-5-2)
Bench Press 3x5 (97.5; 5-4-4)

Then 3 sets of 5 of weighted (10 lb) kipping pullups.

Was kind of sad about failing on the back squat, but I'll take another crack at that weight next time. Am going to bump down on bench press next time it comes up, though.

Monday was a rest day. Today I did SS:

Front Squat 3x5 (120)
Shoulder Press 3x5 (72.5)
Deadlift 1x5 (190)

I then spent a few minutes messing around on the rings.

Friday and Saturday were unscheduled rest days.

Today I was back to SS:

Back Squat 3x5 (160)
Bench Press 3x5 (97.5; 5-5-4)

I then did a 1-10 pullup ladder, taking a relatively liberal amount of rest between sets. Last set of 10 was pretty hard, mostly because my grip was shot. Overall I was pretty happy about today's workout, especially after taking two days off for just not feeling it. I really just need to grit my teeth for a few more weeks of this SS, and then I'll get back to regular PCF programming in August.

Wednesday was a work/rest day. Today I wasn't feeling it, but decided to do SS anyway:

Back Squat 3x5 (157.5) Oops added up weight wrong so didn't do 160 as planned
Press 3x5 (80; 2-3-1) Egh

Today was SS:

Front Squat 3x5 (132.5; 4-1-3)
Bench Press 3x5 (97.5; 4-4-3)
Power Clean 5x3 (100)

I then did a few ring dips before succumbing to the ridiculous heat. Blah.

The PCF Fourth of July WOD was:

Quickly find 2 rep OHS max, then

4 rounds
5 OHS (85 lb)
10 burpees
20 situps

OHS 2 rep max was 115, which I'm happy about. Since my last 1 rep OHS attempt was in that neighborhood, it seems clear that my limiting factor is my ability to jerk that weight into position. Metcon I did in 8:04 with 85 lb instead of the rx'd 95, and it was way easier than I thought it was going to be - I didn't have to break once. Which is not to say it was actually easy, or pleasant, just not demoralizing.

Monday is a work day, so I'll pick back up with SS on Tuesday.

Friday was a rest/work day. Saturday was SS:

Back Squat 3x5 (157.5)
Shoulder Press 3x5 (80;2-3-3)
Kipping Pullups 3xfail (13-11-10)
20" Box Jumps 3xfail (7-11-10}

Moved to a slightly thicker bar for kipping pullups, which made it a little harder on my grip; also kept my rest times shorter. Psyched to finally be back on the "regulation" box and cycling box jumps quickly!

Early afternoon I did SS:

Back Squat 3x5 (155)
Bench Press 3x5 (95)

I then did the PCF WOD, which was work on your snatch and

12-9-6

Squat Snatch (43)
Pullups

Got up to 82 lbs on the 1 rep snatch, not good, not bad, then kind of glided through the metcon (finished in 5:24). Broke up the pullups more than I would have liked because I'm not used to the damn thick bars at the box.