Hang Power Clean

WOD: Hang Power Clean 1-1-1-1-1-1-1
55,65,75,80,85,90,95(pr)

Double Yuck!

WOD: 10K Run

Normally I love it when the runs show up for the WOD (and last night I went to bed excited about it) BUT I woke up so sore today from yesterday's WO that I was dreading this run. I didn't have it in me to try for a pr, and I was secretly hoping Saedi would cry the whole time so someone would come get me. But no one came & I felt like a trapped gerbil spinning on my wheel in the stuffy YMCA. My 10K attempt: 1st mile plus some change on the elliptical at about a 10 min pace and then last 5 miles on treadmill (b/c one finally became available) at a 9 min pace...which was a struggle for me. My quads and hamstrings were so tight & my legs felt like dead weight. It was the toughest run in a while b/c I didn't have the energy to push myself (and honestly the 9 min pace felt like I was pushing it), and I blame it on those dang thrusters!!! I don't know what I hope tomorrow's wo is, b/c my entire body is sore today.

Yuck!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

As Rx'd for females with 65#: 36 something was my time. I tried not to rush but took it slow and steady. Honestly, though, I don't know if I could have given it more. My muscles were giving out on me. The thrusters were killer for me. By the last set I could hardly squat. Yeah, I would agree with Dymphna that this was a pretty nauseating WO.

CrossFit Endurance Only

C2: 12min @ 95% RPE 18-19

Overhead Squat

WOD: Overhead squat 3-3-3-3-3 reps
I've been waiting for this workout...not because I LIKE this lift but b/c the OHS is my best lift and I like all the cnouragement and complements I get regarding this lift. Yeah, I'm not modest. I really wanted a new pr today...which I got (after several failed attempts)
x3: 55,65,75,85,90
x1: 95,100(pr)

Also did CFE on C2:
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

Power Cleans

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps

15:07 was my time using 75# for cleans & then ring holds instead of ring dips. I think the "dips" were the hardest part for me. I think I'm going to make it a goal to get one ring dip.

Virtual Shoveling

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 23:54 and SORE HANDS!