You ain't got squat

Warmup: ME, run 800m, hip openers, medicine ball drills

WOD:
For time:

100 jump squats every 8 minutes on the 8th minute for 24 minutes.

Results:
< 5:00, 5:21, 5:51, 6:46

Comments:
I did jumping squats for the first 20 squats of each round, and then switched to regular squats for the remaining 80. In the last round i discovered "hopping squats" - which wasn't quite jumping, but it was standing up powerfully enough to get my heels an inch or two off the ground. I found myself doing them without even consciously thinking about it, so i don't even know when i started doing them that way.

In the first round I got to about 15 jumping squats in the first set, and then had to do them in sets of 1 after that up to 20. the second round was 9 or 10 consecutive, the 3rd and 4th round were 2 or 3 consecutive, with singles after that up to 20.

for the last 80 of each round I tried to do sets of 10, with minimal shaking out as necessary mid 'set' and then once i hit an even 10, i could take a slightly longer break - walking around a bit as necessary to shake out my legs enough to do the next set. I was able to do this pretty consistently through abou rep 70 for all rounds, and after that, rests started getting longer.

Ultimately, this workout went much better than i thought it would. I wasn't even sure, before it started, given the brutal difficulty of the workout a couple weeks ago with the high volume of squats, whether I would be able to complete the whole thing, but while my legs WERE complete jello when i was finished, I was not a complete wreck when i was done, either.


Sleep:
12:10 - 8:45. Got up once around 4:15, and was in and out of sleep after 7:45 or so - but I was determined to try to get at least a full 8 hours of sleep. The cats were blessedly well behaved.

Food:
10am - 4oz black coffee.
1:30 - Bacheesos smorgasbord - meatloaf in large quantites, salad in small quantities, some eggs with cheese and spinach, some chicken sausae a bite of turkey, 2 cups of coffee with half n'half
5:00 - .5 oz spiced cashews, 8oz coffee 2/3 cup 2% milk. 1 multiv, 4 omega-3, 2 glucosamine
8:30 - 1 large steamed artichoke, 1 cup roasted cauliflower & brocoli, 1 veggie sausage. 16 oz milk
9:15 - 3 oz beer
9:45 - 2 omega-3
12:00am 2 zma

Happy Birthday to Evelyn

Morning:
The gym is always deserted on Friday mornings, so this morning I decided "what the hell" and took the lead test. Despite the fact that it was at Ironworks, which is notoriously difficult.

I failed. I fell off the climb.

I don't feel too bad - everyone fails the first time, and I feel pretty confident to try again (at the Power Company) next week. My tester was Peter, and he gave me the option of a 10c on the third pillar (short but technical), or a 10b in the cave (long and pumpy, but straightforward). I chose the 10b, which was perhaps the wrong choice - I wasn't expecting him to pull out a 10c! I thought it was going to be either a 10b on the pillar or a 10a in the cave, and I haven't mock led any c's.

The climbing went well, until the fall. I made it about 2/3 of the way up, and slipped off a lateral move that required me to use a small off-route hold (my route's hold had snapped off). I fell about 15 feet, and pulled Tor off the ground, but it was a clean fall into empty air, and happened so quickly it was over before I knew it. Peter said that his only comments were that I looked a little shaky (the route was nearly entirely overhung), but that my beta, footwork and clipping were fine. I then belayed Tor, and apparently was erring on the side of a TOO-tight belay, which I thought was interesting because I was freaking out about how much slack was in the system - apparently slack in lead climbing isn't such a bad thing. So I need to work on smoother, longer pulls to feed slack, and not worrying so much about keeping the rope tight.

So, the tally for the morning:

ML10b(c), L10b(DNF), ML10c(clean, but UGLY), 10d(f)

Next week you will be mine, precious. Oh, yes.

Evening:
Today Evelyn turns 37, in celebration of which fact we at CFEB got to do a special workout in her honor...one that bears a suspicious resemblance to the Filthy Fifty.

"Evelyn"
I did them in this order:

• 37 Box jumps
• 37 Pull-Ups (Men C2B)
• 37 Push-Ups
• 37 Deadlift 185#/135#
• 37 Jump Squats
• 37 Sit-Ups
• 37 Superpersons
• 37 KB Swing 1 pood/35# dumbbell
• 37 Double-Unders
• 37 Reverse Burpees

33:54 nonRX (subbed regular burpees for inverted)
(splits: 1:47 | 5:16 | 3:18 | 7:07 | 2:08 | 1:44 | 1:24 | 2:18 | 3:46 | 5:02)

It was a good chipper - quickly ramping up to medium-high level of misery and then just stayed there regardless of what you were doing. Evelyn, of course, smoked it in under 27 minutes - Max likes birthday WODs to play to the birthday person's strengths, and Ev is very strong at these sorts of workouts. Of course, to do it in TRUE Evelyn Rodas fashion, we should have started 15 minutes late and then done something unexpected and even harder immediately afterwards, but I didn't point that out to Max. The class was pretty chaotic - it was really crowded! - but once he lifted the restriction on what order to do things in, the workout was surprisingly fine.

Afterwards we had a really nice party at Alex & Rebecca's, overflowing with healthy, sugar-free food. I really like hanging out with our CrossFit friends for many reasons, but one of the strongest reasons is that I can EAT with them. Parties and restaurants with family and friends is such a pain, as there are so many things I won't eat there, but last night's food was perfect: fruits, nuts, cheeses, meats, THREE guacamoles, simple chips, sparkling water...Polly even made a sugar-free pie out of dates and coconut that I really want to get the recipe for. Delicious!

Something Cindy Style

Warmup: Run 800m, situps, pushups, squats, pullups, etc.

WOD:
AMPAP* in 20 minutes

5 Push-Up
10 Sit-Up
15 Jump Squats

Results: 11 Rounds

Round	Time
1	1:46
2	2:17
3	1:52
4	1:49
5	1:37
6	1:50
7	1:50
8	1:42
9	1:53
10	1:50
11	1:40
Total	20:06

Comments:
This went ... relatively well. Except for the "sucking at jump squats" part. It took me about two rounds, and Max critiquing my lousy squat form, to realize that I am (currently) incapable of landing with my feet in the right position to re-squat after the jump, so once I quit trying and just reset my feet after every jump, my form and my ROM (though not my speed) improved greatly.

Both Daniel and Max complimented both my pushup form and my sit-up form. Which was really nice because it's definitely something I'm trying to be really conscious about. I

I also had a realization in the past couple days that I've really been 'half-assing' it for the past several weeks. Things have been super stressful at work, and with the holidays, etc. I've just kept giving myself permission to not put 100% into my workouts. I think this explains why I've been so uninspired to keep up with my blogging: simply maintaining doesn't make interesting reporting. Now, at least I am still working out, still going to class, etc, but it's a slippery slope. I won't make any significant progress just by showing up; I'll only manage to not lose most of what I've already gained.

And here is how awesome Daniel is, and how well he knows me: When I told him that I had come to this realization, and that I wanted to get more focused again, he said that he was glad to hear it because he'd noticed the "sand bagging", but as long as I was still going to class, etc. he hadn't wanted to bring it up with me because he was afraid that it might make me get all stubborn and more "sandbaggy" not less. And he's totally right. It probably would have.

In the same "more focused" vein, I've also decided to cut way back on my bread & starch consumption. I'm switching my standard 'take-to-work' breakfast from a piece of toast with almond butter and cinnamon to cottage cheese with almonds and cinnamon, and I'm skipping the toast with my eggs. I might go so far as to order hamburgers with no bun ... I haven't really decided that yet. Part of the reason is that - aside from all the stupid hidden sugar that lies in just about everything - I don't have any trouble steering clear of sugar, so no the Sugar Challenge really just isn't that challenging (from a craving point of view - from a compliance point of view it's damn near impossible :-P ); regardless, I really feel like I should try to give up something I really want to have in order for it to be a Challenge. But the bigger reason is that I am covetous of Daniel's phenomenal body comp - and the only real difference between what he eats and what I eat (since he prepares 90% of it) are the extra carbs. We'll see how it goes.

Rassafrassin' Double-unders

Only went half-volume for the morning workout, which is ultimately probably a good thing - though I always feel like a bum when I finish 10 minutes before everyone else.

AMRAP in 20 minutes
5 Push-Up
10 Sit-Up
15 Jump Squats

9 rounds in 10 minutes

After a long, pleasant lunch at Bacheeso's, it was back to the gym for the afternoon Firebreather WOD.

50 Double-Under
25 Kettlebell Swing, 2P/1.5P
50 Double-Under
25 Kettlebell Clean & Jerk 1.5P/1.0P
50 Double-Under
25 Kettlebell Snatch 1.5P/1.0P

16:21 RX

As expected, the worst part was the jerks. I did the swings and snatches 10-10-5, but the C&J's were sets of 5, and took much longer. It's technically the same amount of work as a snatch, but with less power, and I vastly prefer the snatches. I feel really solid with my KB snatches. It's gratifying to be really good at ONE movement, at least - particularly since everything else still needs so much work.

...speaking of which, my time on this would have been VASTLY better if I had reliable double-unders that I could chain together. Why, oh why will these not come to me?

The value of chippers

Max promised us something brutal to finish up strength week, as many folks were feeling itchy having gone so long without a metcon. So he served us up this chipper, which was as advertised:

Run 800 Meters
25 Push-Ups
Run 600 Meters
50 Burpees
Run 400 Meters
75 Kettlebell swings 1.5P/1.0P
Run 200 Meters
100 Jump Squats
Run 100 Meters
125 Double-Unders

38:25 not quite RX
(DU's were a combination of 3x singles and DU's)
Splits (run+exercise): 4:21 | 8:44 | 8:50 | 6:28 | 10:02

This one actually wasn't as bad as I thought it was going to be - I had anticipated it taking an hour to complete. That said, it was pretty painful. Particularly the KB swings and jumping squats. If I could DO consecutive double-unders, those also probably would have sucked. As it was, I just blundered my way through skip-skip-skip-doubleunder until I had a number in my head that bore a resemblance to 125.

After it was all over, I asked Max about the value of chippers, which strike me as somewhat counter to the philosophy of CrossFit - to quote Guru Glassman: "Focus on intensity, not volume." (I should probably clarify here that I'm defining a "chipper" as a workout that has 1) a fairly sizable variety of movements, 2) a fairly large volume of each movement, such that 3) it takes anywhere from 30-60 minutes to complete.) His response was that the definition of Crossfit includes work across broad time domains, as well as modal, and that periodic administration of high-volume workouts was important, so long as they remained under 60 (or, worst-case, 75) minutes, and so long as they did not make up the majority of programming.

As ambivalent as I am towards these sorts of workouts, I think this is wise. Generally speaking, I think I prefer the workouts that get in and get out in under twenty minutes, as I feel that those provide the greatest cost:benefit ratio. However, there is something to be said for endurance, and the ability to self-regulate so that you can maintain a level of, say, 75% suck over a long period of time - as opposed to the 90-95% suck of a Fight Gone Bad - can have real-world benefits that I can envision. For example: we don't venture into the world of LSD (long-slow-distance) much anymore, but we do really enjoy a century or a very long hike every year or so, and I think it is these sorts of workouts that allow us to maintain a decent proficiency in that sort of work. In other words: it's a nice place to visit, but we wouldn't want to live there.

Holy Ow.

Warm up: ME, hands over head squat, wheelbarrow, piggyback rides.

WOD:
Run 800 Meters
25 Push-Ups
Run 600 Meters
50 Burpees
Run 400 Meters
75 Kettlebell swings 1.5P/1.0P
Run 200 Meters
100 Jump Squats
Run 100 Meters
125 Double-Unders

*subbed a 12kg KB for swings, and did 500 single skips in lieu of 125 double-unders.

Results:
56:55

Exercise	Time	Trans.	ET
800m	4:58		4:59
Pushups	2:43	0:39	8:21
600m	3:48		12:09
Burpees	11:29	0:26	24:04
400m	2:38	2:21	29:03
Swings	5:49	0:29	35:21
200m	1:19		36:40
Jump Squats	8:42		45:22
100m	0:40		46:02
Jump Rope	10:53		56:55
Total	52:59	3:56

Comments:
Um, OW!!!

Fortunately my headache disappeared late yesterday afternoon. However, my shoulders were quite sore this morning when I woke up - I'm guessing it's mostly from yesterday's Push-presses - a lot of reps with a weight that was just barely manageable - but I' m guessing Friday's presses, and yesterday's pullups also did not help. Since I was feeling beat up before the workout even started, I kept telling myself I was going to cut some part of this in half, - the exercises, the running , something, but I'd get to half, and decide that, "what the hell, I'm half way there." My shoulders might not forgive me for my stubbornness. Probably not for a couple days, anyway.

I'm glad I did my six pull-ups for the day this morning before this WOD. None of them were as good as yesterday - i think the best of them was probably nose to bar - the worst, forehead to bar.

I didn't actually mean to record my transition time, and I wasn't consistent about it after I started, but I wanted an accurate time for my runs, and I hit my lap timer right after the pushups were done. In hindsight, this is probably a pretty useful metric to track, since the goal is to get transitions down to a minimum, and since my new watch has so many laps, I might start trying to record transitions, too.

I was pretty happy to get my 800m under 5 minutes. Since there was a lot of volume and a lot of jumping, I decided to wear my trail running shoes to give me as much cushioning as possible, despite the fact that they have made me feel a bit clumsy in the past. They didn't bother me at all today, and I'm glad i decided to wear them. This workout would REALLY have sucked in my little brown shoes.

The pushups were a lot harder than they've been in a long time. I think my first set was 7 or 8, the second set might have been 4 or 5, and all the rest of them were 1's 2's or 3's - mostly 2's.

The only other 600m time I have on record is from the running ladder we did on Oct. 11th, and I did nearly a whole minute better today than I did then, but I'd also run a heck of a lot farther before I got to the 600m run in that workout. Still, overall, I feel pretty good about my runs, today. They weren't super fast, but they were solid - and probably the least tortuous part of this WOD.

The burpees, on the other hand, were far and away the MOST torturous part of today's WOD. I swear they almost killed me. They did reduce me to tears. But I got the fuckers done - about 1 burpee at a time ... in 11.5 minutes. >.< Burpees with burnt shoulders SUCK. I nearly quit on this one.

The 400m run was fine - the time compares pretty favorably with recent efforts - again not super fast, but right about on par with 400m in other recent metcon workouts.

And then we hit the 2:20 of 'transition time' before the KB swings. This was me trying to figure out a)what KB to use, and b) how many reps to do. It was also at this point (when several other folks were just finishing this workout) that Max came to me and asked if I was going to complete the full volume of the workout. I was still totally strung out from the burpees, and really feeling like i was right at the edge of my capacity. I asked whether he thought I should just do half the reps for the remaining exercises. The answer was a speedy 'Yes!' followed by him saying that whatever the rep scheme, I should set a 1 hour time limit for myself.

I decided I'd try to get through 40 reps with the 1P KB. I picked it up swung it back and forth a couple times experimentally, and realized that that was NEVER going to happen, put it down, picked up the 12kg KB, and basically decided that I'd see how things were going @ 40, but since I was using the lighter weight, I should do the full # of reps. I think that having sore shoulders actually probably helped my form with these a bit since I really wanted to use them as little as possible.

The jump squats were not fast, and they were often ugly, but they were not as brutal as the burpees, and therefore were totally tolerable. One of the reasons I managed to make it to 100 with these is that I felt like my 45-47th jumps were probably the strongest ones I'd done so far, and I continued to get some pretty good ones even in the higher numbers.

The skips were actually kind of fun - even though i was pretty tired by the time I got to them. I was able to find a really good rhythm a couple times. My first set was 55 consecutive jumps, and a couple similarly good runs after that, interspersed with sets of 15-20. I was super excited, though, when I managed to get my last 100 skips all in one shot! :-) That was a great way to end an otherwise brutal, un-fun, workout. I think that if I can get 100 skips unbroken, double-unders shouldn't be too far behind, I just need to actually work on getting them.

A CF friend, Ynez, and I were discussing how everybody has their particular strengths - hers is (literally) that she is just naturally quite strong. We decided that mine was tenacity. I definitely would not have made it through the full volume of this workout without that trait. That said, I'm not sure doing the full volume was an entirely brilliant idea. For whatever reason, I seem to be at less than the top of my game this week. And it was supposed to be an EASY week. I am going to think about making next week a half-intensity week, too.

Fortunately, I'll get two full rest days before the next workout because we won't be able to go climbing tomorrow due to Daniel's office holiday party. So I'll see how I am feeling on Wednesday.

Let's call this one "Alex"

Since Max admitted to making it up specifically for him:

Three Rounds:
Run 800 Meters
21 Jump Squats
15 Kettlebell Swings 1.5 P/1P
9 Front Squats 1.5 P/1P
6 Kettlebell Push-Ups

19:46 RX

(Well, I did diamond pushups instead of KB pushups. They didn't seem any easier, just less dangerous)

Splits were 6:07 | 6:42 | 6:56

This was a real lung-burner. Apparently this week is about improving running speed and capacity. Joy. The hard part for me, interestingly, was the KB Swings. Everything else felt like it was over pretty quickly (well, not the running), but I just found myself dreading the swings and they felt like they took forever. Dunno why, really.

Running & KB Stuff

Warmup: Mobility Exercises, 10 Rock'n Rolls, 10 KB swings, 5 pullup attempts, 10 KB Front squats 12kg

WOD

For time:

Three Rounds

Run 800 Meters
21 Jump Squats
15 Kettlebell Swings 1.5 P/1P
9 Front Squats 1.5 P/1P
6 Kettlebell Push-Ups *subbed normal pushups

Results:
34:58

Splits:

Round	Run	Other	Total
1	5:04	5:05	10:09
2	6:13	5:42	11:55
3	8:02	4:52	12:54

Comments:
Well - except for the normal pushups instead of diamond or KB pushups, this was very nearly Rx ... though perhaps walking instead of running most of the last 800m would keep it from being technically rx, too (I had a disagreement with my digestive tract which caused a side-stich like cramp which just would not go away).

Still - I'm excited that I managed to use the Rx weight. About half way through my first round of swings, i thought I might have over estimated my capacity for swinging the 1 pood kb, but ultimately, I am glad I struggled through with the heavier weight. I believe this is the first time there's been a WOD with weight, where I've been able to do all the weight as Rx. That's satisfying.

Jump squats are definitely going on the goat list. I just don't have the elasticity in my muscles that it requires. Pretty much anything that involves jumping - jump rope, box jumps, jumping squats - it all sucks. I don't know whether it's a strength thing or a coordination thing or some combination of the two (it probably is), but when i land from a jump, my legs just don't absorb the shock, and it feels like I hit the ground hard/stiff jointed. It's hard on my knees. This was true to some extent with running too, but it's less true now than it used to be, so I am sure that I can learn to be bouncier ... but I am not particularly bouncy now. I really envy folks who look like their muscles are made out of springs when they jump - like it's a 100% natural thing for them to do.

My swings were ok, my front squats were actually really good, and my pushups were fine ... I tried a couple 'diamond' pushups before the workout - with my hands centered beneath me, and could only get about 2/3 of the way down before my arms gave out altogether. there's a muscle in my triceps area - maybe it's my triceps :-p - that hasn't developed enough strength to get me down there yet. I wonder if working on these pushups would help my pull ups and/or dips.

The runs were - bleah. The first one was actually among my better times for the 800 @ BIW. The second and third should just be forgotten. At least I was able to pick up the pace of the other exercises in round 3 since i wasn't winded from running.

I find that I can start pretty strongly, but that my 'action potential' peters out rather quickly. Less quickly than it used to for sure, but I still lack endurance. Particularly where running and longer metcons are concerned. ... One more thing to work on ... does the list ever get shorter? or will i just keep adding to it forever?

Man Overboard!

As I was staring at the pool of sweat coalescing on the floor under my head during the Supermen of round 2, a couple of thoughts were swirling in my head - inasmuch as I was capable of thinking of anything. 1) I felt embarassed for myself and somewhat sorry for Raphael, who had to follow my sweaty and towel-forgetting self from one station to the next, and 2) that this workout was just what the doctor ordered.

I felt strangely "bleah" today. Lumpish. Gross. A little queasy. Could be because I didn't get my Friday morning climbing in (Tor is still nursing his thigh). I think perhaps I overdid it on the protein yesterday, and was paying the nutritional piper today. Or it was just being stuck inside working for most of the day, and my body craves more activity. Whatever the cause, a torturous metcon was just the RX (as it were), and I felt much better afterwards. Why, I do believe I have become addicted to exercise.

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Final score: 367
round 1: 200 | round 2: 167

Pushup: 20 | 15
Med Ball Clean: 18 | 10
V-Up: 19 | 16
Med Ball Jerk: 22 | 20
Supermen: 29 | 29
Med Ball Front Squat: 28 | 25
Situp: 22 | 25
Jump Squat: 30 | 20
Burpee: 12 | 7

Not much to note here, really. I think the 30 V-Ups for Level II are closer than I had previously thought, perhaps already within my grasp. I think the extra weight from the bulking is making metcons and climbing more difficult, but the flipside is that it'll be that much easier when I take the weight off again, so I don't mind too much.

Max showed us the roof of the Power Company where he will be holding classes, when the workout calls for it. It looks very cool. Both literally and figuratively - on foggy or rainy days it'll be COLD up there. He's going to make a huge stack of sandbags to do more heavy weight work. I for one am looking forward to it. Too bad getting the GWPC during rush hour is such a pain in the ass.

Man overboard!

Warmup: mobility exercises, 10 burpees, 5 pushups, 5-10 of each of the exercises in the workout to learn them and practice them.

WOD @ GWPC 8-08-08 "Man Overboard"

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

If there are fewer than 10 athletes, the coach will row the extra 250s.

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Results:
Reps Time AvgHR

1. Med Ball Clean 14# (Mathew)
   13 0:55 146|10 0:55 162
   
2. V-Ups (Evelyn)
   30 1:31 146 |21 1:23 159
3. Med Ball Jerk 14# (Daniel)
   14 1:14 155|13 1:15 164
4. Supermen (Max|Raphael)
   32 1:19 146|32 1:07 163
5. Med Ball Front Squat 20# (Nicole|Max)
   13 1:16 158 |13 1:00 165
6. Feet Anchored STRICT Sit-Ups (Elaine)
   23 1:21 130 |25 1:23 157
7. Jump Squats (Alex)
   19 0:58 161|19 1:04 165
8. Burpees (Darius)
   9 1:33 165 |7 1:23 164
9. Row 250 Meters (Rebecca)
   1:26 169 | 1:36 171
10. Push-ups (Bill)
    12 1:14 177 |10 1:19 170 (stopped my watch a little slow)
    
    Round 1 Total: 165
    Round 2 Total: 150
    Total: 315
    

Comments:
This was fun. Pretty happy that for the most part my reps between round 1 & 2 were pretty consistent. My pushups were all full ROM (!) :-D . Ironically, i think the only exercise that wasn't 100% Rx was the burpees. >.< Burpees directly after jump squats ... suck.

Hopper WOD

So of course Max picked the hopper workout from CFO yesterday for today's class:

4 rounds
21 Jumping Squats
21 Front Squats 95#/65# (sub 35#x2/25#x2KB)
3 Muscle-Up (Sub 9 pull-up/9 dip or push-up)
Run 400 Meters
25 minute limit.

I got three rounds, using the 35#x2 KB and 9/9 sub. Killer workout - the front squats in particular were very painful, and after the first round quickly devolved into 3 sets of 7.

But I do feel like my squats are improving, which is good. Afterwards Max went over double-unders, HSPUs, and barbell Clean & Jerk, which was really helpful.