Warm-up:
court jogs
dynamic squat stretching

3x5 low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x165)
3x5 bench press (5x45, 3x65, 1x95 then 3x5x115)

Slowly realizing that I've lost a lot of strength since I last lifted regularly (last summer) - jury's still out on whether it's due to the long layoff or just getting older. Squats felt heavy but mostly in the lower back, which is feeling tweaky after a busy week of climbing/lifting. Hopefully weekend rest and a little foam rolling will help. Bench went up fine but the last rep or two of the last set were close to limit.

Fourish

BKB with Jess and G, ran into Jill C there too. Warmed up V1-V2-V3 then worked a bunch of mostly vertical V4 and V5s in the front of the gym. G was pulling much stronger than me tonight, though I did put in a lot of work on the problems - need to work on proper body tension and balance, those were the moves giving me trouble tonight.

Just a reminder for the old folks

John Gill still hitting the front lever at 70+ years (via the Denver Post) And BITD

Dead simple

Warm-up:
dynamic squat stretching

1x5 deadlift (5x135, 3x165, 1x185, 1x225 then 1x5x235)
4x5 shoulder press (45, 55, 65, 75)

Short and sweet session today. Should take a rest day soon, starting to feel fatigued from the past week of lifting/climbing. Lower back felt tight all morning, but 235 went up fine if heavy. Still need to concentrate on DL form, think I'm hitting all my cues but really have to focus to do it.

Siege mentality

TRC with Jess and G on a Tuesday night - put some real work in tonight. Jess TRed a bunch of climbs, up in the 5.9-5.10 range. G and I led 5.9/5.10/5.11, with the 11 (overhanging face, up below and along an arete, then up another overhanging face) feeling really tough - we eventually finished it after taking turns to move the rope up.

It was no small consolation that Ms. Psssst - who was cruising 12s - found it pretty tough going as well.

Andale andale

Warm-up:
10 min run @10:00

running intervals (60-90 s work-rest, no incline)
2x7:30 min/mile
2x7:03 min/mile
2x6:40 min/mile

Keeping up the habit of morning workouts with some treadmill intervals. HR in the 170s, down to the 140s ~2 min after the last interval. Got a good sweat going today.

Warm-up:
court jogs
dynamic squat stretching

3x5 bench press (5x45, 3x65, 1x85 then 3x5x95)

Burgener warm-up, then:
5x3 power clean (45, 2x95, 105, 115)

3x5 low-bar back squat (5x45, 3x95, 2x115, 1x135 then 3x5x155)

Still slowly reacclimating to working out regularly again. Light weight on the bench felt okay for the shoulder, but worked to get it up - go up to 115 max next time. Oly work while waiting for the squat racks to open up. Pulls were fine but probably went up too fast on the weight, can/should work on technique a little more.

No shoulder problems squatting today, kept a narrower grip which helped. Will stick with low-bar and see how it goes. 155 felt heavy but legs were solid, mostly weak in the lower back. Go to 165 next time.

Food for thought

New workouts to try (have at em!):

CF Football WOD 012012
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

CF Football WOD 011912 
Complete 5 rounds:
2 Squats @ 133% of body weight
Sprint 30 yards
*Rest 60-120 seconds

CF Football WOD 011312
Complete 2 Power Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use 75%-80% of 3 RM for this workout

CF Football "Kalsu"
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

CF Sunnyvale WOD 010611
3 Rounds
9 Cleans (w/ a squat)93#/135#
12 Push ups

Complete 7 rounds for time of:
7 overhead squats (you pick the weight)
7 burpees

Warm-up:
dynamic squat stretching

1x5 deadlift (5x135, 3x185, 2x205 then 1x5x225)

1x15 shoulder press (45)
1x10 shoulder press (55)
5 toes-to-bar
15 decline situps

Rough getting up and going in this morning, sore from climbing and starting to lift again this week. Pretty tight in the posterior chain, from hammies up to the mid-back, but felt better as I warmed up (set at work weight was the most comfortable). Need to work my strength back up.

I swear it gets more crowded every single time we go to BKB. Last night, it was literally 2-3 people deep at almost every wall in the gym.

G and I spent most of the night on V4-V5 (V0, V1, V2, V3, V4, 2xV5, V4 then various problems V3-5). Actually felt pretty good tonight, didn't really get pumped - correlates with me starting conditioning again, but that was only this week and I think G and Ryan felt that way too. Maybe it was so crowded we were just taking longer between climbs.

Should be noted that none of us could figure out one of the V2 problems, though certainly not for lack of trying.