James M, sorry I flipflopped on the time several times and then couldn't even make it. I was bummed not to be able to run. It's not my style to flake. It was not a negotiable work thing, unfortunaltey. How did it go?

All: I may modify tonight's 7pm strength wod a bit, on Max's suggestion, but it will still be lifting and it won't be a radical change...
I am thinking backsquat, strict press, deadlift
3-3-3-3-3 for each.

Ok, here are the modifications for tonight:

Back Squat 3x5

Strict Press 3x5

Power Cleans 3x5

The intent w/ the power cleans is to go as heavy as is safely possible. The bottom of the power clean is basically, a deadlift. As one of the main objectives of this series is to improve CFT and bench press weights, I'm trying to incoroporate as much of those lifts into this schedule.

You guys could try Clean-Deadlift, or "CDL" too. Chose a weight that is about 110% of your 1RM clean and pull it as high as you can from the floor.

Barbara: 37:35 RX
The 3 minute rests felt like a lifetime. We could have taken a nap!

pull up: 25, 45, 70, 90, 100 (barely go chin to bar)

Barbara 34:09 rx

Taking a half-volume week to let my ankle and shoulder recover.

Barbara: 20:00 even. Subbed 1.5 pood KB swings for pullups.

50% Half Reps, half rest
26:45

Round 1 _ 3:29 _ 1:41
Round 2 _ 4:14 _ 1:33
Round 3 _ 4:05 _ 1:33
Round 4 _ 4:30 _ 1:46
Round 5 _ 3:53

Elaine: I knew your time was crazy fast before I even saw it. However, I did Barbara, without pullups and without rests (25:00) and realized how ridiculously fast you and James C. did this. OH MY GAWD! When I hear an echoing boom from the general location of the gym, I'll know it's the two of you breaking the sound barrier.

I am lucky to have the gift doing pullups fairly well. The only sound you will hear from me is the grunting, huffing & puffing and the occasional curse word.