20:39 Was breaking the C&J into 2 and 3 rep sets by number 10 of the first round. Had to bread the swings even, cause my grip was abandoning me. :( Still, good clean (& jerk) fun.
Then: .5 mile run x2 with 90 seconds rest between runs.
Uphillish leg: 4:42
Downhillish leg: 4:06
This is super super sad. I'm not a runner but I should be able to run a half-mile in sub-4. My total lack of any running at all in the past five months is really showing. Course I was pretty fatigued from the C&J/Swing thing and my left knee is all twingey again. But still--4:42? Grr.
Kevin couldn't hold crossfit class tonight, so he gave me this to do instead:
Squat Cleans x 5 @ 95#
Back Squats x 5 @ 95#
Chin-ups x 5 (with a kip, despite "dead-hang" rx)
Knees-to-Elbows x 5
Bench x 5 @ 95
Bench Dip x 5
That's one round. Time round (it was taking me around 2:20 per round). Rest the exact time it took to complete the round, then repeat for a total of 5 rounds.
A few notes from the wuss-mobile: Rx was toes-to-bar, bar or ring dips, and probably a deeper squat. I got hip-to-knee parallel or slightly below but I wasn't ass-to-ankles like Kevin. But I was doing ok with the power cleans, which felt pretty good considering I haven't really done anything even that dynamic for quite awhile.