Nice workout, Shannon! (Mel, she's almost doing CF, she just doesn't know it..
I won't tell if you don't! Shh...)
Lydia, I can't wait to hear how your visit goes, and what you think. Not sure if I said already, but you can probably take DS with you to the CF gym. At least, ours is overrun with munchkins on a daily basis, and I think that's the norm for a lot of affiliates (that kids are welcome). Great job on the squats! My trainer always makes me go hams to calves, with back squats. I can't wait to get some lifting shoes, as they make it SO much easier to get down there and back up again!
Hotwings, I forgot to say, if you find a CF near you that has a CFKids class, then your daughter (right?) could learn to lift, like she wanted. They do a lot of fun stuff like games, gymnastics, calisthenics, running, jumprope, skipping, etc, but also teach all the basic lifts, which kids, being flexible, do better than most adults.
Today's workout was:
AMRAP (as many rounds as possible) in 10 mins of:
7 Pull-ups
7 Hang Squat Cleans (135# men/95# women)
Once again, my trainer used his psychic powers to read my mind, since I planned out my warm-up last night, and had squat cleans on my list for today.
I've only done the full squat cleans once before, a few weeks back, so today I kept it light, and did not worry about going fast, just tried to do the lift correctly.
I could feel that I was soft in the bottom (losing my lumbar curve at the very bottom), then I kept having trouble keeping weight on my heels. Clearly, much more practice will be needed before I have this one nailed, but I didn't do too horrible, and actually got a few in that were right on, so there's hope for me, apparently.
I got 5 rounds even, used 50#, and used the pink band for the pull-ups. Good progress on the pull-ups today: usually I get uncoordinated with the kipping pull-ups, and can get maybe 2 or 3 in a row, even with the band, but today, I got the first 3 rounds, I think, all 7 reps straight through, so I'm getting a little better at those!
After the WOD, I was too tired to do any strongman, so we just got right to the gym cleaning as soon as everyone else left. That went well, then I stayed for about an hour and a half after that, to work on the deck. One more session of putting down deck screws next weekend, I think, should see that job done!