Heavy Cleans Again, Feather Girl, then Swimming

Lindsey Valenzuela, CF athlete.

Lindsey Valenzuela, CF athlete.

Interview with Lindsey Valenzuela by Stronger, Faster, Healthier

Lindsey Valenzuela’s CF Games Athlete Profile

Daily Motivation:

“Discipline strengthens the mind so that it becomes impervious to the corroding influence of fear.” – Bernard Law Montgomery

Today’s CF Endurance


  • Stretching with PVC
  • 25 jumping jacks x3
  • 5 Push-ups x 3
  • 5 American kettle bell swings @ 26lbs x 3
  • Pistol squat holds x3


  • Maximum Effort (ME) Hang Clean
  1. 45lbs x10
  2. 65lbs x8
  3. 85lbs x6
  4. 95lbs x4
  5. 105lbs x2
  6. 115lbs x1
  7. 125lbs x1
  8. 130lbs DNG

Conditioning WOD:

  • “Feather Diane” 21-15-9 of Deadlift 135lbs/95lbs and Handstand push-ups (HSPU)
  1. Time: 4:07. *Scaled HSPU using a 24″ box to assist.


  • Farmer’s carry @ 80lbs KB
  1. 40yds left arm then 40yds right arm x3

This morning’s workout was a pleasant surprise! Even though I was feeling pretty tired overall I performed really well and felt stronger and much better afterwards. Found a new 1RM on my hang cleans and I felt that my form was coming around and pretty spot on. I also cruised through the “Feather Diane” conditioning WOD and was able to do all the deadlifts unbroken. Hopefully, I can carry the good training vibes into my swim session this afternoon. Also coaching tonight at JBLM CF!



  • Stretching with PVC
  • 500m row
  • 50yd, 100yd, 150yd free
  • 150yd kick x 2


  • 125yd intervals resting 2:00 until form/pace dissipates
  1. 2:36
  2. 2:41
  3. 2:39
  4. 2:41
  5. 2:41

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