Sun 13 Jan 2013
Monday
Posted by AllisonNYC under Skills and Drills
[47] Comments
Strength:
20 Minutes for:
5-5-5-5-5
Work up to a 5RM Thruster
__________
Technique:
With the remaining class time:
Snatch Work
-
Archived Entry
- Post Date :
- Sunday, Jan 13th, 2013 at 9:40 pm
- Category :
- Skills and Drills
- Tags :
- thruster
- Do More :
- You can skip to the end and leave a response. Pinging is currently not allowed.
What is CrossFit?
Cool Stuff
-
Thrusters: 105(5)-115(5)-125(5)-125(5)-135(3)
Loved the snatch work. Still feeling Saturday.
Thrusters
85(5) – 95(5) – 100(5) – 105(5) – 110(5)
Thrusters: 73-78-83-88-93
155, 165, 175, 155 (no time for the 5th set)
Once I stop swinging the bar on my snatch I will feel a lot more comfortable.
155-165-175-185(4)
95-105-115-115-115
I just do not like thrusters. The weight is either in my finger tips and I get a nice push off my body or I death grip it hurt my thumb and get nothing out of the hip drive. Either way it hurts.
I love the snatch. Plain and simple. If we did that every day for the rest of my life I would be happy.
68-73-78-83-83
Easing my way back into thrusters. Felt ok.
*SAVE THE DATE*
VALENTINE DAY TEAM THROW DOWN & BRUNCH – FEBRUARY 16
More information coming soon! Keep an eye out for an email from myself or your team captains.
Team Rosters
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdEphQnhIRVE3NW55ZzdHYnhfSGh2THc#gid=0
BRUNCH RSVP – be sure to click the below if you’d like to join us
http://new.evite.com/l/MNWN6JRWI5
*NUTRITION CHALLENGE: begins JANUARY 21
Contact myself or Jen (jgoldick73@gmail.com) if you have questions or concerns. You’ve got a full week to educate yourself and stock up on good food!
If you still owe your buy in, need measurements, etc – contact us ASAP!
Thrusters: 95-100-105-95-100. Was overly ambitious with the weight considering I failed on 95 at my last thruster workout.
I am still feeling friday’s lunges and yesterday’s endurance WOD. I think that’s why my snatch was exhausted/lazy.
135, 145, 155, 165, 175
63, 68, 68, 68, 73
elbows were dropping on the way up.
snatch work at 42 and 44.5
105-110-115-120(4)-120(5)
I tried to maintain my elbows up, during the awkward bottom part of the thruster
Snatch practice with 45 lb bar & 65 lbs
Thrusters: 115-125-135-140-145. Struggled a little with 145 but got all the reps in.
Snatch work was great. I have to come in on some open gyms to work on this some more.
Thrusters worked up to 88. By that last one didn’t think I could continue going up and getting movement from the hips.
68-73-78-83-88
Had to run out for work on the snatches but the bit I got in was good for my hamstrings. The tightness won’t go away!!
Thrusters
105-110-115-120-110
*clean from the floor
Power Snatch
10×3 #73
Tested out Hail to the Queen WOD
“Annabel”
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit ups
10-8-6-4-2 Snatch 75#
9:20
*I lost count so I did an extra set of sit ups
*need to work on touch and go snatches
*DUs – usually I can go unbroken, but not today (Annie = 6:09) so I need to make sure I nail my DUs and work on snatches
Thrusters: 135-145-155-165-175 (f)
Snatch, on minute 10×2@175
Thrusters: worked up to 78 then dropped weight last 2 sets to work on not letting the bar slide down my chest. Thanks Allie for the tips!
Snatch work felt good today. Becoming much more comfortable with this lift.
Thrusters
115-120-125-135-145
Think i left 5-10# on the table
Love all the Oly practice lately. Keep it coming. Chest up, push knees back, top of the knee, slide up thighs, snap hips and drop! (I think).
A.
Front Squats – 3 reps EMOM for 10 min, 210 lbs (a little more than 80% of 1RM – 260 lbs)
B.
NFT – 5 sets of 30 sit-ups
Thruster
165-175-180-185-190
Then Snatch practice
Thrusters
43-48-53-58-60.5
A lot of too much on my toes and falling on my ass during snatches, but they somehow are fun.
Thrusters
63-53-58-63-63
Failed the first round of 63.
Gotta work on my form and not collapsing when I get to the bottom.
Snatch practice-gotta keep that bar closer to my chest.
105-105-105-x-105(1)
Oof, my shoulders have been sore for like a week. Going to have to give them a break, I think.
Worked up to 130lb.
Fell on my ass doing snatches.
Rest day. Just wanted to comment on the photo though. First glance I thought the pic was a shout out to brendan and his great nutrition seminar….than I looked closer. Oh no…. Who left that damn clip out!!!!! Look at it just sitting there!
Thrusters: 125-135-140-145-150
Snatch work at 60#
125 (5) – 130 (5) – 135 (5)
Shoulder feedback
Front squats: 145 (5) – 155 (5)
65-70-75-75-75
Never able to do more than 58# thrusters before so really happy with this. Rx Fran I’m coming after you!!
Love the oly work – feeling much better with Snatch – now I just need to find oly shoes for my little feet!
73-83(x4)-73-78(x3)-73
Went to 83# too fast and messed up my groove…needed to build a little more gradually.
Snatches… Need to remember to keep the bar close to my body.
Thanks for the awesome coaching Allison! I love these focused lifting lessons!!
115-125-135-145-125
140 (5) 145 (4). Nice work today Matt. Great coaching session (B)
every day im thrusting!140,(5),145,(5),150,(5),155,(5),160,(5) snatch practice
115-125-135-135(fail)-135
Snatches are fun to talk about, fun to look at and fun to dream about….
48-53-58-63-68
felt good. might have been able to do a couple more lbs. but really want to keep form correct. thats the only way my shoulders are going to be able to get through these workouts.
snatch practice and full breakdown of the movement was a great help.
also, thanks to allison for pointing out that i have a huge ass in front of the whole class….that makes a girl want to do more squats.
95-115-120-115-95 x5
Wrists started to hurt. Might have been able to do 125 but felt good with what I did.
Snatch work, slow and broken up felt good, but once we started to to go a little quicker, I got wobbly. Tightness a factor.
Thrusters
95-100-105-110-115
Staci Duckworth
Thrusters: 55-60-65-70-60
135-145-155-165-155
All felt great and strong
Thrusters: 105-115-125-135-135
Warmup: 45(10)75(5)85(3)
Wod: 90(5)95(5)100(5)105(3)95(5)
Considering my previous PR on thrusters was 83 (set 1/12/13), I’m happy with today. Snatches were fun
ROLF! – THANK YOU! I’m glad someone sees where I’m coming from!
Amanda, everyone knows I love a big booty! It’s a wonderful thing… embrace it. Weightlifting will only make it bigger. Sadly for me, I’m the exception to the rule!!
Second week at CFM started out great!
Thrusters: 50(5),50(5),50(5),55(4),50(5). Definitely need to start out lighter and build my way up.
Lots to think about when doing snatches, can’t wait for it all to come together.
Thrusters – up to 57
Snatch work…ok, but felt a bit better during last weeks snatch work day.
165,175,185,195,205
more there
totally fucked this up, fucked my back up, fucked my wrist up. Fuck. made the thruster into a two-movement front squat shoulder press instead of a thruster. I call it a “thruster-fuck”.
95, 105, 115, 125, 135 – first time pushing myself with heavy weights on overhead work, looking for big improvement over the next 6 months