Thursday Main Site WOD

“DT”
5 rounds for time of:
12 Deadlifts 155#
9 Hang Power Cleans 155#
6 Push Jerks 155#

Evening Oly Course

Smooth and Pete were out for our latest installment on the Oly Course.  We reviewed where we’ve come: Burgener Warmup, High Hang Power Snatch, Skill Transfer Exercises and the High Hang Snatch.  We then worked the transition to the full Snatch by moving from the explosion point to mid-thigh, and to shins and pretty quickly we were Snatching!  We finished with a FGB style WOD.  Next week we’re on to the Clean. 

WOD:
3 rounds of the following:
1 minute HHPS w PVC
1 minute OHS
1 minute Snatch Balance
1 minute dumbbell Snatch, alternate arm, 15#
1 minute Rest

Thoughts/results to Comments. 

Wednesday Skills and Drills

Mike and Kayti came out for Skills and Drills on Wednesday and both made up Angie from the Bootcamp WOD.  In the morning Mike powered through a 1/2 Angie with strict pullups (some assisted) and in the evening Kayti did a 3/4 Angie with swing rows.  Nice work folks!  Pics of KT below (sorry Mike, I didn’t get out the camera this AM).  Results/thoughts to Comments.

WOD
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Musselman Half-Ironman Results

WOD:
1.2 mile Swim
56 mile Bike
13.1 mile Run

Using just CrossFit training methods, successfully completed my second half ironman this weekend in Geneva New York up on Seneca Lake in the Finger Lakes Region.  (www.musselmantri.com).  Everything but the run went well (cramped up and had to walk for awhile) and finished in 5hrs 35 min.  30 min swim, 3hrs 4 min bike and 1hr 56 min run.  I’ll take it.  To put my time in perspective, the winner was just over an HOUR faster than me…WOW thats fast!    

Many thanks to the folks at Geneva Bike that were so supportive.  If you ever get up that way go to the Geneva Bicycle Center and buy all your gear.  Watch our for Hanggi and his hotdog figures and whatever you do don’t let his GI tract anywhere near your sleeping quarters.  Thanks to all you guys for your support on race day and thanks Hangtime for letting me use your badass Trek!  Also, much respect to all you Tri gals up there.  Holy crap you rock.  Danielle, Angela, Doyle; so impressed.  You should try CrossFit, you’ll love it.   

REMINDER:
Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.

This Weeks Schedule (week of July 20)

Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.