Sat 26 Jan 2013
Saturday
Posted by B-boy under Skills and Drills
[35] Comments
WOD
20 Min AMRAP
5 Snatches
2 Rounds of Cindy
-
Archived Entry
- Post Date :
- Saturday, Jan 26th, 2013 at 12:07 am
- Category :
- Skills and Drills
- Tags :
- Do More :
- You can skip to the end and leave a response. Pinging is currently not allowed.
What is CrossFit?
Cool Stuff
-
Behind the neck Jerks: 95(5)-115(3)-135(3)-155(1)-160(1)-175(1). Thenk 80% of max, 4 sets of 1.
Snatch 65 lbs. 4 sets of 1 from the ground with a 2 second pause at the mid thigh.
Cleans 4 sets of 1 at 65% of 1 rep (105 lbs.) with a pause at the mid thigh.
Push press: 5 sets of 5 at 75% (115 lbs).
Taking my daughter to Gymnastics Rx’d.
shoulders are really toast from yesterday’s wod!
jerks: got to 113. PR is 118 but i just didn’t have it in me today!
snatch with pause at mid-thigh: 65% 4 x 1: 53 (still too stiff for this lift)
clean with pause at mid-thigh: 65% 4 x 2: 93 (this was more than 65% but it felt really good)
PP: 75% 4 x 5: 83
1.5 mile run on the beach
Then
50 strict pullups
50 dips
50 strict T2B
Then 1.5 run (this felt more like I was jogging)
47:30
Lack of running shows in my time.
Bacon and eggs then
Laying out on the beach high of 78 & sunny
Rx’d
Split Jerk
63(5) – 93(4) – 113(3) – 133(1) – 143(F) – 143(F)
Couldn’t get close to my 1 rep max of 148# today
4x singles @ 118# (80% of 1rep of 143#) (1min rest in btw)
Snatch
5x singles @ 63# (65% of 1rep of 98#)
Cleans
4x doubles @ 93# (65% of 1 rep of 143#)
Push Press
4x set of 5 reps @ 88#
Metcon
3 rounds
KB Snatch 10 each arm @ 16kg
15 K2E
Goal was to do all unbroken- KB snatch all unbroken but k2e broke up each round.
ANNOUNCEMENTS/REMINDERS
Congrats to Ariel Sepulveda for crushing his competition at yesterdays fight in AC!!
Article: How to listen to pain – from CFSBK
For those of you not sure if it’s a strain or soreness, check out this article.
http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/1/18/rest-day.html#comments
SATURDAY – FEBRUARY 2 Hail to the Queen Competition
Cheer on 12 of our ladies at this fierce competition. Details coming out in the February newsletter
SUNDAY – FEBRUARY 3 – Double Under Clinic
Still haven’t figured it out yet? Eric Salvador and I will be hosting another clinic. Sign up information will be in the February newsletter and the class will be capped.
FRIDAY – FEBRUARY 8 – Nutrition Challenge Potluck
Who said healthy had to be boring? Join us for an informal potluck. Bring your favorite healthy dish! Details coming soon. RSVP here (password – paleo) http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**SATURDAY – February 16 – Team Throwdown & Brunch
Event not to be missed! Yes it’s President’s day weekend, but why why not play hard with us before heading away for the long weekend. Check out what team you’re on below. If you need a team email me.
Brunch will be at SoJourn – RSVP below ASAP
http://new.evite.com/l/MNWN6JRWI5
To see who else is on your team, click here:
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdEphQnhIRVE3NW55ZzdHYnhfSGh2THc
3+4 at 65#
Did 8 reps of snatches each round. All pull-ups strict with hold at the top.
Long ride on the trainer (64 minutes). Sufferfest training video.
3 rounds + 8 snatches @ 105# (8 snatches per round)
Not all of my snatches were pretty at the end. I wouldn’t catch the bar in a full squat towards the ends, except a few.
3 Rounds + 5 Snatches
Snatches from hang position @ 30#
10 Snatches per Round
Ring Rows instead of Pull Up’s
3 rounds + 7 snatches @ 40#
Cindy Rx with strict pullup/chin up combo
Thanks Brendan for the specific cues. Staying tight all the way thru is huge. Felt really dialed in to these for first time ever!!
Oh and 10 snatches per round
3 full rounds
snatches @ 53# – big step for me.
technique clicked finally.
Cindy strict pullups Rx.
successful week!
Hope my boy Rolf is recovering well!
~ 3 rounds. I messed up the Cindy rounds a bit. Snatches at 75#
3 rnds + 2 snatches @ 53#
1st Rnd of snatches took forever! Thanks to Brendan for the tips – chest up is huge and by 2nd & 3rd round, felt a lot better and getting down fast
Ring rows and knee push-ups
2 rds + 8 snatches, and 5 ring rows @35#
focus on keeping my chest up and shoulders back and not jumping prematurely.
ring rows and knee push-ups
Benched up to a new 1RM PR: 225. Midline and accessory work.
12 Min AMRAP:
5 double arm KB Cleans (26# each)
10 thrusters (same kbs)
20 high jump squat thrusts
+18 rounds
12 min AMRAP:
jumping lunges (30)
russian swings (20)
half burpees with a push up (10)
then..
Tabata 12 min:
jumping lunges
KB swings
plyo push ups
3 rounds + 6 snatches @ 75lbs. Strict pullups. Snatches started to fall apart at the end, but this was a great way to use a WOD to practice the lift.
3 + 6 @53#, 8 snatches per round
cindy w. ring rows & hand release push ups
3 rds at 65# (at 20:12).
Murph WOD
1 Mile Run @ 8:50
100 c2b
200 Pushups Tri Burning
300 Air Squats Ouch my Hips
1 Mile Run @ 9:27
Total Time 1:06min
Effectively just a snatch training session for me. Just using the bar, trying to learn the form. Thanks to Brendan for tips. Big shout out to Eric for advice, great idea to work in an overhead squat after each snatch. Need to do daily wall squats, other mobility WODs outside of class.
Completed a couple Cindy double-rounds for good measure.
3 rounds + 4 at 65lbs. Did 10 snatches per round.
Weight felt light, form felt good, landing felt good. Might be time to bump up the weight a bit.
Must be all the great coaching. My snatches used to look and feel like a bag of shit.
3 + 10 snatches + 2 squats shy of 1 round of Cindy
Snatches – 10 per round at 25#
Very hard to stay in my heels but movement overall felt good.
1.5 rounds
10 snatches each round @ 15#
Ring rows with feet on ball
Strict pushups until form went, then dropped to knees
Feel like the knees to hips movement clicked today, now just need to work on jumping correctly
As Many Runs As Possible – whiteface mt lake placid ny, as rx.
Did baseline strength WOD for nutrition challenge: 5rm thruster at 57#
Snatch – 175(1)x3,185(1)x3,195(1)x3,200(1),205(1),210(1),215(1),220(1) – pretty stoked for a 5lb PR..grunting and theatrics provided free of charge
wod. 2.5 rounds
pvc snatches, cindys w slow ringrows, tiiightt back.
cannot visualize even the 15lb bar going over my head.
Worked up to 1rm snatch 145# pr
Then
10×1 emom
125#
Some solid reps and things clicking even with a lot of work I go. Was the first time I went heavy snatching since last years open and not sure the last time I got that deep in the catch. Time to keep practicing.
On the road today, but I did yesterday’s WOD (75 HSPUs with 10 air squats on the minute) in 6:37. Piked the HSPUs off of a piece of furniture but got full ROM. Felt pretty good.
Worked on snatch technique and muscle-up skill/technique today…. Thanks for the coaching Eric! I’m gonna get these muscle-ups sooner than later…I’m determined!!
45# 3 rounds
Went to knees on last round of push ups
Modified Annabel:
5 one leg RDLs on each leg with 12kg
Max hand release push-ups
34
2 rounds + 10 pushups; used the 15 lb bar