Fri 1 Mar 2013
Saturday
Posted by elove1 under Skills and Drills
[45] Comments
WOD:
4 rounds for time of:
5 Snatch, moderate
7 Burpees
9 Toes 2 Bar
Post time to Comments.
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Rich Froning’s 300lb Snatch
Importance of Sleep via 70sBig
Surprise Event 13.0 CF Games
CF Games WODs at Metropolis – FAQs
I love OLY Saturdays, but it is not the same without Lauren & Amylynne.
Snatch position drills
Snatch doubles: 35, 45 for warmups
Snatch singles 45(3)-65(5)-70-75-80 (1-F-F), 65
Clean & Jerk 2 of each for doubles 75-95-115-115-115-115(singles)-115(singles)
Overhead squats: 45 lbs. 4-4-5-5-5-6-5
Total overhead squat reps for the day: 48 (yearly total of 90).
I have decided on the ohs incentive program. I am going to do 1 burpee pullup for every non completed rep and will also donate 5 cents a rep to Frank’s foundation for every completed rep. A carrot and stick program to overhead mobility.
Have a great weekend everyone.
11:29
32 lbs
Snatch:
Warm up
2×2 pause @ knee 53#
2×2 pause @ knee 73#
Work:
4×1 @ 73#
2×1 @ 93#
5×1 @ 103#
C&J
2 clean + 2 jerk 53#
3 C&J 73#
2 C&J 93#
2 C&J 113#
Singles C&J
128#
133#
OHS
Warm up:
53#(5) – 73(3) – 93(2)
Work:
5×2 @ 113#
6 deadhang pull-ups (PR- I had to add it!)
At Crossfit Madison, CT (madaboutcrossfit.com)
Partner wod with wifey- tons of air squats, sit-ups, planks
Quality conditioning, and the coach is once again some dude who recognized me from 4th grade. Small crossfit world
10:46 @ 53#, knees going up as high as possible to sub t2b
Headed to my first bikram class soon…kinda freaking out!
8:56 @ 85#
Overestimated how gassed I would be in the later rounds for the snatches, def should have tried 95#. Form felt good throughout for the most part, so very happy about that.
Very fun wod.
12:02 @ 105#
Toes to bar and burpees were rx’d.
YO MY PHONE IS LOST, BUT ITS STILL ALIVE OUT THERE SOMEWHERE!! If its at the gym I would really really really appreciate the heads up!!
modified wod about 9 mins
have a wonderful Saturday everyone
PS- What are these oly saturdays
@DT- Mike, AmyLynne, Lauren & I do privates with Brendan on Wednesday & Saturdays.
Hey Basketball fans!
I was going to set up a March Madness bracket tourney on CBS Sports for anyone who would like to participate. Don’t worry if you never watch college hoops….. Every team that has received the #1 ranking this year, lost their next game, so this tourney should be a real shit show!
I was thinking $5 per person. Winner gets 75% of the pot, second place gets 25%.
Email me if interested, and I will send you the link. Ill leave an envelope in the office to drop off the money.
Brian.aston17@gmail.com
11:36
Stayed at 25# to work on getting “viscious”!
Did 10 snatches per round instead of 5
Burpees
T2b rx
11:39 @32#
subbed jackknife situps with 6#wallball for T2B
@amyedelman,mcohen,amylynne,&lemerson- BEAST!!
Practice doesn’t make perfect, it makes permanent.
PERFECT Practice makes perfect.
Doing 1000 reps of anything won’t make you better at it. It will make the imbalances and issues even more a part of you than ever before.
I suggest trading in the OHS and turning it into 1000 Minutes of Mobility/trigger point work.
THAT is what will get you the OHS of your dreams… without the damage to your joints of 1000 internally rotated squats.
10:27 @25#
Did somewhere between 5-8 snatches per round
K2E instead of T2B
then more pull-up practice at home.
Whoa. Allisonnyc just laid down the law with mike!
12:08 @115#
Snatch still needs work
13:07
Snacth 35#-really need to work on this more!
knees to elbows
8:25
Used the 22# bar and focused on form. Did 8 reps each round.
Really seeing my weaknesses related to mobility
Cash out with don and joe
3 rds of GHD sit ups and back ext
Weighted pull ups- 8 @ bw, 37.5 # x5,5,3
9:29 @ 58#
Took Coach Eroc’s advice to stay light and practice. I felt it clicking today – there is a sweet split second of weightlessness when you hit your form. Beautiful feeling. Might try going up in weight now…
10:18 @ 42#
8:46 @47#
Off to cycle for survival for a great cause.
Happy Saturday peeps
11:24 @ 53#
burpees and T2B Rx’d.
Cashout with Ben and Don from Boston:
3 rounds of 10 GHD’s and 10 Back Extensions
weighted strict pull-ups:
3 – no weight
3 – 20# vest
5 – 20# vest
5 – 20# vest
4 – 20# vest
I loved all the snatch cues and work leading up to the wod. It really helped me to make sense of the motion. As Jen said, you have to get “vicious” in your jump and hip explosion. The times i really jumped hard the weight felt light. I’m ready to graduate to 65# for the next snatch wod.
shoutout to our 9:30 class as everyone kept it light and really tried to learn this lift right. ***unintentional rhyme there***
11:15 @63#
My wrists hurt.
DT, you had your phone at Bare last night so I don’t think it’s at the gym. Maybe try one of your chickens?
203
16:04 at 95
10:42
35#
My inexperience with snatch really shows.
Ran central park NFT, just for fun. Spring is in the air.
pvc snatch.. t.y. for lesson brendan
burpees, yuck. and t2b awffful.
actually wish i could get back to open gym to do better work.
16:16 @155#.
Snatches felt really good good today. Pulling from the hip pocket and keeping my chest up. I liiiiiike.
11:40
25#, between 5-8 each rnd
Knees up
Really good cues during warm up from Brendan on form, super helpful
Baril v. Shaver Throwdown
4 RFT
5 Snatch (95/135)
7 Burpees
9 T2B
Kelly 7:06
EJ 7:13
Training Ride/Run
Ride: 21.1 miles, 1 hr 27 mins
Lap 1 – 22:54
Lap 2 – 23:42
Lap 3 – 23:48
Run: 1 mile, 8 mins 26 sec
before the throwdown
EMOM 10×2 C&J #135
Deadlift 5(110-130-150); 3(175-195)
GHR 5×7
8:09 at 33# landing in partial squat (power catch?) due to my left knee, which may need to see a doctor soon. I didn’t do any extra reps in spite of light weight.
A few GHDs and pull-up practice to follow. 5X5 with blue band. 5X1 with red band. 3X10 jump/ring holds.
I made a peanut for home use. My neighbors may start to think I actually have a life – ouchie.
Missed you too, Mike!
Sister’s bachelorette as rx’d and….
5k: 26:05 (PR!)
204
Grace @ 175
38 mins
100 GHD sit-ups
Active rest day.
Morning plyometrics class, afternoon bikram. Saw Alicia at yoga, she was still alive after an hour. Hope she survived the last 30 minutes
Planned to come to open gym after, took a nap instead.
Bikram kicked my ass!!! Still feeling wonky.
Open Gym: practiced some of the movements for Mayhem, but didn’t keep count of reps. Did some OH holds for 30-45 seconds @ 105#, a couple cleans @ 105# and a couple team deadlift holds @ 315. Really need to start working wall balls @ 20#…that was the hardest for me
A.) 10×2 EMOM clean and jerks (full clean) 165#, kept hands on bar for both reps.. felt awesome
B.) WOD from this AM
Dlede vs. Steinwascher (I called this the JV version of the Shaver v. EJ throwdown)
(115/85)
5 snatch
7 burpees
9 strict t2b
dlede: 10:26
steinwascher: 10:35
Stoked to do all 5 snatches in the first round without letting go of the bar
I must have ate something…
Squat Cleans
5 x 135, 3 x 155 , 3 x 160, 3 x 165, 3 x 170, 1 x 175, 1 x 180, 1 x 185
Strict HSPU
5 x 5 @ 3 mats
4 x 4 @ 2 mats
2013 goal, dominate strict HSPU Rx!
Had like five minutes at gym:
OHS practice
75×5
75×5
95×4
Dropped weights on toe. F’ing hurts like a byotch.
Kipping HSPU practice. Big time fail. I am praying these don’t show up in the games.
light jog in the park with the GF then
400m Run 01:11.9
2 minute rest
400m Run 01:08.8
2 minute rest
400m Run 01:06.5 (pr)
Went back for more this afternoon at Open Gym
Decided to do the retest of one of the nutrition benchmarks:
5RM Thrusters
43-53-63-68-73(PR)
Practiced Hang Cleans for Mayhem…Thanks Brian for the pointers!