Tue 29 Jan 2013
Posted by AllisonNYC under Skills and Drills
9-7-5 Rep Rounds
Chris Spealler does Amanda (9-7-5) in 3:28 at 2010 Games. Awesome.
HAIL TO THE QUEEN COMPETITION – Saturday, February 2
Come cheer on the ladies this weekend. 9AM – 4PM
Ladies of Metropolis:
Alicia , Amy ,Coach EJ , Jen , Katie Smyth , Coach Lauren , LB , Melanie , Meredith , Paige , Sarah P, Val, and Cat Clark
WOD 1: “Evil Fran”
Thrusters 65#/Pullups & EMOM 3 Burpees
WOD 2: “Annabel”
50-40-30-20-10 Double Unders/Sit ups
10-8-6-4-2 Snatch 75#
WOD 3: “Dyanne”
6 Min AMRAP
10 Deadlift – 155#
Max Rep HSPU
If you are interested in meeting up to go over – the ladies competing need to get there by 8:45AM to register, please let me know. otherwise, I’m sure you all can coordinate getting there.
Let’s go Metropolis!
Lost my form since I haven’t done these in ages. Worked at 65#, but everything got better and better with Brendan’s coaching. Much appreciated. Muscle up work from the lower rings and the red band. Getting better at the transition.
9:48 with 63# snatches and MUs RX’d
some snatches were great. some were ugly. sigh
earlier snatch work to 73. couldn’t match my old PR of 78. then clean work 4×1 working up to 103 from mid thigh, which felt awesome
cash out: 21-15-9 GHD/hip extension
then some stretching with Mike so we don’t fall apart
Back from the injured reserve. Nagging lat pull.
Worked with 52# – paused to OHS after each one as my form falls apart at the bottom.
Rookie mistake to get on the GHDs for a cash out. Silly – thought I’d try to build some mid-line strength, but who knew GHDs use your lats. Ouch.
***NUTRITION CHALLENGE POTLUCK***
Friday Feb 8 at the gym – after the 6:30 WOD
Everyone is welcome. Please come out and support the participants who are doing an amazing job so far. They have been posting some awesome recipes, so I am sure the food is going to be great!! Bring your favorite healthy dish to share
Sign up here: (password=paleo)
Really appreciated today and especially Brendan’s coaching. The heaviest I got was the bar, and that was plenty. Muscle up practice w/ the red band, realized I’ve been neglecting dips.
Warm up with 53#
73 – 83 – 93 – 103 (PR) pretty excited about breaking triple digit weight on snatch
4 reps @ about 80% = 83#
Clean with pause at mid-thigh
83(3) – 93(3) – 103(3) – 113(3)
Mod MUs with pull ups & ring dips 18-12-6
Slowed down on the snatches as a few got sloppy
Snatch singles: 65-70-75-80-85(pr)-90(pr).
That is a 10 lbs jump on my Pr.
Clean, with a 2 second pause at the mid thigh. 4 sets of 2 75-95-115-120
6 a.m. class:
Great Burgner work
Wod: 65 lbs. cleans and 5 or 6 muscle ups. I was just tired.
Cash out stretch.
Really a great day.
18-12-6 pull ups/dips
Finished a few seconds over the 15 min cutoff.
Just registered for the open!!!
Does anyone know how to add your affiliate to your profile?
Snatch: 53-58-63-68(f) UGH! 63-58-58-58-68
2 Position Cleans: 58×3 63×3 68×3 73×3
Amanda: 13:40 with 53lbs and red band MUs
Focused on getting in good lifts rather than time.
I tagged into the injured reserve. Same nagging hip as last summer. My 2 month hiatus has me spooked so not even dropping into a squat to stretch until this thing goes away.
Did 12 minutes of modified Cindy (Jumping pull-ups, push-ups, sit-ups) I think 7 rounds.
Wah – I hate being old and weak.
Snatches at 35#. Paused at each set-up point to nail in positioning. Feel like it’s finally making sense. Thanks for the great coaching, Brendan!
Snatches at 45# with one OHS per snatch.
Subbed MU for banded MU’s. These were awesome! Will do more of these in the near future.
Power clean (EOM)
GH Raise 3×5
Metcon – courtesy of CFSBK
20-15-10 WBs #15
Snatches with 15# bar, ring rows, ring dips on box. Snatches are tough; definitely going to take a lot of practice and patience. Thanks Brendan for all the help!
9:33 @ 118
Snatches felt light but I feel bad for going so slow in the beginning. I blame JARED for chit chatting with me the whole first round!!!
PS I am SO SORE from those stupid burpees. I can barely move my arms around.
AM I the only one who’s so sore????
Allison, Brendan specifically told us this was NFT and we had to do strict muscle ups. I chat while I rest.
I finished in 15:35 with 115# snatches. I did about 4 muscle ups strict, but secretly switched to kipping. Then when I got home, I realize I did rounds of 9-6-3. So I don’t even know what I did.
Overall it felt good and I am feeling good about my snatches. Just need to get more comfortable catching the bar in a full squat.
11:00 – MU’s disappeared. All of the snatch work has paid off, snatches were smooth, but clearly I’ve been neglecting my gymnastic work.
I love this WOD.
One of the 8 things that i love about crossfit are the stories behind WODs.
Amanda is named for a crossfit competitor who was diagnosed with melanoma in her 20′s and bravely fought the disease, but unfortunately did not make it. So they named a WOD for her. Dave Lipson squated over 400 pounds every day for a year to raise money for skin cancer awareness.
Here’s his blog about it: http://365daysofsquatting.blogspot.com/
And here’s Amanda’s blog of her fight and crossfitting: http://amandaredmiller.blogspot.com/
And that is why you should wear sunscreen all the time!!! (ask AmyLynne!)
^ what Brooke said.
Low Box Squats, dub chains, 10×2@185
Temporarily out of commission…what the PR god giveth on Monday, the immobility god taketh away.
So far, I’ve stretched/foam rolled, fish oiled and had hot baths to soothe this extremely tight posterior chain, any other suggestions?
@nicola: my 2 cents is take a week off. This may not be PC, but if you’re still hurting after that, take another week off. Do some easy yoga or tai chi or swim. Stretch lightly and maybe ramp up the fish oil. On that, here’s an old link from Jimmy Page: http://crossfitimpulse.com/why-fish-oil.
Hit up Dr. Mike. Sleep over 9 hours / night. Make friends w/ your CNS again. Good luck!
I forgot this WOD was in honor of Amanda. Thanks Brooke for the reminder. Here’s to appreciating every minute.
@Nicola – you need to phrase these inquiries differently. Do you have any idea how many politically incorrect answers have gone through my mind as to how to soothe a woman’s extremely tight posterior chain?
So lets play a little CFM blog game. I’ll scramble the letters for the first 2 perverted answers I thought of, and lets see who can figure them out…
Not my best day but thank you Eric L. and 430 crew for all the help and encouragement.
35# on the snatches from the ground and pull-ups/push-ups for muscle ups 10/10.
I blew out during the warm ups. Ugh
13:30 @40 lbs but subbed the MUs with sets of 12-9-6 of jumping pullups negatives and ring jump/holds (EJ, I can do them now! haha)
Thanks to Substitute teacher Eric and a solid 4:30 group for a fun and challenging class! =)
Snatches always wind up being more work than I expected. Definitely feels good to be moving slowly, but still sweating and breathing heavy.
Snatches all felt good @45#, got through all 9/6/3. Made it through 15&12 Ring Dips and Rows.
Snatches @ 33# took it nice and easy to really work on the form of the snatches. Did Ring Dips and rows.
75 lb snatch, mu with band. Was pumped to string 7 of these together, i believe it’s time to work on getting a strict one.
65 lb snatch. Felt like could of gone heavier but wanted to work on form. Did all MU’s.
70# snatches and modified MUs at 15-12-9 reps finished in 12:40ish but whatever.
Its amazing how comfertable i feel at 70#, but how all my ish falls apart when snatching at 80#. Ridiculous.
Loved having Love back teaching! What a treat. Dropped some knowledge tonight fo sho.
Sign up for the SB box pool. $5/2 boxes, leave your $ with your name in the envelope next to the poster.
Ps. You wanna feel bad about yourself and be inspired at the same time? Check my man out competing this year for the games, and prob making it to the finals.
65# snatch – any progress from Saturday felt lost today
strict as possible l-sit ring pull ups/dips (close to a MU, can’t get the transition right)
Felt like i was working through mud tonight which Allison called me on. Kind of felt like this all day. Last round felt much better.
Snatches @35 lbs
Transitions with band
something like 17
thoughts: I felt great and dialed in, THEN I did the 9 strict MU and failed the first three reps of snatch.. wow what a combo.. I had to reset myself post MU and each rep from then on felt better.. ended up sticking with strict when I realized I wasnt going for a fast time and re-did any rep that wasnt solidly below parallel, keep the snatch coming, practice, practice, practice
@Lightbody whoops I forgot to put my name on my money, but I did leave $5 in the envelope before the 5:30 class
not my best showing.
42# snatch from knee. these didnt feel good until the last round
MU transition with blue band
ring dips with blue band
my knees are also sore and bruised from doing 120 burpees a couple days after snowboarding
Still not completely clicking w/ snatches…..grrrrr!! But I’m determined to conquer them! Thanks for the awesome coaching tonight Allison & Brendan…
33# snatches working on form.
Modified mu’s w/ band hooked up to rings…
who wouldn’t wanna work out at GIANT stadium?!?!
45lb snatch work from the floor… Felt good for the most part. Thanks for the great coaching!
Worked on snatches at 25# from the knee. Got a few reps today where I felt like everything clicked. A bit of progressed.
Subbed dips/ring rows with ties on ball for MUs.
MU’s were subbed as follows:
round 1 – 3 MU’s – 10 strict pull ups/10 ring dips
round 2 – 5 MU’s – 0 pull ups/dips because it was getting late and wanted to do more snatches.
Such a different feeling when you keep your chest up the whole way. Probably a 20# difference for the weight i could do if i keep my chest up. Also, Dlede is right after MU’s the snatches feel ridiculously heavy.
Lastly, i feel i could have done better but was momentarily dazed by the jackedness of the shirtless KPO! That dude must power clean all day long!
11:36 @ 33#, band transition practice and band dips for 12-9-6
Snatches and overhead squats are my worst lifts so it felt really good to get the body familiar with the lifts. Started to move faster and more fluid today…slowly but surely
Cat – I totally want to do that!
32# on the snatch. ring rows and ring negatives for MU’s.
sharing a name with a workout is kinda cool-except this workout does hurt the shoulders a bit!
@Cat-that Mayhem in the Meadowlands looks AWESOME!!!
35# snatches worked on form, but was a hot mess
green band pullups/dips on bench
@lightbody I put in a 5 as well but didn’t put my name on it either
12-9-6 rep modification
45# bar for snatches – need to work on exploding vertically with the jump and also keeping bar close to the body
Banded ring pulls (MU transition practice)
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