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Sunday, September 15th, 2013 - Snatch
Posted: 16 September 2013 05:17 AM   [ Ignore ]   [ # 31 ]
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90 minutes bikram yoga

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 16 September 2013 07:11 AM   [ Ignore ]   [ # 32 ]
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130915 1RM Snatch / Fran
Warm up:

Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44

Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx’d. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn’t kipped though as I was pretty much smoked by that point. Even got “Fran-lung”.

——————————————————————

130913 1RM Back Squat
Warm up:

5 min Airdyne
5 min DROMs
Burgener warm-up

Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#

2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)

Cool down:
12mi bike ride

Disappointed and surprised with the weak effort on the squats. Granted I hadn’t squatted heavy in a few weeks and I’ve lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 16 September 2013 07:58 AM   [ Ignore ]   [ # 33 ]
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BP
7/7/145#, 155, 165, 175, 185, 195, 205
KB power snatch
7/14/1 pood - alt. hand

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M / 59 6’0 205 CF BD 12/09

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Posted: 16 September 2013 09:00 AM   [ Ignore ]   [ # 34 ]
Mutt
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FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130108.

85-95-105-115-125-135-145

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Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

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Posted: 16 September 2013 10:45 AM   [ Ignore ]   [ # 35 ]
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130915

Snatch, 1-1-1-1-1-1-1 reps

Coach B’s warm-up + 3 sets @ 55 lb.

55-65-75-80-90-95 lb. (PR)

Aside from the sets @ 55 lb. none of them were “pretty”. The set at 65 was horrendous, the rest were OK. I still need lots of practice on these.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 16 September 2013 12:10 PM   [ Ignore ]   [ # 36 ]
Top Dawg
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Joined  2010-08-25

Warm up: 3x (250m row, 15 GHD back extensions, 15 GHD sit ups)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x115, 5x125, 5x135.5
DL 15x111.5kg

Metcon <10: Karen
150 wall balls 9kg
Time: 8:56

Skills: handstand hold (back to wall, 2 mins between sets): 62 secs, 52 secs

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M/47/80kg

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Posted: 16 September 2013 04:53 PM   [ Ignore ]   [ # 37 ]
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Joined  2010-06-18

Snatch 1-1-1-1-1-1-1 reps
20-30-40-50-60-70-70(F)

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 16 September 2013 05:10 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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Joined  2007-02-10

20 min run/jog w dog

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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