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Monday, October 21st, 2013 - Snatch
Posted: 21 October 2013 11:50 AM   [ Ignore ]   [ # 31 ]
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karatejones - 21 October 2013 08:08 AM

Snatch x 1- 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215F, 215F, 215PR

Nice work!

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M/34/5’ 10”/182#

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Posted: 21 October 2013 11:59 AM   [ Ignore ]   [ # 32 ]
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MON 10212013 Eva
Puppies - Three rounds for time of:  23:45
Run 400 meters
25-lb Kettlebell swing, 20 reps
56-lb bent barbell rows (pullup sub), 20 reps
Plank challenge day #2 - 20 seconds post WOD

Sheesh.

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F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
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One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 21 October 2013 12:10 PM   [ Ignore ]   [ # 33 ]
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Back squats

buy-in: 5 minutes on C2,

Backsquats
5-5-5-5-5-5-5
155 lbs, 160 on last three

muscleup developers: 2 pullups/3 dips

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 21 October 2013 01:08 PM   [ Ignore ]   [ # 34 ]
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131019

131021

Combined and modified the 2 for a form workout;

7 rounds
  3 snatches
  3 snatch balances

65-65-65-75-75-85-85

Form felt reasonable on the snatches - actually catching deep, staying tight in midline, but lacking a shrug component.  Snatch balance is just an awkward movement for me.  I feel like a end up just doing a push jerk and a squat.

Last time 130623 (snatch balance): 95-105-105-115-115-125-125-135-135-135

Followed up with a short metcon:

Box jumps and Handstand push ups

Three rds for time:
20 box jumps 24” box
7 handstand push ups

Time: 5:10

All rounds unbroken, box jumps stepped down, HSPUs kipped.

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M 52/5’10”/180

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Posted: 21 October 2013 02:35 PM   [ Ignore ]   [ # 35 ]
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Standard Warm-up x 3

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Weights 50-50-55-55-55-60-60-60-60-60 kgs

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Posted: 21 October 2013 02:39 PM   [ Ignore ]   [ # 36 ]
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Easy Forest Run

8min walk w/up >
21.05 min.sec green route easy pace, just relaxin’ @ ave 119bpm - max 127bpm
> 8min cool down walk + stretch mobility calves, hams, hips, spine

Total run 21.05

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 21 October 2013 03:03 PM   [ Ignore ]   [ # 37 ]
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warm up
Agility
3x: 10 good mornings, 75# & 10R/10L Bulgarian squats
MOBs

Lift
BS
[3@95;3@135;3@165;3@195;3@215 warm up]
Attempt 3x3reps @225#; got 333 [3min rest b/w]
Debrief- To 18inch box, ALL belted, with WL shoes.  Felt OK.  Hoping heavy days to improve as volume increases at lower weights.

10min rest, then…

WOD
5rds of:
15 thrusters (115/105/95/85/75#)
9 c2b
[REST b/w rounds=previous work]
TOTAL TIME=16:37 (work splits:2:19/1:58/1:47/1:29/1:26)

THR broken: 9,3,3/10,5/11,1/15/15
C2b broken 6,3 for all rds.
Last 3 rds got breathy.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 21 October 2013 03:20 PM   [ Ignore ]   [ # 38 ]
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Warm-up: 2 rounds of 30s Sampsons + 15x each push-ups, sit-ups, and squats

WOD: Doing some cherry-picking of the WODs to minimize stress on my back injury as I phase back in, so I jumped back to late September for this one…

130929: For time, 21-18-9-6-3 of shoulder press, elevated beginner pull-ups, hanging knee raises, and walking lunges. Originally, this was going to be 21-18-15-12-9-6-3, but the thrusters were aggravating my back so I switched them to shoulder press; then by the end of the 18 round, it was clear that I had bitten off more than I could chew, so I skipped the 15 & 12 rounds in order to maintain intensity. My time was 19:46 as it was and I imagine that including those rounds would have bumped into the 30’s.

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32/M/5’11”/255

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 21 October 2013 03:43 PM   [ Ignore ]   [ # 39 ]
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MONDAY 131021

Run 2.0 mi 15:48 min

XFit - All Big Dawgs - Post Loads
Snatch Balance
3-3-2-2-2-1-1-1-1-1
45-65-75-75-75-80-80-80-80-80

Still working on my snatch technique. This is one of those workouts were I feel I have to do it twice, first for technique and second for weight.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 21 October 2013 04:29 PM   [ Ignore ]   [ # 40 ]
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AM

Back Squat
45x10/135x2
185x3/195x3/200x3/205x3/210x3


PM
WU
800m run, 10 burpees, PVC OHS, Burg/1, empty bar snatch balance

WOD

SATURDAY 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

65:3/95:3/110:2/120:2/130:2
140:0f/140:1/150:1/155:1/160:0f


Was not expecting anything good given my performance lately, but managed a 5lbs PR.


$O
2 rounds: 20 push ups, 20 sit-ups

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M/47/5’10”/155

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Posted: 21 October 2013 05:25 PM   [ Ignore ]   [ # 41 ]
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MONDAY 131021

Snatch 3-3-2-2-2-1-1-1-1-1 reps

CFWU

Worked on snatch balances today again.  After watching the Burgener video, I have a much better understanding of this movement.  Overhead squats and snatches are a challenge for me.  Now I know what to do about that.

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F55/5’7”/140Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 21 October 2013 05:29 PM   [ Ignore ]   [ # 42 ]
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WU
DROMS
500m row

WOD - 131013
Bench
2-2-2-2-2-2-2-2-2-2
60 seconds rest between sets

45x10
135x5, 155x5
165-175-185-190-195-185-175-165-160-155

The short rest periods made this WOD harder then I was expecting…
$O: with a 26lb barbell, 10 TGUs alternating L-R, 10 Sotts press
4:54

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 21 October 2013 06:23 PM   [ Ignore ]   [ # 43 ]
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am
Every 90 seconds
8 Thrusters, 105
8 Pull ups
How to make Monday worse….

pm
deficit deadlift 2” (future style)
365 x 3
395 x 3
410 x 3
315 x 15

Lunges
20 x 75
20 x 95

5x
20 GHD sit ups
5 GHR

5K Row

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 21 October 2013 06:47 PM   [ Ignore ]   [ # 44 ]
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Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Technique practice: 45# - 95#


Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

26, 27, 26, 26, 27, 27, 27, 28, 27, 24

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 21 October 2013 06:52 PM   [ Ignore ]   [ # 45 ]
Big Dawg
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MONDAY 131021
Snatch 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.

65, 75, 85, 95, 95, 105, 115, 115, 115, 115

Not great, but better than the 90 last time. I need to practice more.

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M/34/5’ 10”/182#

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