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Wednesday, May 21st, 2014 - Snatch repeats.
Posted: 21 May 2014 12:27 PM   [ Ignore ]   [ # 16 ]
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Warm up

1 and 1/4 front squat: Work up to a 1 RM.

Started at 95 lb ended at 205.

Done.

Took rest of day off body is beat down. So I am listening.

Have a good one guys.

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CF DOB 2010

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Posted: 21 May 2014 12:48 PM   [ Ignore ]   [ # 17 ]
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Pack
For time:
40 kg. snatches, 15 reps - 03:54
Rest 3 minutes
40 kg. snatches, 12 reps - 03:21
Rest 3 minutes
40 kg. snatches, 9 reps - 03:41

Total time 16:58

Horrible!!!

Met a former collegue that had the opinion that doing a OH squat in order to get bellow parallel during each lift was the way to go; i.e ended up first getting the bar from ground to OH, and then doing an OH squat for each rep. Any thoughts on that? The WOD doesnt specify a squat, but is that a given when it comes to snatch and it doesnt say anything about it being a power snatch or anything else? Found a demo video from 13.1 where the athlete “merely” moved the bar from ground to OH as long as she was strong enough, only started squating as it got heavier…

Could have Completed the WOD considerabely faster if i only had to get the bar to the OH position and hadnt bothered with the OHsquat. Eliter way i got to work on my OH squat, which is a big goat for me, so all in all it was a good day anyway:o)

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Posted: 21 May 2014 01:25 PM   [ Ignore ]   [ # 18 ]
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Pack
For time:
85-95-lb. snatches, 15 reps
Rest 3 minutes
85-95-lb. snatches, 12 reps
Rest 3 minutes
85-95-lb. snatches, 9 reps

7:45 including rests

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
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Posted: 21 May 2014 02:03 PM   [ Ignore ]   [ # 19 ]
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slothy, fat and outa shape…

MOBs

4x 300m C2 row; 64/61/61/60sec (90sec rest b/w)

50 lunges

WOD
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1reps of:
wall ball, 20# @10ft
t2b
TOTAL TIME=19:07

No breaks on wall ball.
T2b broken 14-7 (once per rd).
Pitiful transitions, loads of self loathing…
Rds15-11=8:30 for 130reps
Rds10-1=10:37 for 110reps

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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 May 2014 02:18 PM   [ Ignore ]   [ # 20 ]
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For time:
95-lb. snatches, 15 reps 1:19 (5/5/5)
Rest 3 minutes
95-lb. snatches, 12 reps 0:58 (6/6)
Rest 3 minutes
95-lb. snatches, 9 reps   0:32 (9)

8:49

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Posted: 21 May 2014 02:49 PM   [ Ignore ]   [ # 21 ]
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140508 - 7x1 Clean & Jerk

Warm-up: dead-hang pull-up work (2 reps), then 3 rounds of 30s Sampsons + 15x each push-ups, crunches, elevated beginner pull-ups, & PVC overhead squats.

WOD: 1-1-1-1-1-1-1 clean & jerk, seeking 1-rep max.

I did 95-115-135-145-155-165-175. No failures. My previous PR was 150#, so this built to PR of +25#. I suspect that I could have gone heavier even.

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32/M/5’11”/240

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

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Posted: 21 May 2014 03:48 PM   [ Ignore ]   [ # 22 ]
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JGB146 - 21 May 2014 02:49 PM

140508 - 7x1 Clean & Jerk

Warm-up: dead-hang pull-up work (2 reps), then 3 rounds of 30s Sampsons + 15x each push-ups, crunches, elevated beginner pull-ups, & PVC overhead squats.

WOD: 1-1-1-1-1-1-1 clean & jerk, seeking 1-rep max.

I did 95-115-135-145-155-165-175. No failures. My previous PR was 150#, so this built to PR of +25#. I suspect that I could have gone heavier even.

Big improvement. Congrats on C+J

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F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 21 May 2014 03:49 PM   [ Ignore ]   [ # 23 ]
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jennmedic - 21 May 2014 12:27 PM

Warm up

1 and 1/4 front squat: Work up to a 1 RM.

Started at 95 lb ended at 205.

Done.

Took rest of day off body is beat down. So I am listening.

Have a good one guys.

Good numbers Wes.Go catch a breather. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 21 May 2014 06:24 PM   [ Ignore ]   [ # 24 ]
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WOD at the gym today.  We’ll call it, “Dirty Thirty”
30 thrusters at 65#
30 pull ups I managed to do these as unassisted kipping pull ups!  Broke them down into a few sets, but they were all me!
30 kettle bell high pulls 36#.  I thought I would do the 44# but decided against that after the thrusters and pull ups.
30 mountain climbers
30 flutter kicks
30 push ups.
I think my time was 8:09.

-corey

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Posted: 21 May 2014 06:30 PM   [ Ignore ]   [ # 25 ]
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Pack w/ 65#:

15 reps = 5:00 (singles; releasing the bar each time)
Rest = 3:00
12 reps = 1:30 (much, much faster; did not release bar)
Rest = 3:00
9 reps = 1:13 (7+2; no release of bar otherwise)

Total = 13:43.  I should have done the first set without singles.  I think I could have easily done this sub-11min.

Next time I snatch, I’m moving up to 75#.  I did this all with power snatch.  I find it easier than squat snatch, and my hip flexor is strained to boot.

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Posted: 21 May 2014 06:45 PM   [ Ignore ]   [ # 26 ]
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140521 WEDNESDAY
WU:  CSWU

WOD:
75 lunges
600 meter Nordic Track ski
75 squats
9:35:78

Strength:
86# Bench press 7 reps,  (5 secs↑/5 secs↓)
20# Angled Bench DB curls, 10 reps/arm

CD: board breaks, Camo Belt form

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CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 21 May 2014 08:53 PM   [ Ignore ]   [ # 27 ]
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Snatch repeats

warmup - jump rope, active stretching
For time:
50-lb.+ snatches, 21 reps
Rest 3 minutes
50-lb.+ snatches, 15 reps
Rest 3 minutes
50-lb.+ snatches, 9 reps

10:16
Next time I’ll do 60 lbs

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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 May 2014 09:55 PM   [ Ignore ]   [ # 28 ]
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Worked on technique of snatch

Not ready for any weight yet

Also my ham strings and glutes are smoked from yesterday’s lundge run squat wod, and thats with half an hour of stretching yesterday evening.

Developing and shedding the pounds thanks to paleo feasting (its not “a diet”)

Good days

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 22 May 2014 04:08 AM   [ Ignore ]   [ # 29 ]
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CFWUx3
Pack, women
For time:
85-95-lb. snatches, 15 reps
Rest 3 minutes
85-95-lb. snatches, 12 reps
Rest 3 minutes
85-95-lb. snatches, 9 reps
Women - 55-65

Missed the for time clause
Probably 20 min at 65, 55, 55. Broken, all.

Note to self, can’t do more than 45#, maybe 55# snatches unbroken.

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43/M/5’8”/160# (180# in early 2012)

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Posted: 22 May 2014 07:33 AM   [ Ignore ]   [ # 30 ]
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500m - Row
3/4 mile jog
3 min singles
The “official” CrossFit Warm-up 3-rounds
Pack
Time
2:45   95-lb. snatches, 15 reps      
5:45   Rest 3 minutes                
7:50   95-lb. snatches, 12 reps      
10:50 Rest 3 minutes                
11:56 95-lb. snatches, 9 reps        

Felt great, the strongest I have ever felt doing snatches.  I did full Squat Snatches bc I was unsure on the if power snatches were allowed and really wanted to work on getting deep.  All the OHS work is paying dividends.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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