Some bad mo-fos!
VOLUME
A – Power or Squat Clean EMOM 6 x 2 (75-90%)
B – Back Squat 3×8+ (72.5%)
TECHNIQUE
A1- Power snatch (heavy for the day)
As many rounds as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches (75/55)
Post loads and time to comments.
This time last year… We were wishing a much smaller crew Good Luck in Indy!
Winning the War on Fat!
-Devin Torii & Maggie Craig
This was the first time we have done a crossfit challenge… why we waited so long? Fear of failure kept us from truly taking the challenge head on. We decided though if we both did it we could keep each other in check or at least try. The day the challenge meeting was scheduled as were on our way back from rugby nationals and were coming back with our tails between our legs. Last year we took home the title and this year we walked away with a 5th place finish. Needless to say we ate and drank our sorrows away on the flight home. After attending the last meeting of the night we had to get pinched, aka , pride reduction. We learned that our bodies’ superiliac zones were out of control, thus we needed to take back control of our love handles!
We also knew that we would have to up our attendance in order to get the full benefits of the diet. The first few days were hard, we spent time throwing out all our beloved snacks and filled our fridge with meat, vegetables and a few select fruits. I (Devin) also started baking new treats; paleo muffin nuggets. We soon fell head over heels for the tasty treats. Besides the new muffins we also tried new recipes of which we have to say are totally awesome especially the stuffed pablano peppers. Our coaches Gina and Kurt sent out loads of helpful hints and our mates were great for sharing recipes, advice and encouragement.
Despite the fact that the challenge was only 23 days we were very impressed with our results. Besides the actual measurement changes the changes in our mental health were startling. We slept like babies and got along like new friends!! Overall we loved the results and have vowed to continue with the diet, but with the holidays approaching there will be a few cheats.
A1: Only got up to 55#
WOD at 42#, du rx
Total: 3 rounds and 9 snatches. Was able to get first 30 du unbroken (new PR). Snatches were rough. 2nd and 3rd rounds started breaking them up into sets of 5, then 3′s.
Volume
A: 225#
B: 235# (8-8-10)
WOD:
3rds + 11 snatches
Did not feel great on this. Shoulders were on fire after round 1 and I could never recover well enough to string together my DUs. I’ll chalk this up to lack of sleep over the weekend.
Headed South…
Power Clean EMOM 6×2 @ 205, 205, 210, 210, 220, 220
Back Squat 3×8 @ 185, 205, 205 AMRAP-14
Metcon Rx’d – 3rds, 11 snatch
I was making good progress on DU’s and breezed through rd 1 and after that they were terrible. Not sure if it was fatigue or mental but couldn’t string more than 3-5 in row, took forever.
Nice writeup. I must ask, what are paleo muffin nuggets?
Yay, DAGGIE! Way to rock that Paleo Challenge….now if we can just cut down on the Sweet Mandy B’s ;)
Technique – Snatch up to 165#, Failed at 175#.
Metcon – 15 DUs, 75# snatch. 4 Rounds. Spent more time on the DUs than snatches, Just can’t find the groove on the DU’s.
Power snatch = 65# (5# PR from last Thurs!). I really focused on being fast & not thinking otherwise. They felt good & form was def better.
AMRAP
15 DUs
45# snatches
3 rounds + 2 snatches
DUs were off today. Couldn’t find a rhythm. Ended up being a major time-sucker.
For those comparing this wod to their performance in the Open from a few years back or whenever we did this last I think the power snatches come first in the wod. I’m too lazy to look it up but kind of remember doing it that way originally
A – Power Cln 6×2 EMOM: #205×4, #215×2
B – Back Squat, 2×8 @ #255, 1xAMRAP @ #255 – 15 reps
Good speed on the squats today, left 3-5 reps in the tank.
Metcon, Rx’d: 5 rounds + 20 DUs
Did almost a full round less today versus the Open a few years ago, which is a good indicator of where I’m at right now. Giving myself the next 8 weeks to get back into shape.
Yes, please share the paleo muffin nugget recipe. :)
Need some advice I am looking for the following
Crazy a$$ bright knee high socks to compliment my ninja kicks and generally a good site for clothes non crossfitters think look ridiculous for physsing.
Cheers,
Great picture ladies and wonderful story!! Congrats on the hard work.
Technique: Worked up to 125# on the Snatch, failed at 135#. I think I could have had it, given more time.
Metcon:
75# Power Snatch
90 single unders.
4 rounds on the dot. PS was much improved. Felt pretty good….for a Monday…
Volume Work
A – Power Cleans 185-185-195-195-195-195 (time to get heavier)
B – BS 185- 185- 205×14
Conditioning:
5 rds + 6 DUs
Moved pretty well, especially with DUs where I only had a couple of trip ups.
Good article. Also good luck to the CFC bowlers tonight in their first game.
Slow road back…first time with the snatch movement since early last year…
Just tested it early and got up to 115# which was pretty light but didn’t want to push it.
Conditioning:
3rd + 6 snatches – My conditioning is crap…just got to keep after it.
Yay Maggie and Devin!! Now that the holidays are over have you been able to get back on track?
Nice 9am class with Fish.
Technique up to 68#
Metcon at 42# which was plenty.
3 full rounds + 9 snatches. Spent a lot of time resetting.DUs solid.
My right shoulder hurts as does my left hamstring. I’m a mess.
If anyone wants to join this Saturday, I’m headed to CrossFit E-Town for this event. I signed up for the 11am heat: https://www.facebook.com/events/331414053633052/
Power Snatch 1RM – 67# PR
Metcon:
42# Power Snatch, should have gone heavier, felt really good
DU’s did me in again, cannot get consistency.
from CrossFit Ofallon
6×2 squat cleans 205 (still alot stronger in the power clean / working on this)
back squat 240 – 8 reps
power snatch – 165
wod: 5 rds + 20 DUs rx
Worked up to 52# on snatch…..this was a difficult movement for me today. I find it much easier to take from the hang instead of the floor..
WOD at 42# 30 double unders
3 rounds 2 snatches
Post: 4*12 super set
ab wheel and back step lunges at 20#
10 min row
7am class with Rachel, lovely little group we’ve to going. Struggling to get a PR in the Snatch, soon again, it’ll happen.
WOD 4 rounds @ 65lbs DU’s are actually getting pretty decent, finally.
Cuties! Way to go. What jerseys are those?
Great job mo-fos, way to represent CFC! I bet that baby killed it!!!
I will be heading to Vegas Wednesday – Sunday and was wondering if anyone had any good recommendations for some Travel WODs. I will be staying at the Monte Carlo and their gym offers the following equipment:
True bicycles & ellipticals
Matrix treadmills and X bikes
Matrix Strength Line and elliptical machines
Life Fitness Cable Crossover
Nautilus Nitro Strength Line
Stairmaster Stepmill
Cybex Power Cage
My jump rope
Thanks!
Noon class today with Kelly!!!!!!!!!!!!!
Squat cleans EMOM 6×2. Worked up to 205#. These felt heavy and awkward. Didn’t push it.
Back squat 3×8 @ 220. Amrap = 12. Felt good on these. Concentrated on speed and being smooth throughout.
Metcon:
Subbed 150 m row
15 #75 lb snatches. 4 rds + 2 snatches.
Rowing sucks.
@JB – some that you can do in the comforts of your hotel room are:
1) 300 air squats for time (FT)
2) 100 burpees FT
3) 50 burpees FT
4) 100 air squats, 100 push-ups, 100 sit-ups FT
5) 10-9-8-7-6…1 of Air squats and burpees (if you don’t care about the noise when you kick up, you can add HSPU to that)
and here are some others: http://www.crossfitsteelecreek.com/about/the-workouts/100-travel-workouts/
Volume:
145 x2 155 x4
Squat cleans
Back squats @ 3 x 8 175 (12amrap)
Metcon
4 rds 5 power snatches
Post:
4x 10 ab wheeler
4 x 10 back step lunges (1pood)
Charter Flight: Flying the Depauls women bball team to Syracuse.
Devin and Maggie
Good luck with the Crossfit challenge
PC 6×2 EMOM: 135, 145 last 2. Need to use full hip extension per fish’s advice.
BS 3×8+: 155, AMRAP 12.
Met: 4 rds + 1 snatch. DU’s were all broken up. Should’ve dropped a little under the bar during snatches to chain more and conserve energy.
Back squat:
2×8 @ #255
1×16 @ #255
Cons:
30 du
150m row
7 rds + 28du
Post:
4×8 ab wheel
4×8 back step lunges
Yayyy Maggie & Devin!!
BS@125# 8,8,13
Metcon rx: 5 rounds even
The sick boys showed up today! Nice to see JK and the champ, Brett Raz!
Very stiff from 2 days of rest and pigging out!
Power Clean
2 reps EMOM for 6 minutes
205-210-220-225-230-235
Getting better and heavier! Likey!
BS
1×8 and wasn’t feeling it. Was having too much fun with Sommer and Jonny! And my back was stiff (yeah! My back was stiff!)
WOD (Rx)
10 min amrap
30 DU’s
15 power Snaha @ 75
Goal was 6 rounds….ended up with 5 + 5 power snaha’s.
If I didn’t rest so much I woul have had it.
Post
Bitching how much my forearms hurt.
Nothing new but tons of fun!
First workout in a week due to flu, which also knocked me down 4-5 pounds in the same time. Down to 170 pre-workout, no bueno.
A1) 6×2 power clean @ 225#
B1) 3×8+ Back Squat @ 255—AMRAP 9 reps
These both felt really heavy, just tried to make it through.
Metcon Rxd–5 rounds. Got my shit handed to me, tired after round 1. One day back at a time.
& thanks Scott. Good to be back.
Give it a week Brett and you’ll feel back to yourself. It just takes a bit after your body gets beat up like that.
Technique
Snatch–didn’t come close to my 1RM. Tried to focus on not muscling up the bar and actually using my legs when the weight gets heavy.
Metcon:
3 rounds + 2 snatches. Scaled DU to 20. Rx weight @55#
50 ghd situps
5 x 500m row, 1 min rest
50 reverse hyper @ 70#
100 hspu for time – 5:36
Snatch technique worked up to 72lbs
WOD 52lbs 3 rounds even…DUs felt good aside from my nose running and my pants falling
A couple of 1st for me today. I guess that would be one 1st and a 2nd 1st, because “1st’s” can’t be right. Two separate firsts?:
-145# PR on the Snatch. Next goal is a body weight snatch. That’s plus 20# or so, but the 145# went up faster than expected. Or I could drop 20#s and call it. I blame the kick-ass coaching.
-Didn’t scale the DUs for the WOD. I only have myself to blame for taking so long to achieve DUs, in spite of the kick-ass coaching.
3 rds + 6 snatch.
Not impressive in itself, but DUs were not scaled, as I mentioned before. Did I mention that?
Found the 11.1 link from 2011 if anyone cares to check it out….
http://www.crossfitchicago.com/archives/5111#comments
Today…
Power Clean 6×2 165# (moved up to 170# on set 3, but failed the second rep. A little frustrating.)
Back squat 3×8+ 165# AMRAP = 11
Metcon Rx’ed: 4 rounds + 12 Snatches
Back in 2011 I only did 4 rds. and 2 DUs at 65#. Pretty big improvement there. But I really wanted to get to 5 full rounds. A little mental weakness there.
Alex – you did all that including a 100 HSPU after this weekends competition??????
Total absolute beast mode!
That’s so sick and so awesome!
Who is in Open mode?????
Ummmm, Alex is!
Emom- squat clean- 95# switched to power clean for the last 3 rounds – 105, 115, 120
120# was my previous 1rm and did 2 with limited difficulty
3×8 back squat
120×8 was too much
110×8
110×10
Wod- rx
3rnds and 11 snatch
Rough Day after a full weekend of working out and watching the competition in Indy.
A – Power Clean 6 x 2 EMOM (265 x 2, 255 x 4)
Failed the 2nd on the first 2, so dropped the weight)
B – Back Squat 3 x 8 (260) AMRAP X 17
Conditioning – 6 + 18 DU
Pretty sure this was a tie of my best attempt in 2011 or really close to it. Considering the squats 5 minutes prior to this, I’ll take it as a moral win.
Quite an eventful day for me at the box!
First- A Brett Raz sighting. He looked slimmer and like he had a case of Captain Trips. If you’ve ever seen the movie “The Stand” you’ll understand what I mean. Good to have you back, Brett. Now go home and sleep for 2 days!
Then
Clean 6×2
#165×2,
#185×3
#195 x1
Felt good. It’s been a while and I was nursing a sore back where the front rack was hurting me so I was happy to not have this hurt.
Squat
#225 2×8, 1×13. This is under 75% by #20 for me, but I’ve been off a while, so I took it light.
Then the real fun while warming up for the metcon. I fell down my front stairs yesterday and hurt my shoulder, so I tried a snatch with just the bar to see if the motion was ok. I got it overhead and realized I have pain in that position, so I called it off, Randy advised the power clean instead. As I was admitting to that I nonchalantly dropped an empty barbell from about waist height. Not good. I probably turned 7 shades of red before looking around the gym and seeing the whole place looking at me- of course Randy is standing there mouth open, then I notice Kurt, Bryce, and finally Rudy. I wanted to alternately cry or throw up or both.
I started some slow paced burpees and Rudy forgave me pretty easily.
I am truly sorry. I’m a dumbass.
Metcon:
30DU
15 Power cleans
4 rounds even.
Was distracted by my dumbass-ness the entire time. Couldn’t ever get my head back in the game.
Thx Fat Aspen Boy, good to be back. Def not 100% but I was having withdrawal and couldn’t wait to leave a nice sweat angel on the mat again.
Metcon Rx: 4 rds + 10 snatch
Lungs and general fatigue caught up with me surprisingly quick, but tried to push through, nothing in the tank. One day at a time.
Happy Monday. 3 solid days off and ate well, meaning I kept it paleo, with little cheats. This is week 3 into a self imposed leaning out program.
EMOM power cleans
165 felt great, and technique is getting much better. Did the last 3 rounds at 185#, which was my previous 1rm.
Squat @72.5% = 200#
8-8-12
Metcon
3rds+ 12 snatches.
Snatch felt good, and was really trying to set my back each time. The last 5 were pretty sloppy, and tripped up the du’s a few times.
Snatch technique – worked at 75 and 85#
Metcon Rx @ 55#
4 rds + 16 double-unders
tough!
Did technique tonight.
Snatch 1RM: 65#
Metcon: 3 rounds and 13 power snatch
I got tripped up on my last round of DUs, otherwise I know I could have made it to 4 rounds.
Snatch technique: worked up to 125# with quite a few successes, but as soon as I went to 135# the wheels completely fell off. I could definitely feel overall improvement though after the snatch pause work from last week.
Metcon: 3 rounds @75# (30, 30, 15)
Riding shotgun on the DU struggle bus.
6:00pm Technique Class with Coach Val today.
Metcon: 3rds + 6 snatches
Had to scale 30 DU to 90 singles and snatches were at 65#. Quick thank you to Joe P. for helping out with my Snatch form and to Jonny for answering my question about travel WODS.
A) Squat Cleans 125, 125, 125, 135, 135, 135
B) Back Squat @ 155, last set – 11 reps
Metcon RX’d – 3 rounds even
Snatch technique: Worked up to 90# again. I attempted that 4 times and wasn’t dropping low enough. I got it last week. I think I’ll do better if I fully squat all my reps.
Metcon Rx:
3 rounds + 9 snatches
I’m not very fast at stringing any of the ground to overhead movements in a WOD, so that was the limiting factor here. DU’s were fine.
Power Cleans 6×2
115×1, 120×1, 125×2, 130×2
Cleans felt good so attempted 135# which is a 7# PR
Metcon: 5 rds + 4 snatches
Started with the barbell and after 1 round my wrist pain resumed so found a 25# DB and did one arm snatches.
A day late posting on this…
VOLUME
A – Power or Squat Clean EMOM 6 x 2 @ 185, 185, 195,195, 205, 205
B – Back Squat 3×8+ @ 220 AMRAP = 16 reps
As many rounds as possible in 10 minutes of:
10 Double-Unders as SU-DU-SU..
15 Power Snatches @ 75#
=4 rounds plus 1 snatch
Made up my back squats from yesterday
2×8 at 130#
1xAMRAP: 14 reps
Thanks Rudy for the help and not letting me pick a number! Thanks Kurt and Mike T for the push. Sheesh, that was awful.
Still not recovered from my 24 hr shift on Sunday so did a recovery wod
3 rounds
400m row
20 russian KBS, 1pood
Didn’t really care about the time
Enough for today, back at the regular programming tomorrow!
Just made this up.
Power snatch: Hit my old 1rm 2X (85#). However, failed 90 3X. Sara C. took a video, so I could see where I was failing- VERY HELPFUL. But, still didn’t manage to get it! Argh!
Amrap, RX. 4+6 snatches. DU were all strung together (except the 2nd set 24-6). This is a HUGE accomplishment for me.
Thanks Al for telling me about my spelling error…yeah over 40 eyes & blogging on the phone…not a good mix…I meant on my couch not coach! Oops :)!