LouC featured at 0:27!
VOLUME
Rest Day or Make-Ups
TECHNIQUE
Snatch Complex
1 power snatch, 1 hang snatch
Complete 1 round every 3 minutes for 15 minutes of:
5 Front Squats (185/135 or 60% of Back Squat)
100M Row
Post loads and time to comments.
This time last year… Kelly wrote the article below. It was so good we decide to run it again! Sign up for the CrossFit Games Open today!
Why Not? (repost from 20Feb12)
-Kelly Johnson
Are you not signed up for the Open yet? Or are you one of the 100+ who has signed up for the Open already? You’ve heard a lot of the reasons why to sign up for the Open lately. (Watch the video above!) For now though, let’s focus on something different- the reason(s) why you don’t want to sign up for it….
Fear?
A very valid reason. Competing is sometimes scary, especially the Open. We don’t know the workouts, movements or weights that we’ll be asked to do week to week. Fear often drives the decisions we make in the gym daily- Do you go RX’d? Do you scale? Do you go into do the workout posted for the day? Do you post your time? Do you attend the 6am? Do you attend the 12pm? Just kidding!… kind of. But honestly, fear is meant to be overcome. When we are faced with tough situations, it’s how we attack them that determines our outcomes. If you decide to avoid or go around the tough parts and stay where you are comfortable, you’ll never test your limits. You’ll never know the ‘what if’ outcomes. If you never try something new, how will you know if you can or can’t do it? Fear is a limit you put on yourself that you don’t deserve.
Laziness?
Yep. This will be hard work. It will require you to give your all and then some. But, if you aren’t already doing that in the gym every time you come in, you are already cheating yourself of the progress you could be making. You are cutting yourself short. If you are OK with that, continue to give only 80%, make minimal progress and stop complaining about it. If you aren’t, make a change. Decide to start giving everything you have, starting with the Open. We all want to be better than yesterday or else we wouldn’t be working out. We want to be healthier, stronger, and overall better moving individuals. Here’s 5 more workouts to contribute to that.
Commitment?
It’s 5 weeks, 5 workouts. Maybe you can’t make Saturdays all the time. Cool. We are avaible Thursday and Friday to make sure you can get it in early; just let the coach of your class know you need to be judged and we’ll make it happen! Maybe you’ll be traveling during one of the weeks or weekends. I have great news- you can do these anywhere! (You know, if you’ve got kettlebells, some bars, some plates… a huge Reebok container with the stuff inside of it… http://www.youtube.com/watch?v=rkTbWQ9Tnek) But seriously, you can. At any Crossfit gym or even globo gym while you are away; as long as you get judged by a Level 1 CF certified trainer or video tape yourself, send it in and HQ will verify your workout. The Open is meant for anybody.
Doubt?
Legit. When I signed up last year I was very doubtful that I’d be able to do every workout RX’d or even at all as I was still very new to Crossfit. However, workout to workout, I grew in confidence and was able to overcome the doubt I had. When it came time to jerk a weight repeatedly I never thought I’d be able to move, I did it. When it came time to overhead squat more than I ever had before multiple times, I did it. Even when it came time to do Fran backwards-ish and with chest to bar pull ups, I did it. I got through it all and it made me stronger, more confident and eager to challenge myself more. Similar to fear, doubt only sets limitations. It’s what holds you down. No matter how short your Crossfit experience, ask yourself this- have you done something you never thought you’d be able to do? Most likely that answer is yes. Don’t you want to see how much more you are capable of?
Nerves?
Duh. If you are nervous, that means you care. There isn’t one competition I do that I don’t get extremely nervous for- on a field or in a gym. I’m not going to sugar coat it for you; sometimes it’s really hard to deal with. Sleeping the night before is often impossible. The day of your head is racing with thoughts. You stomach is tight and full of butterflies. But with time I’ve learned how to manage it better and actually allow it to drive me to succeed. It’s only been more experiences with competition that has allowed me to develop as an athlete with a stronger mental attitude. Half of the battle is mental so once you learn how to conquer that, you are one step ahead and closer to kicking more a$$.
$20?
Really? If anything it goes to better the sport you love. Also, the Saturday workouts don’t count as one of your weekly visits. So really, it’s a deal!
Honestly, who forces you to workout every day? We show up and do this for ourselves. For fun. This is a luxury that we often take for granted. Remember that the next time you want to complain while working out. And remember that during this week when you contemplate signing up for the Open. It’s a great opportunity that over 100+ of us have already decided to take. Will you? No excuses. Just sheer effort, determination and heart. That’s all it takes. Join Karen. Join Josh. Join Tera.
1st post!
Alternating EMOM for 10 mins:
Odds – 5 front squats w/bamboo bar + 1 pood kb’s on each side (2 the 1st minunte)
Evens – 10 double grey banded back extension/good mornings
+
Alternating EMOM for 10 mins:
Odds – 3 overhead squats @ bamboo bar + 1 pood kb’s each side (2 on 1st minute)
Evens – 10 pushups
+
1 round every 3 mins for 15 mins:
5 box jumps @ 40″
100m row
TIMES – :38, :38, :35, :37, :35
Got down to a 1:14 pace on the rower which is an all time high or should I say low for me and the 40″ box jumps were fun
10 mins of mobility afterwards. may swim tonight since i skipped my class yesterday. trying my best to play it cool with one session a day this week and am going nuts mentally but feeling recovered somewhat. we’ll see how snatching/deadlifting goes tomorrow
Volume – snatch EMOM to 135#
Max to 165. Failed 175 3x.
Light deadlifting.
Metcon – :35-:37
Skill work:
DU 30 sec on/off 5rds: 22,30,27,30,24. Need to focus on relaxing upper body more to get higher numbers.
TTB: 6×5. Tried moving slower to break down the movement so I can do these more efficiently when tired.
Met: :50,:48,:48,:50,:47 @ 135. FS were heavy for me but manageable, squat cleaned all rounds but almost lost it on 4th. Lost a few seconds because I had to loosen the straps.
A reminder to others, please loosen straps for the next person!
Pre- day 2 of 6 weeks to pullup plan- 4×5 strict press @ 50# (last round was a struggle to get the 5th, but since my previous 1rm strict press was 55#, I am happy with the progress).
Technique work: kept it light on the snatch and tried to really focus on technique because I tweaked my back yesterday doing a heavy clean (wrong form), so I didn’t want to aggravate it further.
Met: fastest: :46, slowest :54 @ 70# (these felt REALLY heavy since I’m still sore from my at home WOD of 200 squats for time on Monday).
Post: day 3 of the pull-up program (only come 3 days, so have to double up a bit)- 4 x 6 ring row, 3×5 barbell bicep curl @ 33# (felt pretty light, so will add weight next week).
DU work (no rhythm whatsoever today).
Volume
Snatch
EMOM x4, 155,165,175,185
EOM x 4, 195,205,215(F),215(F)
Deadlift: 185,225,315 ran out of time
Metcon, Rxd
:31-:33
Shout out to JK for some great interning. Bryce was OK as coach.
Snatch complex: worked up to 115#…got the power snatch at 135 pretty easily but the hang wasn’t close.
Metcon @ 135#: 37:51
FS got pretty slow..my fifth round attempt at a squat clean was embarrasing but hey…that’s why I just started a squat program!
Post: pull-up program work
Strict Press @ 95#: 7,5,5,5
Can’t wait for some WOD Revive on Friday!
Bryce asked me this morning if I was going to PR today and I was ready with excuses per usual. Didn’t get home from the office until about 11 last night and felt pretty groggy, but tried not to let that affect today.
Snatch up to a heavy single:
155-165-175-190(+#15 Power Snatch PR)-200(Fx1 million)
Not getting finishing back enough on the squat snatches, the power snatch PR went up pretty fast though. Set a 1-year goal after Regionals last year of a #250 C&J and #200 snatch which would be +#30 on each from where I was at last year, so chomping at the bit to finish off the latter. Weighing in a few lbs. lighter than the last few months.
Metcon, Rx’d:
:33-:32-:32-:33-:31
Crossfit Throughbreds. Ft. Meyers, Florida
500m row * 2. 2:08/2:09
DB windmills. 10,8,6,4,2. 10#
8*30 sec hollow holds
Metcon 1: 7:45
21-15-9
Burpees
Kb swings. Russian 1 pood
Double unders (could not find a good rope so I did *4 singles)
Metcon 2:
2*ME plank holds
2:18/2:00
Nice job on that strict press, Melissa! Keep up the hard work :)
@ Meester
What workout took you 37:51? Are you even going to the same gym? Good heavens man…
Also, I had better see your ass signed up for the Open and subsequent Marginal competition pronto.
Things I am happy for today:
1) It’s sunny
2) Bullying Bob the Bully
3) #kuboobs the person and the hashtag
4) An awesome Blackhawks victory last night
A final note:
I expect the following men to be signed up for the Marginal competition:
Eric A
Josh R
The Other Joe P
Travis
Dave (the one I don’t like, you know who you are)
Pledge (Sean, Shawn or however the hell you spell your goddamn name)
Rich G
Scott R
Brian C
Spicy Nacho
Bottom Bitch Matt <– greatest nickname ever
@JoeP
Am I not worthy of the Marginally Elite Competition?
@ Marc S
I assumed you were going to sign up anyway… get your ugly ass in there.
technique:
PS and HPS
95# 115# 125# 125# 125#F
Metcon:
FS 115#
100 M row
:47 :44 :42 :47 :43
row was strong, FS a little weak.
I second Glens motion: Please loosen foot straps on the rowers for the next person!!!
I signed up for the OPEN and I’m ready for my ass kicking.
Can those not Marginally Elite start a bookkeeping club where we place bets on the horses each week depending on the wods? I am as pumped for the competition as anything else and think that it is going to be intense to see who gets the tutu each week
@ Alex
There will be some sort of odds/wagering… we aren’t sure as to what it will entail yet. Stay tuned.
@Alex the closet Marginal fan – There will be brackets set up like the March Madness. METAs (Marginally Elite Tournament “Athletes”) will be seeded based on Fran PR and DL PR and then 13.1-13.4 will be the bracket tourney, this is where you Non-Marginal types get to be involved. This is in addition to the tutu and shirt competition so there will be a weekly “winner” and loser as the tourney goes on. Week 13.5 will be a face off between the tourney winner and the points leader, the winner of 13.5 will be crowned the METAGC (Marginally Elite Tournament “Athlete” Grand Champion) and will take their place in the record books alongside JK and future mediocre “Athletes”.
@Marginal Elite Tournament Organizers:
It seems that your tournament is gender biased. Please correct me if I’m wrong. Or are you saying that women wearing tutus is natural and thus, not a “reward”. We need a women’s bracket.
I will be the first to sign up!!
9am w/ Bryce
Snatch Complex
Worked upto 95, not my strongest lift…
Metcon:
5 Front Squats (135)
100M Row
37,35, 34, 34, 34
Fell off my seat the second round… i was cruising this WOD but just couldnt get under 34 sec…
Post:
Muscle up work with JoelR.. Thanks Joel for showing me how to do a muscle up!
Rang the bell… First attempt at a MU and nailed it! Woot! Feels really really great!
Interning the 6am and 7am classes this morning. First time ever walking into CFC that early, and me no likey. Went to bed early in preparation, only to be wide awake at 3am, ugh…
6am: Bryce knows his coaching, but not sure what Shirtless Sue sees in him. That TimS guy though, handsome to quite handsome. And AllDay, I’m pretty sure it was 200(Fx1 Zillion) but don’t worry, you got it in ya.
7am: Erin > Bryce, ’nuff said.
9am Class: Snatch work on form, light weight (95-115), sore shoulder, wanted to try and keep my feet planted and engage posterior chain and not jump into my toes/calves.
Metcon Rx: :33, :32, :32, :34, :33
Almost failed a FS in that :34 rd dropping my elbows a bit and cost me the second.
@Val-I believe my previous misogynistic post speak for themselves, girls can’t hang with the boy. Actually we are all too nervous that a great deal of you will beat a majority of us.
This started as a joke between Beery and I last year, a bet to motivate us, and then people started jumping on…who knew we had so many closet cross dressers a at Crossfit? I am open to opening the Open to women but we have to set a rule that either the Men get to use the Women weights or the Women have to use the Men’s weights, but then that messes with the Open.
We can have a Men’s and Women’s division but then what do I use as the “winner” and loser costume that will not completely offend someone? If I make you wear a tutu for loosing what fun is in that? Other than the fact that you would have to duct tape it on since last year’s fat JoeP stretched it out. It is a girl’s dress so there is no real shame in it. If I make you wear something butch for winning then I get yelled at by people like I did when I made my comment about not realizing a certain Fittest Woman in the World was a woman at first glass because she has the same hair cut I wore in Marine boot camp.
It is a no-win, the third rail, a lightning rod. My momma may have raised an ugly kid, but she did not raise a stupid one. Now if you are volunteering to work with me to set up the CMET (Chic Marginal Tournament) I am all about it. I’ll take care of the logistics but you (or a group of you hens) need to come up with the “prizes” and there will be an * after everything so people know I’m just the admin guy on this( what is bound to be highly offensive) ride. In the words of Michael Scott “I do want the credit without any of the blame”
Day 2 of CFDRB
Day 5 of boozing and eating really good food!
Pre pre WOD
A bunch of stretching and KBS and more stretching and more KBS
Pre WOD
Work to 1RM DL
Not in the cards today
405
WOD
Partnered with Tyler
5 rounds of
10 hang power cleans at 115
TTB amrap
Partner does amrap of TTB until partner finishes 10 HPC
Each partner does 5 rounds
4:56
85 TTB
We won! On time and total TTB
@Woody, your last post just made this impatient lady’s lunch wait highly entertaining. Thank you!!!
If there was a CMET, what could possibly the loser wear? The ugliest pair of man shorts around?
Still on the fence on whether or not to join the MET challenge…
@ Woody – you are hilarious!
@6AM Glen – jock strap, perhaps?
Get in there 6AM Glen!
@ Val
Keep in mind the spirit of the MEC, it is a competition based upon hazing, chicanery and general put downs… I currently base my interaction towards much of the other men-folk with this exact mindset. Name-calling, sarcasm, mentioning how terrible their form is or how particularly well they are able to put up the Women’s RX weight always makes me feel good about myself while dashing their self-confidence and reminding them that I am indeed better than they are.
Many of the other males (and Marginals in particular) adopt this same strategy, I often hear some comment about my particular form or how I am too fat/sweaty/hairy (the last one being a point of pride, I take those as a compliment, thank you very much), and we all have a good laugh and go back and forth with some ribbing and general tomfoolery.
Now, the usual interactions I see between the ladies of CFC is one of emotional support and encouragement. This is hardly in the same spirit of what the Marginals were originally intended! Sure, there is the occasional joke or whatever Carrie and GinaP have going on in between them, but coming from someone who frequently works out with the Women’s Only, I have yet to see anyone be openly chastised.
Also, I will gladly help pick out the “winning” outfit for the CMET… it will not be a tutu nor a jock strap… I would post pictures of it, but I am afraid I would get my blog posting privileges removed.
@ Marc S
Perhaps you should ask Glenda why he is on the fence from last year… Skip a workout! I think not sir!
Of course I’m marginal, don’t let anyone think otherwise! I’ll send woody that email in the next day or two
@6am- you are in, don’t even debate it.
There are bunches of other guys who need to sign up for this. You know who you are, don’t make me name names.
@JoeP:
“Many of the other males (and Marginals in particular) adopt this same strategy, I often hear some comment about my particular form or how I am too fat/sweaty/hairy…”
I like saying those things about you too. ;)
One does not need to be Marginal to verbally assult JoeP.
How is JoeP taking Women Only classes? He has too much facial/body hair to pull off the Bosom Buddies schtick
Technique:
snatch complex up to 62#; a little lower than I wanted to go but 1st time back at the box after the stomach flu and very low energy
Metcon:
5 front squats @85# (50% of my 1RM back squat and felt ok so I should’ve gone higher, but I was afraid of post-illness fatigue settling in by 3rd round – actually went fastest last round though)
100m row
fastest = 0:41; slowest = 0:47
technique:
1 power and 1 hang squat snatch- worked to 75.
WOD, emom:
100# front squats, 100m row: 46,45,44,45,44
@ Val
And I love that about you… oh, and by the way, aren’t you like good enough to make the regionals (Regionals!) team? How the hell are you remotely Marginal?
Well put Joe P.
Quick in & out this afternoon. light conditioning work on rest day.
@ 70%
3k row @ 11:43
12 min airdyne–217 cals
@JoeP
I want to wear a jock strap.
@ Brett Ra
“Quick in & out this afternoon.” That’s what she said.
No more posting for me today. See everyone at 5pm!! Have a nice day!
I heart long winded Woody and Mean Joe P, even if he called
me far yesterday and never apologized.
Pre: Snatch grip DL up to 3@315
Technique: Snatch stuff up to 155 with Joel. We both suck
WOD RX’d, I did not suck. For once.
:30,:28,:28,:28,30
Post: Scream loudly while my left quad cramped for 11 minutes
Mean Joe P called me fat, not far, that doesn’t even make sense
Probably should’ve stayed home today. Found out my sister’s dog has lymphoma yesterday + crappy sleep = really crabby and super sad. Not a good combo.
Snatches – worked up to 85#. Gave up on the hang at 75#. Bryce tried to help by showing me how to use the straps. I gave up on those, too. Next week will be better.
Metcon@ 115#
:47, :52, :44, :45s, :46s
Round 2 I forgot to adjust my straps during the rest. Struggled getting my feet in :o( 100m sprints are so fun!
Did tomorrows volume work since i will be gone.
EMOM 4×2 Snatch-125#
EOM 4×1 Snatch 135-150-165-170
Deadlift x3-185 x2-210 x1-225 -x1-240 AMRAPx4-255
Metcon @165
Fastest:38 Slowest :46 Wasted a little bit of time going to rower.
@JK Have you seen Bryce’s snatch work? How he thoroughly enforces hips and speed. Now, I’m not into white boys but I totally get it. I’m not mad at you shirtless sue.
Focus group:
If you are a chic who would sign up for the CMET email me at metagclmnop@gmail.com. If enough of you want to do it* then I will set it up. Beery and JoeP have a couple good ideas and I would want you to email me your ideas for “prizes” as well. What is the girl’s version of a tutu? What is the chic version of the douchie Chippendale’s shirt?
*Same rules apply to the girls as did the boys last year, if you email me that you are interested you are automatically in and you cannot back out. Last year we had 10 guys sign up BEFORE they knew about the tutu. I am thinking 0 would have if it would have been advertised. You have been warned, come with your ideas but once you hit “send” you are in. When the parameters are set you are bound to them, no backing down. Big Boy Rules. Don’t be too scared, I am in charge not JoeP. It will be tasteful-ish. As a church going, happily married man I will set boundaries…Sorry guys there will not be girls doing the Open in bunny outfits, unless it’s the bunny outfit from The Christmas Story.
Last long winded post for the night. Send me good ideas.
Val, who’s she? I’d like to thank her!
Hit up the 3:00. Work on snatch form 63#
Metcon splits:40:39:38:38:39. Couldn’t get my left foot in fast enough. Dud I mention I’m so happy to be back?!
7am with Erin:
Snatch complex was pretty nifty, 130lbs doing but but did PR power snatch at 135 this am
WOD @ 135lbs
38, 37, 37, 38, 36
@ MegRaz: What happened to Shred? Wasn’t cutting it? You missed me I know. They always come back…
Made up Tuesday’s work
Muscle up work: still all kipping, getting closer to strict
Bench AMRAP @ 285 – 5 reps
Pullup AMRAP @ bodyweight – 11 reps
METCON: 3 rounds of 10 TTB, 10 burpees, 10 pullups, 10 push press @ 115 – completed in 6:34
4pm’er with Coach Kelly….
Made up Monday’s
Strength:
a. 4×2 squat clean 135-135-135-135
b 4 x1 squat clean 155-170-185-200(fx2)
c Back Squat 5+amrap @ 205
-oh so close on the squat clean pr’s. Just sat in the bottom and couldn’t fight my way up with my core/front rack positioning.
Metcon: 10 min amrap @ 6 rds/1wb
10 wall balls
10 kb swings
30 du’s
-Nice job Allison, we broke even exactly on reps!
Post
1: 4 x :30s hollow holds
2: 4 x 10 single leg dead lifts(30lbs)
-definitely a tough movement with balance on each foot. Plus attacking the right muscle group.
@ JoeP
I’m on top of it. I am marginally elite. Except for anything involving really heavy weights, then I’m just plain marginal.
4pm Today. Snatch Technique Work:
Power Snatch, Hang Power Snatch
95 – 105 (2x) – 115 (2x) – 125 (2x)
Tried to focus more on technique today than push myself toward a PR.
Metcon: 135# Front Squat
:37 :38 :37 :39 :39
135 was too light. Not sure what I was thinking. I thought my legs would fatigue, but it never happened.
Technique: worked up to 78lbs got power snatch but failed at the hang.
Metcon:
Front squats 75lbs
Fastest 42 seconds
Slowest 48 seconds
I take back my previous comment about “not being into white boys”
I got a really good look at JoeP today and there’s something about his beard and the way he threw me over the pull up bars at last years new school throw down during “fran” that may marginally bring to the other side
Me* :)
Great Noon Class with all the wonderful nooners and then Bob “The Bully” decided to show up! Late mind you!
Snatched up to 155 w/ Bob. Not really one of our best lifting days, but it is nice to workout next to a giant and lift relatively similar weight.
Metcon Rx’d: 36, 32, 33, 34, 40.
Enjoyed this one because I felt fairly recovered before each round. I tightened my foot strap on the rower for my 4th round and when I came back to it to finish out the WOD I could not get my foot in and fumbled with the straps for a bit.
Post: Covered my ears for 11 Minutes as Bob screamed laying on the ground.
The absolute highest # of posts from Val today. She came with a purpose. And I agree, she’s not remotely marginal.
Anywhat,
Snatch and Hang Power Snatch:
Worked to 135# and failed the Hang at 140# x 2.
MetCon:
155# for FS
45 Slowest
39 Fastest
The 45 sec round was the 1st. Didn’t squat clean the first rep and wasn’t aggressive enough on the row. Fixed that and all others were 40s and 39s. I have a tendency to fly out of the rower seat on sprints. Randy said it was because I was pulling with my arms too much. I bet he’s right.
Fun one with Coach Sara!
Worked up to #78 on the snatches, failed on the power. Feel so much better, I am certain I can hit #85 soon.
#95 for front squats. Fastest: 42 Slowest: 50
And the BEST news…I finally got a few kipping pull-ups. So happy :) Thanks to Coach Kate for the tips.
Just one of those tough days today. Thanks to Val for keeping me on track/pushing me.
Made up Tuesday volume and finished in 9 and change.
Came in today with zero intention of going for a PR. But then Randy dropped some knowledge on me and it was as if a light shone through the ugly darkness. After 3-4 attempts @ 135# w/o any fails, I added the tens and nailed the complex @145# (10#PR). Twice. Could not be happier about this one.
Metcon @155# 0:37/0:39
Hesitated when deciding on the weight, probably should have bumped it up.
Post: 4 Rounds of 30 sec. on 30 sec. off DUs @ 21, 17, 15, 11
Pre:
Fat Bar 4 x 5 @ 115
Deadlifts 3 x 5 @ 135
Workout
5 Rounds
15 Russian KB swings
15 lunges
1 down and back with the feet on the EZ sliders
15 and change… that was terrible
Post: Visiting with Matt L
@ Everyone
If you are struggling with a movement, do not hesitate to reach out to a coach for one-on-one instruction, you will be shocked at how well they can break it down for you and explain it.
You can buy your own equipment, rent your own space and call it “crossfit whatever” but you come to CFC for the quality of coaching, abuse that resource, you would be shocked at the high level of terrible coaches other gyms have to deal with that we are fortunately insulated from.
Snatch technique work
Stayed at 55# cause I really need to work on the technique
Metcon at 72#
Fastest :43 slowest :49
Made up Monday’s Volume work
A: Clean EMOM 4×2
85-95-105-115
B: Clean EOM 4×1
120-125-131(F)-131(F)–kept shorting full extension
C: Back Squat 3×130, 2×135, 1×145, 1×150, 1xAMRAP @155: 7 reps
Metcon
10min AMRAP of:
10 WB (14#)
10 KBS (1.5pd)
30 DU
6 + 7 WB Rx’d and UB
Thanks to Kelly and JoeP for the push!
TECHNIQUE
Snatch Complex
1 power snatch, 1 hang snatch
@ 65# worked on snatch form. I find the hang snatch easier than the power snatch.
Complete 1 rnd E3M for 15 min
5 Front Squats @95#
100M Row
Splits 0:51-0:41-0:42-0:42-0:43
I really enjoyed this wod everything felt good. Rounds were consistent except for round 1 where I struggled a little bit with the foot straps on the rower.
Made up Monday’s volume.
EMOM Clean 4×2 185(2) 195(2)
EOM Clean 4×1 215-230(5# PR)-235(fx2)
I got 235 high enough but just couldn’t get under it. Huge thanks to Val for some great tips on the cleans.
Back Squat Worked up to 215 and got 14 reps on AMRAP
WOD: 5 rounds and 7 KBs Rx.
I came on here to blog my results and saw this:
Val
02.20.2013 at 3:05 pm
@JoeP
I want to wear a jock strap.
Now, I can’t remember anything I did at the 5pm.
Hilarious.
Did Thursdays volume today. PR’d in the power snatch @ 185 (10#) PR. Much thanks to coach Kelley for giving me the coaching and encouragement I needed for that PR.
MetCon 37-43
Technique work today..
Power Snatch/Hang Power Snatch:
Wasn’t planning on going for a PR but I was actually feeling the best hip drive and “iron cross” body positioning I’ve ever felt so I kept moving up the weight. Ended up tying my PR for both PS and HPS at 175#.
Then at the last minute PR’ed on Power Snatch only at 185# (which is also my PR for Snatch overall, because.. well, all my snatches are power snatches.
Conditioning – 5 Rounds: FS @ 135×5, 100m row
:50, :50, :40, :40, :39
Focused more on maintaining decent form with my horrible front rack than on speeding through these. So no squat clean for the first rep. Also, the person using the rower on the alternating rounds had really small feet, so the first 2 rounds I spend a good 8 seconds or so messing with the foot straps.
Being relatively new to CF last year at Open time, I didn’t really understand what all was going on with the whole thing at the time, but I find this whole MEC thing very entertaining/interesting.
TECHNIQUE – Snatch Complex: 1 power snatch, 1 hang squat snatch
55F-55-65F-65-75F-75-80-F-80-85F-80-85Fx3
All fails were on the hang squat snatch. Wished I could’ve nailed it on the first attempt, probably wouldn’t have been so gassed by the end. Thanks to Coach Steph for her kind words about my snatch! And huge thanks to Coach Kelly who really gave Nikki and I incredible cues. Because of her, I’m really feeling what I’m not doing right and what I am. Most people would feel really defeated by all the fails but I actually feel AWESOME after tonight!! CFC has the best coaching around, hands down!!
Complete 1 round every 3 minutes for 15 minutes of:
5 Front Squats (4 rounds @ 100#, 5th round @ 105#)
100M Row
0:49/0:48/0:46/0:47/0:46
finally started squat cleaning in the 3rd round. seems like it takes me forever to get into the rower. after the snatch complex i was afraid i wouldn’t be able to clean the weight, but on the 5th round i said WTH and gave it a go. managed to match my fastest time – go figure.
Speaking of the open: I was really on the fence about participating or not. After the last couple weeks of great progress I think I’ve made up my mind and I’m actually looking forward to it. Just hoping they don’t dig up those burpees again…
@Krystal B- Great work tonight! And about the Open- DO IT!! We are all hoping they don’t pull out the 7min of burpees again… blah… we all thought it was a stupid workout until we did it. Ha
@megan t CONGRATS!!!! Awesome job and I saw at least 2 with your chin above the bar. Next stop metcons no band for sure.
Technique – Snatch Complex @ 75#
Hit my previous power snatch 1RM. Attempted 80# and kept failing (there was a semi PR?) – I need to learn to commit and get under the bar! Major major thanks to Coaches Steph and Kelly with all of the help tonight. Lots of great advice that only makes me want to do better and work harder. Like Krystal said, CFC definitely has the best coaches!!
Metcon – 0:52 / 0:49 / 0:48 / 0:47 / 0:46
Front Squats at 75# which is more than 60% of my 1RM Back Squat – woo! Thanks Coach Kelly for the push!
The decrease in time every round was hugely attributable to Krystal’s solid rowing advice after watching me struggle in the first round (which I will now have to make sure I remember going forward). Thanks Krystal!
@Nikki Y- Closest almost PR ever!!! Hahaha. She got it overhead but was moving around so much she couldn’t stand still and lock out her legs… ha. Nice work though too. You’ll get it legit next time!
A1 – Bench Press 7 x 1 @ 225#
A2 – Pull-up 7 x 1 @ 70#
15 Minute AMRAP:
5 Burpees
10 Pull-ups
1 Sled Pull across room, 90#, sitting
6 Rounds + 10 Pullups
Bench felt pretty solid today. I think I could have gone a little higher with the weight. MetCon was slow and rough. There weren’t any rowers or skiergs available, so I had to sub the 150m row for the Sled Pull…suggested by Rudy, and was way harder than I thought it was going to be. No time for accessory work unfortunately.