Snatch Balance
5 Rounds for time of: (15 minute cap)
10 Wall Balls (20/14)
20 Russian Kettlebell Swings (2/1.5)
30 Double-Unders
Post time to comments.
This time last year… Zack talked about Meadow Haven Farms.
The MAGIC WOD – A Crossfit Charity Event benefiting Open Heart Magic!!!
-Gina Pelehac
Whether you’re a seasoned Crossfit veteran or want to try Crossfit out for the first time, come to this awesome charity WOD to sweat for a great cause!! Open Heart Magic is a not-for-profit organization that trains and places volunteer magicians in children’s hospitals, and all of the proceeds from this event will go directly to this amazing charity!!!
http://www.openheartmagic.org/
The MAGIC WOD
20min AMRAP:
6 Manmakers
200m Run
20 Sit-Ups
Details:
Heats will begin every 30min, but please arrive at least 15min early to warm-up, choose a weight, and learn technique. Please access the Google Doc below to sign-up for a heat, or email alamp13@gmail.com
Date: Saturday 9/22
Start time: 7:30am.
Minimum donation: $20
https://docs.google.com/spreadsheet/ccc?key=0AnZwvvzPuhOZdEF6b05WMExBMC1lLXpKN0ctWXZpNGc
Where: Cheetah Crossfit 1934 West North Ave. Chicago, IL
Why: A good friend of mine, Al(ison) Lampier is running the Chicago Marathon on October 7 for Open Heart Magic. This charity WOD is the result of her combining two things that that she enjoys…working out and raising money for amazing causes
And if you want to support the cause, but can’t come to the WOD, check out her donation page:
http://www.active.com/donate/milesformagic2012/magic-al
Deadlift
1 x 5 reps @ 270#
1 x 3 reps @ 325#
1 x 2 reps @ 378#
1 x 1 rep @ 405#
1 x 1 rep @ 432#
1 x 1 rep @ 459# (f x 2)
1 x amrap @ 486# (n/a)
459# was like a 1 rep max attempt so it was a no go today which is disappointing especially on the d-lift one of my supposed better lifts. i think the d-lifts i did in my wednesday night metcon may have had an affect on these as i didn’t even get past 80% of my working 1rm. lesson learned – deadlift metcons can’t be too close to deadlift strength days
Press
1 x 5 reps @ 100#
1 x 3 reps @ 120#
1 x 2 reps @ 142#
1 x 1 rep @ 152#
1 x 1 rep @ 162#
1 x 1 rep @ 172#
1 x amrap @ 182.5# = 4 reps
happy with 4 reps so interested to see if i finally can get the 200#+ 1rm when i retest in a few weeks
CONDITIONING
20-15-10-5 reps
Pullups
Hspu
Ball Slams – 30#
TIME – 4:53 – all unbroken. handstand work is paying off big time
Front Squats and o-lifts later
Raising money to train magicians to go to children’s hospitals?
Just making sure I’ve got that right.
Worked up to 105# on the snatch balance, failed twice at 115#.
Met: 13:32 I think. At rx, but not sure if the maroon kb is 2.0.
Brett R, are you going to sign up for the magician training?
Took every bone in my body to make it to the 6am today.
Snatch Balance @ 55, failed at 65
Metcon:
10 wallballs #8
20 KBS @ 1 pood
30 DU (scaled to 20)
Time: 14:29
Just plain sucked all around, thank god it’s Friday!!!
Today was rough. It was super hard to even get out of bed this morning.
Balance snatch- 50# (pretty much absolutely suck at anything involving an overhead squat).
Metcon
10 wallballs 8# (probably should have scaled to 10#, but its been a while since I did wallballs and I was absolutely terrible at them last time).
20 Russian KBS 1 pood (thank God they were only Russian swings, if they were full swings I highly doubt I would’ve finished under the time cap).
30 DU (scaled to 60 singles)
10:08
Post- 10 min row.
Oly Focus 6.4
A1 – Press (off of calc’d 1RM #175)
1×3 @ #105
1×3 @ #118
2×8 @ #126
1xAMRAP @ #126 – 10 reps
Didn’t feel particularly light today but checked back to cycle 3.4–during the 5/3/1/AMRAP got 1 set of 10 @ #125, so it’s progress.
Push Press, 5×5: 155-175-175-175-175
Had to warm up a bit for these. Weight and speed felt good, pretty tired by the end of this.
Conditioning:
20-15-10-5
Pullups
HSPU
Ball Slams @ #30
Time: 7:42
Going all strict on the HSPU resulted me in getting exposed on this. PUs and BS unbroken, HSPU 10-10 / 8-7 / 5-3-2 / 5. Would normally consider this one a 5 minute workout when fresh, but shoulders were cashed after the strength work today. Some tough work today, back at it tomorrow.
A1: Press
1×3 @ #110
1×3 @ #118
2×8 @ #130
1xAMRAP @ #130 – 10 reps
A2: Front Squats, 5×4-6 @ #195(?)
B: Push Press, 5×5 @ #185
Conditioning:
20-15-10-5
Pull-ups
HSPUs
Ball Slams @ #30
Time: Somewhere between 15:00 and 20:00. Did 12 unbroken HSPUs in the first set and then fell apart on those. I love and hate humbling workouts like this.
Did this one yesterday
snatch balance: worked up to 57#, but really slow coming into the squat.
Wb:12#
scaled to 1 pood
DU: 30
TIME: 10:04
So excited I’m able to string together my double unders. It only took about 1 year, but finally got the hang of it. Able to string at the most about 15 together. This workout really had me winded. Tried to go unbroken on the wb but had to take a couple breathers in between the du.
I’m with Brooke and Melissa. Very hard to get out of bed this morning.
Snatch Balance: Worked up to #65, should have had more but ran out of time.
Metcon:
5 rounds:
10 wallballs: 14 power wall balls (running 20 miles tomorrow)
20 Russian KBS: 1 pood (should have done 1.5)
30 DU (scaled to 15 double unders)
8:36
I think I may have scaled a little more than I should of. Since I have a big run tomorrow, I wanted to keep things a little easier then usual. I should have done more double unders and moved up the KBS.
Post- 10 min row.
I’d like to know where I can sign up to get paid to train to become a magician.
Not to take anything away from the fundraiser, but I LOVE Riley. Look at that face!!! Personally, I’d prefer a visit from her over a magician.
6 am row work
warmed up with the 6am class.
6×500 m w/ 5 minutes rest between
1) 2:08
2) 2:06
3) 2:07
4) 2:09
5) 2:08
6) 2: 08
stroke count between 30-32
consistent… always consistent
Strength 2.6.4
A1: Press
1×3 @ #95
1×3 @ #105
2×8 @ #115
1xAMRAP @ #115 – 8 reps
A2: Front Squats, 3×4 @ #195; 1xAMRAP 10
B: Push Press, 5×5 @ #135
No time for conditioning.
Snatch Balance
5 Rounds for time of: (15 minute cap)
10 Wall Balls (20/14)
20 Russian Kettlebell Swings (2/1.5)
30 Double-Unders
I did this one Rx yesterday. I think my time was 1115. Had some major trouble with DUs at the end. Could not get in a rhythm and they were slow.
A1: Press
1X3 @ 120
1×3 @ 135
2×8 @ 145
1xAMRAP @ 145, 12 reps
A2: Front Squat
4×5 @ 195
1xBeat Brett L @ 195, 11 reps
B: Push Press, 5×5 @ 185
Metcon:
20, 15, 10, 5
HSPU w/ 1 Ab Mat
Pull Ups
Med Ball Slams @ 30
12:37
CrossFit Chicago Hoodie Pre-order info:
http://bit.ly/T4HWE6
We have samples for you to try on in the lobby area. There’s a medium, large, and XL on the clothing rack behind the Reebok display. Preorder ends at 5pm.
Snatch Balance at 57#
I actually found this enjoyable. My traps are already on fire. Would’ve loved to try heavier but ran out of time.
WOD 12:11
Used 8# WB 3 rds/10# 2 rds
1pood KB
Horrific experience with DU attempts finally gave up and went to singles!
HUGE THANKS to Bryce for the much need assistance on the DU after class!!!
And as far as the magician fundraiser…sounds kinda silly but I work at the childrens hospital and the kids looooooove them! Hey its better than clowns! :)
Lifting the thread:
If anyone has experience with video, creating web assets, email blasts, etc. and is looking for work, email me gnataxela@gmail.com.
Whats a “manmaker”
frustrating 6am session this morning
worked up to 125# on the snatch balance
Conditioning: 12:30+
Poor form on the KBS led to early fatigue and couldn’t find the rhythm on the DUs – I probably spent 60% of my total time trying to complete those. Rough morning, but something to build on next time around!
@Melissa d:
Great Yoga class yesterday evening with Kevin and Jeremy. Really helped stretch me out and take away some of that soreness from this week’s wods. Looking forward to doing this every Thursday! Thanks for the excellent instruction. I look forward to next week.
I agree with all of those who said in earlier posts that it sucked getting out of bed and getting to the box this morning… add the soreness from the rest of this week and it double sucked!!
Snatch balance work:
* up to 60# – I may have had more in me, but the glute/hamstring soreness from the last couple of days really limited my squat mobility…. @ Ke$ha, just think if you would have taught class Wed. night I would’ve been really screwed! Lol!!
WOD:
5 rounds
10 wall balls @ 12#
20 russian kbs @ 1.5 pood
30 du’s (sub’d 15 for 1st 2 rounds, then last 3 rounds I had to do 10 singles and 10 du’s b/c I couldn’t string any du’s together).
12:49?? (I may be off by 10-20 seconds, but added instead of going down)
Everything was unbroken 1st round, but then du’s went downhill and everything had to be split up the last 2 rounds.
A1: Press 1×3@90#, 1×3@101#, 2×8@110, 1×6@110 amrap
A2: FS 4×6@175#, 1×8@175# amrap
Conditioning: 20-15-10-5 PU/HSPU/Ball Slams(30#)
8:15
PU unbroken, HSPU (20/15+5/5+5/5), Slams unbroken but slow, felt the red wine, Pumking, and bacon cheddar hot dogs from last night the entire way through, I need an intervention.
Pretty rough during the HSPU with the shoulders cashed out after those presses. Good practice concentrating on a solid kip each rep though.
MAN MAKER
http://www.youtube.com/watch?v=gczI5sINn9U&sns=em
Todays WOD, RX
10 Wallball- #20
20 KB Swings- #2 Pood
30 DU
Time 11:45 Totally felt Tuesdays workout from yesterday.
Now for 72 hours of Faileo, hmmmm just the way I like it.
Enjoy your weekend all.
@ Bryce thank you for the mobility exercises.
Jumped in with the 4:00 crew today.
Snatch Balance – 135×2/185×1/205×1/215 Fx1
215 was right there, but had to cut it short for the conditioning.
5 rounds of: 10 Wall Balls, 20 Russian Swings, 30 Double-Unders
6:16
Good sprint on this, and actually felt pretty decent after moving the rest of the black mats upstairs with Carrie earlier.
Snatch balance, worked up to 185#. Failed 195 but it’s for sure doable + some.
Metcon 5 rounds
10 20# wall balls
20 2 pood Russian kbs
30 double unders
6:59. A few trip ups on the du, rest unbroken.
Post–I’ve been avoiding the rower lately. The machine is evil, and frankly I don’t like it. Eased back into it a bit today.
2000m @ 70%–7:51 6 min rest
1000m @ 80%–3:36 4 min rest
500m @ 90%–1:38 3 min rest
250m @ 100%–:42
Didn’t have the motivation to Really do any nasty intervals today, so kept the intensity low and breaks long. I’ll start dialing it back up soon.
10 min plank
Snatch Balance
worked up to 60#
10-30-50-55-60
felt a good amount of pain in the right wrist on 50# but I knew I could handle more so I pushed it. Last two rounds weren’t too bad pain wise. With more time I would’ve tried for more weight
5 Rounds for time of:
10 Wall Balls (10#)
20 Russian Kettlebell Swings (1 pood)
30 Double-Unders (scaled to 15)
time = 8:49
if only i could string my double DUs together
Post:
Rowing class HW
10min row
1832m
avg watt = 80
A1 – Press 1×3 (60%) #105
1×3 (67.5%) #115
2×8+ (72.5%) #123
1xAmrap= 12
(2 min rest)
A2 – Front Squat 5 x 4 (57.5% of 1RM Back Squat) #215
(2 minutes rest)
B – Push Press 5×5 (100% of Press) #135. Went light with this. Should have been 170
(90 seconds rest)
Conditioning
20-15-10-5 reps of:
Pull-ups
Handstand Push-ups (w/ab mat,#10 plate)
Ball Slams #30
Time: 9:39
D – Overhead Band Pull Apart 3 x 30
(black band)
Snatch Balance work at 75#
I was really trying to work on catching the barbell all the way at the bottom of my squat. Felt a little better today. The fear of letting the bar go weightless overhead and catching it is a huge limiting factor for me in many Oly lifts. Thought this was a good exercise.
Metcon Rx’ed: 8:56
Had to break up the last set of KBS 10-10 and 2-3 DU trip ups. Felt pretty good overall, but my splits weren’t pretty. I think it was approx 1:30, 2, 2:30, 3. Need to be steadier.
Snatch balance @ 95# and 115#.
WOD
20# WB
1.75 Pood for all but rd 5, when a 2 Pood freed up.
DUs are still pathetic.
11:40 something or other. DUs limiting factor. Focused on jumping straight up instead of letting feet fly behind me
Good to see Man Makers in a WOD. Did them once with my nephew Max. They’re like a burpee you would do in a fever dream.
Front Squat
1 x 5 reps @ 220#
1 x 3 reps @ 250#
1 x amrap @ 280# = 5 reps. had one more in the legs i think but fingertips were barely holding onto the bar at rep 5 so i’ll take it.
+
Snatch Balance work up to 225#. shaky rep at 225# where i wasn’t in full control at the bottom. it’s been too long since i’ve done these and it showed
+
10 rounds:
5 unbroken squat snatch @ 135# for first 5 rounds/5 unbroken squat clean @135# for last 5 rounds
30 double unders
TIME – 9:58
another classic wtf was i thinking wod but i got it done and all unbroken. orginally i was going to do 10 rounds of 5 snatches but decided about midway thru that i needed to get some clean fun in too.
this one ended up being good crossfit “fun” by the last 3 rounds where i saw that sub 10 mins was possible. different to have the full snatch and clean in the same wod but the transition didn’t seem awkward at all which is good. fun times and definitely ready for a deload week next week or at least my version of one
@Deadepool- “aka” is hereby prohibited in monikers. It belittles the concept of a moniker and indicates that you might be less than happy with your moniker. Gotta own it dude!
Oly 6.4 today- press
Press 2×3 #95 (too lazy to go with #85)
Press 2×8 #103, 1x AMRAP = 13 Happy with that.
Front squat-
5×4-6 #185. Didn’t AMRAP, I was following blog instructions and what Big Daddy told me.
Metcon:
20-15-10-5
Pullups
HSPU (to 1 ABMAT)
#30 med ball slams
8:49
HSPU were unbroken for the first 20, which means maybe I should have not used the abmat, but the prospect of doing 50 HSPU was intimidating.
Press 5×5, worked up to #135. Shoulders were cashed at that point.
OH band pull aparts.
I miss JoeP.
Snatch balance at 42lbs
Anything overhead seems to be weakness for me so I went light to focus more on form.
Metcon:
10 WB (10#)
20 RS @1pood
60 singles wasn’t in the mood to frustrate myself on DUs since I’m still very much inconsistent with them
10:29
Snaha balance
135-155-165-185
WOD
7:03
Tripped up once on last set of du’s and it cost me a sub 7 time
Snatch Balance – 165#
WOD – 10:38
Still battling some congestion. First two rounds were done with a 70# dumbbell, which sucked, and put me behind the Bryce pace right from the start.
@ Titanium-
My AKA was merely a transitional tool and to provide some back story. Every anti-hero has a back story. Even Canadian ones.
Snatch balance 125#
Metcon 5 rounds
10 20# wall balls
20 2 pood Russian kbs
30 double unders
8:33
From 9/21 6am class.
5 Rounds for time
10 Wall Balls (20#)
20 Russian Kettlebell Swings 1.5 POOD
60 single unders
9:51