Tuesday
Feb212012
Tuesday, February 21, 2012
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Deep squats make strong ski legs!
- Warm Up
- Strength Work (1R@95%)
- AMRAP in 10 minutes of:
30 Double Unders
6 Snatches (95 pounds)
6 Burpees - Stretch!
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Reader Comments (55)
Daily Back Squat to 275
Daily Front Squat to 225
Bench Press to 155 x 5
WOD:
AMRAP in 10 minutes of:
30 Double Unders
6 Snatches (95 pounds)
6 Burpees
An EPIC 1 Rd + 31. I stayed with trying to do consecutive DU's. Managed 4 consecutive at one point.
Great work this morning everyone!
Press x5 to 60
WOD
AMRAP in 10 min:
30 Double unders
6 power snatch (40#)
6 burpees
4 rounds
Still struggling with the length of the new ropes. I was happy to hear Tony say that they will be cutting some of the long ropes. Did double unders the first three rounds then switched to single unders the last round. Too many F Bombs were coming out of my mouth.
WRT the power snatch, I need to work on form.
Way to stick with the DUs Mike.
Good work morning crew.
WOD:
AMRAP in 10 minutes of:
30 Double Unders (sub'd for single unders)
6 Snatches (35 lbs)
6 Burpees
3 Rds + 91.....snatches were difficult this morning. Thanks Jodi for correcting my form....made a huge difference. Have a great day everyone! :)
Push Press
up to 3x120
WOD AMRAP 10 minutes
30 du's
6 front squats 120lbs
6 Burpees
6 rds + 24
Super work morning gang!
DarrenM, nice squat PR yesterday!!!
Squats to 190
WOD - AMRAP - 10 minutes:
30 DU's (subbed SU's x 3)
6 Snatches (70#)
6 burpees
3 rounds plus 29.
Nice work everyone. Nice to meet you Kevin.
Daily Squat: 135x3, 185x1, 225x1, 275x1
Bench to 120
AMRAP in 10 minutes of:
30 Double Unders
6 Snatches (95 pounds) - sub 6 plate box jumps
6 Burpees - sub reverse
5 rounds + 8
I choose to believe all those squats are why Michael won his ski meet on the weekend. Maybe we should sow a big CF patch on your ski jacket. Congrats !
Good grit MikeC with the DUs and I echo Jane's congrats on the squat PR Darren - that was quite the effort on the last rep up - pure determination.
René
Press to 55 x 5 - reset seems to have worked my formed stayed much stronger.
WOD (ugh)
amrap in 10 min 30 dus, 6 snatch, 6 burpees
5 rounds
used 45# and still subbed to power snatch after first 2 lifts,
head just was not in it today. - glad its done but didn't really make the most of my gym time today.
nice push presses this Morning Jane. you push pressed today more than I squatted yesterday :)
Bench press, 5 reps...160. Managed all five. Heels help. Thanks Mike.
WOD 10 min AMRAP
30 DU
6 snatch (95) subbed 75
6 burpees2 rounds 33
Really felt this in the groin. Ouch. Then form sucked so fatigued early. Not very happy with this effort. Might work on OHS score next WOD with them. Probably see them in open WOD.
Have great day all.
WOD Amrap 10 min
30 Double Under
6 Front squat @ 135lb
6 reverse burpee
6 rounds + 23
Tough Wod. I still look like a turtle on his back doing reverse burpees, and the front squats were tough I think from not being able to do them for a few weeks. It was nice to work out with some new people at the 11am class. Had extra time in the warmup to put my shoulder through some paces, presses, light KB snatches, kipping pullups, KB swings, and pushups. Everything felt good but the pushups so I think it'll be a bit before I start benching again. Happy with progress though!!
Jane you got me by 1 rep!!
Chris
press to 47--only got 4 at 47, but, for me, that's progress. Getting closer to 50 which is where I got stuck before. Try again next week.
WOD AMRAP in 10 minutes of
30 double unders (subbed 90 singles)
6 snatch (15)
6 burpees
4 rounds plus 9. Thanks for saying that my overhead squat is getting better, Jodi. Overhead squats kill me, but encouragement helps!
Daily squats to 245
Press to 105
WOD:
AMRAP in 10 mins:
30 DUs (x 3 SUs)
6 snatch (95) subbed 65
6 burpees
5 rds.
Thanks MikeC would have 4 + rounds without the encouragement.
CURLING! CURLING! CURLING!
I have 11 signed up, a few more if spouses are coming along. Let me know if you are interested, either on the CFF or Paleo FB page, or email sloder2000@yahoo.ca $15 for 2 hours. No experience or special equipment necessary!!
Press up to 50
15x5
25x5
35x5
40x5
45x5
50x5
WOD
AMRAP in 10 min of:
30 double under or 90 singles
6 snatch (2)
6 burpees
Did 2 + 2 snatch
Great workout nooners!!!!
Press up to 60 lbs
WOD:
AMRAP in 10 minutes of:
60 SU
6 Snatches (25 pounds)
6 Burpees
4 + 96 .. I was hoping to get at least 5 + rounds, however I was having a really hard time skipping today. On the upside my chin ups are getting better, was able to get 5 consecutive ones :)
Great work today nooners!!
Reset. Feeling good. Nice working with ya Gil, Lana and Kim!
WOD – AMRAP in 10 mins of:
30 DUs
6 Front Squats (75lbs)
6 Burpees
3 Rds + 23
Yay! I accomplished my two goals of at least 3 rounds and beating Mike C (love ya Mike! ;-) ) The DUs have really come together – 16 consecutive. *PR*
Nice work everyone. Awesome deadlift Elvira – love your determination.
Squats x 5R (rebuild)
75, 90, 105, 120, 130, 140
AMRAP in 10 minutes of:
30 Double Unders - sub Lunges
6 Snatches (65 pounds) - Power Snatch + OHS
6 Burpees
4+11
Holy leg burner with the lunges!
Awesome work on those DUs, Peta and Congrats on the DL, Elvira!
Press
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5 *PR
WOD: AMRAP in 10 minutes of
30 DU
6 snatch (55#)
6 burpees
4 + 13
DUs are coming along, think I managed to string 10 together at one point. Still need more practice.
Cleans
95,115,135,150,165,175x3
AMRAP in 10 minutes of:
30 Double Unders
6 Snatches (95 pounds) Power Snatch + OHS
6 Burpees
4 rounds +36
Nice little wod. Good work everyone.
I felt kind of crappy coming in (sore shoulder, stressful week last week during which I was a no-show at the gym, ate all the wrong things, etc.) and asked Coach Jodi how much I should reset... she discussed what was going on to make me feel like resetting and convinced me to stay at the same weight as last week instead. She said this so sweetly that it was only afterwards that I realized that I'd just received a "quit yer whining" kick in the ass :) I'm glad she did, though: with a little hollering from Adam and Scott to keep my focus I got all 5, and am on course to tie my PR next week.
Heavily modified WOD to be kind to my shoulder, though: AMRAP in 10 minutes of
30 double unders
6 box jumps (24")
6 reverse burpees
3R + 31
Love the new ropes, although I was surprised that the "short" are long enough for me (I'm 6 foot 1).
Good energy today, nooners. It's nice to be back.
Press reset to135lbs, so far at 120lbs x 5. Feels solid.
WoD- 30 DU's
6 Snatches @ 95lbs
6 Burpees
2 rnds +31. DU's let me down again. Figured out a few things about correct length, etc. Should be good by next week!
Great work Noon Gang!
bench. 155 160 165 all prs :)
chinups x 10 :) Pr
wod. amrap in 10 of
30 double unders
6 snatch 65lbs
6 burpees.
3 rnds
Really struggled with the snatches today. really hard on my shoulder and wrist but fought through it. and am happy with this days work.
Mobility Drills
Warmupx0.??
Press
45x1
55x1
65x1
75x1
85x1
90x1
Power Snatch Practice
45x3
65x1
75x1
85x1
95x1
Power Clean Practice
95x1
115x1
125x1
135x1
AMRAP in 10 minutes of:
30 Double Unders
18 Squats
6 Burpees
Score: 6 Rounds + 30 Double Unders + 5 Squats
No discomfort with snatches or cleans today. WOOT!! Kept it light...I was still letting it affect me mentally. Subbed out air squats for snatches today. High rep air squats seem to loosen things so figured it would be a good idea.
press 30, 35, 40, 45, 50, 52# x 5
WOD
AMRAP 10 minutes:
30 double unders (sub 90 su's)
6 snatch (40#)
6 burpees
3rds + 2
snatches were definitely a challenge for me but they did get better throughout the WOD with the help of your coaching Jodi - thanks!
Deadlifts to 230
125x5
150x5
175x5
200x5
215x5
230x5--Harder than the last time, but I made it. Thanks for letting me deadlift today, Jodi. Thanks for helping be get those last few, Peta and Patrick.
WOD AMRAP in 10 min
90 single unders
6 power snatch with 45#--I was tired after my deadlifts.
6 burpees
4 +90
Excellent job on the DUs Peta, Patrick, and Lana!
Off to NYC tomorrow morning. See y'all next week.
Warmup
Squats to 210x5. Tied PR
WOD sub 3x single unders and 55#
3 rounds even
It is amazing how even just a little bit of consistency makes such a big difference. Last week I was struggling just to make it to the end of the workout. Today I felt like my mindset to push myself was coming back. Great workout.
Farted around with some light press work, doing a reset to a PM next week.
AMRAP in 10 minutes of:
30 Double Unders
6 Snatches (95 pounds)
6 Burpees
4 + 33
Pullups were tough as hell today. Only got 9 in the two warmup rounds. Hit my 23 eventually
OH press
5x45,55,65,70,85,90
Felt good. Kind of feel like I was leaning back a bit but Jodi didn't notice so it's good. Gonna get someone to watch more closely next time. 95 is a number I've stalled on twice before. My PR is 115. Things aRe gonna start getting tough in the next few weeks. Pretty much close to, or at, PRs for squats, presses and Deadlifts (power cleans are new to me so it's all pr)
AMRAP 10 min
30 dbl unders
6 power snatches 60#
6 burpees
2+32
Kept at it with the double unders. First round felt awesome but struggled after that
First time trying snatches. They were tough as hell. After the third rep on round 1 I tried to take off the 2.5 plates, but Jodi caught me and told me to man up. As always, glad I did. Round 2 felt better. I did 5 reps instead of 6 by mistake. Only on the snatch though.
I'm just bugging you. You really did awesome. DU's will come eventually, so I'm told! LOL
CFW
Bench Press x 1 (reset)
90, 110, 130, 145, 154, 162
Good working with you Kim, Lana and Peta!
WOD - AMRAP 10 minutes of:
30 DU's - subbed lunges
6 snatches 95# (2 movements)
6 burpees
3 rounds +10
Thanks Jodi for the tips! Good work Pat3, Adam...
Run intervals - 2x1200m + 4x 800m - awesome day out there!
50min Cycling class - spend most of the time off the seat! Tough class!
For those on the fence about the Crossfit open - its just another workout! 3-2-1-go!
Squat
95x5
115x5
135x5
150x5
165x5
175x5
AMRAP in 10min:
30 Double Unders
6 snatch 45#
6 Burpees
3R + 21
Squats to 95 (+ 10#'s next week!)
WOD - AMRAP - 10 minutes:
30 DU's (60 SU's)
6 Snatches (30#)
6 burpees
3 rounds plus 99.
Awesome Workout!
Continuing to rest the shoulder, swapped overhead press for powercleans to 105#
WoD
AMRAP in 10mins of:
90 Single Unders
6 Box jumps - 6 plates (shoulder rest)
6 burpees
Having a difficult time with double unders.
Started with a short rope & double unders, and I kept whacking myself in the back of the head somehow. I ran and grabbed a long rope, and couldn't string any DU's together. So by round 2 I gave up and went with SUs. I think it is a combination of thinking about it too much and going to fast. I won't give up next time.
6 rounds + 90 single unders.
box squats to 130x1 (95% of 135)
WOD
30 Double Unders (subbed singles x3)
6 Snatches @ 35 lbs
6 Burpees
3 rds + 91
Fun one!
Good work sixers :)