Sunday, February 3, 2013

Monday 2.4.13


1.  Halting Snatch Dead lifts
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets with chest over the bar (aka "the jumping position"), pause again a second time before for standing to full extension.  

2.  Halting Power Snatch
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets (aka "the jumping position"), pause again a second time before Power Snatching the bar overhead.

3.  7RFT:
7 OHS, 95/65
7 Burpee Box Jumps, 20"

40 comments:

  1. For the first 2 parts, work up 3x2 across or climbing?

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  2. 1. 225, 245, 255
    2. skipped but will do later
    3. 6:20 Rx - Got up with the 6 am class this morning. First time working out that early in a while. Felt different for sure. Shoulder is feeling better after taking the whole weekend off.

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  3. Woke up late after staying up to watch SB. Had to rush to get something in.
    Skipped 1 and 2, modified 3 to give shoulder another rest day. Did 7x 7 front squats 135, 7 no jumps 24 (games). 8:17. Felt sluggish and slow this am but happy that I got something in.
    Have a great day!

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  4. 1. 255# across

    2. 165-175-175 (failed on 2nd rep)

    3. 7:24

    Have a great week ahead guys!!!

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  5. Over did it this weekend. Today will be a rest day.

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  6. 1) 185# across, felt good

    2) 135# across

    3) 6:46; for the burpee part I did games standards for the burpee box jump-over (that was in the chipper workout.) For some reason I thought that was being prescribed in this WOD. So I didn't fully stand up on top and clear the hips, just cleared the box.

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  7. 1)275,295,295
    2)175 across
    3) 9 minutes and change....totally underestimated how my body was feeling after doing "Tully" yesterday, was fine for 5 rounds then BOOM Wet Spaghetti

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  8. 3) 6:49. Overhead feels much better the more I warm up and was easier as the rounds went on. Go figure. Was not gassed at the end, but glad I focused on technique.
    1) a bunch of sets, up to 185
    2) started moderate, dropped down to PVC to dial-in form, and slowly worked up to 175, which felt almost as light as an empty bar. Stopped there since I had done a bunch of sets already. I am thankful for the great coaching I got this morning (and always receive). It's amazing how much improvement my form needs and how some targeted feedback from a coach can make the world of difference!

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  9. 1. 175x3x2
    2. 145x3x2
    3. 7:57, took it easy, ate way too much last night and felt sluggish.

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  10. 1. 70kg-90-110
    2. 70kg...not even close from the high hang...dropped to 60kg...finished there across. Grip strength still a issue, might have a fracture that the ER doc didn't see, still hurst like a bitch when pulling
    3. 7:24....2 min rest then 100 du for time- 1:15

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  11. 1.
    75 kg across.

    2.
    50 kg across

    First day back after a whole week a bad cold. Took it easy.

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  12. What's the best way to position yourself for the box jumps? Perhaps stay sideways to the box and jump laterally? Is that allowed? Just from a time perspective what is the most efficient?

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  13. 1). 275
    2). 175
    3). 8:35 Unbroken but box jumps must be slower than the group. I felt fast during transitions

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  14. M/5'9 140 14 yrs old:
    1: 145
    2: 85
    3: 8:06 (65lbs)

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  15. Right shoulder sore from MU mishap Sunday (not the WOD - just horsing around) so laid off the overhead

    1. 225# hard to hold the grip
    2. skipped
    3. MOD WOD (a la Derek) 7 RFT of 7x135#FS+7x24"BJ (games standard) 5:29

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  16. 275
    175
    7:46 not bad considering i drank all day yesterday.., now I feel like i'm dying haha

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  17. 1) Did all three round with 120#lbs - really practicing on form, specifically keeping my chest over the bar!
    2) 85-90-95 - I could have gone up a little bit, but I wanted to pracitce form.
    3) 6:50 RX

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  18. 205,225,245
    155,165,175
    Helen 8:54 new pr
    Rested 3 min
    Then 100 sit-ups for time 2:58

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  19. M/20/5'11"/175

    1. 70kg across (this is all my lats could handle to legitimately keep the bar in the pockets while bent over)

    2. 70kg across

    3. 7:20 w/ 2 extra burpees by accident
    - This was my second WOD I did in my dorm this year.
    - Kind of a funny one, so I recorded it: http://www.youtube.com/watch?v=GsJYj2rGKgY

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  20. 1. 225, 245, 265

    2. 115, 135, 155

    3. 9:32Rx

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  21. 1. 255# across
    2. 165# across
    3. 5:27 RXd

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    Replies
    1. Cash out (Goat and core work)

      OTM x 10
      odd: 40 DUs (unbroken)
      even: 5 super strict T2B

      Delete
  22. 1) 205, 225, 245
    2) 135, 145, 155.
    3 8:05
    Wrist been hurting since Burpee wod a couple weeks ago

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  23. Second day back...skipped 1&2.
    3. 6:24 rxd

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  24. 1) 275,295, 315
    2) 185,185,205
    3) 7:26 Rx

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  25. 1.245-265-265
    2.155-165-175(missed second rep)
    3.7:15

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  26. 1. 235
    2. 185
    3. 5:51Rx (Games standard)

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  27. 1. 215/ 225/ 225
    2. 145/ 155 ( fail 2nd)/ 155
    3. 7:59 rx

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  28. Long time lurker, first time commenter. I've been following the programming for about a month and a half, now - I'm having a lot of fun and seeing good results.

    M/25/6'0"/185

    1) 225 across
    2) 135, 155, 165
    3) I didn't read the WOD carefully enough, so I did 10 reps for each exercise per round. 12:24. The burpees sucked the life out of me.

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  29. 1. 205, 225, 255
    2. 135, 185, 205. felt immediate improvement in my 3rd pull.
    3. 6:17 rx
    burpee box jumps are so fun not. haha great day!!!

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  30. 1. 245 across

    2. 155, 165, 170

    3. 8:04

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  31. 1.225
    2.135/145/145
    3. 6:57 (games standards)

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  32. From the Ruination CrossFit crew:

    Tonia-5:45
    Paul- 6:26
    Cole-6:39
    Harry-6:22
    Rich-8:03
    Courtney- 7:33
    Brigitte-7:23
    (all RX,games standard BJ)

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  33. 1. 205, 225, 225
    2. 135,145m,145m (missed 2nd rep on 145) great drill for me as I missed if I don't open my hips all the way
    3. 10:18. Very slow

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  34. 1. 275# across

    2. 175# across

    3. 5:44

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