WOD 11/28/11
500M Row; 3 minute rest
400M Run
5 min Hip/Shoulder Mobility
Hang Power Clean and Jerk– 5@ 60% 1RM, 3@ 70% 1RM, 2@ 80%1RM
Hang Power Snatch – 3@ 50%1RM, 2@ 70%1RM, 1@ 80%1RM
L-Sit- 3 rounds of 30 seconds (5 burpee penalty for every break in posture) 1 minute rest every time 30 seconds are accumulated
Skin the Cat– 5/5/5/5
penalty burpees
Fun class!
400 m run NFT.
Nice light jog with Aaron. 🙂
500 m row.
I PR’d at 2:15! I guess this is the first time in a long time that I’ve done 500 m specifically. The last PR was 2:33 back in March.
Hang Power Clean & Jerk
WU 5 @ 35#
5 @ 60% 1RM => 50#
3 @ 70% 1RM => 60#
2 @ 80% 1RM => 70#
These felt good and mostly easy.
Hang Power Snatch
WU 3 @ 15#
3 @ 50% 1RM => 40#
2 @ 70% 1RM => 55#
1 @ 80% 1RM => 65# F!
1 @ 75% 1RM => 60#
I failed on the 80%. After completing the lift at 75%, I felt like maybe I should attempt 80% again, but I didn’t… I seriously think this was probably my first time doing Power Snatches (on purpose).
Instead of L-sits, I did Pelvic Tilts (aka Cat-Cows aka Angry Cats). I did 3 sets of 30 sec holds.
Then I did 5 burpees for solidarity.
Then I laughed at the idea of a pregnant woman trying to do Skin The Cats. Think about it…
Nicely done Gillian, PR’ing during pregnancy= badassocity!
500m row – 2:32
400m run 1:38
hang power clean 35×5 45×3 55×2
hang power snatch 35×3 45×2 55x1Faiillll
I need to stop being such a wuss with the barbell!! grrr
L-sits were all broken up – I blame myself laughing for Rory’s break on his last sit…sorry Rory, I wouldve done your burpees!
Skin the cat (what a name) i did jumping. these were fun.
No worries Ruthie. I was out of gas anyhow.
Nice run time by the way. You fast!
pshh…thanks. that was just me hopelessly chasing after you and sam.
Avoid daily nut-flour consumption…
http://www.marksdailyapple.com/are-nut-based-baked-goods-healthy
Great to be back today
500m Row – 1:49 PR
400m Run – 1:22
Hang Power Clean & Jerk 5×90 / 3×100 / 2×115
Hang Power Snatch 3×60 / 2×80 / 1×95
L Sit – 30 Sec / 30 sec / 25 sec, 5 sec…Almost had it!
+ 5 Burpees
Skin The Cat 5 / 5 / 5 / 5
Hey! You PR’d too! WTG!
400m run – 1:35
500m row – 2:03
HPC&J – 5@60 / 3@75 / 2@85
HPS – 3@40 / 2@55 / 1 @60
400m run=1:19
500m row=1:46
HangPower Clean& Push Jerk= WU- 5@ 45 WS- 5@120/3@130/2@155
Hang Power Snatch= WU- 4@45/ WS- 3@85/2@115/1@130
L-Sit- 30 seconds= 2 rounds unbroken last round one break in posture= 5 penalty Burpees
Skin The Cat= 3 x 5 on the bar unbroken 5 reps on rings unbroken.
Nice having you in my class Coach!!
Nice to be Coached by the sexiest coach at CF718:p
Row 500- 2:07
Run 400- 1:46
Hang power cleans- 5@ 60lbs, 3@ 70lbs, 2@ 80lbs
Hang power snatches- 3@ 40lbs, 2@ 55lbs, 1@65lbs
L-sits- 3 rds all unbroken
Skin the cats- 5/5/5/5- all broken- these things friggin terrify me, did the 1st 2 rds on lower rings and then moved to the high rings for 2nd 2 rds, felt stronger and more confident and less like I was going to fall to my death as I got further into them, so that was good.
500m warmup row : 1:40
Hang Cleans – 135,155, 175, 185
Hang Power snatch – 95, 120, 135
Skin the cats – cool movement really proud of Jose on these tonight.
Did 5 unbroken, 5 unbroken then 10 unbroken due to time constraints.
Then a nice 15 min Primetime stretching session, yes it’s working Steve is almost at those toes and his form is improving in all of his lifts. I encourage all of the members to stretch instead of running home. Trust me.
Tom
Thanks for the encouragement T…
Got to finally skin my cat!!!! Needed 3 guys to spot me during this science project.
Run: 1:14 (PR I belive)
Row: 1:40
Can not remember my weights sadly for the oly stuff 🙁
L Sits, all unbroken, but Knees were bent
Skin the cat, first set I touched the ground, but every one after that was unbroken and just about full ROM. Couldn’t even get half ROM when I did them last month, progress, woo :).