WOD 1/9/13 C
3 Minutes of OverHead Mobility
A- WU- 1 Minute Row @ 50%/1 Minute Row @100%/10 Seconds x 3 (30 seconds total)- HandStand Hold (snatch width)/10×3 Kick Up to HandStand/2 RNFT of: 10 PVC OHS/6 HSPU (Snatch Width/8 Minute Cap)
B- Hang Snatch- 3 Minutes WU to 70% + 3/3/3/3/3 @70% ;1 Minute Rest Between Efforts (15 Minute Cap)
C- For Time- 10 Stone Ground To Shoulder (HBD)/15 Shoulder to Over Head (95/65)/10 St G2Sh/10 Sh2OH/15 St G2Sh/10 Sh2OH (15 Minute Cap)
3 Minutes of OverHead Mobility
A- WU- 1 Minute Row @ 50%/1 Minute Row @100%/10 Seconds x 3 (30 seconds total)- HandStand Hold (snatch width)/10×3 Kick Up to HandStand/2 RNFT of: 10 PVC OHS/6 HSPU (Snatch Width/8 Minute Cap)
B- Hang Snatch- 3 Minutes WU to 115 + 3/3/3/3/3 @115 ;1 Minute Rest Between Efforts (15 Minute Cap)
C- For Time- 10 Stone Ground To Shoulder (HBD)/15 Shoulder to Over Head (95/65)/10 St G2Sh/10 Sh2OH/15 St G2Sh/10 Sh2OH (15 Minute Cap)
8:15 (125lb stone/strict press for sh2oh)
Hey D- I think u guys ended up doing 3 rft of 10 stone 2 shoulder(@120)10 press(@95).?
Jes told me after that she ran u guys through the strength wod 🙂
I did what’s on the board. I didn’t like doing less than what was scheduled
Kettlebell class
A- WU 3 min cal row (46) and then 30 KB Thrusters (12kgx2) 6:14 That was a killer WU
B- KB Snatch (two arms at once) 5 min WU and then 10 min work with a 3 min burpee penalty everytime you drop the weight. Started with 12kgx2 for first 3 minutes then dropped them for 8×2. No clue what I got..but somewhere around 50. 9 burpee penalty. This was a serious forearm burner…mine were screaming!
C- 10 Goblet squat (1.5 pood)/15 SH2OH (12×2)/10 Goblet squat/10 SH2OH/15 Goblet squat/10 SH2OH 4:14
KBell is always awesome, thanks Coach Iz!
Glad u enjoyed it and great job. Ur welcome Muscles 😉
6am Strength WOD – big class today.
A: WU: 3RFT 1 Minute Row + 50 Air Squats: 5:12, i think
B: Hang Snatch: Max Effort: 45/45/45/75/75/95/95/105(F)
C: 3RFT: 10 Stone Ground To Shoulder (HBD)/10 Press (95/65): 25/25 (95lbs S2Sh, 75lbs Press) before time ran out, I think 10 mins.
w/u 2 RFT 1 minute max calorie row/ 50 air squats= 5:04 39 calories
Hanging Snatch- 1rep max – 3×75#/ 3×95/ 3×115/125/135/145/155F
atlas stone/ shoulder press 3 RFT- 10 stone shouldering at 120#/ 10 Press at 95#=10:03
CT and Cahill good work this morning! Keep it up!
Strength workout:
w/u 2 RFT 1 minute max calorie row/ 50 air squats= 5:02 // 36 calories
Hanging Snatch- 1rep max – 7@ 45# / 4@ 55# / 4 @ 65# / 4 @ 75# / 85#Fail
3RFT of 10 Atlas stone to shoulder @ 75# + 10 strict shoulder press @ 55# = 8:33
Plus I showed off my serious bruises from ring dips the other day. Can’t wait to see Tina and compare 🙂
It’s official your bruises are slightly worse. But Tina 1 upped u and bruised up her forearms. So u gotta figure out how to top that. Lol
WU- 1 Minute Row @ 50%/1 Minute Row @100%/10 Seconds x 3 (30 seconds total)- HandStand Hold (snatch width)/10×3 Kick Up to HandStand/2 RNFT of: 10 PVC OHS/6 HSPU (Snatch Width)
Hang Snatch- 45×5 / 75×3, then 3/3/3/3/3 @ 95
These were feeling really good today
Stone Ground to Shoulder (75) / Push Press (95)- 10/15 – 10/10 – 15/10 – 9:42
Push Press all Unbroken sets. This was really tough and fun.
This was a taste of the programming at Delray where Marina and I started Crossfit. This was a great workout we did on the 8th.
GYMNASTIC WAVES / POWER CLEAN & JERK
Group Warmup & Mobility:
Single Jump Warmup
Round 1: First person to 100 Single Jumps wins / losers do 7 Burpees
Round 2: Winner does 125 SJ / Rest do race to 100 again / losers do 20 Air Squats
Round 3: Winner does 125 SJ / Rest do race to 100 again / losers do 10 HR Push Ups
PVC: Shoulder Distraction 60/60
PVC: Knee Dorsi/Flex x 10 Each
Wall Straddle (Lie on back, feet up on wall, legs open to wide straddle – hold for 60 sec)
GYM WAVES: Scale Movement Up/Down in Progression as earned.
A: Strict Pull Ups: 3-2-1-3-2-1-3-2-1-3-2-1 (Every 15 Sec / 3 Min. Total)
REST 1 MIN
B: Strict Dips: 3-2-1-3-2-1-3-2-1-3-2-1 (Every 15 Sec / 3 Min. Total)
REST 1 MIN
C: Push Ups (Weighted?): 3-2-1-3-2-1-3-2-1 (Every 15 Sec / 3 Min. Total)*
*3 Reps @ Wide Grip / 2 Reps @ Reg Grip / 1 Reps @ Close Grip
T&D: Review Power (or Hang) Power Clean and Push Jerks
EMOM for 10 MINUTES: Work in teams of 2 / Share equipment
Odd Minute: 5 Power Clean (or HPC)
Even Minute: 20 Double Unders
REST 3 MIN
EMOM for 10 MINUTES:
Odd Minute: 5 Push Jerks
Even Minute: 10 Box Jumps (step down)
I used 155 on the cleans and 145 on the jerks du we unbroken this was a good EMOM.
This was today’s WOD we hit in the am @ Crossfit Boyton Beach
A) 15-12-9
– Wallball
– Kettlebell swings (53/35)
Time 3:15
B) 3 RFT
– 1 rope climb (scale to 2 planks)
– 10 burpee box jumps (30/24)
– 400m Run
Time 10:53
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Workout # 2 for the day at Crossfit Delray Beach this was a fun one! Jumped right on the plane after this one me and marina completed 14 rounds as a team they tru in 5 tuck jumps which were hard after the walking lunge. I used 30# dumbbells.
Technique & Development: DB SEATED Shoulder Press
Coach to review movement standards via demo before each exercise.
WORK SETS: G.V DB SEATED SHOULDER PRESS (Coach to lead in unison)
German Volume DBSSP: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.
Advanced: May work at 70-75% of 1RM. 7 Sets of 7 Reps at Tempo (40X1); 2 min rest between sets.
“DON’T DROP THE BALL” – AMRAP 20 MINUTES – YOU GO, I GO
In teams of 2: One person completes a round, without dropping the ball. Then pass to person 2, who then completes a round. Total rounds AMRAP in 20 Min. Every time you drop the ball, it’s a 5 burpee penalty.
10 Wall Ball Shots
10 Walking Lunges (w/ WB) – each leg
10 Step Ups (w/ WB) – each leg
10 Sit Ups (WB Behind the head)
CASH OUT: Practice Handstand Holds, Walks, HSPU, Ring HSPU, etc.
WU- 1 min row @50%/1min row@100%=14 calories/22 calories
Hang Snatch- Wu- 3@45/75/95 ws- 3@115/115/115/115/115(70%/touch n go)
For time- 10 stone g2sh (125lbs)/15 push press@95/10 st g2sh/10 p.p/15 st g2sh/10 p.p=9:12 rx
Fun WOD today, I really enjoy shouldering big balls:)
just remember to keep your chin on the ball..
A- warm up: row 1 min 50%/1 min 100%+10×3 hand stand hold/10×2 hand stand kick up
B- hang snatch 5/5/5/5/5 @ 70%
55#
C- for time: stone to shoulder @ 75#/bar to over head @ 65#
10/15/10/10/15/10
6:45
Nice job on the kick ups and way to go on coaching that movement.
Strength WOD
Warm up – 2RFT 1min row/ 50 Air squats – 5:something
Hang Snatch 1/1/1/1/1 @ 65lbs
3 RFT of 10 Stone G2S 75lbs/ 10 Strict press – 12:10 🙂
Nice WODing with that Giant class today. Great work Everyone.
Took the mobility class today and it felt absolutely great to work some of the kinks out. Thanks Iz! Stayed for the strength wod after.
Strength WOD
A: WU: 2 RFT Minute Row + 50 Air Squats: 5:15
B: Hang Snatch: Max Effort: Worked up to 120 lbs. Knees kept collapsing and I wasn’t really feeling it today.
C: 3RFT: 10 Stone Ground To Shoulder (120)/10 Press (95/65): 9:15.
Great workout today. The class had a lot of energy.
Strength Workout
w/u 2 RFT 1 minute max calorie row/ 50 air squats= I did not track my time. Probably in the 4:30/5min range
Hanging Snatch- 1rep max – 45/75/75/75/95/95/95/95 Ever see a giraffe do a Hang Snatch….that was me. Horrible.
3RFT of 10 Atlas stone to shoulder @ 95# + 10 strict shoulder press @ 95# = 8:10.
LOL :D. Nice WODding with you Sky
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