WOD 6/10/11
Squat – 10@50%1RM/ 8@60%/ 6@75%/ 4@80%/ 2@90%
K.B. Snatch-WindMill – 4/4/4/4 each (max effort)
L-Sit – 5 Attempts (max effort)
[youtube http://www.youtube.com/watch?v=INaRMZ5Mqe4?rel=0&w=440&h=280]
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I can do this one! 🙂 Arm isn’t hurting as much today, either. BUT, I must rest it for the full two weeks. No rushing.
Dan just my opinion but resting an injury involves just that…. REST.
If you must do something maybe focus on some CFE running WODS for 2-3 weeks. The chances of aggravating an already injured ligament, tendon, joint are high, and if that happens you will be out of commission for a much longer period of time.
Risk Vs Reward my man….
Go Tammy!
I love Appa, he is the real Star of this Video!
missed you guys this morning. Heard you did like 5000 squats. Looking good in the video Tammy
So cool! Love these videos!
100 KB 32 kg high pull FT = 3:43
Squat 10@ 125# 8@ 150# 6@ 205#4@ 230# 2@235#
Snatch/Windmill
4/4/4/4
16kg, 20kg, 24kg, 24kg
Tammy Great Video, but I was waiting for you to throw up some signs at the end !
Also it looks like that guy in the picture needs to increase his hamstring flexibility. 20 minutes of stretching after class goes a long way baby. When i first started doing CF I couldn’t touch my toes while sitting with the legs outsretched, now I can grab the balls of my feet.
Remember one of the ten General Physical skills is:
Flexibility – the ability to maximize the range of motion at a given joint.
I probably did, but Dom has skillz editing film.
100 KB high pulls @12k – 2:44
Squat 5@45warmup, 10@65, 8@75, 6@85, 4@100 freaking back squats!!!!! btw Iz my back feels better I think I just pinched something… grrr thanks for the help 😉
5 L-sits
by the way… Tammy is so cute in the vid 🙂 way to rep girl!
Thanks again guys for all the love…
But if you really like it, the best thing you can do is to share all these great videos with as many friends as possible. We could use all the word of mouth as possible. Who knows, maybe one of you guys might just drop it into the right hands 🙂
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Thanks Homies
Good WOD today, no shoulder pain at all during the workout. Tom, I’m totally with you on the rest, that’s why I’m mostly squatting and deadlifting for the next couple of weeks. Kelly Starrett, the CD Mobility guy, is big on not stopping working out while injured, just rest the muscles that are injured. Anyway, that being said…
Back Squat:
45 x 20
145 x 10
170 x 8
200 x 6
230 x 4
255 x 2
I think that’s right, I wrote my numbers down, but lost the paper. I hate forgetting my phone at home.
KB Snatch / Windmill:
4x16kg/arm
4x20kg/arm
4x24kg/arm
4x32kg/arm
L-sits were hard.
Also did a 1 mile technique run in my vibrams today. 7:52 or something like that. Worled on proper running form, mid-foot striking, etc…
Oh, and the WU was 3:22 ish with the 24kg bell.
Coach Dan
WU 100 KB High Pull @ 16 KG 3:15
Back Squat 95×10 / 115×8 / 135×6 / 150×4 / 170×2
KB Snatch- Windmill 8/12/16/20
L Sit – 10s /12s /20s/ 10s/ 26s
Dead Hang Pull up 2/2/2/2/2/2
Feeling good. Was losing some weight but stuck for a couple days. At least I am not gaining right?
Legs still killing from Lunges…
I will try to do some Yelping
Monday!
Nice WOD today. Didn’t think I was going to get thru it, but Iz motivated me big time. Definetly taking a rest day tomorrow.
Warm Up – 100 KBHP @12k = 2:15!! Leader Board Status.
Back Squat – 45×20/75×10/95×8/105×6/125×4/135×2
KB Snatch 4×4 Max Effort – 8kx4/12kx4/16kx8 PR!! never snatched 16 before.
L Sits – 3 Rounds of 15 Second Holds.
I’m Pooped.
Can’t make class tonight so I Hit a CFE Wod today
Warmup
C2
250m x 12 : 2min rest after each effort
:50
:47
:46
:45
:43.6
:43.4
:43.9
:44.4
:44.1
:43.8
:44.6
:44.8
Good workout first three rounds I was trying to figure out how hard to go and what pace to hit… primetime crew give it a shot
100 medicine ball slams x15lbs=4:12
Back squats:
10×85
8×100
6×115
4×155
2×170
Failed attempt at 185. Won’t jump so quickly next time!
KB snatch windmill: 12kgx4/12kgx4/16kgx4/16kgx4
5 attempts at L sits. Those need some work!
100 K.B. High Pull=2:50@32kg
Squat- 20@45/10@135/8@165/6@195/4@225/2@250
Snatch-WindMill- 4@16kg/20kg/24kg/32kg
L-Sit-41seconds/45 seconds/25 Seconds/30 Seconds/29 Seconds
100 Ball Slams=3:00 @ 20lbs
Day 6 survived. Two days rest now, thank goodness!
100 K.B. High Pull=2:51@24kg
Squat- 20@45 / 10@135 / 8@165 / 6@205 / 4@215 / 2@245
Snatch-WindMill- 4@16kg/20kg/24kg/32kg
L-Sit – 15seconds / 21 seconds / 22 Seconds / 20 Seconds / 20 Seconds
I love the video Tammy, going to put it on my FB page! Get the word out!!