WOD 9/7/11
5 rounds of: Row 30 seconds @ 90% intensity; rest 60 seconds
15/10/5 RFT of: Hang Power Snatch (115/75)/Broad Jump/Strict Pull Up
Front Squat– 2/2/2/2/2 @ 65-80%1RM; 30-90 seconds rest (65%=30seconds rest)
[youtube http://www.youtube.com/watch?v=wX5zASezaJ4?rel=0&w=440&h=277]
Did the rowing, felt good.
15/10/5 RFT of: Hang Power Snatch (55)/Broad Jump/Strict Pull Up(blue band) : 9:30 I should have gone a little heavier on the Power Snatch, I’ll know for next time.
Front Squat- 2/2/2/2/2 @ 65-80%1RM; 30-90 seconds rest (65%=30seconds rest) 75/85/105/105/105
great to see everybody this morning, amazing work!
Tammi you better beat my time 🙂
thought the same about the HPS weight after the workout
Warm Up: 30 Sec Sprint on the Row Erg: Total=609
15/10/5 RFT = 7:09 @ 50lbs Green Band… Could have went heavier, my first set of snatches were unbroken..
Front Squat: 5/5/5/5/5 @ 75lbs.. Since my legs werent sore from NOT WODDIng
I am back!!! Thank God, I missed Woddiing, i will never again take so many days off..
Cash Out:
Hang Power Clean = 65×3/75×3/80×3/85×3/90×3/95×3/100x3F/95x1x2F
Stayed between 142m-150m for each round of the rowing
15/10/5 RFT @ 11:25 – Hang Power Snatch (75) / Broad Jump / Strict Pull Up (red band). My wrist was still sore from Karen. I really wanted to get more weight on there.
Front Squat – 2/2/2/2/2 @ 65-80% 1RM. 105/125/125/145/155. Again with the wrist. I felt like my balance was crap. I’m really looking forward to pushing this next time.
5 Rounds: 30 sec row/60 sec rest = 639 meters
15/10/5 – HPS (@55lbs)/broad jump/strict pullups (green) = 7:50
Front Squat – 2/2/2/2/2 @75lbs straight through
That was a Blue Band!! I though you had your vision repaired LOL
😛
lmao the green and the black r the same… if i say black they would think it’s the thicker.. didnt wana try to explain.. gezzzz
7:50?! DAMN! you make me feel weak, haha great work
5 rounds of: Row 30 seconds @ 90% intensity170- 173- 155- 150- 157
15/10/5 RFT of: Hang Power Snatch (115/75)/Broad Jump/Strict Pull Up- I sucked on the strict pull ups but I did the WOD as RXed. the power snatch was doable I actually like this movement. 13:10
Front Squat- 2/2/2/2/2 @ 65-80%1RM; 30-90 seconds rest (65%=30seconds rest)- I worked with Chris on this and he pushed me to go much higher than i thought capable. I did 3 @ 165- 2 @185 and 1 @ 205. we were running out of time but we still had a good workout. I need to work on the strict pull ups
Those last squats were awesome… And Cahill, you killed that snatch. I can’t wait until my flexibility is good enough to to RX on those.
I love the snatch. front squats kill me makes me feel like someone is tryign to break my wrist.
Row 30 seconds 90% effort x 5= 885m rowed total averaged 149m per round.
15/10/5 RFT of: HPSN @115/Broad Jump/Strict Pull Up=7:03
Front Squat- WU-5@45/3@135 WS-2×3=2@165/185/205(65%/75%/85%)
Only a little pressure in my head on the row and a little during the metcon 🙂 Felt really good to WOD again!
nice work Coach. 7 minutes. that is fast. you did chest to bar pull ups too
Had a great class today with the nooners. Guys were kicking butt.
Tried to hit the metcon Rx’d, but had to scale after the first 16 reps on the hanging power snatches. Just couldn’t get 115# for that many reps – full snatches, not a problem (; Dropped to 95# and finished in 13:29
Front Squat:
155/165/175/185(f)/185 x 1
Felt good to squat, but kept losing tension at the bottom of the squats during my fails. Have to work on keeping tight to shoot out of the bottom.
Good time at noon today, all new faces for me. Did the warmup on the versa climber and got 272. Worked @ 95# for the metcon and finished in 8:17. Worked with rory on the front squats. Think we paired up well and got up to 175# in six sets.
Back after some vacation.
Row: Started at 158, peaked at 168, every other round was between 162-166 heh.
WOD (95 lbs bar) HPS, Broad jumps, strict pull ups.
12:37
Strict type pull ups were killing me today :(. Long arms = awesome for row, shitty for pullups
I had to bail before the squats, I had to get back by 7:30 for a work commitment tonight.
IT’S GOOD TO BE BACK.
Wild one down there at the box tonight!
756m on the rows – 151.2 avg
15/10/5 RFT – 12:01 Rx’ed
The HPS were real tough for me as my max snatch is 125. Glad I powered through at the 115 though. And even with a sore back and shoulder my man Jose went Rx’ed and edged me by 1 sec! Great job buddy – that win goes right in your file…HAHA!
Front Squats – 2/2/2/2/2
Warm Up – 115/135
Work – 165 / 175 / 185 / 195 / 205
his file is being reviewed over the next two weeks for primetime membership
HA HA!! Just trying to stay as “FLUID” as Cory and shooting to be as “LEGIT” as Tom AKA Mr. Yo Voy….
Great time yesterday in the BOX… As usual! See you guys on Friday!!!
HA HA!!!!
Cory, I was merely trying to stay as “FLUID” as you were! LOL…
I was really surprised at my performance.. I am estatic to hear that I am one step closer as my file is under high scrutiny…. LOL
PRIME TIME IS THE BEST TIME……..
See you guys Friday!
Tom AKA Yo Voy AKA LEGIT, great job with the WOD!
Karen!! You CF RockStar, you gave me a big scare tonight. I am glad your back home safe.
I wish you a speedy recovery!!!! We all do
Karen we are all thinking about you, please let us know on the blog how your doing. I know you will come back when your shoulder heals up ready to attack the next WOD. Just so everyone knows how tough Karen is …. she asked me to put her shoulder back in the socket !!
I think she wanted to finish the WOD….. Thats some Mel Gibson Lethal Weapon shit !
Ty so much. But u woulndt do it! Lol
Shouldnt be gone for more a few. Got fgb!
Tonight was fun:
Warmup row for 30 sec rest 1:30 x 5
178, 182, 188, 177, 177
Not sure that we are counting the first two because I adjusted the Damper to the setting I normally row with which was a 5, not the 3 which was rxd for this wod. Scaled it up maybe ??? jk Coach
METCON – excited to see this one as I am pretty decent at this movement with 115 …
4:56
I no reped myself on two pullups they weren’t strict enough.
Integrity.