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Front Squat

(E5/8) Max Effort, Rest 3 Minutes between sets

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compare to 10.20.10 or 10.13.10

Snatch Balance
Find a heavy single, hopefully close to your previous Snatch weight
Snatch Balance Demo

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Tabata Double Unders or Row for Calories

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also... DODGEBALL!

Steve K gets inverted with a little help from his friends

We've ordered some new equipment recently, check it out:
12 New Stop Watches
More spring collars for the barbells
2 Rogue 45lb Barbells
3 15lb training Barbells
More Chalk
A 15lb and a 20lb Slam Ball

Reader Comments (14)

FS (3): (45, 95, 135, 155) 185, 190, 195195 wasn't particularly pretty, but felt okay. i think i could get 200 but not on a 4th set.

Snatch Balance: (45x5) 65, 85, 95, 105, 105, 115these felt strangely easy, a lot like overhead squatting. could have gone heavier but ran out of time. i've only ever snatched 108 but i guess this means i should be able to snatch more than that.

tabata double unders = 45(i got 12 the first round!)
October 23, 2010 | Unregistered Commenterkatie
Front Squat 3 x 3: 115 x 3, 120(PR) x 3, 125(PR) x 3Snatch Balance 5 x 1: 32, 37, 42, 47, 47Tabata Double-Unders: 93 (was very hard to get more than 11 per round today)
October 23, 2010 | Unregistered CommenterSarah
Where are the posts?@!-----------------

DodgeballOne takedown of the wife, and one welted leg via Ryan, so I call that a wash

FSQ45x5, 95x5, 135x3, 175x2195x3205x3 (PR)215x3 (PR)

Snatch Balance45, 65, 85, no mas tiempo, which was fine because my right elbow and shoulder were not feeling great. Iced and stratched after

Tabata Double Unders202Got 41 and 41 the first 2 rounds, that gave me a pretty good head start.

Ice and stretch on right elbow and shoulder after


Roughly 10 days removed from weight gain, down 10/11 lbs. A lean 178 is looking like a slim shot
October 23, 2010 | Unregistered CommenterFox



sb: 55/55/75/105f/75f

du : 88

October 23, 2010 | Unregistered CommenterSameer Parekh
FSQ Saturday.

WU: 45x5, 95x5, 135x3, 165x2

Work: 180x3, 185x3. Tthis one felt a little heavy, and Laurel felt my knees were caving in a bit so the third set was a rep-out: 135x12

Snatch balances at 45, 65, 75 (still coming down way too wide)

Skipped metcon as I was not feeling fully recovered from my sore throat/cold of the last two days.

Tried to do 10 chinups with 20lbs - failed on the 10th rep.

Back to grading midterms. The Lawd have mercy.
October 23, 2010 | Unregistered CommenterSamir Chopra
last regular WOD before strength cycle starts up again on Tuesday.

nice to meet and work with Maggie.

w/u: rowed 750m. loved those two stretches Laurel gave us.

FSQ - my second exposure ever. 45x3, 65x3, 70x3, 90x3.

Squat snatch - unremarkable.

Tabata row - 4cal x 8 rounds = 32 calories. I cannot figure out how to get more power in my pulls on the ERG. Disheartening.

Cooldown: long painful mashing of burpeed buttcheeks with the lacrosse ball.
October 23, 2010 | Unregistered CommenterMichele
also, video of the day:

Jessica Pamanian OHS double @170 lbs.

October 23, 2010 | Unregistered CommenterMichele
front squat: 145,150,155snatch balance 75, 95, 105Fail, 105, 115tabata double unders: 236deadlift/burpee workout @ 195: 5:37

October 23, 2010 | Unregistered CommenterJMD
Warmup:-400m jog-droms, mobility stretches-pvc series: high pull, muscle snatch, power snatch, overhead squat, snatch balance-DODGEBALL! easily could have played this all class. I like how Shane tried to get us to use 50% of our strength on our throws...I might have a ball mark on my left thigh thanks to being drilled by my hubby. At least I avoided the headshots today!

FSQ (3):(45x5, 75x3, 95x3, 115x3, 130x3)work: 140(pr), 150(pr), 160(pr)-wasn't sure what I could hit since I only got to 135 last cycle because I missed several exposures. Today I was going to start at 130, but Shane suggested I use that as my last warmup set and open at 140. 160 felt heavy and my last rep was a little squirrely, but I got it up. Fun stuff!

Snatch Balance:(45x3) 55, 65, 75, 85f, 85f-the jump to 85 felt huge!

Tabata double unders: 156-got 40 the first round unbroken, then slowed down.

Good times today!
October 23, 2010 | Unregistered CommenterJess
Dodgeball: fun!Fsq: (45x5, 75x5, 95x3,105x1)110x3, 115x3, 120x3 (Pr)Snatch balances: 45,55,65,75- last one was way fuglyTabata DUs: 144Loved this class, that's a whole lot of fun crammed into one hour!
October 23, 2010 | Unregistered CommenterBethany
Great class today!


FSQ 85,90,95Don't know if that is a PR or not. Could be. Felt really good though. 95 got a little wonky, but doable.

Snatch Balance 43#Completely misunderstood the instructions and just pumped out 5 in a row not realizing I was supposed to be going up in weight.

Tabata DUS=51Total goat of mine. Need to include this in some goals. Once I set said goals.

Tomorrow=mountain bike!!!!
October 23, 2010 | Unregistered CommenterDeb
i traveled to the SBK "annex" and did some snatch and clean work with Paulie.

-lots of snatch deadlift and high pull work-a few rounds of snatch press, snatch balance, heaving snatch balance (i think those are the right names)

worked up to 35kg snatches, really working on dialing in form

-clean work up to 60kg, need to work on not being afraid to get under the bar into the squat

fun times!
October 24, 2010 | Unregistered Commenterstephaniep
DODGEBALL!!! So much fun. Great having Jess on my team too. She took down the entire other team on her own while we were doing penalties. phew.

FSQ: 145x3, 150x3 (pr), 155x3 (pr)

This felt good - last rep was ve-ry slow. I wasn't sure what to go for due to being out sick all week and missing some exposures, but I think I hit just the right spot.

Snatch Balance's were hard. I'm like molasses getting under that bar. 45x4, 65x2, 75F, 75x1, 80x1, 85x1 . Sore wrists.
October 24, 2010 | Unregistered CommenterLaurel
Forgot the tabata: 182 double unders. Started to give myself the du-headache at the end. In the last 20 seconds I pushed hard and tensed up all over; the result was a pounding headache for a few minutes afterward. Note to self: not worth it!
October 24, 2010 | Unregistered CommenterLaurel

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