3-3-3-3-3
(E2/4) Sets Across
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compare to 3.8.10
Assistance Work
Tall Snatches 3×3
GHD Sit-Ups 3×5-10
Coach Laurel works a Front Lever
Our ceiling is being sprayed on Tuesday, Wednesday and Thursday this week. We will either be upstairs or outside for classes.
made up yesterday’s chipper this morning
12:50 RXed except for HSPUs – one abmat, feet locked on wall and one david osorio to spot. way too hamstring dominant – need to work on using the bands next time.
double unders weren’t too awful (until i had a hair malfunction) row OK, box jumps OK, pull ups – 2s and 3s (hands still beat up from cindy, used grips which make it a lot harder for me), lunges sucked! arms were shot by that time – did 5×8. then the ugliness of the HSPUs.
was fun doing this, even by myself! and had the music BLARING!
happy belated birthday to chris and collette!
oh, and i’m in for trying out for the affiliate team – but the try outs are Easter weekend and i was planning on going home 🙁
bright n early at cfsbk!
WU300m row 20 s/m3x reverse cindy 15 sq 10 pu 5 strict pu
45 push press x 345 oh squat x 5
WODbelow the knee pull 45 x3 x2below the knee high pull 45 x3 x2below the knee snatch 45 x3 x2
(tall snatches 65 x3, 85 x3, 95 x 2)
Power Snatch(115×1 x2)120x3x5
CDfoam roll, upper and lower
Is anyone else as ridiculously sore as I am? The combo of the deadlift/pushup wod and then yesterday’s chipper has made it nearly impossible for me to sit/stand/walk like a normal person. I’m really thinking I’ll have to make today my rest day and hit some snatches tomorrow.
hey isn’t that picture recycled?
the picture was on FB, not the blizog
yea jess. Im taking today off and coming in tomorrow.
I actually find that happens a lot after the weekend workouts–I usually need another day.
I dont think Ill be snatching very effectively the way my back, shoulders, and hamstrings feel. Ill take another day and come back tomorrow.
I think my schedule will usually be more like
T,W,Fri,Sat, Sun
Apologies if I missed this post somewhere, but when is the primal challenge drawing?
I’m trying out for the affiliate team…mascot. Which would mean we’d have to invent one. Gowanus swamp monster?Pauly T’s facial hair? A quart of milk?
I vote for my Facial Hair for mascot.
Noon classes are lovely.
Snatch work: 22lb push press/midhang pulls/scarecrows/muscle cleans, 33lb push-press snatch balances/ high pull practice.
(53lb x3, 68lb x3, 83lb x3)98x3x5
Great cues by Fox today – I felt that I made some serious progress. Last set fell apart, but before that I had some “weightless” moments and some snappy unfurling. Still working to drop under the bar, get speed.
Self imposed accessory mini WOD: ~4 minutes.3 rounds: 10 wallball (14lb wall ball, 10ft target), 10 push-ups, 10 pull-ups. Wanted to do it all unbroken but push-ups fell apart in the second round. Wallball got a bit funky in the 2nd and then was broken up in the 3rd. I really need to get better at going fast and not resting… erm, equivalent statement: my metcons need work.
Forgot the other warm-up bits – Deb and Alec un-twisting regimen then 2 rounds cindy w/ strict pull-ups, not for time.
Snatches at high noon. Getting better/worse at this movement–learning more about how to do it, learning more about how I f*ck it up. Thanks Fox and David for the excellent cues. (Guesses on whose cue is whose?A: “Take your time on the first pull, keep your chest up. Use your hips to get under the bar.”B: “Your up looks fine. You need ten times more DOWN!”)
WU: drills with the 22# bar(45×3, 65×3) 70x3x5. Still need a lot more technique work before I can get up to higher weights.
Fun with GHD situps afterward.
Ack! Forgot GHD situps too! I find these scary – the bottom extended position isn’t comfy.
Wait, can I make up snatches tomorrow morning if we’re displaced by ceiling spraying?
Snatch – warm ups 45x3x a bunch, 65x385x3x3x3 95x3x3Little reverse Cindy prior to Snatches and some GHD post. Good times are rollin’.
My vote for mascot is Pauly-T’s facial hair with a quart of milk dripping off of it.
Nino – Tuesday morning classes as per usual, just as long as you: take your time on the first pull, keep your chest up, and use your hips to move the bar.
See you in la manana.
3 Rounds of strict Cindy.
Snatch. Lots of practice and warmups. Then 115, 120(first was okay, second and third failed), 115(2), 115(1), 115(2). After an ugly fail in the 120 set (bailed behind my back from the top), I was a bit spooked and was doing a weird head off to the side duck thing.
GHD situps 3 sets of 5.
Pace row, trying to stay below 2:15 and 28/29 strokes per minute for 10 minutes. 2385m total.
I’m still struggling with this lift and wish I could practice it all year.
WU: Drills with David with barbell (tall snatches), then 65×3
Work: 75×3, 85×3, 85×3, 85×3, 85×3.
GHD situps afterwards. I’m curious: what is the effect of these on the lumbar spine?
I was not on top form last night – my foot was being uncooperative and I caught one pull with my forehead. 😛
Power Snatch:(42×3, 52×4, 62×1)67×1, 67×0, 62×2, 62×3, 62×2
GHD situps 3×5 to parallel
warm up:backwards cindydrills – tall snatches
Power Snatch:(40×5, 40×5)60×3, 70×3, 70×3, 70×3
stayed low on weight to work on form – thanks david and chris! also, my shoulder’s been bothering me since last week and started acting up during the last go around, so i decided to stop at 4.
GHD sit ups 3×7