Snatch Metcon
AMRAP 16 Minutes:
2-4-6-8-10-12-14… Add 2 reps per round
Power Snatch 95/65
Overhead Squat 95/65
Thruster 95/65
Use the same barbell for all three movements.
Post rounds, reps, and Rx to comments.
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4 RNFT:
10 Dumbbells Bent Rows
10 Floor Levers
Post work to comments.
Farid A. gets his Front Squat on | Photo by Thomas H.
Today! The Look Feel Perform Better Challenge Info Session and Q&A: Why Nutrition?
Join Coach Fox for an Info Session and Q&A, the first of the Challenge, on today at 12pm in the Annex.Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs,” and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.
Also Today! Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm
Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.
Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.
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Staying Fit Isn’t a New Year’s Resolution for the Hunter-Gatherers NPR
Color Therapy The Awl
AG
A1.
Pistol
3×5 each leg
A2.
Push up
3×10
B.
20 Min AMRAP with a partner
5 Pull ups
10 Burbees
20 Double unders
Today's Group class:
170 reps rx'd
-that's clearing the round of 14 plus 2 snatches. goal was to keep the OHS and thrusters unbroken. broke up the OHS during the round of 12 and the thrusters in the round of 14. Low back was getting heated during those OHS!
-fun workout and fun to try to stay just ahead of Sarah E…who pulled ahead right in the last round!
Cash Out–did all 4 rounds!
10 floor levers and 10 DB Rows @35#
Now on to Active Recovery with Fox!
8am with Jess
Metcon Rx – 81 reps
Should have finished the round of 10 but meh. Hamstrings currently en fuego.
2 rounds of the cash out.
IM BACK IVE MISSED YOU I CANT WAIT FOR ALL THE FITNESS
WOD: Got cleared the round of 14 and was 4 deep in the OHS when time was called. 188 reps, I believe. Snatches in sets of 3-4. Started breaking up OHS in the set of 12 and thrusters in the set of 10. My lower back is pretty tender after the past two days.
Cash out: DB rows with 25#. Six floor levers per round. Much banter.
11am with Ro
WOD, made it through the round of 12 + 5 snatches at 42#
Loved this AMRAP, but it absolutely killed my wrists, especially the right. Ro suggested I move my grip in a little, which helped a lot. Broke up snatches into sets of 4-5, OHS all unbroken except the round of 10 when my wrist hated everything, thrusters unbroken until the set of 12.
All 4 rounds of cash out with 20# DBs + 8 levers per round
Good stuff at the noon LFPB talk with Fox! Eating all the pasta now to celebrate getting back together with carbs.
AG!
Pistols: I am clearly strong enough, balanced not so much. I actually managed to fall on my ass while trying to do these band-assisted. Snerk. Things to work on…
Pushups were fine. It wasn't that long ago that doing them without DBs was uncomfortable. Progress!
I actually managed to get a few kipping pullups in the WOD. WHAT? Who is this person who was also stringing together 10 or more DUs at a time (at least in the first few rounds)? Very exciting that I appear not to have completely forgotten everything I learned before I got injured! I hereby resolve to stop subbing strict chins for kipping pullups in WODs, even if I have to cut the volume like cray, so that I can practice more.
Yesterday: Squats @ 10 a.m. w/noted luxury brand KHML. BSQ 165x10x2, FSQ 135x10x2. Hip really did not like it. Sandbagged the metcon to avoid further aggravation, got through 2.5 rounds @ 55# db/32 kg kb.
A/R after w/DO. Good times.
Today: Split class @ 11 a.m. w/Ro & the CrossFit Kids (who were having much more fun than we were). Through the round of 10 on the metcon. Frustrated trying to get my snatch positioning in order, but the OHSes and thrusters went surprisingly well, all things considered.
LFPB lecture w/Fox after. Also good times.
Wendler deadlift week 2: 145×3. 170×3. 190×4.
AG after:
3×5 pistols on each side, 3×10 push-ups unbroken.
Partnered with Charlie on the workout: we got 18 rounds plus 5 pull ups. Fun one!
12pm with JBRo
Surprised myself today. 175 reps which was the round of 14 plus 7 snatches. All OHS unbroken which is MASSIVE for me! Perhaps this Bulletproof Ankles stuff is beginning work.
AG was a lot of fun afterwards. Finally got a pistol on my left leg! Got to practice my butterfly pull-ups in a metcon for the first time. I give myself a C-, which means they are coming along.
Left arm DB high pull: 4×6 @25#
Jumped into AG because they were doing pistols which clearly don't involve my wrists! Got my first pistols today! A couple on my right, one on my left. It took several attempts to get the left leg. Now I need to work on not swinging my arm so violently. Maybe the extra lower body work is paying off?
Ro gave me a WOD:
20 minute AMRAP. After each round, rest as long as the work takes me.
7 cal AB
10 box jumps
20 goblet squats- 8kg
5 rounds
Was able to go pretty fast on the AB bike! Small improvements! Box jumps and squats were so difficult afterwards. Quads were on fire.
3 RNFT
Standing straight leg hold. 2x10s each leg
10 lemon squeezes
10s L-hang
10 GHD hip extension with 2s pause
10 goodmornings with 33# bar
20s samson stretch