WOD 1.10.19
Every Minute on the Minute x 20:
1) 12 Box Jumps 24/20
2) 12 Toes-to-Bars
3) 12 Burpees
4) Rest
The work should take fewer than 30 seconds. Scale volume and/or degree of difficulty as needed.
Post work to comments.
Week 5 of 8
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Performance
2 Behind-the-Neck Snatch Grip Push Presses + 2 Snatch Balances
Pause for a 2 count overhead in the Push Press and in the hole of the Snatch Balance.
Fitness
2 Behind-the-Neck Snatch Grip Push Presses + 2 Overhead Squats
Pause for a 2 count overhead in the Push Press and in the hole of the Overhead Squat.
Post loads to comments.
Tomorrow: Movie Night!
“Eat food. Not too much. Mostly plants.”
With that seven-word maxim, US-based journalist Michael Pollan (The Omnivore’s Dilemma) distills a career’s worth of reporting into a prescription for reversing the damage being done to people’s health by today’s industrially driven Western diet. In Defense of Food debunks the daily media barrage of conflicting claims about nutrition. Traveling the globe and exploring the supermarket aisles to illustrate the principles of his bestselling “eater’s manifesto,” Pollan offers a clear answer to one of the most confounding and urgent questions of our time: What should I eat to be healthy?
Join us tomorrow night at 8pm sharp for a showing of In Defense Of Food. All are welcome. Bring friends! This event is BYOB and snacks.
Kettlebell Kitchen Tasting Tonight
Hey, speaking of good food, tonight from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.
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Yesterday’s Results Board: Double-Unders, Dumbbell Thrusters, Deadlifts
Building a Plan for Powerlifting/Strengthlifting Meets Starting Strength
Mind May Trump DNA and Eating in Exercise NY Times
WOD:
Scaled box jumps up to 24″. (~23 sec each round)
Mix of T2B and hanging leg raises in two sets each time (35-40 sec)
Burpees happened (24-28 sec, I think)
Performance Complex: 73 – 93 – 103 – 113
Hardest part is re-racking. I wonder if the push press or the snatch balance would be the limiter here if I kept going – probably fairly close.
Decided to work on some OHS after class with my pull-ups.
OHS: 83 x 3, 103 x 3, 113 x 2F, 113 x 3, 123 x 2.
2 strict C2B pull-ups + 2 strict pull-ups between each set.
Anyone else’s heart rate spike when they read the word “Trump” in the NY Times link?
:/
Maybe more than during today’s burpees :X
No. Just makes me want to stick pencils in my eyes. Slowly.
:/ is right.
Fun (?) fact: Trump does not believe in exercise because he thinks the human body has only a finite amount of energy: https://www.cnn.com/2017/05/15/politics/donald-trump-exercise/index.html
TTB: :17-:28
Last two rounds no longer unbroken!!
Burpees: :30 every round
BJ: :22-:28
This was fun!!
OHS:63-78-83
Snatch Balance: 68-73
Boy was it cold this AM! Rolling out of bed in the dark was not easy. Scaled the T2B down to 6-8 per round, same with burpees and box jumps.
I’m built for comfort—not for speed.
Was a bit weirded out starting with the metcon, I left feeling like I had skipped a workout or something. That said, my shoulders were nice and warm from the T2B for the snatch work. Worked up to 53lbs.
Been here twice this week already, just need to psyche myself out of bed tomorrow AM and roll in once this weekend and I hit my 4x per week goal. Been cooking up a storm, so that’s bueno.
Nice!!! You got this!!
Do you have a nespresso/keurig/coffee maker with auto timer??
I highly recommend getting one! I actually just said to my fiancé today, “the only reason I can get up at 5:10 with no snooze is because I know I will be drinking a nespresso within 1 minute”. The instant caffeine, coffee taste, warmth makes me get out of bed no problem! 🙂
Be my accountabilibuddy! I also need to tell myself this so that I’ll drag my butt out of bed in the morning. See you tomorrow at 7?
Box Jumps :20-:25 per round
Scaled TTB to whatever I could manage that round – Jess gave me a lot of great tips that eventually allowed me to string about 5 in a row together!
Burpees done around :27 per round.
Refreshing to have the Metcon before barbell work. Kept it light to work on some great feedback and cues from Jess – seems like I jump a bit too aggressively (donkey kick, almost?) and get too much air on the snatch balances (and probably snatches in general!). Got a video of it, which REALLY helped.
Great day!
Things felt good this morning until end of round 2 (Burpees) and my left calf said hold on there I don’t want to do anything any more. I forced it through the rest of the workout and slowed down the pace some and went to stepdowns on the box. The cramp lingered and I still feel it a little at my standing desk. :-/
That didn’t help my snatch/press work, neither did braining myself at the back of my head. Oh well rest day tomorrow!
8am with Chris and Tori
T2B turned into leg raises, since I was focusing on body compression instead of super lat activation + leg flick.
Box jumps happened, legs got heavy by rep #10. Around 35s.
Burpees blergh 30s.
OHS complex up to 135, had 145 but lost core tension in the second OHS rep.
11am solo
EMOM
*Scaled to 8 TTBs
Work all done in 20-25s
Snatch Bal complex
45-75-105-125-145-165
Pretty stiff today, felt good to move.
4:30pm Group Class with Coach Whit
Completed the EMOM as Rx’d
All Toes to bars unbroken
Synchro Burpees with Pat!
Performance Snatch Balance Complex with Sunil
75
95
115
135
145F
145
A)@sustained pace
50ft SB carry – TOUGH
30 sec dual KB wall sit – 20kg/hand
10 ab roll outs
x 3 rounds
-EASY warm up pace!
felt great! getting better at those wall sits. I have to find my special place those are hell.
B)Snatch Complex:
3 HS + 3 OHS x 3; rest as needed – SPEED and PERFECT reps! – 60-65%
2 HS + 2 OHS x 3; rest as needed – SPEED and PERFECT reps! – 70-75%
1 HS + 1 OHS x 3; rest as needed – SPEED and PERFECT reps! – 80-85%
100# for all three sets of 3s
115# for all three sets of 2s
135# for all three sets of 1
SOOOOO THIS WENT GREAT!!!! No pain in thumb. Snatching relatively decent. Not perfect but whatever. Just messed around with handstand walking just to see how i would feel. feels totally fine. Looking forward to this workout next weekend!
C)@sustained effort:
5 BMU
rest 10 sec
10 HPC – 95
rest 10 sec
10 HSPU
rest 10 sec
10 FSQ
rest 10 sec
10 TTB
rest 10 sec
10 S2O
rest 3 min
x 3 rounds
3:06/3:06/3:04
ouch dude. ouch. I’m going to have to go very dark WITH a strategy to do well on this one. I just have to accept that its going to be extremely painful. this was hard. splits were consistent, everything unbroken except one slip up in the 2nd set of bar MU my hands were clammy needed chalk
NOT looking forward to doing that one next weekend. we’ll see.
CASHOUT: massage with Leah! I am soooo relaxed now i feel great! Need to be better about doing recovery massage more often.