Snatch: heavy single – three strikes rule
Clean and jerk: heavy single – same notes
Front squat: heavy single
Conditioning: Regionals 2012 team workout #3 – 3 rounds for time 10 alternating arm DB snatches (100/70lbs), sprint 20m down and back – partner up, each partner does 3 rounds (alternate) do not worry about advancing the DB, control the DB each rep
Front squat: heavy single
Conditioning: Regionals 2012 team workout #3 – 3 rounds for time 10 alternating arm DB snatches (100/70lbs), sprint 20m down and back – partner up, each partner does 3 rounds (alternate) do not worry about advancing the DB, control the DB each rep
Snatch: 115
ReplyDeleteClean and Jerk: 135
Front squat: 165
#70 in 19:45 with Ann.
Sn 115
ReplyDeleteCJ 135
FSq 150
Condit 19:45, 50# w Sam W; more concerned about form & not getting hurt than heavy weight.
Hate to poopoo your party, but the regionals wod was 4 rounds.
ReplyDeleteSnatch (PR-220, PR Post Toe-205) = 210. Failed at 215 three times. Almost had it..
ReplyDeleteI would also like to "qualify" my snatch PR. At regionals I did 215. Then, one day in the gym, I went from 210 to 220 and that became my new PR. I have only snatched 215 once and 220 once, so the fact that I almost got 215 tafter considering where I had to start after breaking my toe was a big deal for me. My goal is 225 before the Open.
C&J (PR-255, PR Post Toe-245) = 245. Failed at 255 three times. No closer to it than last time. My goal is a new PR by the Open (260+).
FS (PR Pre/Post Toe-285) = 290. went for 300 once and failed. Goal is 300 (at least) by the Open. Would love 315.
WOD used 90lbs. 100 seemed too heavy after all the other work. I am a wimp. My brother in law used 70# and it took us 9:47. Pretty sure we ran too far...
All in all, I am plased with my work today. New "Lately PR" on snatch, tied my "Lately PR" on C&J, new PR on front squat. In retrospect, I wish I would have done 100# on the WOD, but 90# was a good workout nonetheless. Can't wait to have another go at these heavy lifts.
Patty OUT!!!
My wife wanted me to post that she and my sister did the WOD with a 30# DB in 9:05.
ReplyDeleteBeast Mode
Noice!!
DeleteSnatch - I'm fairly terrible at this movement, because it really shows just how unathletic I am compared to the rest of you strong and fast freaks, but I've been working on my pull a lot this week, so I was hopeful something awesome was going to happen. And it did..
ReplyDeleteCurrent PR 145 - hit
155 attempt #1 - Pulled it and lost it behind me..Forrest says, "that's a good place to miss it.."
155 attempt #2 - (this is the awesome part) Pulled it and lost it behind me again, but tried to bring it back overhead and in the process smacked the back of my head with the bar and then simultaneously smacked the front of my face with the floor...It was pretty historic apparently, as CBo stated, "I don't think I've ever quite seen anything like that before.."
The good thing is that the only thing that really hurt was pride, so that's good I suppose.
C&J - Current PR 195 - As you can imagine, I was a little thrown out of focus after the snatch, so I did two lifts, 155 and 175 and then I stopped..
FS - Current PR 260 - Hit and stopped at 265 - New PR - Yes! Something good happened today.
WOD - Cope and myself (we both used 80#) went simultaneously and we rested while the Shane "The Super Engine" (100#) did his reps. I think our time was 7:39.
Behind on writing:
ReplyDeleteTuesday:
Linda (ouch...)
Tried to go RX, but after the first round I realized that wasn't going to be possible. Bench just did me in...basically had to go singles and failed a LOT. Clean and DL were RX, and bench was 132-125-and then I dropped eventually to 115...don't really remember when. Humbling workout to say the least.
30:56 I think was my time.
Wednesday:
(couldn't move...thank you Linda)
Clean and Jerk: 120, 130, 135
Clean pulls: 155
Front Squat 155
Friday (thursday's work)
snatch: 85
Clean and jerk: 105
Worked to a heavy jerk instead of bench press: 170x2
rowed half and finished the others Saturday a.m.
Saturday:
Snatch: hit 130 (made my first attempt which I was really happy with)...missed 135 behind twice... then missed 140 behind. Previous PR was 135 but I haven't hit that in awhile, and so I was okay with missing behind today and getting 140 overhead...felt good today. Used straps to work on widening my grip.
Clean and Jerk: hit 165 (5 under PR, but felt okay overall...had a hard time standing up 170 today)
DB workout: used 70#'s (disclaimer: probably some reps out of my first round would not have counted to regional standards but I was basically doing 10 attempts per round. I got the DB up but it wasn't always controlled. Second round I finally figured it out better and I think they would have all counted)
Partnered with Adam: got through two rounds but on rep 20 the DB got the most of me and my shoulder/arm, leaving me in a pile on the floor.
Front squat: was going to do after the metcon, but after DB mishaps, that shall have to wait for another time.
Snatch: 185, 195 (fail x3)...not a good day for the snatch.
ReplyDeleteC&J: 235
Front Squat: 275
Metcon w/ Jeremiah and Cope: 7:39
snatch:100
ReplyDeleteC$J: 125
front squat 140
Didnt do Mc but able to get the 60#
Im sickly
Seriously planned to do MC, but at the gym we were at in Birmingham (CrossFit Rebellion - I was in a wedding) they didn't have any dumbbels! And they call themselves a gym...
ReplyDeletesnatch: 125 (stood 130 up with my method of dropping my right knee to the ground)
c&j: stopped at 145 because no belts to be found (again, they call themselves a gym..) but decided to go for a 1RM clean and did at 160
front squat: not gonna chance it without a belt so did a Squat Clean + Front Squat complex at 145
that's a lot of explaining...
Snatch: F-125 but it was a good rep. Hit 120 solidly
ReplyDeleteC&J: 160, first time ever hitting 160 with the big boy bar and not the girl O-bars at competition.
MC: Didn't do MC yet, did practice getting the 70lb DB up, got about 15 reps total.