May 8, 2012
BS – 4×3 @ 75%, 85%, 90%, 90%
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EMOTM – 10
2 Heavy Power Cleans
5 Pull ups
*Strict Pull Ups as long as possible
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Sled Drag 100m x 2 – heel to toe
5 Comments
filed under: WOD
Archive for May, 2012
May 7, 2012
Snatch 5×3-5 @65%, 70%, 75%, 75%, 75%
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3RFT
15 Thrusters 95/65
10 Burpee Box Jump Overs
7 Comments
filed under: WOD
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Ashley – it was a great challenge. You’ll do awesome. Great job by all the morning crew.
Don – good working with you on snatches this am. Together we shall prevail. Sorry that sounds dirty…crossfit shop talk.
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Crossfit tip #27: Whilst doing box jumps, don’t land on your shins. It hurts.
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Great work morning crew! The thrusters about did me in. I dropped some weight on last set to get through it. Totally smoked and can feel it.
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This one nearly killed me. I was so tired when I got home that I had to crawl up the stairs. Happy to be done with it and also glad I didn’t end up puking at the end.
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May 4, 2012
AMRAP – 10
5 DL 315/205
7 HSPU
9 Pull Ups
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3x5e Turkish Get Ups
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Nate Beard, one of my good friends I played football with at the Academy is competing this weekend in the Southwest. So, if you are looking for someone to follow this weekend watch for him and give him all your StormCenter support. Here is a video of him doing some work.
2 Comments
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So basically what you’re telling me is that he Nate could clean and jerk Robyn’s car if he wanted to… Go Nate!
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May 3, 2012
A. Snatch 4×3-5 @55%, 60%, 65%, 65%
B. Back Squat 4×5 @70%, 80%, 85%, 85%
C. FLR – Accumulate 3min
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We are starting a new Snatch and BS cycle. Plan on snatching and back squatting at least once a week throughout the cycle. If you miss the day we Snatch or Back Squat you can make it up by substituting it for any other strength or skill work in the daily WOD. Please post your current BS and Snatch 1rm to comments
23 Comments
filed under: WOD
Please post your current BS and Snatch 1rm to comments
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Excited about this. Looking forward to improving on the snatch…definitely a goat! BS-175, snatch-80
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This is awesome. My worst lift and my best lift. Excited to improve both. Snatch – 115 / BS – 245
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Snatch-100 Back Sqaut-205. I’m sad I have to miss tonight because of a work obligation. I’ll be in Friday and Saturday!
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No idea, but here are my guesses and I’ll revise if needed: BS 125, Snatch 60.
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Also really excited about this! I’ve been stuck at the same weight on both these lifts for awhile.
Ready to move up!
Snatch- 90
Back squat- 190 -
Not sure what my 1RM are for either of them.
If what did today was any indication it has me projected at a 145# Snatch and a 295# BS.
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May 2, 2012
Handstand Skill Work
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AMRAP – 5
5 OHS 95/65
5 TTB
r/r – 1min
AMRAP – 4
6 Burpees
20 Double Unders
r/r – 1min
AMRAP – 3
3 Thrusters 95/65
3 CTB Pull Ups
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Barbell Motivation. Men in tiny singlets, Last of the Mohicans soundtrack….can I get one of those made out of denim? I will call it a jinglet.
1 Comments
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Just watched this… I’m gonna be one of those guys (minus the singlet) gimme a couple months haha, BUT YES FOR THE JINGLET! gotta thrift me some overalls
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running make the heart grow stronger… sprinting, however, makes my heart asplode.
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Two things I learned today: 1) Stay on your heels and keep your chest up when swinging a heavy KB, cuz that sucker wants to faceplant you, 2) Being less than a month away from 40, my son runs a faster 40 than I do.
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Great work morning crew. That was one heavy KB! Loved the sprints though my name and sprinting should never be in same sentence:). I was just moving as fast as an older can move!
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Love this picture and this group of strong, beautiful girls!
Those sled pulls give you a whole new appreciation for reindeer…
A) Awesome pic. B) Andy almost met Pukie The Clown today…or maybe he actually did.
A few things from today: 1. Thank you, 6am girls, for always setting the bar high. Your numbers always challenge me and give me something to work for. 2. II desperately need to work on dead hang pull-ups!! 3. Ask Shayne to show you his Storm Center sled pull move.
Dang! I missed my favorite move! love the pic. Shane I love that “storm center” caught on!