Opens are just right around the corner, stay healthy in your training and your diet. Keep on the mobility and recovery. If you havent singed up and are interested in doing so, let me know and I will help you.
If anyone knows a place for us to swim on Saturday please let me know, we lost our spot to swim, so im looking for a new place.
RX: 3×1 Power Snatch @ 95%. 3×1@ 95%, 2×2 @ 90%, 1×1 @ 95% Snatch. As Many Rounds As Possible 15min. 20 cal Row, 15 Handstand Push Up, and 10 Muscle ups.
Gold: 3×3 Power Snatch. 6×3 Snatch. As Many Rounds As Possible 15min. 20 cal Row, 15 Handstand Push Up, and 10 Chest To Bar Pull Ups.
Silver: 3×5 Snatch DeadLift. 6×10 Overhead Squats. As Many Rounds As Possible 15min. 20 Cal Row, 15 Push ups, and 10 Strict Pull Ups.
Endurance: 5x15sec Russian Box Jumps, 5x25yd Sprints, 3×5 Max Height Box Jump.
Competitor: RX, Endurance, 20min Skill work.
Pwr Snatch: 52(3)
Snatch: 3×1: 52 (current max), 55 (new PR), 57 (newer PR); 2×2 52(2); 1×1: 60 (newest PR!!)
WoD: 2 rounds + 18 cal row (started games standard HSPU, switched to 1 abmat up; worked on hip to ring pullup.)
Thanks for the TTPs Tom, Chad and Ro! I know I’ll get that 1st MU real soon.
WOW Ben. Apparently your big boy pants did wonders for you today. That snatch just got prettier. Great job!
Wow Ben! Congratulations!!
Nice work Ben!
Great job Ben!! That is awesome!!
Power snatch-62-65-67
Snatch- 3×1 67-67-70(f)/ 2×2-65(fx1)-65/ 1×1 70
wod- not sure you can call what I accomplished a wod but I was there. 1 round plus some mu attempts/successes. Big fat mess of successful mu and attempts. rx hspu
Sorry for the shitty attitude 5am. Thanks for cleaning up my shit.
Straighten up kid or I’m not coming to visit
We all have our good days and our bad days
Squat Negative: 1×150
PS: 3×1 @ 50
Snatch: 3×1@50, 2×2@45, 1×1@50
(Went a little light on these today due to shoulder issues)
Gold WOD: 3rds + 20cal Row, 15 HSPU and 8 CTB
Oh shit, you replacing me in the club? Take care of it.
I dont want Tom to get lonely. haha!
Pre-Class Work
Pull-ups: 11/8/7/6/6 (Singles in between 100/100/50/50/50)
DU: 4×35 (only 1 set not consecutive)
Power Snatch: 3×3 50
Power Cleans: 3×8 50
Snatch: 3×1 55, 2×2 50, 1×1 55 (felt best I ever have on form) weight felt light with proper transition from hips to Over head position
WOD: Gold 3 Rds + 31 (CTB last 2 Rds with Red Band)
Forgot HSPU were with 15k plate and Abmat
Way to go on the snatch form, Jaye. And that’s a lot of extra work you are putting in….it’s showing. Keep it up!
snatch stuff: too much to remember, a mix between 60, 65, 70, 75. had a 80K fail. i’ve never hit 80 and it’s always been a mental thing, but i finally feel i’m getting really close.
WOD: 3 rounds Rx. round 3 of MU took me forever..
You’ll get there soon enough. Someone’s getting his mojo back.
Impressive WOD score.
Snatch stuff-25k. First time w weight in a long time.
WOD- gold. 2 rounds + row and 10 HSPU. Struggled today bad.
Thanks for the encouragement Nick and Tom (and the hug).
First time back w/ weight is huge. Keep up the hard (smart) work Aimee, and keep your chin up! LOOOOOVVVVVEEE YOU!
Thanks E
love u back
PS 5×1 @ 70k
Snatch 3×1 @ 70k
2×2 @ 70k
1×1 @ 80k and Tom said it was the best looking snatch he had ever seen.
WOD- snowblow driveway 20min PR’d that bitch.
Hopefully can make it in this afternoon to do the WOD
If you were a real man, you would’ve shoveled your driveway. Just sayin’……and you don’t have to lie Chad, you can’t go a day w/o WOD’ing with me. I know. I’ll see you at 5:30 cupcake.
Tom is such a snatch whore!
You can PR my driveway anytime you want.
Did WOD with noon class
1 rd + row + 15 HSPU + 7 MU’s
Sorry Erin u don’t get to see me @ the 5:30 class I know u will be greatly disappointed.
Day = RUINED! If I perform poorly tonight it’s on your shoulders.
PS:50(3) was swinging pretty bad so I just stuck there
Snatch:52,55, failed at 57 pretty close though I’ll get it next time
WOD: goldish hspu with one mat did chest to bars (actual chest to bars! First for that)
2rounds+6 hspu
Yay for chest to bars!!!!
Haha you should have seen my face Erin I was like wtf did that just happen? Haha the little things
the BIG things crazy! thats a great accomplishment!
haha thanks shan
PS: 3×5@29.6
FS: 6×3@25
WOD: 4 rounds + 6 assisted CTB
10 assisted CTB (blue band)
15: Inverted Box Push-Ups
20 calorie row
Power Snatch 3×1 = 42, 45, 47(PR)
Snatch 3×1: 47(F), 47, 50 (F)
Snatch 2×2 = 45K
Snatch 1×1 = 50K
Really starting to clean my snatch up. Feeling much better…..that last 50K I hit was easy and I really wanted to keep lifting after that….gonna get that PR soon! Thanks for all the help Nick and Tom.
WOD: My shoulders are still shredded from this weekend. I had nothing. (starting with hspu) 2rds + 9 hspu (hips to rings and 5 standard hspu, rest with extra mat)
Wooohooooo PR’s and DOUBLE wohooo for snatch form getting better for you!
did you actually just say you’re “really starting to clean up your snatch”? Well, i guess congratulations are in order!!
i did….and do you know why…cause I JUST KNEW the tripod would comment on it. I can always count on you.
Power Snatch 3×1: 35K
Snatch 3×1: 40K
Snatch 2×2: 35K
Snatch 1×1: 40K
Not feeling it today – dissapointing since I felt so good with these last week
WOD: almost 3 full rounds (finishing 5 HSPU after time to complete 3rd) Gold
Post WOD: a few bar muscle ups + 50 dips w/red band on GHD
PS 37, 40, 40
Full 35, 37
40….fell down. boom.
WOD 2 rounds plus 15
rings to hips for MU
HSPU with one mat for 10, then mat + plate
PS: 3×1@40
FS: 3×1@40(1) 42(2), 2×2@ 40(f) 40, 1×1@42
WOD: 2rds + 20 cal row Gold. 10 HSPU w/one ab mat, then 5k plate, then another ab mat. CTB pull ups a few were probably a little short
PS 25,30
S 25,27
Straight struggles with this lift lately. Going down in weight to focus on form and still struggling. Sooooonnn I will get this…
WOD: 3 rounds. HSPU felt great, but pull ups are still the death of me. Soooonnnn on those as well. I hope
Silver
Snatch DL 3×5 40,42,45
OHS 6×6 10, 12, 15, 17, 17, 17
WOD: 3 + 20 Cal Row 15 Push Ups
Still doing all push ups on knees.
PullUp Recon Week 5: 9,7,6,5,5. Did 10 hollow rocks between sets
Squat Negative x 1: 95K. Declined for 6 seconds before bailing
Power Snatch 3 x 1: 45 (f x 2), 45,, 47
Snatch 3 x 1: 45 (F x 2), 42, 42
snatch 2 x 2: 40, 42
Snatch 1×1: 47. Not a solid day on snatch, but sat in the bottom position well at least.
WOD: 1 full round + HSPU + MU + 12 cal row. First 6 HSPU standard, the rest w/ an extra mat, 1st round MU hips to rings PU, second round assisted MU’s by Nick. Got 8 out of 10. Rows felt way better.
After the WOD I just kept saying I want a Muscle Up, I want a muscle up, so went to the rings and GOT MY FIRST MUSCLE UP ALL BY MYSELF. THEN CRIED LIKE A BABY. Thanks to Nick for all the tips and spots. HAPPIEST DAY EVER!
You killed it Erin! Way to go on that muscle up!
It was awesome!!! That is a HUGE PR!!! Glad I got to see it!!
proud of youuuuuuuu
Boom boom boom girl!! Way to go!!!!!!!! Very proud of you!
Nice work!
Bravo!
aaaaaaaaahhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!!!!!!!!!
Yes ma’am.
Power snatch: 3×1 70,70,80 I think
Snatch: 6×3 50 (wasn’t comfortable at all with form today)
WOD: 2 rounds plus row and 15 hspu with mat and 15k plate
Muscle ups were mostly attempts completed with dips or hips to rings mixed in with actual muscle ups. Kinda all over the place today. Good to get back to the gym this week though
Snatch stuff: started at 80 and failed at 90 on multiple levels.
WOD: 2 rounds plus 15 HSPU Rx. Started at HSPU. I felt like my mu got better as I went. Definitely still felt weak from this weekend though!
PS: 22k Snatch:20k gold
3rds + HSPU + hips to ring pull ups, one mat for HSPU.
All snatch 40k for Gold reps.
WOD: 3 rounds + 14 cal Gold.
Did this WOD today at open gym….6×10 OHS (8 w/ weighted PVC, 2 with 10K)
3 rounds plus 3 calories, doing inverted push ups and using 2 bands for pull ups.