August 10, 2012 |
What makes a workout “tough”?
75 Power Snatches (75/55#)
Compare to May 3/11
Some of the ladies in our Prep Course working hard
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WU x 1
Burgener Warm Up x 2 power snatch
Strength: power snatch
75 Power Snatches 75#
Super Fast!! Nice Job Andy
You had a good pace. I can see you getting nice PR the next time around. Good job Andy!
Nice time Andy!
Excellent WOD Andy, added bonus was the run. Your a machine.
Strength Power Snatch
35×3 45×3 55×3 65×2 75×2 80x 2 (PR) so excited for that, I had struggled at the games to get 1 rep at 75.
WOD Randy @ 45#
Time = 7:20
PR 2:01 min and used 35# last time. Great job doing this Rx Elba and Chantal!
Nice snatch PR! And the PR on the wod!
Great PR!! Was nice to see it
Nice PR !
Holy Dyna, very nice PR Maria.
Nice work Maria!
That’s awsome! I didn’t know you had a 2 min PR as well!!
It was amazing to watch your 80lbs PR!! Congrats
Thanks you guys are awesome!!
I saw it twice, sweeeeeet.
Geeze women!!! Good job!
Nice job Maria! Congrats on your Snatch PR AND your PR on the WOD. 10# more and 2 minutes faster is great progress!
Nice PR Maria!
Burgener WU x 2
PRactice Power snatch 3×55, 3×65, 3×75, 2×75, 1×85
WOD Randy as RX’d : 8:26 … 1:22 PR from Aug. 2010
Wow, nice work Chantal!
Yah, great PR on the WOD.
YAY!! Congrats! Nice PR
QOD : I try to spot someone a little stronger/faster than me and I try to keep up with that person !! Thanks Evan and Rob for pushing me without knowing it… well you know now
I’m with you on this. I do the same thing. Usually Jeff S or Darsey is my target. Thanks guys.
I think a lot of people do that, it’s a really great way to push yourself harder.
Yes! I do this all the time, it’s great motivation to push a little bit harder
Randy as RX’d : 7:28 … 1:05 PR from May last year~~
Nice class!! Good job coach Ron!! Maria Impressive with your 80 lbs snatch today, you are amazing
and 10 lbs more!! Happy with that
Great Job Mexican Power House!!
As always…u rocked it!!!!
Nice work Elba!
Nice PR on the WOD, also taking control this morning, hahahahahaha. Mornings are fun to coach with such a great group.
Yup she was the BOSS this morning!! LOL
You had full control this morning the WOD and the class! Lol
WOOT WOOT! Sweet PR Elba! Rx’d too! Congrats!
Nice PR Elba!
QOD: There are no tough WODs, only challenging ones. Its only “tough” in your mind. Mental grit is the name of the game
Strength Power Snatch x3
45-65-75-85-95 (Shoulder started to hurt a bit so stopped)
WOD @ 55# (Kept it light…I am NOT re-injuring my shoulder/elbow)
Great job 7:00 AM’ers
Thanks for taping up my rip and for the great coaching Ron
Burgener WU x 2
Strength Power Snatch x3
WOD @ 35#
Thanks for the Great Tips Ron!!
Nice job on snatching today Leesa, you learn quick.
You hammered this one none stop, your a beast.
Power snatch (3s) 15-35-55-65 (going too wide on the 65…so I dropped back down to 55)
WOD @ 45lbs
This was a humbling WOD. I was hoping to do rx’d but seeing how my technique was on the 65lbs..I thought 75 reps would probably lead to injury. Then, I was aiming for under 6 minutes with a lighter weight….blah.
Great work 7amers.
QOD – With crossfit there are different types of “tough”. The WODs that I find mentally tough are the ones that the reps increase, such as 9-15-21 or WODs that require just one movement such as Randy, Grace and Karen. For the physical aspect of “tough”, if I leave the gym and didn’t find the WOD tough…I question whether I pushed myself enough.
Good work on form today, looked awesome.
Thanks, Ron! I am a bit needy when it comes to lifting. I appreciate the positive feedback and the helpful hints.
You’re right Gillyon – those ascending wods play terrible mind games and are super tough!
QOD: Any workout that gets me out of my comfort zone….and seriously, that can be ANY WOD. On paper, a workout can look “not so tough” but add in that magic ingredient called intensity (while maintaining proper form) and that workout will kick your butt! Why do you think we AMRAP or do workouts “for time”? If you had all day to do Fran, would you even break a sweat? Go hard! Go heavy! Go fast! Get uncomfortable
Great post Lora, you live by your words and your great results show. I admire your drive and intensity.
WUx1 (8×30# pullups then butterfly kip progression)
Burgener WU x 2
Strength Power Snatch x3
45-65-75-85-95-105-115(believe this could be a PR of #10, need to start writing down Oly #s)
WOD Rx -Time: 7:28
For the record I hollered out time before Elba
You didn’t let Elba finish first? Tsk, tsk…
I’m pretty sure I heard her first… Jus sayin!! I’d rather be on her side… don’t mess with Elba this morning! She’s the boss!
Really I hollored out time before Elba??? someone is asking to sleep in the couch tonight !!! and Chantal you are a smart girl!! and yes babe we both finish at 7:28 deal with it hehe!!
I heard you but Elba scared me today…… Bahahahahaha. Good hard work on this WOD Trent, you pushed real hard.
Pretty Sure it was at the same Time
No, Elba won! I wasn’t there but I’m sure she did!
QOD: All Crossfit wods are tough, that’s why we get results. But ones that are harder than others for me are ones that have my goats. They get to me mentally and I have to push harder to get it done. And to not cry.
QOD: Besides doing a wod that focus on weaknesses, I believe any WOD I lose proper breathing makes for a tough wod. Ex; starting out too fast could make a 10min wod seem like 30 mins where good controlled breathing can make a 30min wod feel like 10 mins.
QOD: Tough wods for me are short ones. They force me to push extremely hard and usually become oxygen deprived. Prairie Fire is one that comes to mind or the Burpee/KBS from last Friday. Longer workouts have a pace and you can regulate your breathing a little better.
Burgener warm up x2
Strength. Power snatch
55 65 75 85 95
75 power snatch’s I did 55lbs
Is Monday’s stretch class REALY Speedo Monday?
Great job on opening the hips, reflects the great time.
power snatch 3rm to 60#
WOD @ #40: 8:07
Another great WOD Nat.
wu as posted
worked on light power snatch
lower back was a little tight and did not want to pull it.
WOD at 65
first 30 unbroken. really feel like i should have went with the 75 Rx on this one.
protecting the back was probably not a bad idea either.
Ron thanks for the tips and the push, it really helps.
nice job 7 am’ers, lots of intensity this morning.
Your welcome, it was all you today, WOW.
Great time! Time to do it rx’d!
at 55 the technic was getting sloppy so I stopped
Randy at 35#
Time : 10:52
Legs were so sore it was hard to get that hip pop going. Today’s WOD really help me nail down the technic. Next time if not so sore, try 40 or even 45!
QOD What makes a workout “tough”?
When you need to go mind over body to keep the technic in order or to simply keep going! A confirmation of a though workout is the level of sore-ness 2 days later … lol
Atta fight through it Val, you did great today.
WU x 1
Burgener WU x 2
3 x 20-25-35-40-45
75 Power Snatches at 25#
Time : 6:20
I think it was my first time doing Power Snatches so I wasn’t sure about the weight. In the middle of the WOD, I think I really got the technic and I probably could have done it at 30# instead. Ha well, next time
Great job everybody !!!
Looked really good Chantal, your going to give sista a run for her money on this on.
Yeah ! Too bad she missed this one
3×40-45-50-55-60 (didn’t have time to finish)
75 Power Snatches @45
I’ve never done power snatches before in a WOD….I must say, I kind of like “snatches”! Sorry Terry! LOL Thanks Ron for the awesome coaching and for taping my hand (and my hand thanks you as well)!! Good job everyone!!!
Nice job on this one, both technique and time. WhoHoo Christine.
Haha Nice one Christine
Weren’t you a competitor in the 2012 games? I believe we may have done a couple of those!!
Ummm no I was on crutches remember!!!! LOL
oh ya it was only me that did the games right after!! lol.. woose!! lol..
Well done Christine! Snatches are fun.
You did great on the WOD, in spite of it being your first time with that movement in a workout.
I had a good view of you as I was right behind you… your form looked great!
QOD – What makes a workout “tough”?
Considering how I feel this morning, apparently wod’s with “Katadhin” in the name!!
Strength: power snatch 20-25-30-40-50-60
75 Power Snatches 35#
QOD: For me it’s really tough when I’m doing a WOD I’ve done before. It’s like the pressure is on for a better time, I find I’m so excited and nervous before I start and it’s a race against the clock!
I agree! I get more nervous/excited about workouts that I have done before, too.
Randy Rx’d @ 55#
PR of 2:38 from May/11 and exactly 2 years ago today when we did Randy I only finished 65 of the 75 reps in the 10 min cap. Cheers to progress!
Hope to see many of you tomorrow for the beach WOD/camping!
Great job Joanna!
Also, fantastic article yesterday. We climbed Kathadin ONCE, not twice, and I found it challenging!
Holy crap that’s awesome!!!!
Well done Joanna! That is a GREAT improvement! WOW!
Nice PR Joanna!
Wow that’s a huge PR Jo!!
great job Jo!
WU X 1
Strength – power snatch
15-25-35-45-55-65-75-80 (mostly x 3 ’til 75)
75 power snatches (RX 55# or 60%)
Time 7:07 Rx (last time 35#’s)
QOD: Any wod with a goat (especially running for me) and the goat turns out to be the “break” in the wod Also, I find the longer wod’s tougher than the quick wods.
Great job 3:15 – we were few but mighty!
Nicely done Heather! Great progress.
Glad you listened
Me too (and don’t I always?)!!
Front squats x2
A few power snatches
Randy as Rx’d
A small PR, so I’ll take it.
Note to future self: You’re not tired. Pick up the damn bar!!
Sweet jebus! 4:15?! That’s freaking fast!! Well done
note to self sounds like Patrick’s advice the other morning: “if you think you need to stop, don’t stop!”
That’s an awesome PR Kevin! Crazy fast!
wu x 1
Burgener warm up x 2 (group)
strength – Power snatch x 3
15, 25, 35, 45, 50×2, 50, 45 (have to work on my form some more fun sharing the bar Leesa)
WOD : Randy
15 min cap
75 Power snatches (35#)
Time = 6:21 (drop the weight from last time in may I used 45 and did not finish had 51 reps 10 min cap so happy I finish even with lower weight still have to work on my form)
cash out – back stretch
Wu X 1
Burgener X 2
Strength – Power Snatch X 5
Wod – Randy as Rx’d
Time – 6:53
Nice work Jeff
Strength – Power Snatch X 3
Time – 7:06
Great job Marcel! Thanks for sharing the bar.
Excellent job Marcel!
Great job Marcel!
Nice job Marcel
WU x 1 + Burgeneer WU
45-55-65-70-75-80 (80 was not pretty..pressed it up)
WOD @ 45#
Time = 6:40
Debated whether or not to do this Rx’d & decided against it. My notes from the last time I did this WOD did not indicate the weight, but I noted that I only got to 70 reps…so I weenied out & went with 45#. Immediately post WOD I had regrets that I should have gone Rx’d. Then to rub salt in the wound, I check my post from May 2011 and found that I did it Rx’d Moral of the story, trust your gut and step out of the comfort zone….and of course, keep complete records in your gym journal.
What makes a WOD tough? For me easy question….$*%&#&% Pull ups!
Have a great weekend to all. Sorry to me missing the beach WOD for the 3rd year in a row. It always sounds like so much fun.
But you still got a great workout, didn’t you?
Nice job Heidi! Going to miss you at the Beach WOD tomorrow.
WU x 1 / Group Burgener x 2
Power Snatch x 3
WOD – Randy as Rx’d
Time – 7:59
I was a little underwhelmed with my performance…I was happy with the way I broke it up…not so happy with the “non-breaks” I spent holding the bar NOT picking it up.
I will do better next time…YOU HEAR THAT ME??? DO BETTA!
LOL…love the note to your “future” self. You did great as Rx’d Blake. There is your benchmark for next time
Great day at the gym.. love snatches!! (man that never gets old!! )
burgener as a group
snatch practice (did squat snatches as wanting to get better at that move!)
95×5-115-125-130-135 these felt really good today
4:59 (pretty happy with this for first time doing it, although I wanted to beat bachmann!! lol)
Well done! I have squat snatch envy. Great time on the WOD…and doesn’t EVERYONE want to beat Bachmann?? LOL
Nice work Jeff! You are strong!
Nice time!! Good job dude!
I’m a relative newbie so I haven’t quite sorted out what I think is tough yet.. But I seem to gravitate to the longer, slower wods, on those I’m able to shut my mind off and just drive through.. ‘tough’ I think maybe for me is the moves that frustrate me, which I can happily say is getting shorter.. I think down to DU now! lol.. oh ya, and pistols!
WU x 1 (no pullups)
Burgener WU as a group x 2
Strength: Power snatch practice
WOD “Randy” as Rx
Time = 4:57
First time doing this WOD. Fun one. Super happy with my time. Nearly killed myself on the last 10 reps….
Great work 5:30 crew!
Can’t wait to see lots of you at the Beach WOD tomorrow
Nice work Lora.. you killed this one as i knew you would! :0)
Thanks for the tips on strategy and lowering the bar, Corinna. It helped A LOT!!!
Nice work Lora!!
Sweet time Lora!
WOD: Randy RX @ 55 lbs
Last time: 6:39
I felt like I had won the gold for Canada after this WOD tonight! I am super happy with my PR! Great coaching Joanna and thanks for the strategy tips Kevin!
Great job — fast!! Thanks for the coaching tips as well.
Congrats Corinna! You should be proud. That is a huge PR! All of your hard work and attention to form is really paying off. You are knocking ‘em out of the park all the time!
nice work on the Wod Corinna,, fast girl!!
Great time! Congrats on the big PR!
I can hear the national anthem!
I heard you yell time and I glanced at the clock and thought: “shit that was fast!” Nice work Corinna!
Nice job Corinna!! Wow!
Congrats on that amazing time – wish I’d been there to see that!
Did the wod @ 50…. Had it at 60 and dropped the weight before we started. I really gotta step outta my comfort zone too. I’m assuming it was much to.light considering I did. 40, 20,10,5….. In 6:02 I think. But now I know. Next stop… BEACH.
I think you did great. Next time, go faster!
Wod – Randy @ 65. Should have done it Rx.
Time – 5:27
500 m Row 1:43.
That’s a sweet time Rob! Especially after yesterday!
Group Burgener x 2
Strength – Did Hang Power Clean & Jerk X5(due to back and wrist)
WOD @ 80 for 1st 50 then rest at 70#
75 Hang Power Clean and Jerks
Time—> Forgot to write it down, Kevin let me know tomorrow moring when in, thanks
Great job tp all who takled Randy today!
Have a great weekend fella CrossFitters!
Great job Gab!! Don’t forget your planks
Strength: Power snatch
1x 90 PR!
WOD RX’d!! AND I finished it in the time cap!
Time = 8:03 (55 sec PR, 10# more)
awesome job Amanda..
Two great PRs! Well done!
Pretty awesome…just sayin’
I forgot to thank you for pushing me, Jo!! Really appreciated it!!
Woohoo! Nice PR on your lift! And great job on the WOD
You should be really proud of this PR Amanda! Good girl!
Nice job Amanda! You did great!
GReat job on the wod and on the 90#. That’s alot of weight Amanda!
75 Power Snatches # 40
Did the first 20 with 45# but my technique was brutal so dropped 5# off and continued the remainder at 40#
75 Power Snatches #75
burgenor warm up x2
75 Power Snatches #75
Wanted to get sub 5 on this one but oh well i gave it my all almost got it:P great tonight tonight everyone working on this one. Gotta work on my transitions for these using to much muscle to carry it down wore out my grip.
Lora said it well – great time, nothing to be disappointed about, Lance! Gotta keep your goals set high so you push hard to try to reach them!
That is a really great time Lance. Nothing to be disappointed with there
In case anyone is interested…this is Randy Simmons.
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