Some of the morning folk may have noticed a slight change on the calendar. The Lab sessions are now starting at 7:30am to allow a full hour of strength/skill work. We hope this change will better serve your goals.
*Also, tomorrow is re-test day for the Clean and Jerk. Hope to see many of you in for that.Β
Strength/Skill – Snatch Balance 10 x 1 rep
This can be done as either a strength or a skill. Drill it into your body to land quickly under the bar. That doesn’t require much weight to do so. Some of you will stick with a bar the whole time, while others may increase as they go. It all depends on your goal.
3 x 800m
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
Haha! Love the picture!
WUx1
Group WU
Skill/Strength
Snatch Balances 10 x1 rep
45-45-65-65-65-65-75-75-85-85
WOD 3 x 800m run
*2min rest between rounds
Time–> 14:06
Great job morning folks!
Mob / WU x 1
Group WU
Snatch Balance 10 x 1
45 – 45 – 65 – 65 – 70 – 75 – 85 – 90 – 95 – 95
WOD:
3 x 800m run
*2 min rest between rounds
— 3:17 / 3:28 / 3:32
TOTAL: 14:17
Thanks Coach Patrick!
I’m sure I will be singing a different tune by my second 800m, but I’m looking forward to today’s wod π It’s the end of May and we haven’t been able to do hardly any running because of the weather!
Mob + WU x1
Group Mob
Snatch balance 10×1
15# all the way through. I tried 20# but i couldnt keep my balance.
3x 800 m
I was over the 14 minutes after my second run so I did 2x800m in 15:47
HOWEVER I was able to run 400m straight on my first run and it felt really great!
Thanks for babysitting Mario & Julie π
Great job on your run Louise!
Mob / WU x 1
Group WU
Snatch Balance 10 x 1
45 β 45 β 45 β 45 β 65 β 65 β 65 β 65 β 95 β 95 β 95 β 95
WOD:
3 x 800m run
*2 min rest between rounds
β 3:38 / 3:39 / 3:35
TOTAL: 14:52
tried to stay in Trent’s dust cloud…. next time shoot for a more attainable goal.
Nice race Davis!
please cancel my 12pm…meeting running late
Lab:
HSPU progression x5 + 1 negative – no kipping
BW – 20# vest – 20# vest – 20# vest – 20# vest – 20# vest – BW
HSPU are coming along, getting aprox 1/2 depth with vest.
Class:
Snatch Balance 10 x 1
45# x4 – 95# x3 – 115# x3
WOD:
3 x 800m run
*2 min rest between rounds
2:58 / 3:10 / 3:35
Total: 13:17
I was bugging Elba on Monday we were doing a 3k run this week, I was 600m off haha.
Nice running 8:30 crew.
So Fast!! Great Job Trent!!
wu
group wu (fun!)
snatch balance with 15# and then 35# bar
wod
15:22
(3:44, 3:50, 3:48)
great class Patrick!
Mobility
WUx1
Group WU
Snatch Balance: 10×1
35-35-55-55-55-60-60-65-65-65
WOD:
3x800m Run
*2min Rest each Round
Time: 15:37
Thanks Mario!
Mein! I wanted to do snatch balance!! I always miss the classes that have stuff I want to do! #Ihateoffdays π
On the other side, I’m happy that you recognize the need to take off days even if you would really want to come in! #happycoach π
Come to a lab and get the snatch balance in!
Mobility
WU x1
Group WU
Snatch balance
15-35-45-55-55-60-65-65(f)-65(f)
800m run x3 (2 min rest in between runs)
4:41
4:51
4:48
Thanks Steph and Mario for the ‘eating tips!’
Snatch balance: 35-45-55-65-75-85-85(f)-85(f)-85
Wish I had more time to play with these, I would have like to have been landing the 85# consistently. It wasn’t overly heavy, I just needed to practice it.
WOD: 16:09
4:00, 4:08, 4:01
Liked it pretty good.
Great job on your unbroken runs, Jen. Great progress! π
Thanks Mario!
Can’t make oly tonight had to work overtime. You can come see us on Vaughn Harvey till midnight planting trees
Ahhh, that’s what those coloured stakes were for. That’ll make mowing that stretch of grass a real joy in the summer.
– Mob
– WUx1
Snatch balance…
45×4-65×2-45×8 … Need to practice these before adding weight, almost toppled over at 65 π
WOD: 14:37 (3:11, 3:39, 3:47) … Felt great the first run, felt like a sack of poo the 2nd and 3rd π
Mobility
WUx1
Group WU
Snatch Balance: 10Γ1
15-35-35-35-40-40-40-40-40-45
WOD:
3x800m Run
*2min Rest each Round
Time: 17:46
WU x 1 and MOB
Group MOB
Skill/Strength: Snatch Balance
10×1
Used 15 lb. bar for 8
Used 20 lb. for 2
Thanks for the excellent tips Patrick. The lifts were definitely smoother once my balance was established.
3 x 800M runs
Total time: 16:40
Fun morning. A big shout out to Gabe who always leaves it all out there. Amazing running bro.
Mob+ WUx1
Group WU
Skill/Strength: Snatch Balance 10x 1rep
15-15-15-20-20-20-20-25-25-25
WOD: 3x800m run
Time: 15:50
Great class! Thanks Mario!
WUx1
Group WU
Skill/Strength
Snatch Balances 10 x1 rep
45-65-75-75-85-85-95-95-105-105
WOD 3 x 800m run
*2min rest between rounds
Timeβ> 15:21
fastest was 1st round at 3:35
Mob, WUx1
Group WU
Snatch balance 10×1
5 @ 35#, 5 @ 55#
I really like these, would love to see them show up more!
WOD – 3x 800m run *2 min rest between rounds
Time: 18:32
My calves and ankles felt stiiiiiff running! Definitely need to get out there more often. I’d really like to knock a couple minutes off that time by the end of the summer.
Mob, WUx1
Group WU
Snatch balance 10Γ1
3 @ 15#, 3 @ 25#, 3 @ 35#, 1 @ 45#
WOD β 3x 800m run
*2 min rest between rounds
4:56/5:00/5:10
Time: 19:10 (I know my times don’t add up correctly, but the clock was counting down and Crossfit math is hard!)
There’s only a few seconds difference, pretty close π
Good job! You’re a great runner!
And you are an amazing motivator and coach! β₯
M+WU
Group WU
Skill/Strength
Snatch balance 10x 1rep
WOD 3x 800m
Rest 2 minutes in between
If 2nd run not finished by 14mins, you are done
Completed all 3
Took 17:27 (including rests)
Oly Class
Mob and Group Wup
Own Wup
Snatch Balance
10 x 1 rep expectation
3 x 35
3 x 40
3 x 45
1 x 50
plus another at 50, but failed
Hang Muscle Clean + Hang Snatch
1 round = 1 + 1 cmplete 4 sets
1 x 35
1 x 40
thought I was doing okay, but thank you Kevin for pointing out that I was arching my back and lifting off the floor. So next time I will try starting at 20lbs, remember to lock my core and see how it goes
Clean Pulls
3 sets x 2 reps @ 85% of clean (1 rep max is 85lbs) – rest 2 min in between sets
2 x 75lb
rest
2 x 75lb
rests
2 x 75lbs
Fun Cashout with tag team rowing. Really fun – would like to do this again π
mob wux1
group mob wu
skill snacth balance 35#
WOD 3 x800 m run
rest 2:00 min between round
time 17:16
Oly
Snatch balance
10×1
35#-35-40-40-45-45-45f-45-50(slow)
Thanks for sharing the bar Val! Fun to partner with you
Muscle snatch+hang snatch
1+1. 4 sets
35#-40-45-50
Yea so I went too heavy for my muscle snatch… Was doing it all wrong. Bending at the waist. Next time go lighter and do it right π
Clean pull 2×3 sets @85%
85#-85-85
2km team row with Craig. Switch every 250m. Thanks for doing my math Craig and being a great partner! π
1.3km run with Baukje and Robert
Always fun to workout with you Vanessa π
Oly
Snatch balance
10Γ1
45-95-95-105-115-115-125-125-135-125
Muscle snatch+hang snatch
1+1. 4 sets
65-75-85-95
Clean pull 2Γ3 sets @85%
225-225-225
2km team row with Vanessa. Switch every 250m. Great job tonight
Light weight snatch balances for practice
3 -800 m runs with 2 min. rest between each round. Total time = 16:21. Looked like this:
Rd. 1 – 3:58
Rd. 2 – 10:14
Rd. 3 – 16:21
Oly – weeeeee! I was overdue! π
Snatch balance
10Γ1
35-35-35-40-40-45-45-45 -50-50
Always fun with Vanessa π
Muscle snatch+hang snatch
1+1. 4 sets
35#-40-40-45
was doing a lil bite more of a jerk without realizing it. Kev caught it. Corrected and then the brain understood.
Clean pull 2Γ3 sets @85%
100-100-100
I like these and I love cleans π
3km team row with Heather and Shane. Switch every 250m.
11:36.5
Would of loved to go faster but seems like my body didn’t want to… lol. Fun team!
Mobility
WUx1
Group WU
Snatch Balance: 10Γ1
35-40-45-50-50-50-55-60-60-65 (work on fast landing)
WOD:
3x800m Run
*2min Rest each Round
1= 4:44
2= 4:56
3= 5:05
Time: 18:45
I am glad that I was able to finish the 3 rds.
Mobility
WU
Snatch balance 10 X 1
15-30
WOD
19:19