We have added an extra time slot to the schedule to allow you to practice skills and work on strengths (aka. weaknesses). The main class is Sunday at 9am, but we’ve also added time slots between the 7am and 8:30am classes. When you sign in to Zen Planner, it’s called The Lab.
Rules for The Lab:
1) You must register for The Lab just like all other classes.
2) Equipment is available on a first come, first serve basis. Sharing is encouraged.
3) This is only for strength and skill work. If you want to do a missed WOD, save it for Change for Change. If you want to do a workout you dreamt about, buy some equipment and do it in your garage.
4) Be cool. Respect your fellow athletes, coaches and equipment.
Today’s WOD
In teams of 3,
300 Singles Unders (switch every 50)
75 Hang Power Snatch (choose a weight the 3 of you can handle)
75 Thrusters
75 Hang Power Snatch
300 Single Unders (switch every 50)
*Oh, and the bar cannot touch the ground once it’s picked up. 15 Burpees for EACH team member before continuing.
I am loving the Lab sessions!!! These will help progress on agilities so much more!
I focused on progressing on ring dips.
Did ring holds, negative dips, jumping ring dips.
I played around on the rings to practice the pre-MU swing.
I practiced T2B and got a new PR of 5 in a row 🙂
I was also booked for the 10AM class.
In teams of 3, (was with Remi and Pete)
300 Singles Unders (switch every 50)
75 Hang Power Snatch (@40#)
75 Thrusters
75 Hang Power Snatch
300 Single Unders (switch every 50)
Time of 16:34.
Good job Remi! your lifts progressed from the start to the end of the WOD. Welcome to CFM!
AWESOME picture of Shawn!!
Took full advantage of this new “Lab” class today.
Not For Time: 30 Squat Snatch at 105# (70%)
3×10 weighted push ups with 40# bag
Looking really good on those OHS, Jeff!
Great work on those Push Jerks, Shane
Val, you look like you’ll get a muscle up real soon!
Working on it! Lora just gave me some ring dips progression to work on 🙂
WU
tons of mobility
Bergener wu
In teams of 3, (Spencer and Jackie) = Team Carroll
300 Singles Unders (switch every 50)
75 Hang Power Snatch (@45#)
75 Thrusters
75 Hang Power Snatch
300 Single Unders (switch every 50)
Time of 14:28
WU
tons of mobility
Bergener wu
In teams of 3, (Jackie and Sarah)
300 Singles Unders (switch every 50)
75 Hang Power Snatch (@45#)
75 Thrusters
75 Hang Power Snatch
300 Single Unders (switch every 50)
Time of 14:28
Good job Sarah and Jackie 🙂
Cashout: worked on muscle up progression
9 am lab
Mobility
Wu x 1 did Pullups and deficit Pushups with 40# vest. More mobility
Worked on some kipping did some butterfly Pullups, got 5 consecutive bar mu’s without to much problem. Practiced some false grip holds.. Don’t like those so obviously need more work on them.
For quality practiced push jerks, really trying to stay on heels. 95/135.
10 am class, group Mobility and Burgener with bar.
Wod: with Jeremy and Jeff
300 singles (50 each at a time)
75 hang power snatches
75 thrusters
75 hang power snatches
300 singles
Weight was 75#
12:20
Great work guys, nice to see u back Jeff!
Great class Ron!
The Lab
OHS X 5
45-65-85-95-105-110 (10# PR)
EMOTM – 5 Power Cleans 95# for 5min (focused on making sure the bar touched above the collarbone on each rep)
10 am Class
Group Mobility
Burgener WU
WOD w/ Jeremy and Shane at 75#
Time – 12:20
First class back since Dec 24/13. So glad to be back.
Great class Ron!!
Welcome back, nice work on your OHS PR. 🙂
Group wod
12:29 @ 75#
No idea how Shane and his group beat us. They said they handed off every 5 reps and we did the first set unbroken at a pretty fast clip. Next sets were broken only into 15 and 10 reps consecutive. No pauses or breaks taken.
It would be amazing to see what they did different. It was only 9 seconds but it would be nice to see how we could have sped up.
Would of been neat to see the two teams go head to head hehe.
That would have been great. That always gets me moving faster.
Skipping! Is my guess
WU x 1 = Group WU
Partnered with Jason & Tom
300 single skips
75 Hang Snatches
75 Thrusters
75 Hang Snatches
Weights = 55#
Time 15:19
Split skips up 50-50-50 each x 2 rounds
Snatches were 5-5-5 each x 5 rounds
Thrusters were 5-5-10-5 each
The guys dropped weight from 65# to 55# for me. Note for next time, in hind sight, I think I could have done this at 65#, definitely 60#. I let my fear of heavy snatches get in the way. Fun WOD. We made a good team 🙂
Great lil WODregardless….
Great job Jason and Heidi!
Group WU
Since Coach Jeff snubbed Sebastian and I for a Rest Day 😛 we did the two man version.
@65#
200 Singles
50 Hang Snatches
50 Thrusters
50 Hang Snatches
200 Singles.
Time: 10:31
Sebastian killed it! Nice job man. We probably could have done the 3 man version no problem.
mobility
WU
10 WB
10 KBS
group WU
WOD 19:48
We had to do 15 burpees