Everyone knows that to be a better athlete, you need to put work in. Common sense, right? Well that also includes some homework. Before coming in for today’s WOD, please watch these videos to brush up on the movements.
The coach will still go over all of these with you. But it helps if you are aware of them before you come. Thanks for your help!
75 Power Snatches (75/55#)
Compare to Aug.10/12
Nice pic Emelie.
On a side note, I also like Jeff’s orange Nanos.
Is that the one colour you don’t have Laura K? π
LOL Helen!
I wish Laura and I wore the same size….I would happily take her hand me downs π
Funny!
WUx1
Burgener WU group
Strength – Snatch Practice x3
65-65-75-85-75
Thanks Amanda for the tips (Being on Toes and too fully ext hips)
WOD “Randy” as Rx’d
Time–>8:15
cashout: 10 Mackenzie Push up 3 sec hold
Great job morning crew!
Mobility
WUx 1
Burgener WU group
Strength: snatch: 15, 20, 25, 30, 35
Wod: Randy @30
Time: 9:25
Cash out: 400 m run
I got called into work, unable to make 8:30. Sorry for the inconvenience and late notice. Happy workout
Mobility
WUx1
Burgener WU group
Strength: Snatch practice x3
20, 25, 30, 35, 45
WOD: Randy @ 35#
Time: 6:40
Cash out: 10 MacKenzie Push-ups
M + WU x1 + Burgener warm up
Strength – Snatch practice
20-25-30-35-40
WOD -“Randy” (60% of 1 rep)
75 power snatch @ 25 lb
15 min cap
Time: 25lb
Cashout 10 MacKenzie push-ups
What was your time? π
Ooops…time:11:36
Mobility
WU x 1
Burgener WU
Strength: snatch practice (3’s)
from 15 to 65
WOD: Randy
Power snatches (75/55) or (60% 1RM) done @40
Time: 6:12
Cashout 10 mackenzie PU
Nice job Francis. That is a great time for your first go at Randy.
WU x 1 + mobility
Burgener WU x3
Practice power snatch x 3
35-55-65-75
WOD Rx’d – 7:08, 1:18 PR! π
YAY Chantal. Sweet PR! Well done π
On fire!
Great job Chantal!
Nice work! So strong!
Bravo!
Mobility
WU x 1
Burgener WU x 2
Snatch practice x 3
35-40-45-50-55
WOD: Randy
75 power snatches @ 55#
DNF…got in 58 snatches.
Cash out: 800m run
Mobility
WU
Burgener WU
Snatch Practice
65-75-95-105-95
105 was messy as I wasn’t landing and my technique was not there so I scaled back to 95 and focused on my landing and it was better. Thanks for the coaching on they M-No and Kevin.
WOD Randy
75 Power Snatches
Time: 5:29 @65# (Rx +10)
Last time I did this at 55# and my time was 6:06.
HAHA! I love that you did this at Rx +10#…and still got a faster time! Beast! The way you were throwing around the 65# snatches at the Hopper, I wish I could have been there to watch you do this one. Impressive, as always. π
Amazing!
I remember being beside you for 13.1
My boys kept saying: Maman, why is she twice as fast as you?!!!
That’s so funny
You are so freaking strong! Great job Kimmy!!
Back Squat x3
135-185-225-225-225-225-225
Power Snatch x3
65-85-105-125-135-145
Randy Rx’d
4:19
Even though my time was 4 sec slower than pr, still pretty happy with results. Since Surf-ivor, haven’t been consistent with strength or wods, so I’ll consider this a success. Note to future self – get to 35, then sets of 10 to finish it.
Vacation WOD
Run 3km with 3 burpees every time a song finishes
didn’t see my start time. Felt sluggish again as I was away from workouts for a few days. Any suggestions to switch up the workout?
Yup!
http://crossfitmoncton.com/more/vacation-wods/
Mobility
WUx1
Burgener WU x 2
Strength: Snatch practice x3
30, 35, 45
WOD: Randy 35#
Time: 7:30
Did an extra 5 snatches due to complicated penny system I tried out (7 pennies in a pile were 10 reps each, with one penny off to the side for the final 5 reps.) I’m going to keep a nickel in my bag from now on. Or, like, learn to count reps… :/
Cash out: 10 MacKenzie Push-ups
Oh….the counting gremlins strike again. LOL.
Sometimes keeping track of reps, is more difficult than the WOD itself….
Wux1. & burgener warm up
Strength – snatch practice
65-70-75-80-85-90-95
WOD. “Randy”
75 power snatches. 75lbs. Rx
7:18
Rob Brydges
Tania and Matt vacation WOD
Run around the campground 1km
WOD
21 pushups
42 squats
15 pushups
30 squats
9 pushups
18 squats
Tania – 3:02
Matt – 3:50
Short one but felt good to try a WOD again!
Awesome job guys!
Way to go, you two! Keeping up with Crossit WODs while on vacation (you are sooooooo hooked!) LOL
Way to go you two!!!!!
Mobility
WU x 1
Burgener WU x 2
Snatch practice x 3
45-65-95-105-115
WOD: Randy
75 power snatches @ 75#
7:43 Copy/paste gremlins didn’t post my time
Mobility
WU x 1
Burgener WU x 2
Snatch practice x 3
up to 70#
WOD Rx
time= 8:37
First time doing this Rx, tough.
You did great Maria! Great form the whole time!
YAY Maria! Nice job! π
Sweet!
Mob / WU x 1
Burgener WU x 2
Power Snatch x 3
85 – 95 – 115 – 125 – 125
Thanks for the coaching & tips Kevin.
WOD:
“Randy” as Rx’d.
Time: 6:20 (PR of 1:39!)
Aug 10, 2012 as Rx’d = 7:59
What a difference a year makes. Still need to manage the breaks a bit better but happy with my progress… and more importantly that my wrist felt fine throughout.
Dear Future Self, fewer “muscle snatches”, more “power snatches”, so you can push a bit harder at the end.
Fast! Nice PR!
Awesome PR, Blake. Happy to hear your wrist didn’t bother you. π
Mobility
WUx1
Burgener x2
Snatch practice (x3) 35-40-45-50-55
WOD: Randy
75 Snatches @ 45
DNF – Had 6 left!
Oh soooooo close! Great work Melanie. You’ll get it next time.
Mobility
Burgener x 2
Power Snatch Practice (x3)
45-55-75-85-95
Randy @ Rx
75 Power Snatch 55#
Time = 4:22
Aug 2012 was 4:57 so 35 sec. PR. π
Note to self: Did 35-10-10-13-7
Holy crap that’s fast! Congrats on the PR!
Geeze how come Marie No wasn’t there to make you do 65#? π
So fast!
Nuts!!
Great job Lora and sooo fast. You must have been a blur to watch
Nice work Lora!! Nice PR!
Late arrival.. Sorry Kevin
Quick warmup, burgener.. A few quick warmup sets at 65-75.. 3-2-1 GO!!
Randy Rx
5:12 missed pr by :15.. Next time randy, next time!
Finished off with 50 ‘late show’ burpees!! π
Great job, despite being rushed through your warm-up and mobility. π
1 Armed Preggo Randy
75 1 Arm power snatches 25# dumbbell
5:11
Last year my 2 arm Rx time was 6:30, not really comparable but I did something faster than I did it before…which never happens these days so I guess it’s a small ‘baby size’ celebration.
Awesome work Joanna! That’s a great time! π
I had a flash of what ‘One Armed Preggo Randy’ would look like if he was a real person… what a mental picture!! π
Good to see you WODing however you can!
Mobility
WU x1
Burgener x2
Power snatch practice x3 – 20/25/30/35
75 snatches at 20 time 9.26 ( hope to hit 30 next time π
wux1
Burgener x 2
Power Snatch Practice (x3)
65-75-85-95-105
Randy @ Rx
75 Power Snatch 75#
Time = 5:17
PR of 10# + 4:43 min
I did this WOD back in 2011 were I got 66 reps @ 65#
Holy crap Frankie! That’s a HUGE PR! Way to go. You have made some great progress.
Awesomeness Franky!
Randy didn’t stand a chance!! Great job!
That’s incredible! Great job Frank.
thanks everyone!
Mobility
WU X 1
Burgener with group
Practiced Power Snatch X 3
75-85-95-105-115
WOD – Randy as Rx’d
Time – 7:27 (34 seconds off PR)
Thanks for counting and the push Jackie
Mobility
WUx1
Burgener WU group
Strength: Snatch practice x5
15,20,25,30,35
WOD: Randy @ 35#
Time: 6:55
Cash out: 10 MacKenzie Push-ups
Thanks for counting Jeff L. Your a slave driver but I’m sure if it wasn’t for you pushing me, I wouldn’t have finished.
Great class 5:45! Thanks M-No
YAY Jackie! Nice time π
Mob + WUx1 + Burgener WU
Power Snatch 3-3-3-3-3
50- 60- 65- 70- 80
WOD Randy Rx = 4:52 (PR by 3:05, May 2011)
Grip killer, that really kicked my ass… Split it 25-10-10-10-5-5-5-5 reps. Good work everyone!!
Sweet PR Mario. That’s awesome! I hear you on the grip….my forearms were on fire too!
Mobility
WUx1
Burgener WU group
Strength: Snatch practice
WOD: Randy @ 55#
Time: DNF Finished 60 reps
800m Run
You’ll get it next time Kevin! Verrrrrrry close! π
Thanks, Lora. I went too slow focusing on form.
Mobility
WU x1 ( 5 weighted pull ups 35#, 5 strict)
Burgener wu x 2 as a group
Snatch practice x 3
75-85-95-105-115
Wod : Randy
75 power snatch @75
Time : 4.52 rx.
Thanks for counting Craig!
Fun class really liked this one.
WHOA! Nice time Jeremy! Way to push!
Great job!
Burgener WU
Power snatch practice till 50 then back down to 45 to practice tips from Coach Kevin.
Randy @35#
Time: 6:37
I didnt think I did this one before until mid-Wod I thought “hey, this feels familiar…” Looking online, I found out that I did! 1 year ago I did Randy @35# in 10:52. That is either a sweat PR or a typo from 2 yr ago. lol
Congrats! That is a great time. Nice improvement π
Wow! That’s more than 4 minutes off your old time! Way to kick Randy’s a$$!
WU x 1
Practiced KB Snatch
Burgener WU
Snatch:
45-55-65-75
WOD: Randy RX @ 55lbs
4:44
PR:.15 seconds
Thanks for the corrections Marie-Noelle. Great class!
Nice PR. Congrats! π
So fast Corinna. Amazing to watch as usual!!
Mobility
WUx1
Burgener WU
Strength: Snatch Practice 3X (20, 25, 30, 35, 40)
WOD: Randy @ 35lbs.
time: 6:40
Thanks so much Corinna for the great coaching!! It really helped me a lot!! Nice to have a small class for us beginners too π
Mob
WU x 1
Burgener WU
Strength – Power Snatch with Jen B
3 x 20-25-35-40-65 (I sneaked in that last set on Heather S’s bar π )
WOD – Randy
75 Power Snatch @ 45#
Time : 5:53
The only thing that I have to compare this to is Isabel which we did in early July of this year. That time i’d done 30 snatches at 35# in 1:56. So I figured that Randy was 2.5 times Isabel… so the time is pretty consistent but 10# more.
Thanks for counting Jen!
Mobility
Burgener Wu with stick, then with 45# bar.
Practice power snatch
45/ 65/ 85/ 95/ 115/ 135/ 145/ 155 dropped back to 115 need to keep knees s little bent and bring shoulders up near the top of the deadlift. Bringing bar too far away from body. Thanks Kevin.
Wod: Randy
75 power snatches @ 75#
Rx: 4.24
Great work oly class
Great oly class as always Kevin!
Wow! Fast time Shane!
MOB
WU x 1
Burgener
Snatch practice 2’s
20-30-40-50-60-65-70
WOD: Randy
75 power snatch for time @55#
Time: 6:07 Rx (pr of 1:00)
So happy with the PR! Still need to work on my hand position – wide enough as I started, but crept in as the wod went on.
Note for next time: done as 25-25-25
WOD @ 55#: DNF. Had 68 reps in. Last year completed it RX in 8:03. Bleh. My lower back was really fatigued after 10ish reps, I think from my deadlifts yesterday and it was turning my form to shit. I may try this again on Change for Change to confirm that was the issue.
Mobility, WUx1 (4x green band, remainder black band)
Burgener WU as group
Strength: Snatch practice x3
35. 40, 45, 50, 55
WOD: Randy @ 35#
Time: 7:58
Cashout: Forearm roll + 10 MacKenzie pushups
MOB
WU x 1
Burgener x 2
Power Snatch Practice (x5)
50-60-70-80-90
WOD:
Randy @ Rx
75 Power Snatch 75#
Time = 7:25
Great work 6:45 Crew!
Mobility
WU x1
Burgener wu x 2 as a group
Snatch practice x 3
75-85-95-105-115
Wod : Randy
75 power snatch @75
Time : 5:15 rx.
Thanks for counting Jeremy I will get you next time!
MOB WU X1
Burgener WU as group
Strength: Snatch Practice
WOD Randy @#45
Time: 8:05
Great job Nooners! Thanks for all the great coaching Kevin! π
WUx1
Burgener WU group
Strength β Snatch Practice x3
45-55-65-75#
WOD βRandyβ 55#
Time: 8:38
Cashout: 10 Mackenzie Push up 3 sec hold
Thanks for the tips Corinna and the counting too!