AMRAP in 20min of:
12 Power Snatches (65/45#)
10 Pushups
I posted this video before, but it’s worth it to post again. The pushup is one of the most cheated moves in CrossFit. Watch the faults and try to pick out which one you do. If you’re not sure, just ask when you get to the gym. I’ll let you know.
If you’re not getting your chest to the floor, you need to drop to your knees. Full range of motion from the knees is superior than partial range of motion from the feet. I also see a lot of people going up off their knees, AND THEN lifting their knees off the floor. Unless your whole body stays rigid, it was not a proper push up.
During the workout today, strive for excellent form on the pushup.
[youtube=http://www.youtube.com/watch?v=JcfkQioj7QY]
Bonne fête Pierre. 😀
Happy Birthday Pierre!
They posted a video on the main site that shows the horrible run we did in Calgary…
http://media.crossfit.com/cf-video/CrossFit_CanadaRegional_TheRun.wmv
http://media.crossfit.com/cf-video/CrossFit_CanadaRegional_TheRun.mov
The girl at the end…hahaha. I thought this was gonna f$*k me. Crossfit vocabulary 101
haha I know eh?
Bonne fête Pierre 🙂 passe une belle journée!
Great video on pushups – if I understand correctly, it’s not necessary to tuck in the elbows ? Is tucking the elbows in a progression?
Happy Birthday Pierre!
Oops, I was logged in under Shane, I am sure he wishes you a happy birthday too, but mine is probably more sincere 🙂
Bonne fête Pierre! Bois trop de vin Boivin!! 😀
Bonne fête Big Pete!
Happy Birthday Pierre!!!
Have a good one Pierre, Happy Birthday!
Bonne fete Pierrot.
Happy Birthday Pierre!
HAPPY BIRTHDAY COACH P!!!!
And I have the best way to celebrate!
Vote for me!!!! *hehe*
Less than a week left to go folks!
Thank you so much for all your votes so far! But let’s run all the way to the finish line.
Just 5 more days of looking at my jerky face and (maybe or maybe not) reading my rambles that I try to pass off as a blog.
Thanks again everyone!
If I make it to Toronto I’ll do my damnedest to …live up to the expectations that you all have for me and make you proud.
Now stop reading and get out there and vote!
AND happy Birthday Pierre!
Cheers!
http://www.lavalifetopsingles.com/en/Default.aspx
My user name is NOVAMAC
Bonne Fête Pierre 🙂 Have a good one !!
CFWU x1
Strength power snatches
10-15-35-45-55-65 (pratice on the technique)
AMRAP in 20min of:
12 Power Snatches (45#)
10 Pushups
10 rounds + 2 Power Snatch (PR by 2 rounds)
Happy Birthday Pierre!!
Happy Birthday Mr. Machine. Have a great day!
Happy birthday Pierre!
Am training
5 k run
26:22
58 second PR.
In again this afternoon to do the WOD, nice push this morning AM crew 🙂
WU x1
Whatever the Bergsomethingorother warm up is x3
Strength – Snatch/Power Snatch
Max #65
AMRAP 20
12 Power Snatch #45
10 Pushups
9 + 6 Snatch
Bonne fete Pierre!
Kevin,
If a spot opens up for tonight, can you book me in? I will take any of the time slots.
wait Rob? like… Rob Rob?
Strength – power snatches
65-95-100-105(failed power, but did a few squat snatches), then went back down to 95 to work on technique
AMRAP 20 min
12 Power snatches (45lb)
10 pushups
14 rounds and 12 snatches (PR by over 2 rounds!)
My upper traps are really sore already!!!
Sonia you are a machine 🙂
Rob I am not able to make it to the gym tonight, so you can have my 6:30 spot. I owe you 2 med ball runs now Kevin. Happy Birthday Pierre!!!!!
Hey!! Snatches for your birthday. 🙂 Cooooll!
Thank you guys!!
Would like to get in at 4:15 if one opens. I’m sched for 5:30 and will still attend if not
Done. Thanks Tracey
Happy b’day Pierre
WU
Power Snatch Max #115
AMRAP 20 min.
12 Power Snatch #65
10 Pushups
10 Rounds
How many rounds?!
It took me the final 30 seconds to finish the last 10 push ups for 10 rounds…. first time I used up all my pennies… and I think it’s first time I did 100 pushups in a wod 🙂
Hey Kevin! Very sorry for the short notice but I won’t make the 5h30 class! I feel sick, and I first though I could handle it, but not now! Again, very sorry for the short notice! I’ll run with the med ball when I get better!
Ohhh nice ha I didnt see the 10 rounds at the bottom *im dumb*
CFWU x 1
Burgener Warm up x 3
Practice Strength – Power Snatch
Max 95lbs
WOD – AMRAP in 20 mins
12 Power Snatch 65#
10 Pushups
11 Rounds
Awesome job Jamie!
CFWUx1
27 burpees B-day boy
burgener WU x 3
Power snatch
45×3
65×3
95×3
115×1
125×1
135×1
145×1
WOD @ 65# -> 11 rounds + 8 power snatch
C’est beau ca.
145lbs power snatch??? Nice!!
CFWU X 1
Burgener WU X 3
Power Snatch …. Max 50# x5
WOD@ 45# 10 Rounds!! I was aiming for 9 so I am pretty proud! My snatch still hurts though 🙂
THAT”S WHAT SHE SAID!
Power Snatch 1RM –> 65-95-115-125-135-145(Failed)
WOD w/ 65# –> 15 rds + 9 PS
I was still shaking even when I got home 20 minutes after!
Painful, but I liked it!
Great push Pierre and bonne fete!
Thanks Marcel! It was a really tough one!
Warm Up x 1
Burgeer Warm Up x 3
Strength: Power Snatch Practice
WOD: AMRAP in 20 Minutes
12 Power Snatches #45
10 Push Up
9 Rounds + 12 Snatches
Damn it she beat me again!
Warm Up x 1
Burgeer Warm Up x 3
Strength: Power Snatch Practice
Got to 115 lbs
WOD: AMRAP in 20 Minutes
12 Power Snatches 65 lbs
10 Push ups
9 Rounds + 5 Snatches
Some heavy grunting happening tonight, great push everyone. I love this workout!
Good job Marc on the Power Snatches 1RM!
Thanks B-Day boy 😀
warm up X 1
Burgener WU X 3
Strength: practice power snatch
WOD: AMRAP in 20 min.
12 power snatches #45
10 push ups
8 rounds
my arms are killing!!! 😉
Good job working through the pain girl!! You kept moving the whole way through and did so well 🙂 proud of you!
WU x 1
Burgener WU x 3
Power snatch
WOD: AMRAP in 20 min:
12 PS 45#
10 pushups
6 rounds + 7 PS
WU x 1
Burgener WU x 3
Power snatches for practice
WOD:
AMRAP in 20 minutes of:
12 Power Snatch 45#
10 pushups
=6 rounds + 6 Power snatches
6am- 5 k run
26:22
58s Pr 🙂
630 pm
Warm up
Burgers x3
Strentgh Power Snatch 1-1-1-1-1
65-85-95-115-135
WOD: AMRAP in 20 min:
12 PS 65#
10 pushups
13 rounds and my back wants to explode, Great push evening crew 🙂
Wow! Coach K definitely kicked it up a notch since he got back from Calgary. The weird thing is, I like it 🙂
Burgener Warmup x 3
Power Snatch Max: 105lbs
AMRAP in 20min of:
12 Power Snatches (65#)
10 Pushups
10 rounds + 12 power snatch + 1 pushup
I was aiming for good technique and strict push ups (chest to the floor) instead of trying to beat my PR. And I STILL managed to beat my PR of 10 rounds flat 🙂
Glad you enjoy Patty Cakes!
Great push-ups by everyone tonight! Very impressed with your form. Trying to maintain it throughout the workout is tough, but you gotta fight for it.
Did you give us a compliment? Could you repeat it?
Front Squats x3
45×10
135-185-205-215-225 (PR for reps!)
warm up x 1
burgener warm up x 3
power snach
65-85-95-115-125-135
AMRAP in 20 min
12 power snatch
10 push ups
9 rounds + 2 push ups
Happy Birthday Pierre
evening Time Trial race
17.1km in 29:58 (ave speed 34.1)
this is my first time breaking the 30 min mark on this course! my old record was around 32 minutes. very happy!
awesome job everybody today – wow the numbers are HIGH!
WU x1
Burgener WU x3
Power Snatch:
15-35-45-55
Amrap in 20mins
12 Power snatches 45 lbs
10 Push ups (knees)
9 Rounds + 7 Snatches.
I think I’m going to try to do push ups as RX’d in the next WOD…so prepare for my time/rounds to go down. 🙂
You did awesome Mel – you can totally do the regular pushups, you were flying through them on your knees. Great job 😀