Monday 05062013

Announcements

-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.

-Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated. Please reserve your shirt before May 13th here.

Doing work

Fitness

A. Snatch Progressions

B. AFAP

200M Run

42 x Swings

21 x Burpees

200M Run

30 x Swings

15 x Burpees

200M Run

18 x Swings

9 x Burpees

Performance

A. Snatch – 5 x 3 @ 70%-75%

B. AFAP

200M Run

21 x Hang Power Snatches @ 95lb/65lb

21 x Burpees

200M Run

15 x Hang Power Snatches

15 x Burpees

200M Run

9 x Hang Power Snatches

9 x Burpees

Sport

A. Take 15 mins to establish a max set TNG Power Snatch @ 185lb/105lb

B. AFAP

200M Run

9 x Hang Squat Snatches @ 155lb/95lb

9 x Muscle-ups

200M Run

7 x Hang Squat Snatch

7 x Muscle-ups

200M Run

5 x Hang Squat Snatch

5 x Muscle-ups

-Post results under comments

10 Comments

Cyndi on May 5, 2013 at 6:55 pm

Looks fun!

Sara Jech on May 6, 2013 at 4:41 am

A. Worked up to 1 rep max… 100lbs 🙂
B. 11:28 @ 55lbs

Jim on May 6, 2013 at 10:02 am

A. 65,75,85,95,10
B. 14:45 Rx’d
legs felt heavy and timing for snatch felt off. Probably good thing tomorrow is my rest day

Brandon on May 6, 2013 at 3:42 pm

Performance:
A: @95
B: 8:56 @75

Cally on May 6, 2013 at 5:39 pm

Performance
A: worked light (35-55#) on technique. Dang, who knew it was a scoop not a swing from the floor!
B: 13:33 – went light again, still trying to really learn how to do the darn snatch right

Susan kian on May 6, 2013 at 6:10 pm

I can do 2 tng at 105…felt heavy… probably should have warmed up more.
Partnered with Staci and did the wod 12 something…with Burpees and snatches at 95..squat snatches were actually power snatches.. I need to work on squat snatch..also the 1st set of snatches I had too wide of a grip and I felt like I had no power. I moved my hands in for the last two sets and it was 10 times easier. I recently moved my hands out farther to hit my hips in the right spot but it takes away a lot of power that I have in my shoulders….I can’t decide what grip to use…will ask at oly.

Did muscle ups at end and made 5 of 7 attempts. Trying to practice those when I am tired so someday I can do them in an actual workout.
Did 3×7 overhead squats with the bar to practice mobility for a more narrow stance.

Rach Hesch on May 6, 2013 at 7:12 pm

Sport:
A: could only do 3 TNG hang snatches @ 105, would lose grip on way back down on 3rd.
B: hit cap, did 85# instead of 95#, did MU’s, failed repeateded on last 2, got to 1 left, and shoulder were done!
Thanks for the encouragement 430 & 530 classes!! my shoulders were shot thou!

Staci Vinz on May 6, 2013 at 7:39 pm

Sport:
A. 3 TNG@ 105
B. HSS @ 95 (9-7-5)
Burpees (21-15-9)
200m run!!!! (First time trying to run in 15 months!!!!! Not 100% yet, but did ‘t feel terrible. Went slow to test it)
10:15

Strength WOD

Bryan Akervik on May 6, 2013 at 7:42 pm

First day back after a 10 day bout with some crazy virus. Felt good.
A. Snatch – 85-85-105-85-85 (form really suffered at 105) – still need work on getting deeper in the squat. flexibility.
B. Fun Wod…ouch. 11:56 at 75#.

Paul Bye on May 7, 2013 at 4:57 am

A. Snatch 85-85-105-105-105
B. 12:00 @75#

Cyndi on May 5, 2013 at 6:55 pm

Looks fun!
Sara Jech on May 6, 2013 at 4:41 am

A. Worked up to 1 rep max… 100lbs 🙂
B. 11:28 @ 55lbs
Jim on May 6, 2013 at 10:02 am

A. 65,75,85,95,10
B. 14:45 Rx’d
legs felt heavy and timing for snatch felt off. Probably good thing tomorrow is my rest day
Brandon on May 6, 2013 at 3:42 pm

Performance:
A: @95
B: 8:56 @75
Cally on May 6, 2013 at 5:39 pm

Performance
A: worked light (35-55#) on technique. Dang, who knew it was a scoop not a swing from the floor!
B: 13:33 – went light again, still trying to really learn how to do the darn snatch right
Susan kian on May 6, 2013 at 6:10 pm

I can do 2 tng at 105…felt heavy… probably should have warmed up more.
Partnered with Staci and did the wod 12 something…with Burpees and snatches at 95..squat snatches were actually power snatches.. I need to work on squat snatch..also the 1st set of snatches I had too wide of a grip and I felt like I had no power. I moved my hands in for the last two sets and it was 10 times easier. I recently moved my hands out farther to hit my hips in the right spot but it takes away a lot of power that I have in my shoulders….I can’t decide what grip to use…will ask at oly.

Did muscle ups at end and made 5 of 7 attempts. Trying to practice those when I am tired so someday I can do them in an actual workout.
Did 3×7 overhead squats with the bar to practice mobility for a more narrow stance.
Rach Hesch on May 6, 2013 at 7:12 pm

Sport:
A: could only do 3 TNG hang snatches @ 105, would lose grip on way back down on 3rd.
B: hit cap, did 85# instead of 95#, did MU’s, failed repeateded on last 2, got to 1 left, and shoulder were done!
Thanks for the encouragement 430 & 530 classes!! my shoulders were shot thou!
Staci Vinz on May 6, 2013 at 7:39 pm

Sport:
A. 3 TNG@ 105
B. HSS @ 95 (9-7-5)
Burpees (21-15-9)
200m run!!!! (First time trying to run in 15 months!!!!! Not 100% yet, but did ‘t feel terrible. Went slow to test it)
10:15

Strength WOD
Bryan Akervik on May 6, 2013 at 7:42 pm

First day back after a 10 day bout with some crazy virus. Felt good.
A. Snatch – 85-85-105-85-85 (form really suffered at 105) – still need work on getting deeper in the squat. flexibility.
B. Fun Wod…ouch. 11:56 at 75#.
Paul Bye on May 7, 2013 at 4:57 am

A. Snatch 85-85-105-105-105
B. 12:00 @75#

Announcements

Performance

Sport

10 Comments

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