Monday 07082013


-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.  

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm



A.  Take 15 minutes to practice the Snatch or establish a 1 rep max 


21 – 15 – 9 

Russian Swings 



A. Take 15 minutes to establish a 1 rep max Snatch 

B.  Elizabeth 

21 – 15 – 9 

Clean (Power or Squat) @ 135lb/95lb 



A.  EMOM – 10 Mins 

Even – 3 x Hang Snatch (Heavy as possible) 

Odd – 10 male/5 female x Ring-dips 

B.  Amanda 

9 – 7 – 5 

Squat Snatch @ 135lb/95lb 


-Post results under comments  


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18 Responses
  1. Paul Bye

    A. 145 lb – tied PR (couldn’t quite get 155)
    B. Elizabeth – 8:24, @115# cleans, unassisted bar dips. First time with unassisted dips, went better than expected

  2. Sara R

    A. 80# PR
    B. started with 65# but dropped to 55# after the 1st 10 and did push ups instead of dips 6:30

  3. Staci Vinz

    A. MAX Snatch: 140 (5#PR)
    B. Elizabeth:
    Made it through 21-21-15-14 (10 min cap). First time doing ring dips in a WOD.

    Strength work.

  4. Ben

    1:) matched PR at 135, and 3 attempts at 145. The last one I got under it and held it, but couldn’t get it up, either whiskey or sand was to blame.

    2:) 8:43, regular bar dips. WOD was a battle, more so then usual.

  5. Bryan Donaldson

    Matched previous snatch @ 155, I haven’t worked on it as much as I should so I was happy with it.
    WOD – 7:28 with bar dips.

  6. Fred

    A: Set PR at 135. I tried 140 a couple of times but could not get under it.

    B: Elizabeth – 5:35. I set the weight kind of light (85lbs) so that I could be sure to get 21 on the first round; also, I read that for Elizabeth the weight should be about 60% of max (60% of 140 is about 85lbs). I did bar dips and they were probably too easy – I should have used the rings.

  7. Jessi

    A. First time snatching in over a month, so I just practiced with a light weight.
    B. 6:17 55#, blue banded dips. Apparently all of those push-ups Jeremy has been making me do instead of anything with a barbell have paid off.
    Could have probably gone higher on the clean weight.

    I realize this week is trying to find 1 rep max, but I did mean to comment last week/the week before that I REALLY LIKE EMOM strength work. Just so you know.

  8. Carrie

    Max snatch. 110# 5 lb PR
    95# for the cleans and green band for the dips on the matadors? Forgot my time. Oops. Sore shoulders today

  9. Teresa

    70# snatch (5 lb PR I think)
    5:09 with 65 lbs and push-ups. Probably could have gone heavier on the cleans

    Shoulders are sore but my back feels good.

  10. Alexi

    A. 155, failed twice at 165 (5 lb PR) Coach Nic said my form was very much improved from a few months ago.
    B. 8:03 w/Rx weight and unassisted bar dips. can’t remember my last Elizabeth time but it was way slower with much less weight and with banded bar dips. HUGE improvement for me.

  11. Jenn F

    100#… 5#pr, missed 105 twice.. Got it to eye level… Just couldn’t get under quick enough.
    WOD at 95# and push ups.. 6ish minutes.

    Horrible work day and late to class, plus I guess I almost kick the Vikings guy in the groin. Oops. Not my best… Proud of my PR though!

  12. Megan R

    Elizabeth: 7:42, cleans @ 65 + push ups. did not PR my snatch, first night back on the barbell in a few weeks.