Announcements:
-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 [ Info@cfpfit.com ] 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
Jess
Fitness
A. Take 15 minutes to practice the Snatch or establish a 1 rep max
B. AFAP
21 – 15 – 9
Russian Swings
Push-ups
Performance
A. Take 15 minutes to establish a 1 rep max Snatch
B. Elizabeth
21 – 15 – 9
Clean (Power or Squat) @ 135lb/95lb
Ring-dips
Sport
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
Muscle-up
-Post results under comments
A. 145 10lbs pr
B. 14:00ish
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
A. 80# PR
B. started with 65# but dropped to 55# after the 1st 10 and did push ups instead of dips 6:30
Snatch worked upto about 115.
Elizabeth 8:46
Strength with Staci…. Most of it
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.
A. 75#
B. 65# first 21, then dropped to 55#, did push-ups, 8:00.
A. Got a weird 165# lift but it wasn’t really a snatch.
B. 9:30, struggled on the dips
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.
A. Hit my PR of 100lb Snatch
B. 8:37
95lbs
Red Banded dips…..
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.
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.
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.
Snatch 3 misses at 105, lost them all out front..
Elizabeth 7:06 @85 and blue band dips
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
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.
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.
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!
Elizabeth: 7:42, cleans @ 65 + push ups. did not PR my snatch, first night back on the barbell in a few weeks.