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Tuesday, August 25, 2015

WOD 150825

Knees back in hang. Elbows high and outside. Keep your eyballs up. Fix your feet. Keep your arms long. Do you recognize any of these cues? I'm going to go ahead and say yes you do. These by far are the most common cues that I use every day while coaching the Snatch and Clean & Jerk. If you happen to be the recipient of any of these cues know that if you address these through patience and practice you will see dramatic improvements in your lifts almost immediately. Fix these flaws and see what happens. Trust me, it's good things!

1.) Every minute on the minute for 5 minutes 3 Strict Shoulder Press, heavier than last week
2.) Row 30 cal
30 Hang Power Snatch 115/85lb
Row 30 cal
30 Pull-ups
Row 30 cal
*3.) 25 GHD Sit-ups
5 Muscle ups
20 GHD Sit-ups
4 Muscle-ups
15 GHD Sit-ups
3 Muscle-ups
10 GHD Sit-ups
2 Muscle-ups
5 GHD Sit-ups
1 Muscle-up
*4.) 5 x 2 Clean 1 Jerk @ Hang, add load each set
*5.) Overhead Squat 3 x 10 Unbroken (No pause on top)
6.) 5 rounds
5 Back Extension
7 GH Raise, perfect No bounce

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Alyssa DeNoble
16:21rx
70# sp, ghds and about 6 or 7 mu total
14
0
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Andy Glawe
16:29 rx
135# strict press x3
23
0
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Anna Schumacher
11:53 rx
90# shoulder press
14
0
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Anne Hoffman
Glass city CrossFit in Toledo Ohio
9
0
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Anne Holzem
17:46
75# SP
1
0
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Ashley Peterson
12:05 RX
85# SP
0
0
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Bill Binsfeld
14:23 rx
135 SP
21
0
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Brandi Binsfeld
18:14
55# snatch 65# SPThanks Justin!
22
0
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Brooke Allen
19:31 rx
60#sp
20
0
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Che Ater
16:17 @60# subbed ring rows for pull ups
60# sp
24
6
are you the one that made that tangled up mess last week? =D
Theresa Rosenquist
... I would never. But the damn things kept getting in my face. And to signify those are MY rings, of course. Ha.
Che Ater
Lol!
Theresa Rosenquist
Lol!
Theresa Rosenquist
... I would never. But the damn things kept getting in my face. And to signify those are MY rings, of course. Ha.
Che Ater
are you the one that made that tangled up mess last week? =D
Theresa Rosenquist
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Cole Cravillion
9:06 rx
5x3 strict press at 205 lbs
13
0
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Erin Buntin
17:23 RX
SP 85#
24
0
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Garrett Lowney
6:29
225#
13
0
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Grace Adler
15:35 70# snatch. SP 85#(2) 90#(3).
Jackson-21:14 5K
19
0
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Jake Plennes
9:04
Press: 135
20
0
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Jason Nobles
11:23 Rx
127 x2, 115x3 shoulder press. New place is looking awesome!
20
0
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Jessica Hoisington
16:04 @ 65#
70# SP
5
0
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Jim Koehler
12:17 at 95#
up to 175# SP for 3
18
0
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Jordan Heider
11:49, 65# SN, 85# SP
un-banded PUs!
12
0
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Krystal Lowney
15:05 55#
50 GHDs.
22
0
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Laura VanderKelen
15:50, 65# snatches
67# SP (failed on 3rd @ 70#), GHDs/MUPs ec
18
0
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Marcie Kyllonen
10:22 65#
75# SP
11
0
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Mark Davis
18:19 95#snatch. Shoulder press 100#
EC= fall on floor.
23
0
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Mary Stueber
16:08 55# sn
75# SP. 50 GHD
24
0
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Matthew Luepke
15:55 95#
115# strict press
16
0
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Michelle Johnson
14:51 75#
80# (2)/ 85# (3 - didnt quite make last rep of final set) SP
24
0
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Nate Hall
10:28rx
170# strict press/ghds and attempted mus
24
0
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Pam Bozec
16:30 @ 55#, 65 SP
10
0
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Pauly VanderKelen
9:35
145# strict press / GHDs and MUs in 9:54 / 3x10 OHS @ 115,135,155,170# / Back extension & GH raise complete
0
0
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Robin Mueller
14:59 55#, grn/blu band PU
75#SP, ExC., sub sit-ups & mup, 5X2 C&J up to 85#.
22
0
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Sal Bertuglia
12:10 rx
23
0
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Scott Adler
11:16 (65#), 85# sp, ghds and mus
Sam 15:46 (65#), 75# sp, ghds and ring swings (between swim practices)
20
0
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Scott Herber
13:46 95# Snatch
115# SP
22
0
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Steve Kaster
195# x 2 SP, failed 3rd lift
no idea on time. Asked Grant to help me with kipping PU technique so mostly kip swings instead of PUs
23
0
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Steve Schaefer
12:02 Rx, 115# SP
17
0
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Theresa Rosenquist
13:13. (Scld)/SP:60#
30 C on AirDyne & only 55# (shldr/knee/hip), HPSn, EC: GHSU/H2R >> moving stuff!!
17
0
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Todd Rocheleau
11:13
19
0
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