Skill
Double-Unders
Strength
Snatch 6x2
Met-Con
On a 2 minute timer: 50 thrusters @ 40% of PP.
For every rep not completed men must perform 3 burpees and women must perform 2 burpees.
Cashout
GHD Situps
Post notes, loads, and reps to comments. Old article, but always a good reminder.
17 comments:
DU work got 3 just couldn't get them
Snatch 6x2 35#
Met-Con 38 - 25# + 24 burpees 4:28
Cash out 3 x 2 ghd situps
pu practice - 6 blue and green band
Snatch " need to work on full extension then drop under bar faster"
Met-Con 45+15 burpees @85lb 3:21
3x10 GHD
Met-con was all mental and should have done 48-50. I will be ready for this next time
That was a great workout! Got 45 thrusters w/ 45#, should've got 47-48 but paused a little too long 3 times. 10 burpees to complete workout in 3:02. GHD situps 2x5. Pull up practice- 5 unassisted pullups.
Cheryl- I though you used blue and purple bands??
oopps you're right, blue and purple pullups. thanks niki!
Met-Con - 2:25 (40%)
At the 2 min mark my arm gave out as well and I wanted those last two! 48 + 4 burpees.
Iced
DU's were good, and I set a PR with 60 consecutive jumps.
The rest of the workout...not my best. All 3 of the remaining things we did I am not very good or fast at.
On the Snatch I always want to muscle the weight up and have trouble with the form of getting the full extension at the top and then dropping under the weight. Too much mechanics at one time for me I guess.
Going into the metcon I set a goal of 30 thrusters with 85#, and was able to get 35. I just don't have the speed in my squats to knock these out faster. Unfortunately this left me with 45 burpees which took a few minutes to complete. Anyone that has seen me do burpees knows that I am not very fast at them.
3 of my weaknesses in one day is not fun, but that is what I need to do in order to improve.
You know I watched you guys eat your sweet potatos for weeks before we went out to California. I had not eaten a sweet potato in a very long time, so I picked some up at the store. All I did was bake them in the oven, let 'em cool, and then peel it and cut it up. I didn't put a thing on them, not even salt and pepper - nothing. Man, these things are killer! They are so sweet....guess that's why they call 'em sweet potatos. Yum!! I'm hooked.
T~
On an added note, I should probably be careful with them...probably too much starchy carb for me. Not working out as much as ya'll and everything.
@Teri
Use the sweet potatoes with some lean protein 15-30 minutes post workout. This will help with recovery.
Stephen
Niki was signed in but its me really
@ hotel gym this am and had to do a version of the wod.
Started with 12 min of DU's to develope that skill. Somewhat laughable results.
42 thrusters @ 100lbs. I had to use dumbbells as no barbell availible.
2000m row
cashout
30 knee to elbows
Anthony
Teri - Listen to what stephen said. adjust the amount used to the length of the met-con. 3-4 long (a few bites), 10 min long (5-6 bites), 15-20 (9-10 bites), 20 + (dont worry because we never work this much).
Anthony - Great workout man! rumor has it your are a Crossfit addict.
grabbed a little workout this morning
Jerk singles 225-230-235-240-245-250(f)x2
pretty happy, since 250 is my max and i have only hit it once.
then did 3 rounds (not really for time)
15 strict chin-ups (trying to get a bicep now)
50 double-unders
5 handstand push-ups
rest 90-120 seconds.
..david
Dave
R U getting ready for the "gun show"???.....:)
Firepower...
Dave and Stephen - thanks
I'll watch the amount of tater I eat and when I eat it.
T~
Today's work-out was a devious one.
DU's did 80 easy, stopped because shoe came untied. I really need Velcro I am always having my shoes come untied. Did these with my eyes closed today, a very different experience. Felt less fatigue but I moved around quite a bit without knowing it.
Squat Snatch x2 95-105-115-135-145-155(f)
Thrusters @ 85# (1rm PP is 205#)
Managed 47 in 2 minutes and added 9 burpees in a time of 2:26. First 30 were no problem, after that I tried to do 5 and take a breath while still on my shoulders and repeat. This worked up to the last set but boy the last few were ugly. The first burpee was a challenge, my arms gave out and I almost did a nose plant. Be careful everyone.
Mike
DU work found a new jumprope that i like still doing 1du then a few single then 1du etc,etc,
Metcon not so good i never do good with anything over my head so needless to say i had to do several burpees(i should be getting good at burpees at this rate)
GHD 3 sets at 10
jerk- singles until failed 2 times. got up to 145 and failed at 150. 5# under my PR but oh well..
3 rnds: 50 situps, 25 deadlifts (95#), 200m farmer carry (2 35# KB) 15:38 i think. this was pretty hard, esp after ripping my hand yesterday on pullups.
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