WEDNESDAY 120118

Split snatch 1-1-1-1-1-1-1 reps

Josh Everett 245lbs, Cody Burgener 245lbs.
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WOD Demo with Coach Mike Burgener by Again Faster Equipment - video [wmv] [mov]

“Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]

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View the demo…..then do it.

6R

3x power cleans 60kg
6x push-ups
9x air squats

didn’t do this one for time.  I focused on form, making sure that there was a dip for the clean and not a bent back; push-ups and squats nice and deep and to form.

My upper back is still sore from yesterdays t2b, however; I felt the form for the cleans was pretty good.

Wednesday 18 January 2012

STRENGTH:

Max Effort (ME): Push Jerk

Warmup 20x5, 30x5
Work 40, 50, 60, 70, 70kg X2

CFE S&C WOD:

5-4-3-2-1 reps for time of:

Push Press, 50kg
Lateral Burpees

1:58

CrossFit Camp Eggers, AFG

Strength:
Snatch 3-3-3-1-1-1
PVC-PVC-35-35-45-55 (Worked on form)

WOD:
20 min AMRAP
20 Kettlebell swings (35 pounds)
60 Single unders (sub for 20 DU)
20 Box jumps (20-inch box)
5 rounds plus 20 KB swings and 40 single unders

CFWU
P/U 3x10 (assisted)
Ring Dips 3x10 (assisted)
Situps Abmat Unsupported 3x15 (last 15 supported)
Overhead Squat 3-3-3-3-3 reps
45#, 45#, 55#, My OHS SUCK! I did 15 Reps 55# Front Squats to finish wasn’t getting deep enough on the OHS.

Just back at it hope it gets better!
M/48/230/5’10

Rest day

Thanks for the demo video. Great explanation by Josh on the snatch as a lift, and this (to me) new lift; the Split snatch!. Looking forward to give it a try tomorrow!

WOD 120112
Back squat 5 x 3 reps
167, 189, 200, 200, 200 (lbs)

Trying to get my hip drive going and not relying only on the quads for my squats. At this stage I cant lift as much this way but hopefully it’ll pay off in the long run.

split snatch 1-1-1-1-1-1-1

95, 115, 125, 135, 145 (f), 145(f), 145. 

Kind of a rest day, 6k run, slow and enjoyable =)

Run 5k - 29:26

Strength: Deadlift - 135x10, 185x10, 225 5x5

Busy morning, so just the WOD run and strength work today.

Split snatch 1-1-1-1-1-1-1 reps

95 - 95 - 105 - 115 - 125 - 125 - 125

Pressing out at 125 so probably, technically, a fail.

Morning Crossfit @ Brand X

Buy in - 3x 1:00 > bear crawl 15m > walking lunges 15m

WOD
AMRAP in 10 min.
25 Squats
25 Box jumps 24/20
Rest 3:00
1 mile run

Cash out - Mobility work

CFSB Back Squat & Split snatch

warmup:
yep

CFSB C1/W2
Back Squat
warmup: 3x65, 95#
work: 3x105, 120, 135#

Recon Ron
Step 9/4?: 5-4-3-3-3

WOD
Split snatch 1-1-1-1-1-1-1 reps
All 45#

practice w/broom stick, 16.5 bar. OH lunge (as in video) practice w/45#

Out of the 15 or so that I did I think I managed to get 2, possibly 3 somewhat decent ones. Either my knee kept hitting the ground or I couldn’t get under fast enough. I will definitely work the overhead bar lunge, seems to be a bit easier on my shoulder. Hopefully I can build my OH strength up again by doing them.

45/65/75/95/115/135#

1-18-2012

Week Three Day Three Crossfit BrandX Totally Stupendous Bad A$$ Programming

Definitely feeling stronger and the programming is really really helping.  It is good to have correlated Stretching with tailored strength workouts dedicated to improving my weaknesses.

Wednesday:

Buy In:

2x

1:00 each side bicep stretch

1:00 banded shoulder traction

1:00 rolling on lacrosse ball on scaps and traps

1:00 pvc pass through

25 airsquats

25 unloaded good mornings (Good mornings still tight-40 years of not stretching hamstrings puts quite the piano wire back there)

Strength:

Focus on pushing knees out, not back as you come off of the ground

3-3-3-3-3-3-3

power cleans @ 110#

This was a bugger and it was tough to not walk away from the bar between sets but I held on and actually the last two sets out of sheer determination looked and felt good.

one set of hang power cleans @ 65# for 15-21 reps

Did the full 21 Reps

Wod:

5x 40 m dash

1minute between sprints

Nailed these with slight modification of running them 20 yards out then touch the line then 20 yards back
2 x

30 kb swings @ 35#
Focused my brain on three sets of 10 each time with no breaks, it just helped to count to 10 instead of the bigger mental picture of counting to 30.  Liked the heavier KB swings and felt like I was getting a tougher workout

2 minute rest between rnds
focus on hip pop and moving quickly

5 x 40 m dash
Again, with 20 yards out and 20 yards back

Cash Out:

Handstand pushup practice, every minute on the minute for 10 minutes do 3 hand stand pushups

Like this cash out.