Edited after posting:

1 rep-max Snatch

Ten minute time limit, not including warm up.

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If you are unfamiliar with the lift practice use today to practice.  Work on technical competency.  If you are familiar with the lift today you are a Big Dawg.

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

16:56

Definitely a day to practice form on this one.

After warm-up:
15kgx10, 20kgx5, 25kgx3, 25kgx3, 30kgx3, 30kgx3.

Core work to finish and now I’m away for the valentines weekend. Going to Southern Scotland for loads of hill walking.

Saturday 021310
Max Snatch
Ten minute time limit, not including warm up.

Buy in: CFWUx1
Snatch: 95x3, 115x3, 125x3, 135 - Awful form at 135. Had to muscle it most of the way up. Oh yeah, and when I got to the top I BLACKED OUT, dropped the weight, and am lucky I didn’t kill myself! It was probably really loud (no bumper plates), but I didn’t hear it b/c I was not exactly conscious.
Cash Out: 1.5mi run (10:02), Bench Press - 185x8, 250(pr)x3, .5mi run (3:00), .25mi (1:15)

Rest day numero 3. Today would be a planned rest day, whereas the other 2 were not. Visited the fam (fri) and just lazy because I didn’t want to walk through snow (thurs) were unplanned. Sun will start what is technically week 6 of CFSB cycle 1. Looking forward to tomorrow to see how I’m progressing on my back squat.

Front Squats
5-5-5
40kg,42.5,45(PR)
Back Squat
30kg x 17

Metcon
7 rounds
20kg hang power snatch
5 burpees

7:37

Unfortunately have to take a rest day today!2 in a row is gonna make me feel real guilty.My bad shoulder is acting up again and the doctor said not to do the snatch or overhead squat for a day or 2.Going to see the ortho again in 1 week.Was gonna work on other excercises today for skill training but think I better just rest for real!Cant wait to get back at it tomorrow!

3mi morning run - treadmill

WU - C2 for 1000m

CFWU x 3

Contact affiliate IOT start properly learning lifts.

CFWU replaced dip by HSPU 10,8,6

Snatch between 15 and 20 95#

As Rxd 140 PR(more power snatch )

7 HSPU

Form and Flexibility being the limiting factor I was able to do much more sets at 1 RM in 10 min than during the usual strenght day. I did 4 or 5 at 135 my old PR, 4 at 140 my new PR and 3 at lower weights at the begining.

02/10/10

35yom / 206lbs

Pack, for time:
40 Wall ball shots, 14 pound
18 L Pull-ups
30 Wall ball shots, 14 pound
15 L Pull-ups
20 Wall ball shots, 14 pound
12 L Pull-ups

10:27

I’ve been off almost two weeks due to illness, so I wasn’t at 100%, but I did well, regardless. I struggled maintaining a proper “L” during the pull-ups. Wall ball shots were good…had to break them up after first round. Still feeling sore in my elbow and shoulder.

buy in

400m
20 sit ups
400m
20 sit ups

OHS Practice

tuckjumps x 20

Max Snatch

65lbs (PR)

took me two attempts to get this weight… which is light I know form was a lot better..

are these supposed to be hang snatch or full snatch?

navyken - 13 February 2010 03:10 AM

Saturday 021310
Max Snatch
Ten minute time limit, not including warm up.

Buy in: CFWUx1
Snatch: 95x3, 115x3, 125x3, 135 - Awful form at 135. Had to muscle it most of the way up. Oh yeah, and when I got to the top I BLACKED OUT, dropped the weight, and am lucky I didn’t kill myself! It was probably really loud (no bumper plates), but I didn’t hear it b/c I was not exactly conscious.
Cash Out: 1.5mi run (10:02), Bench Press - 185x8, 250(pr)x3, .5mi run (3:00), .25mi (1:15)

You blacked out and still did some cash out???

I hate snatches, it scares me. I think it is calling for injury (for me at least) i have no idea how to do it, so i’m passing it today.
Will find something else to do.

“Barbara-lite”

Pack scaling to:
5 RFT:
10 Pull-ups
20 Push Ups
30 Abmat Situps
40 Squats

rest 3 minutes between rounds. Rds, including rest time (except last rd):

5:30/11:30/18:57/27:00/32:15 (actual rd times of: 2:30/3:00/4:27/5:03/5:15). This is a pitiful performance - I am ok with the first two rds, but my drop in performance after that is an issue. Part of this was the push-ups… I simply struggle to do the Chest-to-Floor push-up in any significant volume. The other problem is I think I just turned into a big baby after the 2nd round and let my internal wimp take over. Makes me wanna find the little geek and kick his ass repeatedly every time I do this…

This is from Thursday.
Puppies:
Four rounds for time of:
SDHP 30lb BB 25 reps
30 pound Power clean, 10 reps
10lb DBs, 15lb DBs, 30lb BB, 30lb BB, X 10 reps
20:39
50 Sit ups
50 Crunches

Really gotta work on the power clean;  felt very awkward and not sure I was doing it right.
Also, I was huffin and puffin like a train, the family thinks I’m dying when I’m workin out…LOL!
Laters,
OD