October 11, 2012
Friday, October 12th, 2012
Trainers week:
Skill/Strength:
7 sets of the following complex: 1 hang squat snatch + 1 power snatch + 1 full squat snatch.
Work up to the heaviest weight you can handle, then start the 7 sets. 90 seconds max rest between sets.
WOD:
4 rounds for time:
5 power snatches (115/75)
10 BB step ups 20" box (115/75)
20 lateral burpees over the barbell
~Every 3 minutes starting on the 3rd minute no matter where you are in the WOD, the BB must be held overhead with arms locked (snatch grip) for 30 seconds. If the bar is dropped during the 30 seconds, there is a 20 burpee penalty to be performed after the wod is complete.
BUSTED! Study this picture and take this quick quiz to see if you can find out where Helen went horribly wrong:
Multiple choice
a) Helen's socks do not match
b) Helen likes to feed the dog cat-food as a little inside joke
c) Helen just got robbed by a little old lady on a motorized cart.
d) Helen cheated on her 7th grade math quiz by copying off of class genius, Billy Bulunski.
Only one answer may apply. No cheating or copying off anyone else.
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16:35 with 45 lb bar and 16" box. No penalties.
Posted by: Marcy | October 12, 2012 at 06:58 AM
17:32 with 43 lb bar - 2 sets, 33 lb 2 sets, 18" box. No penalities.
This was a sneaky workout. Visual doesn't look so bad but look out.
Posted by: Stephanie | October 12, 2012 at 07:50 AM
12:30 with 45lb bar and 16 inch box. Wish I would have gone heavier now.
A couple of observations:
1. Every time I do Burpees I am reminded of when I first started CF and could only do 2 without feeling like puking. Its amazing how much better Burpees feel 65lbs lighter and with 3 years of CF under my belt. (Don't get me wrong I still hate them).
2. Eric, this weeks WOD's have been awesome!! The last three days have been a lot like Kymms old class and have been great workouts. Maybe the trainers can have a week a month???
3. Helen, what in the world are you doing buying all that BREAD (gasp)? I think you are in need of an intervention.
4. Shout out to all my trainers.... Kymm, Mark and Amber... you guys are awesome and encourage and inspire me every day.
5. I LOVE CF... How about you??
Posted by: Laura K. | October 12, 2012 at 01:03 PM
Love my 11:00 class. Everyone did it without penalties. Love you Laura. Good work everyone.
Posted by: Amber | October 12, 2012 at 02:53 PM
11:32 rx'd
Posted by: Sarah | October 12, 2012 at 07:20 PM
12:59
Subbed GHD sit-ups and pull-ups for last two exercises.
Posted by: Adam_Mac | October 12, 2012 at 07:34 PM
13:52 Rx'd...great WOD,Kymm! Well designed.
Posted by: Justin A. | October 12, 2012 at 08:00 PM
14:28 w/ 95#
Way to gut it out Jorge!!
Posted by: Bradpd | October 12, 2012 at 08:13 PM
WOD: 14:28 rx'd
Brad, we got the same time...freaking studs.
Have a good weekend everyone!
Posted by: Cory | October 12, 2012 at 09:16 PM
16:00 with 33# barbell and 16" box
SORE BACK!!!
Posted by: Denise R | October 12, 2012 at 09:29 PM
20:16 (65lb, lunges, 10 burps)
and don't worry Eric, Rachel isn't gonna quit. She looks forward to her first Fran!
Posted by: James B | October 12, 2012 at 11:05 PM
I just suck. Start with 95 lbs for round 1, then drop to 85 lbs round 2, and the rest with 75 lbs. I have no idea how many times I hold the BB on overhead position, and I do not have idea about my time. It was around 28sh
Posted by: jorge | October 12, 2012 at 11:44 PM
Ha! Didn't eat ANY bread! For hubby's cookout at school but ARMS LOOK FAT!!! See you all tomorrow!!!!!
Posted by: Helen | October 13, 2012 at 12:14 AM