Hang Power Snatch1-1-1-1-1-1-1-1-1-1
*work up to max
*compare to 090528.
Then,
21-15-9 reps of:
Double-Unders
Burpees
*Beginners can do 15-12-9
Post results to comments.
Picture: Danny V and Marie are showing excellent shoulder shrug and triple extension (fully opened hips, knees and ankles) on the Clean. Right after this moment, they jump down under the bar.
Gym Challenge of the Week = Who can do a Bar Muscle-up??
Wall Ball Challenge = 39 Wall Ball
New Foundation Classes starting this week. Get started Tuesday evening at 7:45pm or Wednesday morning at 10:30am; 2nd class Friday. Sign up on online calendar; call or e-mail for details.
34 comments:
We can do skips + tuck jumps instead of double unders, right? As good a master as Buddy Lee is, I'm still a pretty poor student.
That's right Mark, that's our sub for double-unders. Thanks for mentioning it. Have you gotten one yet? Because you know, someone once said... if you can do one, you can do 45!
It's almost 6am and I'm the only one here - did all the participants sleep in this morning?
Great photo Marie - you look so powerful!
My fathers day gift to Marie is sleep this morning as someone (one guess) was up most of the night. Sorry Crystal.
Harlan
Maxed out at 115, back held up okay.
4:57 on the metcon. Curse my insubordinate shoelace!
Interesting gym challenge this week. There are parts of the bar MU that are easier than a ring MU but you have to achieve more initial height in order to throw your body over the bar. The upside is that you have a solid bar to pull on and you can rest your body on it when you get up there. All in all I think practicing the Bar MU is a usefull way to practice the MU with less risk of breaking your arm off:)
Also, I have done them in a park workout on a monkey bar that allowed me a bit of a jump. More work than a jumping PLU but still a cardio hit.
I've done muscle-ups at a pool workout by doing my lap, then muscling up poolside several times, then back to the laps.
Also, in Marie's pic, you can see by the position of her hair she is already starting her descent under the bar.
Finally got a 100 pound snatch! (One of my goals for this year).
Hang Power Snatch 45-55-65-75-85-95-100-105F-65-65
Overheard at CFR: "MY SNATCH IS BACK!"
Mini-metcon 4:18 WOO HOO!
Needed a ass kick metcon day again, had the pleasure of doing a Freak Fitness WOD from CFMB with Chris from MB. Did
6rds
3 (anyway overhead 155lb)
6 C2B PLU
9 Clapping PU (these sucked so bad)
12 Cal on rower (roughly 200-250m)
Chris 15:02
Franz 17:24
That was exactly what I needed today, thanks Chris!
That was the busiest lunch workout ever. I loved it! Thanks for helping out, AngDesj and Franz, also senior students BradFo and Kelly ;)
Thanks for visiting, Chris from Freak Fitness in Manitoba and Ryan and Joy from Victoria BC.
Finished the morning with 2 more firsts:
-Handstand Push-up without an Abmat
-Bar Muscle-up
Good morning for me!
I couldn't believe how busy it was today! That was a great workout. Thank you for the guidance, Ang!
Maxed out at 135, 7:31 for the Mini Metcon. Thank goodness I can finally do DU's. I actually think the skips and tucks are worse!
Hang Power Snatch-115
Mini Metcon-4:53ish
*blast those double unders
Hey anyone want to go in on an order for skipping ropes with me. Looking to get the kind all the Double Under Celebrities have, Robin, Leya, Brad Flood, etc, etc:)
Robin, no DUs yet. I'm having fun practicing though. Buddy says I should be able to skip 500 times without interuption before advancing to the DU.
I'm definitely seeing how repetition and stamina are so important. It's a similar story with just about every exercise. I'm having to deconstruct everything I've ever learned about my body and reconstruct it based on solid fundamentals. It's like starting over in kindergarten except that instead of crayons we have barbells.
Hey Ang, I'd like to get one of them there fancy twirling ropes.
Hang power snatch 85lbs with the 6am girls who showed great form and strength.
Mini-metcon at home this afternoon 7:50 - haven't done burpees in awhile and it showed!
Count me in for a speed rope.
I'll go in on an order with you Ang for a skipping rope!
35-45-55-65-75-85(PR)-95(PR)-100F-100F-65
mini metcon 6:59
p.s. I'll go in on the skipping ropes too!
Awesome. I will talk to Robin about how I go about making an order.
Aaron I love your scientific analysis of Marie's snatch descent.......very observant, very CSI:)
Wayne, I just knew it! I knew I wasn't dead to you. BFF's forever. We are totally going to skip into the sunset with are matching short shorts and new skipping ropes!
I did the same as Franz. I think I got it in 19...I'll never know though... My cousins loved CFR and will be looking into an affliate when they get back to Victoria.
Ange,
I'm in for the skipping ropes too.
Lexi
Here's a fun video from the CFS blog today.
Aww shucks Angdesj, I can't stay mad at you for long. You just need some schooling on what good music is -- I'll have to blame society for that, not you. :)
Wayne that video made my day!
Harlan
May be a bit late for Strength Club tonight.
Ange I might be in for a skipping rope. What is the cost?
Awesome video Wayne. That put a smile on my face.
WOD: "Paul's Stupid Idea #19"
Using a 135lb barbell, do 21-15-9 rep rounds of the following:
Push-press
Burpee-deadlift (Deadlift-burpee?)
Floor-wiper
21:40
Cool video!
HPS 65-75-85-95-105-115PR-120F-95-95-95
Strength Club:
S 215 5x3
SP 100 5x3
PC 135 3x3
+Bar Muscle-up!
that is a dam GREat Idea paul
Awesome Video!!!
BUT.......The guy in the sweater handing out the medals bugged me I have to say. Watch again and see if you can figure it out for yourself.
I love the fact those kids are doing that.....warms my cynical, paranoid heart:)
re the vid: a little too hands on..
re the wod
32-52-62-72f-67-72-65-72-72-65
really poor form and a bad attitude made no pr for Nikki
mini met con 10:04.
every double under was a single double under-takes for-ev-er!
Good to hear from you Nikki!
Braxton did the mini-metcon as rx'd (wtih double-unders, yay!) in 5:02.
Thanks Robin, Yay Braxton...kicked by butt!
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