Monday 091102

Nancy + Snatch

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Comments

[Brandon]

Susan, Alexey, and I (plus Eddie for a short while) ran on the hilly creek turnpike trail yesterday. Alexey and I had a strategy from the beginning to walk 60 seconds every 2 miles(like at a water station)and see how that felt. Well it felt slow. We stopped at 12 miles, due to the pansie factor and Susan leaving us in her dust. Susan ran a total of 16 and looked as though she could have ran forever.

I then went home and decided to watch some of the New York City Marathon on TV for inspiration. Well there was nothing inspirational about it, only massive amounts of depression seeing how the top male finishers all completed the entire marathon before we even finished the 12 miles! Of course they were running a sub 5 minute mile pace for most of the 26.2 miles which is insane. So I figure I have 20 days left to drop my per mile pace by 4-5 minutes to be able to compete...

[doug]

Saturday WOD- Thanks Josh and Jason for the extra 'get on the bar and get it done!'
CFFT: For time
4x100m with 30 sec. rest (13-14sec. each)
30 push press (155#)
(I used 115#)
4x100m with 30 rest (16 seconds)
-13:07

Sunday: Doug's Dungeon #5
For Time
25 right arm KB power cleans (25#)
25 left arm KB power cleans (25#)
25 Sumo Deadlift High pull with 1.5pood KB
25 double unders
25 burpee box jumps (used my tailgate as my box)
-6:46

This workout destroyed the quads, especially after saturdays WOD.

[Jason]

"Nooner WOD"

CF Football
AMRAP 15 min
5 Hang Power Clean 135#
7 Supine Ring Pull ups
9 Box Jumps 20"

11 rounds +4 box jumps

Kind of disappointed that ring pull ups slowed me down so much.

[Paddy]

Most of the "Nooners" did the CF Football WOD.

AMRAP 15 min
5 Hang Power Clean 135#/95#
7 Supine Ring Pull ups
9 Box Jumps 24"/20"

Fish 7 rounds + 1 HPC (95#)
Tyler 7 rounds + 1 HPC (135#)
David 10 rounds + 5 HPC (135#)
Brad 6 rounds (135#)+ Baseline of 6:47
Paddy 8 rounds (95#/24" Box)

Dupler did the HQ WOD.
Chris "O" did the 10-9-8...DB WOD.
Evan did the CFE WOD.

Brice and Randy made up their WOD.
5 Rounds
20 Push Press 95#
20 Box Jumps 24"
20 KTE's
Brice 27:33
Randy 2 rounds (Back sore!!)

[Jason]

Pat/Randy...the Evening Crew has a term that we use for not copmleting a workout. It's called having "Vagisitis"....it usually clears up in a day or two depending upon the individual.

[Paddy]

Jason...I understand their is some cream that clears that up in a few days. Does anyone from the evening crew have some they can lend Randy?

[Kymm]

CFFB strength:
3 X 6 overhead squats
45/55/65/75/85

CF Football
AMRAP 15 min
5 Hang Power Clean 65#
7 Supine Ring Pull ups
9 Box Jumps 20"

5 or 6 rounds + 3 hp cleans (???)

[Jason]

Pat...I'm pretty sure that Daryl has some left over from this past weekend.

[doug]

tried to catch Daryl's time of 5:12 on 100 pull-ups, but was unable to do so.
I blame it on his 'Vagisitis' that Jason said he had this weekend :) while I did 2 back-to-back WOD's on Saturday and Sunday.

100 pull-ups for time
5:35.47

[Marlowe]

Nancy + Snatch
Five rounds for time of:
95 pound Snatch, 3 reps (used 45# bar)
95 pound Overhead squat, 15 reps (used 45# bar)
Run 400 meters
Marlowe 23:48
Zach 4 rounds 20:30 (stopped due to a nose bleed and dizziness)
Great to be back!

[Nathan]

5 rounds
Snatch 10 reps
OH squats 15 reps
Run 400m
45 lbs.
27:57

was having problems with my back & shoulder during the squats so I lowered the weight & did more snatches to compensate.