January 28, 2013
What Defines You?
Hard work, effort put forth in the workout, & integrity of your performance define you.
Results are an aftermath of that day, week, training, sleep, nutrition and everything else in your life.
Don’t let the workout define who you are any differently than who you are striving to be.
Define yourself every time you walk into The Gym.
RX: Power Snatch + Snatch 5×2 @90%. Then, For time 21-15-9 Handstand Push Ups and Chest To Bar Pull Ups.
Gold: Power Snatch + Snatch 5×2. Then, For time 21-15-9 Handstand Push Ups and Pull ups.
Silver: Snatch Grip Deadlift 3×5 and 3x15sec Overhead Squat Hold. Then, For time 21-15-9 Push ups and pull ups.
Endurance: 3×5 Max Height Box Jumps, 5x25yd Sprints (refer to 1/22/2013 on proper sprint mechanics), 5 Pro-Agilities.
Men’s S&C: Power Snatch + Snatch 3×2 @90%. Then, For time 21-15-9 Handstand Push Ups and Chest To Bar Pull Ups. 3×8 Bentover Rows and Barbell curls
Women’s S&C: Snatch Grip Deadlift 5×5 and 5×15 sec Overhead Squat Hold. Then, For time 21-15-9 Push Ups and Jumping Pull Ups.
Competitor: Rx, Endurance, 3×8 Bentover Rows and Barbell Curls, 10 Strict Muscle Ups
At Home
5K row
WOD Gold 6:10
100 ab mat sit-ups
BWC done
Snatch – 35k
WOD – 6:38 (black band ctb)
BWC – done
Snatch: 50, 52, 52, 54, 54, all touch n go
WOD: 5:58Rx
Snatch: 75, 77×2, 80×2
WOD: 6:47Rx
Snatch – 40, 45, 45, 45, 45
WOD – 9:57 Rx
BWC – Done
Snatch: 35k, 35k, 38k for rest
WOD: 8:48 (black ab mat)
BWC – done
At home today…
1.5 mile run on treadmill, 100 sit ups, 50 bench @ 50k…under 20 min.
Snatch 50k
WOD 8:55 gold
Snatch: 55k
WOD: 7:16 Rx
BWC: done, excited to see my dips improve like my HSPU did!
6:09 rx
25×3, 27×2
WOD: 11:54
(Black ab mat, CTB w/ red band)
WOD: 7:53 first round gold purple band last 2 rounds silver green band.
BWC:done
Snatch: 25X3 27X2 wod: gold 12:25 with ab mat and black band. Had to use my blue band as well for the last couple pull ups
forearms were on fire 
Snatch- 35,38 x4
Wod- 14 something- with alot coaching on CTB during- ctb with black band
Deadlifts: 1×30/2×40 Squats: 1pvc/2×10
Wod 5:44 silver (8 pullups w/bluenblack band)
5:33RX
48-48-50-50-52k (50k’s were ugly)
5:48rx
48-48-50-50-52
5:17 RX
comp stuff done
Lift: 70kx4 74k (PR)
WOD: 4:41
BWC: Done
40k up to 50k (feelin’ good!)
WOD: 4:06Rx
Snatch: 30×2, 33×2, 35
WOD: 10:10 (black mat hspu and black band CTB)
Hit 75K missed 78K
WOD 6:44 RX
Endurance Done
Competitor Done
45, 45, 50, 50, 51k
(1 orange 1 blk mat hspu)
40k snatch
wod: 12 min (first time doing HSPU)
green band pull up
42×3, 43×1, 45×1 – Thanks Shantelle for challenging me on that last set!
WOD: 5:44 Rx – Practiced butterfly CTB
Everything else done!
And thanks to Farmer for challenging me to practice butterfly CTB for the WOD!
Nice job lady!!!
90-96k snatch
2:50rx wod
Snatch-50-55-55-60-60
WOD-4:09rx
55, 55, 58, 58, 60k (f)
5:25 rx
Snatch: 42, 42, 43, 43, 45
wod: 6:40 rx
bwc done
Snatch – 30, 32, and 35 (new PR)
WOD – 13:11 Gold
BWC – Done
50k snatch 80%
WOD:10:33 chin over bar
Snatch 70 – 78k
WOD: 2:50 Rx
Snatch: 70/75/80/84(missed last full) /84
Wod: 10:14rx…
Snatch – 65/70/72/75/80
WOD – 4:51
Snatch: 35k
WOD: 7:28 Rx
45 k snatch 6:35 time for wod