March 19, 2013
Adversity Causes Some To Break and Others To Break Records
What Will You Do When Faced With Adversity?
Announcements!
Reminder, we made a mobility wod for members to complete 15 minutes prior to your workout time beginning on Monday. This will benefit all of you! A TV will be mounted by the whiteboard. The coach will start the video and it will show you what mobility movements to complete. These are done with a partner. They are essential to the CrossFit fundamentals we coach everyday! In addition, we encourage foam rolling after the daily workout. These things are just as important as your workout. Take the time to complete them.
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
The Realistic Life Challenge is March 25th – May 19th!! Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
RX: 3 rounds for time of 400m run, 100 yd Bear Crawl, and 25 Deadlifts (70/100). Then, Snatch 4×2@90% then Power Snatch 3×1 @ 95%
Gold: 3 rounds for time of 400m run, 100 yd Bear Crawl, and 25 Deadlifts (60/85). Then, Snatch 4×5 then Power Snatch 3×3.
Silver: 3 rounds for time of 400m run, 100 yd Bear Crawl, and 25 Deadlifts (35/50). Then, 4×10 OHS. 3x10sec Overhead Squat Hold
Endurance: 3x30sec speed steps. 3×5 max height Box Jumps. 50 weighted Back Extension.
Men’s S&C: 3 rounds for time of 200m run, 50 yd Bear Crawl and 25 Deadlifts (70/100). Then, Snatch 4×2@90% then Power Snatch 3×1 @ 95%. 3×10 Bench Press@65%
Women’s S&C: Silver
Competitor: RX, Endurance, 20 min skills
Wod- 20:13
Lift- bar only
Awesome!
WOD – 20:00 w/45×1, 50×2
Snatch – ended w/ 22
Pwr snatch – ended w/27
WOD:17:32 90K/run 400
Snatch: 4X2 50 50 55 57
PS: 3X1 50 55 60
WOD: 21:50 w 35k deadlift & row
Snatch: 10k
PS: 10k
WOD: 16:?? 70k DL and row
Snatch: 50,55,57,60
Power Snatch: 55,60(to deep),60(to deep)
WOD: 14:09 Rx
Snatch: 55(fail 1), 60(fail 1), 60, 63f
Pwr Snatch: 58k
Ran outside on Viking
WOD 15:31 RX
Snatch 75, 80, 82, 85 (miss) T&Gs
Pwr Snatch 70, 75, 80
Ninja Farmer
WOD – @ time cap had 12 dl done in 3rd round, finished at 23:00
Snatch – 35, 38, 40, 42f
PS – 38, 40f, 35×3
Danae and I had a hard time remembering our #’s. Nice PR today Danae!!
WOD – 55k DL, run
WOD 18:14Rx
Snatch 70 70 75 75 was feeling good so tried to pr hit 80 5k pr miss 85×2
power snatch 70×3
WOD-19.41@80k
Snatch-60,60,65,65
PS-80 fail, 75×2
Big props to Hector C for going rx today!
That’a boy Hector!!
WOD: 16:31 rx (row)
Snatch: 38, 40, 43, 45
PS: 38, 40, 43
13:13rx
82-85k
WOD: 22 cap was at 400 row. Still had to do bear crawl and 3rd set of DL. DL @ 50K. Most I’ve done yet. Cloest I’ve come to throwing up ever since I started back in October.
Snatch 20K
Power Snatch 20K
Nice work, Sarah – way to stick with it!
17:21RX
100k Snatch
90k PS
WOD: 22:07 60K DL
Snatch – up to 37
PS: 39
WOD: 21:06 Gold row
Snatch: 35, 38, 40, 43
PS: 38, 40, 43-extra round at 45k PR whoop whoop
Great Job on the PR!
Forgot to put the 45k as a full snatch…not power!
Thanks Sarah!
WOD: 24 mins, 2 rds + 400 m run outside, dl 40 k
Snatch: 40k
PS: 40k
BWC done
12:08 Rx (row)
Snatch: 75, 80, 80, 83×1
PS: 70, 75 (little low)
WOD: 27:10, weighted (25#) back extensions instead of DL
16:41rx accidentally ran an 800m first round
Gold lifts 35,38,40,43k; 35k
Wod 12:35 gold
Snatch 45
Power s 55
20:28 rx
Snatch: 50-55-60-63
Power: 55-58-60 (at parallel)
21:26 Rx ran outside
Snatch: 40, 45×3 failed some reps
PS: 45×3
16:11rx out the back door
snatch 100
pwr 105
Silver WOD…done @ 17:00…DL 10 Kg
18:20 80k deadlift 50k snatch 3×5
16:39 rx around building
Snatch 53-55-57-58
Power 55-55-55
WOD: 17:52 silver
Deadlifts: 12.5K
OHS: 10K
WOD: 18:51 Rx (Ran)
Snatch: 70, 75, 80, 82
Pwr Snatch: 72, 77, 80
Wod 19:25
Snatch 55 x 3
Power snatch 65-70-75
WOD:18:11rx ran out back door
Snatch: 50,50,60,65
Power: 65,70 fail,70fail,67fail
18:00RX