Workout of the Day
A.
Build to a heavy Snatch Balance over the course of 5 sets – doesn’t have to be a PR, just “heavy” for today.
B.
Six sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
C.
For time:
Row 1000 Meters
30 Squat Cleans (135/95 lbs)
50 Burpees
Ever wonder how you compare to the 45-55 year old master’s athletes? Time to find out. They will tackle this workout this weekend . . . so pressure is on you to set a good pace and give them some times to beat!
PROGRAMMING NOTE – This will be the last workout for FOUR WHOLE DAYS!!! I know, some of you will wonder what on earth you could possibly do for the next four days, so I am going to give you three ideas:
(1) Watch the 2012 CrossFit Games for inspiration. Whether you are on the verge of competing alongside these athletes or simply a fan of the sport, these athletes should provide a lot of inspiration and educational opportunities. Watch how they approach movements and events. How do they create efficiency? How do they create a calm emotional state? Study all of these things and utilize what you learn to become a better athlete.
(2) Do some searches to determine if there are local competitions that are appropriate to your skill level that would allow you to gain some competition experience in the sport of CrossFit. It will give you a goal, and it’s a ton of fun to test yourself in competition occasionally (note, “occasionally” – some of you will be tempted to enter every event you find . . . don’t).
(3) Rest your body! We just finished a cycle and will head into another shortly. Starting Monday, July 16 you will be performing some benchmark performance tests that I use on virtually all of my athletes. I need you relatively fresh for these, so please resist the urge to try every single Games workout this weekend. I strongly suggest that you actually use the time to rest and recover. Be prepared to work extremely hard on Monday, Wednesday, Friday and Saturday of next week. Tuesday will be skill-based. The following week we will begin a new cycle based, in part, on the results of the testing week.
A. Got 225#
B. This was a shitshow. 155, 165, 175 (f), Just practiced after this.
C. 10:26. Hopefully nobody at least twice my age blows this out of the water haha.
a)95×3,115×3,135×2,155×1,175×1,195×1
first time actually doing this with a purpose
b)135,155,175,175,175,175
felt pretty slow, don’t think I actually did any fulls, all power!
c)13:57
see you all at the games!
A) worked up to 195
B) 135/ 155/175/185/ 195/ 200 after that I did one rep with 205(pr) and one with 210 (pr)
C) 9:03 I am 19 hopefully no one 30 years older then me is faster :s
So this will be my last post for the next 3 weeks. I just finished school and will travel around in South America. This will be my first rest since the open. I will try to do some beach workouts and i’m looking forward to jump back into the programm after my vecation.
CJ i wish you and your team all the best for the Games and thank you for the great programming and all the Pr’s
Enjoy the vacation! You have plenty of time to workout when you get older, travel as much as possible while your young!
a. worked to 235
b. 185 all 6 sets
c. 9:45
wish i could be at the games have fun all those going
A)165
B)Full snatch: 135(failed 2nd rep),135,145,155,165,165
Both the snatch balance and snatch gave me trouble today. Had trouble sticking the receiving position.
C) 12:50
Ugh! Squat cleans killed me.
Nice work, John! Go Crossfit Snohomish!
A. 1st time working snatch balance so I stayed at 135 and worked consistent technique in sets of 3
B. 145-155-165(1.x)-165(x)-165-175(x)
C. 12:34
Best of luck CJ, Team Invictus, and the rest of the Invictus trained athletes at the Games.
A. 235pr
B. 135,135,155,165,175(1),175
C. 12:31
A) 80kg – 90kg – 100kg – 110kg – 115kg – 120kg
B) 80kg – 85kg – 90kg – 90kg – 90kg – 90kg
EXTRA Snatch PR 225lbs (100kg)
C) 12:33
B.
185-195(1)-205(1)-155-155-155
Pull was off today so I just dropped down and tried to work on hitting my spots
C.
10:23
Row was 3:35
Cleans were 10-5-singles
Burpees were fairly steady
This was an off day for me.. Kinda shit the bed on the snatch and the WOD. Looking forward to a rest day
a. up to 155lbs
b. up to 165lbs (wich is my 1rm)
c.13:19
A: Just worked on technique at 135.
B: 165-165-165-185-185-185
C: 12:25, those cleans kinda snuck up on me, a lot tougher than I thought they’d be.
A. 195#
B. 125/135/145/155/165(1)/165
C. 12:31
A)
195 PR!!!!
B)
115/135/135/150f/135/135 *struggle today!:(
C)
12:29
A. Worked up to 255# which was my previous PR
B. 235# 1.1 (235# was my previous 1RM)
C. 13:05
Big Thanks to Nick Rocco for pushing me the last 30 burpees
Nice work!
A. 195
B. all sets at 185
C. 10:45
A. #255 (I think this is a PR)
B. 205/205/215/225/225 (1F)/235
C. 9:47 – rowed about 3:45, squat cleans 10-5-5-5-5, Burpees unbroken.
Good luck this weekend Crossfit Invictus!
A) Snatch balance I got 125lbs 5 sets…….
B) snatch 1.1.
Work on form and got up to 125lbs
C) 15:05
Nice day to work on form…
A: 155lbs (1rm is 160)
B: 135-140-145-150-155(f)-145
C: Rx’d 14:12