10
Jun
Sunday, June 11th
Oly WOD
Snatch
1-1-1
Snatch Pull
3 x 2
Power Clean
1-1-1
Clean Pull
3 x 2
WOD
Reminder, there is no 11:30 workout.
Start a running clock:
Every 90 seconds for 8 rounds complete:
Sprint 200M
Rest 3 minutes, then
Run 800M
Bring a sports watch if you have one. Post all 9 times to Comments.
Cash-Out
Ab Work
Men of Metropolis – I have a ridiculous but completely serious opportunity for you guys. One of my best friends is a casting director and needs relatively fit non-actors for a commercial. Here’s the deets:
Looking for men aged 25-30 with no professional acting experience for a commercial for a well known soap company.
– Commercial shoots on Friday 6/23.
– Job pays $365 for 8 hours.
– They want to see you without your shirt, but your face would not be seen. No visible tattoos.
– If you’ve ever been paid for an acting job, I’m sorry but you’re out of the running.
Jon Boorstein, this is the moment you’ve been waiting for!
Feel free to contact me OR email [email protected].
Kim, where do I sign up?
Men of Metropolis – I have a ridiculous but completely serious opportunity for you guys. One of my best friends is a casting director and needs relatively fit non-actors for a commercial. Here’s the deets:
Looking for men aged 25-30 with no professional acting experience for a commercial for a well known soap company.
– Commercial shoots on Friday 6/23.
– Job pays $365 for 8 hours.
– They want to see you without your shirt, but your face would not be seen. No visible tattoos.
– If you’ve ever been paid for an acting job, I’m sorry but you’re out of the running.
Jon Boorstein, this is the moment you’ve been waiting for!
Feel free to contact me OR email [email protected].
I’m going to meet everyone at the track.
Wear your fitness underpants tomorrow, this is short and sweet but not any east one.
If you’re leaving from the Trop PLEASE try and be on the subway by 10:40!! If you’re going straight to the track shoot to be there by 11.
and bring sunscreen if you can! It’s gonna be a scorcher! 😛
I’m going to meet everyone at the track.
Wear your fitness underpants tomorrow, this is short and sweet but not any east one.
If you’re leaving from the Trop PLEASE try and be on the subway by 10:40!! If you’re going straight to the track shoot to be there by 11.
and bring sunscreen if you can! It’s gonna be a scorcher! 😛
OLY
Snatch
Warm Up 75×3, 95×2, 105×1
Singles 115 – 125 – 130 PR – 135 Failed
Snatch Pulls
3×2 @ 145
Power Clean
Warm Up 125×3 145×1 155×1
Singles 165 – 175 – 180 PR – 185 Failed
Clean Pulls
3×[email protected]
OLY
Snatch
Warm Up 75×3, 95×2, 105×1
Singles 115 – 125 – 130 PR – 135 Failed
Snatch Pulls
3×2 @ 145
Power Clean
Warm Up 125×3 145×1 155×1
Singles 165 – 175 – 180 PR – 185 Failed
Clean Pulls
3×[email protected]
All power lifts from risers
Snatch
145-155-155
Snatch pull doubles
225
Clean
205-215-225 (10lbs heavier than last week)
Clean pull doubles
275
Open Gym Fun
CrossFit.com workout from 2014
“Margarita”
50 rounds for time:
Burpee
Push-Up
Jumping Jack
Sit-Up
Handstand
— 17:30 or so, with a 2 minute break to talk to new guys Rob and Devin
1 farmer’s hill with 2x 32kg, put them down 3x, PR
All power lifts from risers
Snatch
145-155-155
Snatch pull doubles
225
Clean
205-215-225 (10lbs heavier than last week)
Clean pull doubles
275
Open Gym Fun
CrossFit.com workout from 2014
“Margarita”
50 rounds for time:
Burpee
Push-Up
Jumping Jack
Sit-Up
Handstand
— 17:30 or so, with a 2 minute break to talk to new guys Rob and Devin
1 farmer’s hill with 2x 32kg, put them down 3x, PR
Ewod 39-41 except last one at 45
800 bad and dizzy 4:10
Turns out sleeping more than 8 hours over 3 days is necessary
Ewod 39-41 except last one at 45
800 bad and dizzy 4:10
Turns out sleeping more than 8 hours over 3 days is necessary
10-8-6-4-2
Bench super set with strict pull-ups
134-145-155-165-170
All pull-ups unbroken. Bench affected by pull-ups much more than expected
Tabata weighted sit-ups:
80 w/ 25# plate
10-8-6-4-2
Bench super set with strict pull-ups
134-145-155-165-170
All pull-ups unbroken. Bench affected by pull-ups much more than expected
Tabata weighted sit-ups:
80 w/ 25# plate
Snatch: 65-75-80-85
3×2 snatch pulls: 95
power clean: 115-120-125-125 (failed 125 twice between the 2 that I did)
3×2 clean pulls: 140
I need to focus on getting more aggressive in my second and third pulls.
Snatch: 65-75-80-85
3×2 snatch pulls: 95
power clean: 115-120-125-125 (failed 125 twice between the 2 that I did)
3×2 clean pulls: 140
I need to focus on getting more aggressive in my second and third pulls.
Hang Snatch
65 (2) – 70(2)- 75 (2) – 80(2) – 85(1)- 90(1)
Bad Mama Jama
5 rounds
1 m row for calories – 15-13-13-13-15
1 min power cleans – 10-8-8-8-7
Burpees lateral jumps over the bar – 10-10-10-10-11
1 min rest
Hang Snatch
65 (2) – 70(2)- 75 (2) – 80(2) – 85(1)- 90(1)
Bad Mama Jama
5 rounds
1 m row for calories – 15-13-13-13-15
1 min power cleans – 10-8-8-8-7
Burpees lateral jumps over the bar – 10-10-10-10-11
1 min rest
Snatch: worked up to 145#, failed 150#
Bad Mama Jama: 204 reps rx’d
3 strict pull ups on rings in between snatches, 15 reps.
Hand stand walk practice
Snatch: worked up to 145#, failed 150#
Bad Mama Jama: 204 reps rx’d
3 strict pull ups on rings in between snatches, 15 reps.
Hand stand walk practice
Snatch Singles
100-100-100-105-105-107-110(pr)-112F
[a few failed reps in around the heaviest sets]
Snatch Pull 3×2
130-125-125
Saturday WOD
7 rounds FT:
21 UB wallballs
9 box jumps (24″)
1 rope climb
15:19 rx
Snatch Singles
100-100-100-105-105-107-110(pr)-112F
[a few failed reps in around the heaviest sets]
Snatch Pull 3×2
130-125-125
Saturday WOD
7 rounds FT:
21 UB wallballs
9 box jumps (24″)
1 rope climb
15:19 rx
Snatch fun with Alice
singles at 105-107-110-112(f)-112PR- 115(fx3)- 115PR! (these felt really good today)
Snatch Pulls 3×2 @130
Saturday WOD
7 Rounds FT:
21 unbroken WBs @14#
9 Box Jumps @24″
1 rope climb
21:32 Rx
terrible terrible feeling after those WBs- pushed me to my limits!!
Snatch fun with Alice
singles at 105-107-110-112(f)-112PR- 115(fx3)- 115PR! (these felt really good today)
Snatch Pulls 3×2 @130
Saturday WOD
7 Rounds FT:
21 unbroken WBs @14#
9 Box Jumps @24″
1 rope climb
21:32 Rx
terrible terrible feeling after those WBs- pushed me to my limits!!
OLY
Snatch: 65,75,85,85(f),85,85(f),85 UGH
Snatch Pulls: 85# across
Power cleans: 145,155,160
Clean Pulls: 185# across
EWOD
0:43,0:43,0:41,0:43,0:42,0:41,0:42,0:40 (approx 200m splits)
4:00 800m
muy caliente
OG
Ring dips, dips on the GHDs
Ring holds/L-sit attempts
False grip pull-ups (10)
Some swinging and dancing – jams were on point today!
OLY
Snatch: 65,75,85,85(f),85,85(f),85 UGH
Snatch Pulls: 85# across
Power cleans: 145,155,160
Clean Pulls: 185# across
EWOD
0:43,0:43,0:41,0:43,0:42,0:41,0:42,0:40 (approx 200m splits)
4:00 800m
muy caliente
OG
Ring dips, dips on the GHDs
Ring holds/L-sit attempts
False grip pull-ups (10)
Some swinging and dancing – jams were on point today!
Oly
Snatches
93 – 103 – 108
Snatch Pulls @ 128#
Power Cleans
133 – 143 – 153(f x 2)
Clean Pulls @ 173
Oly
Snatches
93 – 103 – 108
Snatch Pulls @ 128#
Power Cleans
133 – 143 – 153(f x 2)
Clean Pulls @ 173
Ewod:
34/36/36/36/38/38/39/39
800 – 3:10
This workout suuuuuucks.
Ewod:
34/36/36/36/38/38/39/39
800 – 3:10
This workout suuuuuucks.
6.5 miler in the park. ‘Twas toasty!
6.5 miler in the park. ‘Twas toasty!
Oly – Snatch @73/ Snatch Pul @93/ Power Clean @103/ Clean Pull @123
EWOD 4x 100m (Dan tried to kill me) and [email protected]
Oly – Snatch @73/ Snatch Pul @93/ Power Clean @103/ Clean Pull @123
EWOD 4x 100m (Dan tried to kill me) and [email protected]