Monday!!
Katie, after a hard day at the Oregon Games!
Warmup (see board)
Burgener Warm up together
The sequence is as follows, always in this order: in CF journal
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skill work: Power Clean 5×3
WOD: ” Karen” 150 wall balls
20# to 10′ target for guys
14# ball to 9′ target for girls
scaling options:
8# ball, 8.5′ target-150 reps
5 or 7# db thrusters-150 reps
bw thruster movement- 150 reps ( get your arms up in the air with every rep)
i will be getting some of my ideas for the wod from crossfit atm, and will be categorizing them under crossfit atm in order to give them credit. but i am also going to try my hand at programming my own wods….we’ll see how it goes.
hey every one. well, i have been thinking a lot about the programming. and i am enjoying it. i hope that you are willing to work with me. one of my stances on crossfit, is to not scale reps but to scale the weight used for those reps. for example today, every one does 150 reps. but the lower rung will do basically 150 squats for time, while the top rung does rx’d wall balls. for those of us who have been doing CF for a while any of the above options should be done. there may be some trainer discretion if we have a brand new person show up to class, whose exposure to CF has been minimal.
Looks good to me. I might be able to do this without over doing it. Who am I kiddy I always over do everything! As a side note coconut ice cream is really good – expensive as well which keeps your portions down. They might be on to something.
i like you people!
not really karen, though….
arghhhh.
7:48 rx’d
Warm up Power Cleans:
135/ 155/ 175/ 195/ 215
For the PC’s, I am still not opening up well, but these felt good. Could have gone a little heavier on my last set of 3. My goal is to go heavy on the pre-workout lifts. It is also a good chance to focus on form. Previous PR on a 1RM is 225#, so starting to get better at these.
As for Karen, First 50 felt good, the rest, well, the rest felt like a bunch of wall balls!!
Marcus, great form on the PC’s today and way to pound through your last sets of wall balls. Good work.
Burg. wu felt good.
Power Clean WU
Power Clean 5×3
95-115-135-155-175(x2, f on 3)
Karen as RxD
11:08
Couldn’t string together more than 15. Down to 5′s at about 115.
I’ll post the info for the Siskiyou Film Festival a little later.
Have a great day.
Here is the web site for the whole film festival. We are trying to go to the opening at Summer Jo’s this Friday evening to see “Food Fight”
We would love if others would like to join us.
njoy
http://siskiyoufilmfest.org/
nice to see our two sentinels holding post during the 6am time slot.
Becky rest assured the first two test monkeys followed your instructions to the letter. I witnessed everything first hand from my rowing seat; managed an easy 5k (there is such a thing, I was surprised too)
Sorry ladies…Corrie and Becky had to listen to me complain today! The cleans are never effortless for me. 45,55,60,65,70 the form seemed to come together the heavier the weight got. Karen is not a friend of mine… 10:38 with the 8lb ball at the 10′ target, again not without effort! Travel safe Dunkin’s!!!
11:00 as rx’d Felt good today!!! Finally it’s been awhile since I said that. Used the 14 lb ball today, in all my crossfit time i’ve yet to do that. Last year at this time I did Karen with a 8 lb ball with a 10:19 time so I felt great today doing it with heavier weight and 11 min. Thanks becky for being you. I love you Katie
pc 35, 65, 85, 105, 110
7:42, 14# ball, 9′ target
one other note, unless the skill work says sets of one, do not go for broke on these. make sure they are sets you can get up. increase weight every set ( ie. 5 sets of 3), make them challenging/ heavy, but not undoable. any questions, feel free to email me.
great work katie.
10:18 w/14# ball attempting the 9′ target and only hitting 8.5′. that was hard. i’m not gonna lie to you people. proud of all my girlies. ok, and the boyz….
we’ll miss you all! have fun:)