Snatch Training
115-135 (no misses) still babying the hamstring a bit.
WOD rx+ – 14:27, (WB unbroken, counted a few roll ups) only slightly faster than my Karabell time.
11′ wall balls are the real deal, I now have a better appreciation for the vertically challenged folks (Jess).
OMG I got a better time than Sydney !#! (Starts to cry)
I beat the best Crossfiter to ever come out of CF Jenks??!#
Oh wow I’ve got a list here (still sobbing) of the people that made this possible….I want to thank OkieDB for showing me how to do this stuff! I want to thank Linda, Nicole, Jennifer and Jessica for instructing me over these years….don’t remember a lot of what you guys said but you all looked great saying it!!
I want to thank Berlyn Berry for raising Harper when Linda and Nicole have been really busy……
I know I’m forgetting somebody…..ooh how could I forget BB!!! Becky Blackwell (my mother) for out which none of this would be possible!!!
Crossfit Low Oxygen 7am
Spent the morning with Natalie Newhart
Strength: BS:
10 x 95
5 x 115
5 x 135
5 x 155
1 x 165
1 x 174
1 x 190 pr
SumoDeadlift w/ band to sit/pull back
8 x 185
8 x 205
5 x 215
10am
WOD: 10 min AMRAP
7 DL @ 95#
7 PC
7 PP
7 BJ 24″
4 rds + 7 PC
Then…
Snatch grip DL on GHD hip extension
3 x 10 @ 75, 85, 95
Reverse Hyper banded on GHD with 10# on ankles
3 x 30 knee ups with feet in rings pull knees to stomach
100 hamstring curls w/ band
400m walking lunges
Natalie may kill me, but we had fun!
Strength – Snatch Complex
Power snatch/snatch balance – even minute
Squat snatch/overhead squat – odd minute
135# RD1 – no misses
165# RD2 – missed last SS, still completed within the minute
WOD RX – 115#
18:05
Pretty sure I did an extra round or two
Strength rd 1 w/75#
Strength to 2 w/95#
WOD w/80# and 9′ target
17:?? Seem to never remember my time
All wallball sets of 10 unbroken except last set had a no rep…for all of u who know me and my love for wallballs this is a big accomplishment sadly!
Strength:
EMOM for 6 minutes
Even- 1 power snatch + 1 snatch balance
Odd: 1 squat snatch + 1 overhead squat
Rest 3 minutes
Repeat EMOM for 6 minutes with higher weight
1st 6 minutes used 135#
2nd 6 minutes used 155#
*
WOD rx+ (135# & 11 ft target)
14:55
Great pic of 3 great CFers that are always consistent and training hard. Keep it up.
CF Jenks, today is the day to get your snatch dialed in. Be smart on the strength/skills/drills and become one with the barbell.
Strength:
2 Rounds of EMOM for 6 Minutes:
Even Mins= 1 power snatch + 1 snatch balance
Odd Mins= 1 squat snatch + 1 OHS
Rest 3 Mins in between Rounds
Round 1=135#
Round 2=155#
WOD rx’d (115#)=11:29
Start of week 2!!!
65lbs on everything
14lbs on wall ball / 11′ line
19:53
4x balance losing (PR)
Great job on the WOD Jennifer!
1st Round Strength @ 75#
2nd Round Strength @ 85#
WOD w/ 85# and 10 ft WB Target = 14:24….wall balls were broken up a LOT! 🙁
Strength rd 1: 55#
Strength rd 2: 65#
WOD Rx = 15:58
Crossfit Monrovia
Back squats
10×205
5×235
3×255
1×275, 285, 295
3×255
5×235
10×205
7 min amrap
5 HSPU
10 DU
7 rounds (worked on DU)
Snatch Training
1st round w/85#
2nd round w/100#
Wod rx+
9:48 (everything unbroken)
7 miles
Snatch training
1st round w 65#
2nd round w 75#
Wod rxd
12:11 (unbroken)
Crossfit Monrovia
Back Squat (10, 5, 3, 1, 1, 1, 3, 5, 10)
E2MOM
105#, 115#, 145#, 155#, 160#, 165#, 145#, 115#, 105#
WOD 7 min AMRAP “Optional”
5 HSPU (1 ab mat)
10 DU
7 rounds even
Snatch training
Set 1 @ 70#
Set 2 @ 80#
Wod with 75# and 14# wb
12:46
Snatch Training
115-135 (no misses) still babying the hamstring a bit.
WOD rx+ – 14:27, (WB unbroken, counted a few roll ups) only slightly faster than my Karabell time.
11′ wall balls are the real deal, I now have a better appreciation for the vertically challenged folks (Jess).
Snatches etc
75# the. 85#
WOD w/75# and 9′ target
10:50
Wod rx’d
8:27 (unbroken)
OMG I got a better time than Sydney !#! (Starts to cry)
I beat the best Crossfiter to ever come out of CF Jenks??!#
Oh wow I’ve got a list here (still sobbing) of the people that made this possible….I want to thank OkieDB for showing me how to do this stuff! I want to thank Linda, Nicole, Jennifer and Jessica for instructing me over these years….don’t remember a lot of what you guys said but you all looked great saying it!!
I want to thank Berlyn Berry for raising Harper when Linda and Nicole have been really busy……
I know I’m forgetting somebody…..ooh how could I forget BB!!! Becky Blackwell (my mother) for out which none of this would be possible!!!
(Overcome with emotion walks off stage)
Crossfit Low Oxygen 7am
Spent the morning with Natalie Newhart
Strength: BS:
10 x 95
5 x 115
5 x 135
5 x 155
1 x 165
1 x 174
1 x 190 pr
SumoDeadlift w/ band to sit/pull back
8 x 185
8 x 205
5 x 215
10am
WOD: 10 min AMRAP
7 DL @ 95#
7 PC
7 PP
7 BJ 24″
4 rds + 7 PC
Then…
Snatch grip DL on GHD hip extension
3 x 10 @ 75, 85, 95
Reverse Hyper banded on GHD with 10# on ankles
3 x 30 knee ups with feet in rings pull knees to stomach
100 hamstring curls w/ band
400m walking lunges
Natalie may kill me, but we had fun!
Strength
135# & 155# (no misses)
WOD
Rx+
Time: 10:20
Snatch emom 65# then 75#
Wod RX
13:25.. WB got tough.. Couldn’t string them together today
Rd 1 115#
Rd 2 135#
WOD @ 115#
14:30
Strength w/35# 1st rd 40# 2nd Rd
Wod w/40# and 14# WB to 9″
16:40
Feels SO good to be back!
Strength
95# & 115# (no misses)
WOD. Rx’d w/115#
17:22 (may have done 11 rounds??)
Strength – Snatch Complex
Power snatch/snatch balance – even minute
Squat snatch/overhead squat – odd minute
135# RD1 – no misses
165# RD2 – missed last SS, still completed within the minute
WOD RX – 115#
18:05
Pretty sure I did an extra round or two
First day back!
Strength @ 75, then 95, back down to 65 to work on flexibility and form.
WOD @ 75# 14:36
102 Degrees in the gym.
Strength complex
1-6 @ 95#
7-12 @ 115#
WOD @ 95# – 16:25
WOD – 11 foot + 115#
15:08
11 footers are the real deal! Put a hurt on me
Strength
135 then 155
Wod+
21:51
Wod+: 21:28 what a Monday..
R1 95#
R2 115# 135# (last rd)
Rx + 15:12
Strength
80# & 85#
WOD
Started RX+ then deceased to 85# on rnd 3
15:41
Snatch training
1-3 @95
3-6@ 135
9-12@ 165
WOD RX+
16:40
Strength rd 1 w/75#
Strength to 2 w/95#
WOD w/80# and 9′ target
17:?? Seem to never remember my time
All wallball sets of 10 unbroken except last set had a no rep…for all of u who know me and my love for wallballs this is a big accomplishment sadly!
Strength: 1st round with 65#
2nd round with 75#
Wod with 75# and 9′ target
12:09
Wod w/135# & 10 ft wb
15:20
Dupler, Whisper and I are cracking up..your post!!! The BB is the best! Ha
Linda….I pretty much gear my posts towards you and Whisper. These other people are pretty dull really!