January 23rd Deloading
Joint Prep/KBC
3 x 30 Second Neck Bridge
5 Minute KB Set
2 1/2 minutes Max complex Right Arm
Switch
2 1/2 minutes Max complex Left Arm
Complex = Russian swing, clean, jerk, snatch
*Come directly out of your snatch lock out into your next complex, work on breathing and cadence during your set. Don’t rush reps just to get reps.
*Setting the Bell down before time expires terminates your set and results in a 2 minute goblet wallsit penalty.
WOD
3 Rounds
Run 400 Meters
Kettlebell Snatch R/L 70/53
15 Pullups
Skilled Kettlebellers ONLY, perform snatches at 88/62
*KB Snatch Reps start in Round 1 as 12/12, then descend to 10/10, and finally 8/8.
*Post Time to Comment
Cool Down
50 Wall Facing Overhead Squats, ever 10th Rep step back from the wall and perform 5 dislocates in the bottom of the squat before returning to your to your set.
Old Country Strong: “Burning the candle at Both Ends…”
January 23, 2012 at 7:57 am
Heading to STL later this morning, so dropped in with the 6 am crew before taking off.
KBC – 53#. Wasn’t lightning fast, but wanted to work on breathing and technique under a heavier bell (for me). Last time I did this was with a 44. Jerks felt good, or at least improved. The last couple snatch reps on each side were a bit sloppy.
WOD – 19:23. Again, slow, but I’m pretty stoked to do this Rx’d with the 70# KB. I’ve never attempted KB snatching anything over 53#. I’m not gonna lie, when I saw the WOD posted last night, I was like “oh, shit.” As with the KBC, some of the reps were ugly, but I got them done better than I thought I would…. at the expense of my palms, which got tore to hell.
Will be back in the gym Friday morning before hitting the road again.
January 23, 2012 at 8:29 am
JP – Done, 53s
WOD – 11:56 70#
CD – Done
January 23, 2012 at 8:41 am
JP: Check
KBC: 44 lbs
WOD: 20:52 @ 62lbs, got the first round done unbroken, after that had to break up the snatches. Never done snatches at this weight before, and some of the reps got a little ugly towards the end. Taping my hands would have probably sped this up quite a bit between the snatches and pullups.
CD: Check
January 23, 2012 at 8:46 am
KBC: Done 53#.
WOD: 25:44 with 70# and black band.
CD: Check.
January 23, 2012 at 9:02 am
Worried about getting warmed up enough before trying to snatch heavy. Can we use the complex to warm up a few weights and hit the goblet squat at the end of the day?
January 23, 2012 at 9:32 am
Just use your complex to warm up your rhythm and breathing, take as much time as you need before the workout find your comfort with the heavier weight if you chose to elect that Option
January 23, 2012 at 12:50 pm
Fair enough. I’m still building my confidence to walk up to a big girl bell.
January 24, 2012 at 8:29 am
KBC: 25#, focused on getting my shoulders warmed up good
Warm up:
53# snatches (PR)
62# snatches (PR)
WOD: 62# 20:13
Spent the first round convincing myself I could do it
The next round doing it
The last round just getting through it
I bobbled the last few snatch attempts on my weaker side, broke up my pull ups, but I feel great about the WOD as a whole.
Thank you Z for being in my head and convincing me to convince myself I could do it! And thanks to the 6:30 class for getting me through the last few reps!
January 24, 2012 at 9:11 am
Awesome job carrie!!! Super impressive to watch! You killed it!
January 23, 2012 at 9:05 am
JP: done
KBC: done w/ 53#
WOD: 15:11 w/ 70#
CD: done
Pullups continue to be my nemesis
January 23, 2012 at 9:40 am
JP: 35# KB 10 per side
WOD w/ Green band
Round 1 – 53 # and harder than I imagined
Round 2 & 3 – 44 # because I was unstable & becoming a danger
24:36
CD: Done
January 23, 2012 at 11:58 am
JP: neck bridges, jump progression
SWOD: Snatch
warm up, hit 115 easy, throw 125 on, solid… go to PR no go brain just started messing with me… reset
Z tells me to work on 2 reppin (as is unbroken touch and go) some weight
95 solid
105 $$$
110 yup!
115 ughhh caught it twice on the second snatch, first time idk what happened, 2nd time had a twinge in the shoulder and dropped… third no go… called it a day… super stoked though i hit 125 so easy and was able to 2 rep 110
WOD: 3 rounds: run 200m, 6 tire flips, 10 knees 2 elbows… a slow 6:35… ughhh knees 2 elbows…
January 23, 2012 at 12:50 pm
ROOOOOOoooooooo!
January 23, 2012 at 1:19 pm
All my snatches lookd like shit, and my forearms blew up like 4th of July. lol
January 23, 2012 at 1:48 pm
JP – Done with 53′s
WOD – 13:06 w/ 70′s This was not Rx’d–I only did 10 pull-ups each round instead of 15. Apparently my pull-ups looked painful–I was going super slow on the way down to go easy on my elbow and Z cut me off at 10 a round. I was pleased to be able to snatch 70 with my right arm. Kept the snatches unbroken on each arm but my runs were killing me. Felt like I was working with about 50% of my lung capacity.
CD- Done
January 23, 2012 at 2:20 pm
JP – Done w/ 44#.
WOD – 17:19. Snatches done with 53#. Pullups — straight from the prison yard.
January 23, 2012 at 3:41 pm
MAX SNATCH MONDAY!!!
Joint prep- jump progression
SWOD- warm up felt real good today no misses
Hit 210lbs (5 pound pr) today was fuckin pumped about it
3 close misses at 215, next time
C&J 235 (10 pound Pr)
“Cooler than you are dude”
January 23, 2012 at 4:04 pm
JP- Done with 44# Learned how to do KB complex, and learned how to KB snatch. Got a lot of work to do there.
WOD- I believe around 13:30ish @ 53#. Horrible form….. but I’m learning.
CD- Done
January 23, 2012 at 4:14 pm
jp 53
rxd 1022
This workout was made for me, but mentally and physically I was not at my finest. I started cramping about a quarter into the run, but I gutted the thing out and got a decent time. Im pretty sure I could sub ten this on most days, but I gutted it out today when things did not go as planned which is something I have been working on.
January 23, 2012 at 4:35 pm
Prodigy Project TS9
Been slackin on posting, got VERY sick last week and work out only on monday, friday and saturday. Still trying to shake this thing without to much luck. But today was my last max effort day on the snatch so I bucked up for it.
MAX EFFORT MONDAY with Paul
Max Snatch
245 (pr)
Pretty stoked on this, actually Really stoked about this. I train in a lot of distracting environments but today was by far the most distracting lol. Managed to not let the circus going on right in front of me distract me and hit some solid numbers. Good day.
3×3 Snatch High Pulls at 100% of Max of the day
@ 245 these sucked way more then I expected.
Cool Down
Same as yours which didn’t seem like much of a cool down at all
Enjoying being able to focus on the Main Program and allow someone else to program Iron Club Methods for me, Roo is doing an exceptional job.
January 23, 2012 at 5:32 pm
Reminds me of fun filled talks with my battalion chief
January 23, 2012 at 7:30 pm
Thank you
Nice job on the PR definitely have 250 next time!
January 23, 2012 at 6:10 pm
JP: Da @ 53#
WOD: 15:38 @ 62#. all snatches unbroken, first round of pullups unbroken. should have gone heavier. next time.
CD: Da
January 23, 2012 at 6:45 pm
Bumpy re-entry after a week gone w/ a head injury, a cold, and a week cooped up with kids.
JP: 35#
WOD: Rx’d. Getting to write that is my victory. Other than that, I wanted to cry (but didn’t!). I’d never snatched the 53# before. I don’t know if it was the smart thing to do, but I did it. Rounds 2 and 3, I was able to do the first 2 snatches, then all the rest were singles, which was just mentally hard to deal with. But I finished. 31:07
Cool down: done
P.S. Thanks, Chelle, for giving me some coaching during my snatch-slog!
January 23, 2012 at 6:51 pm
I slept through the 6am class. I’ve never done that before. It was a long weekend with a lot of hours in the car and not much sleep. I did the WOD at the office. I ran around the block which is a pretty long 400m but probably comprable to what we do in West Seattle:
JP with #53
WOD: 10:16 with #70 (we don’t have an #88 here)
CD: Adjust 14 spines for time
I managed to not rip my paper soft hands. How I taped them is up on my blog.
January 23, 2012 at 6:53 pm
JP: done at 53#. Around 10 reps/side. Couldn’t concentrate on the complex and count at the same time. I can’t believe I just wrote that but it’s true. Breathing needed some work too.
WOD: 19:50 with 70#. 1st set snatches were unbroken after that it was unbroken per side. A few sloppy snatches but most felt pretty good.
CD: done. Last 2 sets actually felt much better than the first 3. I think my legs will thank me in the morning. LAX ball & iced both shoulders.
January 23, 2012 at 6:57 pm
JP-done 53#
WOD- RN w/ 88# KB- 22:02
Last two snatches on the left took the longest.
CD
January 23, 2012 at 7:02 pm
JP: with 35#
WOD: started with 53#, but after Z saw my horrible form at around reps 6-7, I was instructed to go down to 44#. This took me a while to get the hang of the movement with much heavier weight, but I’d have to say it felt better the more I did it. By the 3rd round, I was able to do all 8 on each side unbroken and they felt pretty strong. Also, why are the 44# KB handles so much thicker than the 53s??? These small hands are the death of me! (smells like cabbage). Time-18:22.
CD: done. My quads were on fire during the dislocates part of the cool down
January 23, 2012 at 7:11 pm
JP: Worked with a very patient Roo and Matty to learn the KB snatch with 35#
WOD: 17:22 with 35#. Running felt like hell, didn’t drink enough water the last couple days. May have hit a couple good snatches out via law of averages. Pullups were all done with the red band, which is a first for me.
CD: Done.
January 23, 2012 at 7:13 pm
JP: No neck bridge, did wall walks instead
KBC: Done with 35#
WOD: Used the 35# bell, that was plenty heavy enough for me at this point in time. Did first 8 pullups with red band, then moved to red and blue when my shoulder started to feel wonky (I see the Ortho on Thurs). Felt pretty good on the snatches. 17:36 time.
CD: Done, those dislocates were mighty awkward.
January 23, 2012 at 7:17 pm
JP: 35#
WOD: 16:47 @35# Need to work on stringing my pullups together
January 23, 2012 at 7:42 pm
JP: 25#. No idea how many I did, but I think I switched early and had 3 minutes on my non-dominant side (mini-penalty).
WOD: 35# for 16:16. Tried a 44# after the workout to see if I could actually snatch that weight – maybe I’ll have better luck at the start of a workout…
CD: Done
January 23, 2012 at 9:01 pm
JP/KBC – 53
WOD – 17:54 @62#. Loved the runs, survived the snatches in sets of 4/5 except the last which were unbroken, and pullups felt strong though in ones and twos.
CD – done.
January 23, 2012 at 9:34 pm
JP: 25# no penalty.
WOD: 17:30 35#. Was able to complete all the snatch sets unbroken. But were they legit? Thinking now that 44# might have been possible.
CD: yep, then high-tailed it out of Dodge.
January 23, 2012 at 9:55 pm
WOD: Rednosed it…ugh those 88 snatches were hard.
21:34.
January 23, 2012 at 11:03 pm
JP: Done with 44#, trying to get in a rhythm for the snatch.
WOD: Well, the first round went great. Then the snatches caught up to me and I slipped from push mode into survival mode. 14:08 w/ 70#.
CD: Done.
January 24, 2012 at 6:30 am
Kbc – 53#
Wod- 70# – 10:50 – more effort on the run and unbroken pull ups (rd3) would have helped
Cd- done
January 24, 2012 at 9:02 am
JP: Done-30#
Wod: 11:58, subbed sit ups for swings due to back spasm.
CD: Done
January 24, 2012 at 11:38 am
jp 35
wod 53, 16:01
cd – done