“Grace”
For time:
30 Clean and Jerks 135/95
Post time to comments:
Compare to 100804
Coach’s Notes: Last week when I taught the snatch I explained how you need to generate speed through the middle and be explosive with the hips. The girl in this video truly emphasizes this point. NOTE: She is receiving the bar in a full squat. You don’t have to do that for this workout.
Lords and Ladies of Hammerdown, This coming November is prostate cancer awareness month, there is an exciting fund raising event that coincides with this month called Movember. Starting November 1st you grow a moustache for the entire month. The website is http://www.movember.com. I will set up a team for any of you who want to participate. The team name will be Lords of Hammerdown. Please stop by the website sign up, donate, but above all please grow a moustache and lets help our fellow men with prostate cancer. Once again the web site is http://www.movember.com
This is a great idea! I definitely think all the guys should grow ‘staches–including our friends at the NJ satellite. And y’all can post reactions from your families when you see them for thanksgiving! LOL.
Definitely gonna join. Only problem is: what type of stache should I grow…? Hmmm.
Handle bar please!
4:17 rx’d.
Lil’b thoughts on Crossfit “5:30 am and I’m going to drive several miles and do 30 reps, yes that’s it 30 reps and I’m actually paying someone to let me do this! I don’t get it, but the results are pretty convincing.
yessir!
Plus you get to see all your friends
Yes Coop all my friends!
8:30 @ 105#
Demonstrated muscle-up…name on board :0)
Lovin’ it!
Awesome Job Rich!
4:04 at 95lb
5:52 @ Rx .. Go Team USA!
Got 185 PC and failed twice at 205 PC. Second lift was technically substandard.
Damn right Team USA Again great workn with ya Stamp, and you got 205 in you on a fresh start!
8:16 @ 105#
Shoulder felt good. Good Workout.
5:05 Rx (previous time was 6:40 Rx so 1:35 faster…..yipee!)
Ali – Do you like Grace? Grace likes you. 25% improvement. Solid.
Sooo awesome Alison! WTG sister!
That PR is Super-cala-fradgalistic-xp-ali-docious.
Do we get challenge points for bad puns?
Wow, that’s amazing!
5:25 75# (last was 6:55 @71#)..still have alot of work on getting under the weight. Legs still toast from yesterday’s 10 miler.
nice progress Cindy! And congrats on the Army 10-miler
3:27 @ 65lbs. 1st grace, heavier next time! Knee is f-ed up a little so I didn’t wanna push it at this point before the big run.
3:59 45×102# back squat….next time go higher
55#, 5:00 flat.
Nice work Susie and KC!
Great working with you and KC! Thanks for the encouragement!
55# 5:20
7:22 @ 125#. Just 12# heavier but 2:21 slower than last time.
Nice job today Nick!
55#, 5:12
Breakfast:
1 slice apple pie
2 Homer Simpson Donuts
1/4 block of warm brie with apricot preserves
16 oz milk (2%, gotta keep my figure)
Mountain Dew
Carb (60%), Fat (30%), Prot (10%)
LOL nutrition girl.
i just ate one thousand taquitos with sour cream.
Very balanced. Love it
4:19 Rx = 8 second PR
nice work this morning…good push as always
4:52 @ 85 lbs.
- Chad
6:39 125# Great effort Jon! Enjoyed working with you this am.
5:44 65# squat clean
30 Squat Clean and Jerks @95#
5:13
First time overhead in over a month. Shoulder feels good so far.
Congrats Kevin. Glad it’s feeling good.
6:26, RX. (PR)
Need to work on just pushing through. Stopped at planned intervals and it feels like I should have kept going, pushed a little more. Cleans slowed me down a bit; felt a bit awkward, but jerks were consistent. Feel like I should have hit 6:00 without a problem. Next time must aim for 5:45.
Nice Dina……any PR is a great one! Proud of you lady
Great job today, Dina!
who knew that pebbles was a beast!!!
It was a vision Dina! Well done.
11 mins @ 55lbs.
45 back squats @ 115#
2:48
4:06 rx.
Form improving, but clean fell apart in the last 10 reps.
(:14 pr)
was a beautiful thing…faster than ever through the middle.
Congrats on the PR QT!
Nice Devin…..I think I see a sub 4 mins in your future
My Fran and Grace are literally in lock-step…
Mod WOD
45 Backsquats at 95#
2:13
4:55 45#s
5:50 @ 103.8lbs. Not sure why I wouldn’t make the huge jump to 105.
Mod Wod
30 squat cleans #95
6:48
7:42 65#
4:52 65# squat cleans
3:32 Rx — almost lost a tooth — good times:)
totally worth it for that killer time!
whoa whoa…and without me in front of you this time! WOD Killa. way to go drew!
WOD:
09:40 minutes (95#). Felt like crap today.
(30 minute easy run afterwards.).
WEIGHT:
155.5#
NUTRITION:
http://www.fitday.com/fitness/PublicJournals.html?Owner=paulosantos0922
5:33 115lbs
65#, 6:38
RX’d at 6:27
4:05, 63#, did 32 though…been a long day
6:34 Rx
4:49 115#
7:55 Rx’d
6:14 at 36#
5:05 RX! PR!
Very hard but I love this! 
4:39 #95
6:07 42# – slower and less weight than last time (5:11 50#) but had to keep the calf happy
115 # 6:23
5:55 at 65#
7:22 Rx.
Slow but the movements felt awkward until about the 15th one. Definitely going to drop some time next time!
Mod – 45 back squats 60#
4:00
6:18- 56.4#
5:43; 73.8#
5:58 @ 42# – shoulder feels good and 42 feels easy so tiiiime to move along
You made it look easy!!!!
7:13 75#
4:47 Rx
6:59 at 115 pounds
Also, passed my physical challenge. Increased pullups from 10 max to 23 max.
5:56, 75#
6:02 RX
6:52 @ 95#
Push press x 3 reps x 5 sets with 3 mins rest between
after each 3 min rest do 60secs of power cleans with 70kg
after power clean rest 3 mins
Push Press 70kg, 72.5kg, 75kg, 80kg, 82.5kg all x 3 reps
Power cleans 13, 11, 12, 9, 10 reps
then
30 toes to bar
60 double unders
20 toes to bar
40 double unders
10 toes to bar
20 double unders
time 20mins 34secs of utter fucking suck. Didnt get any double unders in a row..every single one was one at a time
nitrition – http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287964800.&_a_User=ScottishDavie
Forgot to enter this yesterday. 5:20 or 5:40 at 50#