For time & technique:
21-15-9
2 Position Power Clean 95/65
Weighted Situps 25/20
Post time & thoughts to comments:
Coach’s Notes: For the 2 Position Power Clean, your first clean is from the floor, your 2nd clean is from the hang position. (don’t regrip on the floor, regrip in the crux of the hip if you have to). Start the movement in the hook grip!!! Make sure you come out of the hook grip and receive the bar on the shoulder for each movement. To further clarify, in the first set of 21, you are actually doing 42 reps or stated another way, each 2 position power clean is considered 1 rep for the purpose of this workout. Focus on the movement out of the hook grip and receiving the bar on the shoulder… also focus on generating speed through the middle and fast elbow turnover. Check out Dimas at about 50 seconds into this video.
I just ran into an emergency and won’t be using my 6am spot.
Hope everything is ok
i’ll take it. hope all is okay
Hi Todd – too sleepy for 7am class – hopefully make it tonight.
Thats Leigh above
Todd – sorry for missing the 6 am – I just couldn’t get up.
12:32 Rx (420)…on first set of situps on number 10 looked over and saw the slam ball laying next to me and said shit…
12:14 RX…didnt rush it, worked on my form
max distance 50 strokes rower = 724m
16:48 75#
Notes: Coach had me start with my hips lower to stop my back from leading. Per video evidence, this helped quite a bit with my floor to mid-thigh. Thanks Todd!
592m Row
Breezy WOD on this beautiful moring: MOD
440m run
42 weighted sit ups 20#
440m run
30 weighted sit ups
440m run
18 weighted sit ups
9:42
Forgot the row: 461m
14:39 RX
Only slight (but oh so important mods needed): do not raise back until bar over knees (keep chest over bar). My observation: Faster elbows.
485 row (50 strokes)
Nice to see you back with the 6 am crew!
15:53 Rx
Pull with straight arms and hip explosion – no arm bend. Fast elbows. Boom!
441 m
11:25 Rx
Coaches notes: Keep chest over bar until the bar is past the knees
My Notes: Need more of a squat to catch the HPCs
I think one of my post-WOD box jumps on 48″ counted, which would be a PR. That was dynamic. Max static is … 45″ I think.
540m on the row
8:11 Rx with a 26# kb.
Row: 630m 1:45
Notes: Finally feeling a more explosive second pull rather than pulling from the floor. My elbows are still slow.
10:42 @ 75 lbs 638 on 50 pull row*
I think the rower was set up to measure feet or something because that distance seems way too high?
Good luck on your new journey in life
good luck in New Mexico Nate!!
Sorry I missed you this morning. Best wishes in NM and drop us a note once in awhile!
Good Luck in New Mexico
so long Nate have a blast!
Nate – I really enjoyed it. Stay in touch.
Just heard you were moving!
You will be missed! Regardless, well wishes for all good things are being sent from here to there.
13:34#63
I’m back!
about time!
10:45 and 30lbs slam ball situps.
Worked on form big time, still think it sucks.
Great job today 7am, Stamper you are the man!
Thx TK much appreciated!
cage, thanks for the air shot of Patron
13:49 at 55#
375m on 50 stroke row
11:32 Rx .. and post-0700 WOD did Week 1 Wendler Bench 5/3/1
5 reps of 120
5 reps of 145
8 reps of 165
13:something, no rush today.
Things to improve on: slow down coming off the floor. The video I saw showed about 20 seconds of rounded back, hands on the bar thinking, then in about .2 seconds I dropped my hips, straightened my back and cleaned the weight.
I could also make a few adjustments in the starting position to make my shins more vertical.
According to the bruises on my deltoids, I’m getting my elbows around fast enough and catching the bar correctly.
14:50 63#, sit-up 20# ball
50 stoke row done (can’t remember the total meters but averaged 1:58 to 2:02 minutes)
12:15 at 75#
Row was 532
10:24 @ 53#
Row 403
Could have done Rx, but this was my first power lift in almost 2 weeks, so I went light.
15:45 @ 65# – move the elbows all the way around , faster
row : 350
I’m home sick. I wont be making noon class.
11:37 RX +488m row
Thank you Darby for counting/coaching, good luck this weekend chica! <3
12:43 RX
398
15:26 Rx + 506m row
18:55
10 Days off was the stupidest thing I’ve done in my recent history.
Where did the idea for the rows come in? Did not see it in the WOD.
18:55 RX…sorry
I put pre workout stuff and post workout stuff on the whiteboard that i don’t post. Today it was 50 pulls on the rower for distance.
17:02 with 55# and 20# slam ball sit ups. Worked with Todd on keeping my knees back (thanks coach!)
Rowed 298m – Need to focus on strength, not speed in my rowing.
14:05 Rx
(384 row)
7:59 Rx (per the video I need to work on patience..shocker)
514 row
technique horrible…work in progress..if we ever do reverse curls, i will crush it
Cage, thanks for the air shot of Patron
Crossfit OBX
800m run x 3 – 2 minute rest in between each 800m
This box doesn’t have a big clock so the coach just kept a stop watch running. best guessimate
1st – 3:50
2nd – 4:00
3rd – 4:00 ish
Swim WOD:
5 rounds of:
75 on the 1:30
25 on the :30
then
100 on the 2:00
75 on the 1:30
50 on the 1:00
25 on the :30
25 on the :30
50 on the 1:00
75 on the 1:30
100 on the 2:00
8:53 Rx
Forgot hook grip 1st 14 of 21
10:47 rx- 566 row
16:01 Rx – 460 row
was pulling a little early
15:05@62# 20# weighted situps, 394 row
13:26 @ 55#
Have to drop under bar more quickly and lower
17:15 Rx
…pull yourself under the bar…drop more than 2 inches..keep back straight through the knee and don’t pull up with back…lots to work on…thx Todd!
14:05 45# Situps 20#
Row 353
Weighted situps were more difficult than those damned cleans!
10:03 – 30 lb slam ball on situps
Thanks for the corrections coach!
11:20, 20lb vest, 30 rows on bowflex
10:33 Rx, 50 strokes = 725m
73#, 26# kb for sit ups. 18 minutes or so. Was really taking my time on technique.
670m row
12:08 Rx, 703 meters in 50 strokes… row at a brisk 16 spm
14:58 RX – need to work on patience off the floor and not pulling early.
356 row
15:50 Rx, 756m row
14:39 RX (keep chest over bar until above knees)
Slightly over 20:00 95lbs (Rx) and 20lbs Sit-ups. Rowed at 25 spm.
12:34 56 lbs, next time try 60 lbs
348 on 50 strokes