Oct 5, 2010

WEDNESDAY 100610

Skill: Burgener warmup (see demo below)or read this article.

Then ...Snatch build to 3 RM then sets across 3-3-3-3-3. Post loads to comments.

12 comments:

Phil B said...

unfortunately, i have yet another mandatory pt session. james, take notice, this is your future. this will be a weekend make-up

chad.rambo said...

Off subject for today, but if you want an excellent example of good vs poor running technique visit the crossfit endurance page and check out today's pic.

james said...

Thanks Chad - I will use it for tmws post. Snatch 115,125,125,125, 135 (F)

George said...

still recovering from the Iron Major Competition yesterday. Didn't eat or drink beforehand and finished with a miserable score on the run and mild heat exhaustion
Pullups: 13 (2 improvement)
Laces to bar: 8 (3 less)
Buddy Carry/Ruck Run: 49 sec (3 sec more)
crab walk/4.6 or 5 mile run depending on who you talk to: 50.02 min

Justin said...

105-115-125-125-135(1)-125

Still need to work on dropping under the bar; the warm-up was very good

Phil B said...

115 across, then 135 (2/3).

craigrr said...

PT test today, I imporved my run time by 33 seconds from April; my only running has been prescribed in IMCF WODs; increased PU and SU by about 5 to 7 each

Did a tabata squat session with the 10-02 fitness elective group this afternoon - 18reps

Adam said...
This comment has been removed by the author.
Adam said...

95-95-95-115-115...could have gone a little heavier but really concentrated on form and deep OHS catch at the bottom.

Matt H said...

75-95-95-95-105

Need to work on getting under the weight.

Also was challenged by a friend to do 1 mile-2000m row-1 mile I got 26:53 (Good WOD)

Russ said...

Phil, Chad & Co....Russ Ames & Jeremy Bell checking in from Carson. We're still pulling WODs from IMCF, but I had to reset my Google Account! Just wanted to send a shout out. Good work Phil snatching 135....I think my shoulders would blow out if I tried that now.

craigrr said...

Made up snatch on Friday 8 Oct.
135, 135, 135, 135, 145(f1)