Jul 12, 2011


Open Gym 

For time

21-15-9-9-15-21 reps 
Box jump (24/20) 
Power Snatch (75/55) 
Toes to bar

0530 Class

Rear Foot Elevated Split Squat (RFESS) 

ADV(3-3-2-2-1-1) INT (3-3-2-2-1) BEG (3-3-3)


Ray said...

IMCF dude in Japan:

30:13 to do only 21-15-9

I did run before this but still a woeful performance. Was very tired afterwards.

Also just used the bar alone-- worked on snatch form (more like burgener warmup) and did not really go down to full overhead squat at bottom. Needs work.

Edward said...

25:49 as rx'd.

Snatch and TTB were broken throughout. Still seeing lots of new folks in the bubble - great workout.

james said...

Ray !! welcome brother!!! Nice to see you posting - keep up the good work.

Kay said...

My time was around 27 minutes with 53# bar and 24" box. This took much longer than I thought it would!

Jamie Z said...

My 0530 class did a modified Mini-Metcon this morning since the last two wednesdays we did not get to execute the Rear Foot Eleveted Split Squats (RFESS). we executed 5 rounds for time of 20 Wall ball shots and 20 Knees to Elbows. I finished in 10:00, Gretchen finished in 10:30, Kevin finished in 15:30 and Karl finished in 16:00.

monroe said...

26:01 20" box.
Ray, good to see you up on the blog! Woeful compared to what? It's your performance, own it. I'm sure you put some effort into it. Be happy with it and get one second faster next time.

Noah said...

33:15, snatched 55#. Knew this one was gonna hurt.

Eric said...

37:40 with 65# bar. Thanks for the push Dave; you have no idea how close you came to being murdered.

Dionne said...

Since the Bubble is reserved tomorrow and next Tuesday from 1200-1600, does this mean that those of us that work out at lunch will not be able to use the Bubble during that timeframe?

J. Fennell said...

From Fort Carson:
28:59 with a 20" box, mistakenly did power cleans ILO power snatches with 65 lbs, & TTB are getting better, but still broken!

Dave Hudson said...

29:38. Smoker. I'll let you take a wild guess what my limfac was on this one. (Hint: Boxjumps were completely unbroken. Snatches weren't too bad, but had to break them up a bit.) At least I was able to string together 6-7 TTB at a time to begin with. (My last 8 were one at a time.)

Kay - I guess that 21-15-9 WAS "hard" enough. (I did the first half in about 11:30.)

Ray - welcome! Always awesome to have folks around the world following our blog (and programming). (You too, John!) (And don't worry about not going all the way down to full squat - unless that was your modification. Only had to do a power snatch, not full squat snatch.)

Dionne - yes on the closure (unfortunately). There are going to be some 60 SAMS guys in there at a time.

All - anyone know why the bubble is closed on Monday 0600-0800 as well? I wasn't tracking anything from us.

Scott said...

Ok No Boxes to jump on here at Gordon...well except the 4 to five foot bandstands on the parade field. So I had to use a Bench to the Box Jump.

Total time: 17:24
[Bench] jump
Power snatch [55]
[Knees to Armpits] TTB is my goat on high reps.