Apr 30, 2012

050112 Tuesday

Skill:
Power Clean


Mobility:


WOD:

1 RM of Power Clean

then

10 Min AMRAP
50 DU
10 Ring Dips

19 comments:

Meg Smith said...

Mark Monroe will be in as our Coach of the Day from 0530-0645. He'll be there to help with execution of power clean maxes.

scottnkelly9901 said...

IMCF Hohenfels:

195 1RM - just can't seem to get the momentum for 205

4rds + 32 DUs for METCON. Haven't done DUs since "Spring Break" and it showed. Did manage to string 43 together during first round though.

scottnkelly9901 said...

My sons were watching this the other day on DVD. Found it on Youtube for everyone's enjoyment:

In 1949, Goofy demonstrated the benefits of a fitness program that Coach Glassman would later call Crossfit - or what we could generalize as functional fitness.

http://www.youtube.com/watch?v=6jKzr143K8U

monroe said...

Worked up to #185, did 2. Did a jerk with each clean. I'll get the AMRAP this afternoon.

Greg M said...

Worked technique on Power Cleans this morning, stayed at 135. I keep wanting to pull to early. Thanks Mark and Meg for the coaching.

5 x rounds on the Couplet. Went to red bands on rounds 4/5. Good push from Matt, Meg and Rich.

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

Worked some progressions with the PVC, then did DL and moved into Power Clean. Did 185, 205(Old PR), 215 (PR).. Then finished with some snatch work at 135.

On the WOD, Double Unders continue to be my weakness (Actually it is coordination but you get the picture).... RX'd 3 rds + 30 DUs.

Meg Smith said...

Worked up to 95# (old PR) but not past it...just couldn't open my hips, so I had to stay put and work on technique. Thanks Mark, James, and Greg for the help.

Completed 45 DU into my 5th round with about 30 sec wait time for the dips in round 3. Still trying to get use to my new rope, but it's coming.

For those of you that HAVE paid for your ropes, THANK YOU! For those of you that haven't, please do. You've had your ropes for almost 2 weeks!

Arod said...

Worked on not pulling early this morning, was able to peak at 155 today. As for the WOD, was in the middle of round 4. Mix of DU/SUs and used the band for my dips in round three.

Mark Weaver said...

Worked to 165# today, I think 185# is very doable with just a little more work.

3 1/2 rds on the AMRAP. While not great on DUs, I was able to string together 3x SU and 1x DU fairly consistently with my new rope. (This is good progress for me). Scaled ring dips using small stand for toes on rd 2/3.

Paige said...

I did not have a good workout day all around. Maxed out at 110 for clean.

Could not get DU strung together to save my life but did manage to whip myself consistently....and my ring dips were just ugly (scaled w/red band for 2 rds, then red band/w box and even blue band). Ended with 19 DU in my 5th rd. There's always tomorrow!

Jess said...

Felt great to be back in the bubble this morning after battling illness and such these last couple weeks. Worked on getting a good warm up in and spent time on double unders- I got 2 rough doubles and then 1 smooth double that so shocked me I forgot what I was doing and got tangled up in the rope on the next turn :)
Looking forward to getting in there some more this week before heading off TDY again!

Jess said...

Felt great to be back in the bubble this morning after battling illness and such these last couple weeks. Worked on getting a good warm up in and spent time on double unders- I got 2 rough doubles and then 1 smooth double that so shocked me I forgot what I was doing and got tangled up in the rope on the next turn :)
Looking forward to getting in there some more this week before heading off TDY again!

Jake78 said...

Just helped coach my buddy on the clean using the med ball, then went into the WOD.

Did 5 rounds plus 20 DUs

Sincerely,
Jake

Rich M. said...

6 full rounds plus 50 DUs into the 7th. I scaled ring dips with red band on rounds 4-6. I didn't work on cleans due to oversleeping! Good push with Meg and Greg.

Mac said...

215 lbs for cleans. I think that is a previous PR.
6 rds + 45 DUs for the WOD. Good pairing of movements, working pushing and pulling..fun times!

Greg E said...
This comment has been removed by the author.
Matt B. said...

Scott, is that the new CF attire that Goofy modeled for us?

Greg E said...

1 RM of Power Clean = 225 No improvement on my PR but no loss.

Then WOD:
5 RNDS + 34 DUs
My DUs are coming along... I stringed about 24 in a row today at about round 3 and was pretty pumped. I think breathing uncontrollably hard helped my DU rhythm!