Metcon 1: 11:19Metcon 2: 11:03SWOD: Hang Power Snatch 3 rep max 65lb
13:1413:59SWOD: SNATCH 65lb x 3 RM
Metcon: 14:50 14:35Swod: 55lbs 3 rep max
Where are all the 930a crew? If it weren't for Ryan showin up i would've had to do the workout all by my lonesome=(. Thanks for the company this morn Ryan.
Metcon 1 - 11:33Snatch 3RM @ 95lbsMetcon 2 - 11:33 (Same exact time, ha)
Did a combo of yesrterdays and todays with my own version of metcon. Shoulder press 3rm 70lb,1rm 75lb,failed at 80lb atttempt.Snatch practice with 35lb(lots and lots of reps) really working on getting more comfortable with overhead squat and dropping my ass to the mat!Rowed for same time it took Ryan to do 2nd run2,587 meteres in 11:33min
Craig....you know it's my nature to speak my mind and/or give you crap... Howcome you never give the morning crew praise on the days that I make it in at 5:00 am.??? Hmmm???? I even brought a possible new client!! :0)
CFFB...SWOD: BACK SQUAT 3X5= 215BENCH 3 X 5= 1553 X15 GHR...METCON: 21,15,9....35LB KB POWER SNATCH, KNEES TO ELBOW...9.48 that sucks...
Metcon 1 - 2.5k 17:??Swod: snatch up to 3rm 135#Thanks for all the help this morning guys!
Metcon 1 - 1.5 mile 18:30Power Snatch and Squat 3RM @ 85lbsMetcon 2 - 1 mile rowing in 10:00
Yeah, Craig. Tou never praise them when Dani is there. I guess I will. Good job morning crew! Especially Dani, Brooke, Chanda, Brian, Kate, and Matt!
Metcon: 10:43 ( row)SWOD: 65lbs x3, 75lbs 1 repMetcon: 10:45 (row)
2.5K: 11:33Snatch: 60 x 3rm2.5K: 11.55
swod: not todaymetcon: sorryWork,food,rest..ya'll have been killin' it today!
Practice snatch (poor form with overhead squat) 75lbs. Slow run today 13:30, then 15:20.
Thanks a bunch for the help this AM Erica. I'm kinda glad no one showed @ 930...got to hog a trainers time to work on my snatch technique :) Definitely glad I made the switch to The Compound. Everyone has been awesome so far!
wow Ryan..you nose is looking mighty "brown" today.
55lb 3m snatch1.55m run x2- 14:40/15:35
Matt - Says the new guy who works out with the coaches each morning...