Friday 1.14.11

....and you think front squats hurt your wrists....getting bit in the face by a bear....probably hurts worse

Warm up: In 10 min
- 5 Candlestick to Front Leaver
- 10 Burpee Pull ups
- 20 Ring Rows
- 20 Wall Balls (20lbs, 14lbs)

WOD: Max Front Squats

Metcon: For time (135lbs, 95lbs)

- 5 Clean & Jerks

- 5 Snatches

- 5 Front Squats

- 30 Box Jumps (24”, 20”)

Remember that form and technique is more important than you time for the WOD. Make sure that you have active shoulders, tight core, and you pull your knees out as you come out of the hole.
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11 comments:

  1. BrookeFriday, January 14, 2011 5:56:00 AM

    SWOD: 165 lb = PR

    Metcon: 95# C&J, 85# snatch, 95# Front Squat, 24in box 9:45. Struggled with snatch

    ReplyDelete
  2. MikeCFriday, January 14, 2011 8:24:00 AM

    CFE#3
    45min/5.52mi

    ReplyDelete
  3. BobFriday, January 14, 2011 10:44:00 AM

    SWOD: 215
    METCON: rx'ed 8:14

    Melissa, what did I tell you I knew you'd catch me on the box jump. Thanks for the push. Loving the new warm up guys. I feel nice and ready for the start of the WOD.

    ReplyDelete
  4. KimFriday, January 14, 2011 12:08:00 PM

    105 front squat
    65lbs for all the metcon!!
    9:58 time

    ReplyDelete
  5. Melissa MFriday, January 14, 2011 12:22:00 PM

    SWOD: 115 Front squat
    Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)

    I agree with Bob, I like the new warmups even though today included burpee pullups.

    ReplyDelete
  6. Melissa MFriday, January 14, 2011 12:24:00 PM

    SWOD: 115 Front squat
    Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)

    I agree with Bob, I like the new warmups even though today included burpee pullups.

    ReplyDelete
  7. MikeCFriday, January 14, 2011 12:26:00 PM

    SWOD 175# FSquat
    Metcon 10:14 105 C&J, 75#Sn, 125# FSquat
    24"box
    Also a fan of set warmups..

    ReplyDelete
  8. BradFriday, January 14, 2011 2:37:00 PM

    Starting Strength WOD:
    - Back Squat: 310x1, 279x3, 248x5
    - Bench Press: 275x4, 250x6, 225x8
    - Chin ups: +60x2, +30x4, Bwtx9

    ReplyDelete
  9. SteffanieFriday, January 14, 2011 6:42:00 PM

    SWOD: 120#
    Metcon: 8:54 (65# snatch)

    I like the prescribed warm up too, kinda ;)

    ReplyDelete
  10. BillFriday, January 14, 2011 9:01:00 PM

    SWOD: 260 FS (PR)

    Metcon: 3:39 @135 pc&fs, 95 snatch with lunges

    ReplyDelete
  11. EricaMonday, January 17, 2011 9:08:00 AM

    SWOD: 125lb 1rm Front Squat (thanks for the push and faith Kyle)gonna get 135 next time no prob!

    Metcon: 7:27 Started out rx'd but had to quickly drop weight to 85lb for C&J's and FS then 65lb for snatch.Wanted form and depth everytime. used 20" box.

    Thanks for pushing me through my SWOD and metcon Kyle. After being up all morning i didnt have the juice but you got me through it!

    ReplyDelete

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