Monday, October 28, 2013


Gymnastics: 3 Min AMRAP DU

Technique: EMOM for 8 Minutes
5 Power Snatches (unbroken)

Strength 1: Deadlift 4 x 5 
*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to be 5-10# heavier on your final set than last week

Strength 2: 5 Pendlay Rows @ 75% (3 second pause at top)

WOD: 5 Rounds 
5 Tire Flips
100 M Sprint
*complete with a partner, one does a round while the other rests then switch; each completes 5 rounds. If you dont have a partner, 1:1 work/rest


  1. Gymnastics: lost count but needless to say need work on DU

    Technique: 115# power snatches, a good weight for me. Tough but could still focus on little things

    Strength 1: After warm ups, 255#, 265#, 275#, 295# . Ended ten pounds heavier than last week with room to go up

    Strength 2: 145# felt good, the pause became hard to hold but overall good

    WOD: Did the class WOD since it was cold and rainy at 5 AM

  2. Gymnastics: 133. Still need work on these.

    Technique: 1st round at 65#, Next 7 rounds at 75#. Definitely a bit challenging by the end. Really concentrated on my 1st pull on these - not shooting my hips.

    Strength 1: After warm-ups, 150#, 155#, 160#, 165# (5# more than last time). These felt good today. I'm trying to not go up too fast because I really want to make sure my form is good for all 5 reps.

    Strength 2: did 5x5 at 75#, but was having trouble with the hold. So, I dropped down to 65# and did a few sets there too.

    WOD: Did this with Patrick and Jay, it was fun! Have no idea on time, we were outside. This one felt good.

  3. Gymnastics: Lost count at 90. First 40 were unbroken though, then it got worse from there.

    Technique: 115# for all rounds. I concentrated on my 3rd pull, trying to really focus on the shrug. I think when the weight is getting heavier, I'm bouncing it off my legs.

    Strength 1: 325, 335, 345, 355#... Last set was very difficult, only got 2. After talking with Dan, I have a plan for the next week.

    Strength 2: Started with 145, then ended with 135. Lower back was fatigued after the DL, and really made it hard to get the full range of motion.

    WOD: Check. Tire flip was easy, running is still not. I tried a new technique for the WOD, the 80/80 practice. 80% of the WOD at 80% effort, then I went all out on the last 20%. Seemed to work, but since we didn't time it, who knows for sure.