Tuesday, July 24, 2012
A. Snatch Shrug - 3, 3, 3, 3, 3, 3
B. Hang Power Snatch - 2, 2, 2, 2, 2, 2
Coach’s notes: Post loads for all sets to comments.
Reminder - Coffee with Coach is happening on Sat. July 28 at 2:30 pm. Join Coach Brett as he discusses what your ownership is in this CrossFit journey and how it pertains to our purpose of “Lifting oneself and one another one workout at a time.” This talk is open to everyone and is free of charge! Please note that open gym will be from 1:30 pm - 2:30 pm only. See you there!
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A. up to 103
B. up to 63
Haven’t done snatch in a long time so didn’t expect any PRs today, and there were no surprises! Thanks Gord!
Part A: worked up to #92
Part B: worked up #57 need to work on getting underneath it.
Thanks Jason and Aly
A. worked up to 95#
B. worked upt to 70# the last couple of lifts were okay. Still, I’m happy with that. Know I’ll go up next time.
Thanks to Aly, I really like snatch lifts, now. For today, thank you to Jason & Aly for the excellent coaching.
Chantal, I recognize my fav girl!!!
A: worked up to 105
B: worked up to 75..tried 85 and couldn’t get it overhead, 80 as well. Geesh. I need to do more lifting as I know I have done heavier in the past.
Fun partnering with you Lynn! Thanks for the tips and coaching Jason!
Did Firebreathers
A) 3rounds for time of
28m Tire Flip
3 Rope Climbs
6:35
B) Alternating every minute for 20 mins:
20 Pull-ups (20/20/17/15/15/15/16/15/15/16)
10 Squats @ 250lbs (10/5/5/5/4/3/3/3/4/6)
212…Squats SUUUCCKED
Would not have been able to push this if Jay didnt stick around! Thanks man, big time!
A: worked up to 105
B: worked up to an ugly 75
Great working with you Katie. Thanks for the tips Jason!
Did CrossFit.com workout @ Talisman Centre
.
33:48.
A. 235#
B. 135#
Thanks Gord
COCONUT PROTEIN BARS
1/2 c. slivered almonds
1/2 cup of pecans and/or walnuts
1/2 cup unsweetened coconut
1/4 cup almond flour
1/2 cup vanilla protein powder
1 Tbsp raw honey
1 Tbsp vanilla extract
1/4 cup coconut oil
1/2 cup almond butter
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened cherries (or blueberries)
toast nuts and coconut
melt coconut oil, almond butter, honey in microwave for 20-30 seconds
add all ingredients into a food processor and pulse until mixture is coarsely ground
press into a 9×13 pan
put into the freezer or refrigerate
cut into bar-sized pieces (i keep mine in the freezer all the time…better cold!)
*every batch ends up a bit different…..I end up adding ‘extra’ almond butter or coconut or berries or nuts….
Enjoy!!
A: up to 155
B: 75/80/80/85/90/95X1/95X1
A. Worked up to 110
B. 52. Need to put some serious time and effort into improving this lift, tired of being frustrated with it…
Thanks Gord!
A. Worked up to 122lbs
B. Worked up to 72lbs x 1. I tried several times and just couldn’t get the second one.
A. 133 - really focused on speed
B. 83
Thanks Gord!
A: Snatch balance (sets of 3)
55/55/60/60/65
B: OHS (sets of 2)
65/70/75/80/85
Thanks Laura, and thanks for posting the recipe Audra!
A. Worked up to 115lbs
B. Worked up to 80lbs. Attempted 83lbs but failed numerous times. I find this is where it becomes a mental game for me.
Thanks Gord!
A: 85/105/105/110/115/135 (last ones were messy messy messy)
B: 55/55/60/65/65/65 (last three sets: first one up, second one fail)
Great class, thanks so much Gord!!
Cody, hope you are “safe” the rest of the day!
A up to 205
B 135 failed dramatically at 145 and had to shut it down for safety. Thank you Tania, I made it home without harming myself or others. I guess thats the last time u set up next to me
A) up to 133
B) up to 65.5 found it hard not to over think this lift and psyched myself out so stayed at this weight and worked on technique
Always fun, thanks Gord!
A) up to 82lbs
B) used 42lbs for all reps. This lift is my biggest challenge….one day I will get some weight on that bar…..one day.
Fun class, thanks Gord!
Did Wednesday July 25
A) 115/135/145/155/165/175
B) 95/105/110/115/120