Worked up to 63lbs and worked on form Thanks for all the great tips on this movement Michelle!
Merry Christmas CFers!
December 22nd, 2015 - DarrenP
175 – with good form on all lifts
Thanks Michelle –
Merry Christmas everyone
December 22nd, 2015 - Ken
First time coming in at 9am in a long time.
Thanks for the epic long warm-up Michelle!
Lifting in the morning seems to feel way different to me than lifting in the evening.
Instead of working with percentages I chose to work up to a heavy set of three.
135/135/185/225/275/295/325(x)
I’ve hit 315 for three before so tried to go heavier, but the jump was a bit too big.
Nice job 9am’ers!! Thanks for letting me crash the party. I’ll be back again!
Thanks Michelle!
December 22nd, 2015 - Alayne
Started at my old 3RM and worked up to 120, 14.5lb PR
Think I could have done more, as felt good
Thanks Sandy for sharing
Thanks Michelle
December 22nd, 2015 - Whitney E
Open gym. Went up to 165# stopped there as the form started to go. Followed by an alternating EMOM for 20 min
13 KB swings @ 1.5pd
13 burpees
December 22nd, 2015 - NRomanow
Up to 155# failed on the 3rd lift the first attempt, then got all 3 reps on the second.
Great work 7AM, nice to see you Michelle!
December 22nd, 2015 - Derek P
Alaka’i Crossfit
A. Warm-up – 2 rounds:
400m Run, 25 GHD, 25 back extension
B. Weightlifting:
3 Position Snatch (3-3-3-3-3)
– snatch lift off
– snatch pull
– squat snatch
C. Metcon – 4 rounds for time:
– 400m run
– 21 wall balls @ 20#
– 15 KB @ 1.5pd
– 9 chest to bar pull-ups
B. Did all sets @ 115#.
C. 21:40. Subbed 500m row for the 400m runs (it’s winter!). All else rx’d
This was a lot of stuff packed into one workout. Tough but fun.
December 22nd, 2015 - Tania
3 x 135, 2 x 140
Thank you Michelle, awesome class!
December 22nd, 2015 - Cracker Jack
Open gym
working sets
225/245/255×1/235/245/250/255×2.5
several lighter sets of 5 reps with 3 second pause at bottom
December 22nd, 2015 - Coach
A bit if a lack of focus and a rushed warm-up caused me to tweaked my hip flexor at Barbell Club this week, so kept it fairly light today.
250 X 3 reps X 6 sets, all reps paused, then hit 265 X 3 and 275 X 3, and shut it down there.
December 22nd, 2015 - Nick
Worked up.tp 155# failed 160#.
Thanks Michelle!
December 22nd, 2015 - JeffL
Did 85% of 1RM for 6 sets.
Pause squats. I find these force me to recruit my posterior chain.
145#X3X6
December 22nd, 2015 - Curtis N
Worked up and hit 300×3, they were UGLY, need to work on form.
225/275/295/300/275(work on form)/300(f)
Thanks for sharing the bar Ryan, and the cues.
Thanks Jay and Ken!
December 22nd, 2015 - Storbakken
June 19, 2014 compare: 235
Today: 6 sets at 265
Thanks for sharing a bar Amir. 6pm looking strong.
Thanks Jay and Ken.
December 22nd, 2015 - Karen
115/115/115/120/120/125 (gave up on the way up)
My intention was to do 80% of my 1rm for 3reps x 6sets (128lbs). I didn’t get there. Things were feeling really heavy tonight. I’m blaming it on my stupid cold.
Thanks Jay and Ken!
December 22nd, 2015 - Mark A.
225/245/265/285/295/305/315 x 2
Thanks Jason and Ken
December 22nd, 2015 - Ash
83/103/123/133/143/153/163/168 thanks Ken, Jay and Chelsea for the cues 🙂
December 22nd, 2015 - Ryan S
135/225/275/295f/275/285/305f
Thanks Jason and Ken.
December 22nd, 2015 - Aimes
Worked up to 150 for 3 although my last squat may not have been low enough . The last time I did this it was only 128 so this was awesome !!!!!
December 22nd, 2015 - Chelsea
A) this morning at the hall
12 days of Xmas (kept it light and simple)
1 power clean 115#
2 strict pull-ups
3 DB Push Press 30#
4 lunges/leg 30# DB
5 push-ups
6 T2B
7 burpees
8 KB Swings 1pd
9 ball slams 30#
10 MBC 20#
11 Deadlift 115#
12 alt DB Power Snatch 40#
21:47
Later this afternoon
B) Power Clean/HPC 1.1 x 10 155#
C) for the burpee challenge at the hall did an extra 208 burpees on top of the 42 in the Xmas Wod.
At CFC
A) wod with Derek
10 min AMRAP
60 bar-facing burpees
30 OHS 90#
10 MU
1 round + 25 bar facing burpees (yay more burpees;))
B) did some front squats hit 195# back started to bug me a bit
C) played around with HS walks and hollow rocks.
Thanks Derek, Wifey and Tyler!!!!
December 23rd, 2015 - courtneybarr
Hit 123, thanks Jason and Ken!
December 23rd, 2015 - Kelcie
83/133/143/153/163×2/163×2 – couldn’t quite get the 3rd… Next time!
Thanks Jay and Ken!
Worked up to 63lbs and worked on form Thanks for all the great tips on this movement Michelle!
Merry Christmas CFers!
175 – with good form on all lifts
Thanks Michelle –
Merry Christmas everyone
First time coming in at 9am in a long time.
Thanks for the epic long warm-up Michelle!
Lifting in the morning seems to feel way different to me than lifting in the evening.
Instead of working with percentages I chose to work up to a heavy set of three.
135/135/185/225/275/295/325(x)
I’ve hit 315 for three before so tried to go heavier, but the jump was a bit too big.
Nice job 9am’ers!! Thanks for letting me crash the party. I’ll be back again!
Thanks Michelle!
Started at my old 3RM and worked up to 120, 14.5lb PR
Think I could have done more, as felt good
Thanks Sandy for sharing
Thanks Michelle
Open gym. Went up to 165# stopped there as the form started to go. Followed by an alternating EMOM for 20 min
13 KB swings @ 1.5pd
13 burpees
Up to 155# failed on the 3rd lift the first attempt, then got all 3 reps on the second.
Great work 7AM, nice to see you Michelle!
Alaka’i Crossfit
A. Warm-up – 2 rounds:
400m Run, 25 GHD, 25 back extension
B. Weightlifting:
3 Position Snatch (3-3-3-3-3)
– snatch lift off
– snatch pull
– squat snatch
C. Metcon – 4 rounds for time:
– 400m run
– 21 wall balls @ 20#
– 15 KB @ 1.5pd
– 9 chest to bar pull-ups
B. Did all sets @ 115#.
C. 21:40. Subbed 500m row for the 400m runs (it’s winter!). All else rx’d
This was a lot of stuff packed into one workout. Tough but fun.
3 x 135, 2 x 140
Thank you Michelle, awesome class!
Open gym
working sets
225/245/255×1/235/245/250/255×2.5
several lighter sets of 5 reps with 3 second pause at bottom
A bit if a lack of focus and a rushed warm-up caused me to tweaked my hip flexor at Barbell Club this week, so kept it fairly light today.
250 X 3 reps X 6 sets, all reps paused, then hit 265 X 3 and 275 X 3, and shut it down there.
Worked up.tp 155# failed 160#.
Thanks Michelle!
Did 85% of 1RM for 6 sets.
Pause squats. I find these force me to recruit my posterior chain.
145#X3X6
Worked up and hit 300×3, they were UGLY, need to work on form.
225/275/295/300/275(work on form)/300(f)
Thanks for sharing the bar Ryan, and the cues.
Thanks Jay and Ken!
June 19, 2014 compare: 235
Today: 6 sets at 265
Thanks for sharing a bar Amir. 6pm looking strong.
Thanks Jay and Ken.
115/115/115/120/120/125 (gave up on the way up)
My intention was to do 80% of my 1rm for 3reps x 6sets (128lbs). I didn’t get there. Things were feeling really heavy tonight. I’m blaming it on my stupid cold.
Thanks Jay and Ken!
225/245/265/285/295/305/315 x 2
Thanks Jason and Ken
83/103/123/133/143/153/163/168 thanks Ken, Jay and Chelsea for the cues 🙂
135/225/275/295f/275/285/305f
Thanks Jason and Ken.
Worked up to 150 for 3 although my last squat may not have been low enough . The last time I did this it was only 128 so this was awesome !!!!!
A) this morning at the hall
12 days of Xmas (kept it light and simple)
1 power clean 115#
2 strict pull-ups
3 DB Push Press 30#
4 lunges/leg 30# DB
5 push-ups
6 T2B
7 burpees
8 KB Swings 1pd
9 ball slams 30#
10 MBC 20#
11 Deadlift 115#
12 alt DB Power Snatch 40#
21:47
Later this afternoon
B) Power Clean/HPC 1.1 x 10 155#
C) for the burpee challenge at the hall did an extra 208 burpees on top of the 42 in the Xmas Wod.
At CFC
A) wod with Derek
10 min AMRAP
60 bar-facing burpees
30 OHS 90#
10 MU
1 round + 25 bar facing burpees (yay more burpees;))
B) did some front squats hit 195# back started to bug me a bit
C) played around with HS walks and hollow rocks.
Thanks Derek, Wifey and Tyler!!!!
Hit 123, thanks Jason and Ken!
83/133/143/153/163×2/163×2 – couldn’t quite get the 3rd… Next time!
Thanks Jay and Ken!