Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

Pre-WOD:
5 reps each side of turkish getups #15. Getting a bit better at coordination. :)
Work to a heavy 5 rep set of bench press & 10 reps of ring rows in between BP sets.

75, 80, 85, 90, 95

WOD: 7 minutes of burpee box jumps
Used smallest box as all others were claimed. Jumped the first few reps but right calf started hurting (shin splints)
52 total
**one year ago I joined CFR not knowing anything about it let alone a Burpee. It was the 2012 CF Open and the WOD was 7 minutes of burpees. It was my first day there just to test it out. I only did 5 before I quit.
Feeling accomplished I stuck with CF for a year and going strong!

Post WOD: 5 minute plank
Did 3 min 46 seconds. Shoulders are wiped out from this week's WODs

105 min
Warm up for 20 min

1.MU
- Drills
- MU 3 x 1 (huono MU-päivä)

2.BMU
- 1x1 + 7x2

3.WL
4 x every 2 min:
4 TNG clean
- 70-75 %
- 50 kg

In partners complete for time

Cash In: Wheel barrow push ups x 30 each

100m kb farmers carry @ 16kgs
Knee to chest 20 (50)
HSPU 25 (50)
200m OH plate run 10kg (struggle street)
OH lunge walk x 25 (50)
KB jump squat x 25 (50) 16kg
Med ball sit ups 25 (50)

Cash out : burpees 30

Strength
3 Rounds
12 GHD sit-ups/med-ball sit-ups
12 Good mornings
ME strict K2E

Sam-1Round K2E on Bench (no actual Reps). Weight?

Skill:
10 min EMOM
1 Clean and Jerk
(Start light, work up to heavy!)

Conditioning
1 Clean and Jerk (AHAP)
15 box jumps (24/20)
10 push ups
5 two footed mountain climbers (L+R=1)
Sam-75#. 5 rounds +10 Box

2012 CF Games Open WOD #2

10min AMRAP

Using ONLY 1 bar. Athlete must change the weight after they finish the 30 reps.

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

reps = 45
The bar felt heavy towards the end of the first set of 30, and Burt and Dawn had advised us to squat for the last 10 of each set. I didn't do a full squat, but it did help my body get ready for the heavier set at 75. I wish my number was better, but I'm fairly please that I did RX.

Previous power snatch PR was 70, so I broke that today at 75# for 15 reps.

Still nursing a sore/ pulled right calf muscle, I decided to stay light and really truely work on snatching FORM. Mostly from the hang, and concentrated on pulling backward INTO my hips a bit with the bar... this would ensure I would keep the bar close, as well as keep it to my body as I would elevate my hips. I often see good snatchers videos and see and hear the bar hit their hips as they explode upwards. I decided this would also help me stay back and hopefully help me. Coach Burgener also advised on this point not long ago and he's the one I've learned about the Oly movements.
I used the bar, then 65, 75, 85 lbs. I stayed on 85 to ensure I did not start to think about weight but the quality of the movement. I wanted explosive, but I wanted to lean back and to get the HIPS moving, elevating, and the bar hitting my hips in that sequence. NO ARMS, NO early pulling with the body, etc.
This was a great session. I did feel it a bit in my calf but it was o.k.
Lots of sets wioth sets 5-6 reps. Using reps from the high hang, as well as from the floor towards the end to try to work on the knees and the bar moving at the same rate... WAIT on the bar is key, as is that final scoop. I did start to feel the difference and will do this type of stuff again

Olympic Weightlifting - no time

7x3 – Hang Power Snatch – add weight each set (start light)

7x3 – Hang Power Clean – add weight each set (start light)

AirDyne to Hell - with Tim - 3:22

In Partners – 50, 40, 30, 20, 10 calories on the AirDyne

FRIDAY 130215
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
(Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.)
Hice saltos al cajon en vez de burpee.
Hice 3 rondas con 55kg en 8:30, cambie los discos de 20 por los de 15 en 1:30 y hice otras 3 series con 45kg, haciendo un total de 6 rondas en 16:15

Workout of the Day
A.
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
95, 115, 135, then I attempted 155 (my technique was terrible on 155).
Rest 60 seconds

Strict Toes-to-Bar x 8-10 reps
I broke these down into separate sets of 4 or 5, but I'm still swiging and can't seem to get this figured out.
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps
I did the Hang Power Cleans Rx'd at 135, I did the Pull-Ups with the green band, and the Hand-Release Push-Ups I did normally.

I was able to get through 3 sets of this in the 8 minutes.