7 Snatch Grip Deadlifts

I'm guessing you need to drop the weight some on these, right?

Yesterday:

Warm up - 3 rounds of
5 push ups
5 air squats
5 pull ups or ring rows
5 wall crawls (tweaked the pull in my abs again doing these)

Strength:
4x16 (8 each leg) Bulgarian split squats
--I used 15lb dumbells and managed to mostly keep my balance (I really don't like doing these...I always come thisclose to losing my balance and falling)

WOD:
17 minute AMRAP
10 floor to overhead
8 ring push ups
6 KB sit ups

Because I could feel the pull in my abs, I went light - 10 lb plate for the F2O, knee pushpus for all but the first two rounds, 15 lb KB for the sit ups - and finished 13 rounds


Peeked at today's WOD...50 thrusters for time; 10 burpees every time you drop the bar. I is skeered. Will let you all know how it goes!! Have a great day!!!

Warm up:
Shuttle run 50-100-200m
20 pvc passthroughs
40 total arm circles
30 second handstand hold
15 HRPUs
15 jumping air squats
15 pull ups

Strength/Skill:
Build to a heavy/1RM weighted Dip (66# of chains on)
then, 1 ME ring dips with no weight (10)

WOD: 7 min of "Cindy"
5 pull ups (band assisted)
10 HRPUs
15 air squats
(5 rounds 5 reps completed)

min rest:

7 min of "JT"
21-15-9
HSPUs
Ring Dips
HRPUs
(Score is total reps - 63)

Our coach/owner said he wants to do more body weight workouts, so I think this is the start of things to come.

Yesterday:

Warm up:
800m run
5 sprints up one side of the box

Strength/Skill:
15 minutes of handstand/walking on hands practice
-I love working on handstands and I'm getting better at balancing away from the wall!

WOD:
50 thrusters (155/105)
*every time you drop the bar, perform 10 burpees*

I was dreading this WOD!! Managed to finish in 15:18 with 4 drops. Got three sets of 10 in (with 10 burpees after each set) and then tried to get the last 20 in one set. We were allowed to rest with the bar in the rack position, so I banged out 5, hung out for a second, got 5 more, rested with the bar on my shoulders, got 5 more...and then had to drop the bar. I was so pissed about having to do 10 more burpees with only 5 thrusters to go!!! lol! I think that if I had taken another 45 seconds or so of rest after the third round of burpees, I could have gotten all 20 without dropping. Either way, it was a fun WOD!!

Oh, FFS...did I just say thrusters and burpees were fun?! I have surely drunk the kool aid!!! lol!!!

Warm up:
1000m run
Hip and hamstring mobility stretches
Alt tabata: air squats and burpees
Spidermans
Inch Worms w/push ups

Strength/Skill:
Back Squat 7x2 @60-70% 1RM (@255#)

WOD:
For time:
21-15-9 Back Squats @135#
Burpees
*200m run in between rounds*

Completed in 9:38

Warmup
CrossFit Warmup
3 Rounds of 6

Mobility
Tricep Stretch with Low Band

Skill
Handstand Hold
3x30 seconds

Strength
"Bench Press Friday"
3x3

WOD
6 Rounds
1 Deadlift 135/95
1 Hang Power Clean
1 Front Squat
5 Burpees

Turkish Get Ups

15 Minutes of technique review & practice



“Curb Your Enthusiasm”

For time:

3 Rope Climb Ascents

15 T2B

15 Thrusters (115/75)

2 Rope Climbs

10 T2B

10 Thrusters

1 Rope Climbs

5 T2B

5 Thrusters (115/75)



Sub 1 Rope Climb for 5 Ring Rows w/ feet on a box (as horizontal as possible, strict)
Sub T2B with Knee Tucks or Abmat Sit Ups
Scale Thruster weight as required. Should be challenging/reasonably heavy.

Warmup
2 ( 60 jump rope singles + 10 plank side knee raises + 15 dumbbell rows (10 lbs) + 30 seconds holding plank )

Strength
Deadlifts - 5x8 with 95#. (2x5 with 65# for form check before starting set)

WoD
50 kettlebell swings (35# KB)
Run 200 meters (.13 miles)
40 weighted butterfly situps (25# plate)
Run 200 meters
30 goblet squats (35# KB)
Run 200 meters
20 sumo deadlift/high pulls (35# KB)
Run 200 meters
10 ground to over head (25# plate)

This was exhausting, but it was truly 21:57 of bliss.

Sidebar: I know it's not about competing with others, but I noticed at the box I went to the other day, the times ranged from 6:40 all the way up to 17 minutes and change. Is that about how quickly you want to get through the workout, generally? (I know it's all relative, I'm just trying to decide if perhaps I should scale a little more the first couple times I go in after joining so I'm finishing more in sync with those times.)

There are two schools of thought on the scaling aspect. Some say you'll get more out of your workouts by scaling it so that you finish in the time most of the class does also. I don't necessarily go by that though. I will scale it as much is needed to try to do my workout but also push me hard. Id rather push hard and take longer than scale it so much I don't feel like im working (as long as my form doesn't suffer). easier said than done but I say you just do what makes you feel the best and don't worry about your time or anyone elses.