Jen, Sarah & Nerida at Wounded Warrior last year. It was great to have Sarah back at CFP on Saturday morning after being away for work for so long.For those coming in to CFP
Skills 15 min Max
OHS/Snatch
WOD
For time:
15 KB Swings 32/24kg
30 OHS (with dowell)
12 KB Swings
24 OHS
9 KB Swings
18 OHS
6 KB Swings
12 OHS
3 KB Swings
6 OHS
Post time to comments
OHS/Snatch
WOD
For time:
15 KB Swings 32/24kg
30 OHS (with dowell)
12 KB Swings
24 OHS
9 KB Swings
18 OHS
6 KB Swings
12 OHS
3 KB Swings
6 OHS
Post time to comments
Skills : OHS 20kg 30kg
ReplyDeleteWOD: 5:44Rxd
Skills - OHS - 30kgs 5rm 40kgs (failed x 2)
ReplyDeleteSnatch - 30kgs x 3
WOD - 5.47 RXD
Rower - 4 sets. (270 metres on the 5th).
Skills Worked on Locking the traps out on the snatch. H.C suggested we could also work on a gymnastic so i did some HSPU work. 3 reps blue band and negatives to 1 Ab MAT.
ReplyDeleteWOD. 4.35 R'xd. Dont be fooled by the dowel pmers if you go flat strap you will be busted at the end.
Spent some time at after working on Double Unders, Muslcle Ups and some tabata push ups. Shane joined in.
Snatch Practice
ReplyDeleteJust went over speed through the middle. Trying to be fast and pull as late as i can.
WOD: 4:38 RX'd
Left he sprint from behind a little to late, Jody had just enough lead on me.
Worked on snatch technique, not trying to lift a heavy weight.
ReplyDeleteWOD - 7:40 (used 20kg KB, but had to do last 9 reps of 2nd set with 16kg as I hurt my back; and after that I just went very carefully).
Very relieved that it was just the dowel for the OHS! Phew!
Managed one interval on the rower, didn't make the 2nd one.
Before I came to the box, did the intervals on the rower... I made 7, missed the 8th one by 3 metres.... 3 METRES!! Oh well, next time.
ReplyDeleteWorked on full snatch with dowel... Then attempted some muscle ups.
Wod - 4:25 - 16kg (still baby-ing my shoulder)
JUSTINE U ARE A GUN :) ILY lol hehe
ReplyDeleteskills:
HC helped me with technique for both felt really good :) thnx
WOD:
when i saw this WOD posted with the rxd swings @24kg i got reallu nervous becoz i haven't swung a 24 since regionals and that killed me.
so my goal for this WOD was to be able to swing a 24kg and i put a 20kg if i needed do drop down.
I SHOCKED MYSELF!!!!
i did all the swings unbroken and RXD :)
4:11 rxd
WOD:
ReplyDelete4:42 rxd
great WOD :)
adios amigos
First to 10 Xena. A horrible thought i know.
ReplyDeleteReally proud of you Courts for facing your fear and then a cracking time as well.
Same situation as Jo. Started with 20kg KB swings but had to drop to 16kg in the 2nd last set. My lower back cramped up and that was that.
ReplyDeleteWOD 7:44
Note to self-Use the 16kg kettlebells!!
thnx jody :D
ReplyDeleteill cya tomorrow morning hehe ;)
Great work everyone today. I was fortunate enough to witness every session today. I coached both morning groups & was 2ic to our newest Coach Veronica in tonights session. Every person had a real crack today.
ReplyDeleteAnother note to take in Matt; After watching "Every second counts" dont go to your garage & do heavy deads. lol.
Wod 4.55 rxd. Really liked this wod as I like kb swings .
ReplyDeleteStill have to work on my ohs but that will come with time :-)
cheers
5.02 Rxd
ReplyDeleteSkills - OHS/snatch used 15kg bar, still not too sure about the gammy knees and back. Did HSPU, its so so sooooo hard to push back up for me. i think i gotta get me some more muscles..
ReplyDeleteWOD - 7:49 Subbed KB for pull ups due to injured back.
Haha thanks HC, i'll take that on board!
ReplyDeleteShit ! Sorry you have to look at that thank goodness there is no mirrors BUT the eyebrows look good hey Jules !
ReplyDelete