Snatch balances 2 2 2 2 (skill work)
Clean pull plus clean 1 1 1 1 (light)
Clean pulls 3 3 3 3 (moderate)
1 min burpee challenge
Today’s Thoughts:
A ever so happy - A-DOG.
Weekly Club Challenge: max burpees in 1 min
Coaches Notes: Consider this a form correction day or a skill day. Many will go heavy as others will work on perfecting the form for Monday’s “GRACE”.
1000m row
2 135# Push Press
2 135# Push Jerk
10 2 pood KB Swings
Complete 1 row and 7 rounds of the PP, PJ, Swings.
For time:
Today’s Thoughts:
So apparently people do not like all of my “rules”, but I think the last on is an important one for developing eam work and cohesion.
Here is an great example of team work and encouragement by Chris Reid and Dyan Pratt. Dyan is helping Chris through the last couple reps of his ring dips. Team work at its best.
Then when Chris was done ….
He took a break.
The 12 signifies that it was indeed Chris Reid - way to push through this one duder.
Weekly Club Challenge: max burpees in 1 min - the whole 5pm class knocked this one off today. No worries Ian your record still stands (31), but I am going to be coming for you - hopefully by Sunday.
Coaches Notes: Very happy with everyone’s choices on weights lately - everyone seems to be pushing themselves well and definitely within their means. Remember, when I ask “How’s the weight?”….
135# front squat
ring dips
21-15-9
For time:
Today’s Thoughts:
If you can not handle blood and do not like all the pics of ripped up hands - go no further….. seriously.
Angash’s hands, bar, floor after the pull-ups and push-ups - yikes. This girl rips up every time even when she has only six pull-ups left.
Also a big shout out to Lily Su for the amazing effort on the push-ups. Lily did all 50 full push-ups today, which is definitely a new PR and a solid effort - way to go girl.
I caught her resting between reps in this pic - so she is completely flat on the floor, but all of the reps were in great form and full chest to floor.
Weekly Club Challenge: max burpees in 1 min - good job T Dale and Barlow today as the too on the challenge even after the pull-up and push-up WOD.
Coaches Notes: I think there will be a new gym rule put in place - no one cleans up the bars and plates until everyone in the group has finished the workout. A couple of times people have taken on very tough workouts and taken a bit longer than originally planned and people have started cleaning up and stretching while others were still finishing, which can be a bit frustrating for the individuals still working out. So… lets leave the stuff on the floor and cheer on our camarades until they are done - we are a team.
max alternating pistols x3
WOD:
50 pull-ups
50 push-ups (C2F)
For Time:
Today’s Thoughts:
Rochelle new to CFS - completing the burpee challenge. Also Rochelle completed a power clean with (165-185# - cant remember) today - Bitchin’
Tara also started today in the noon class and worked on her cleans - which, by the way she did very well on.
Weekly Club Challenge: max burpees in 1 min
Coaches Notes: push-ups (C2F) = chest to floor just as C2B = chest to bar in pull-ups
Clean and Jerk
1 1 1 1 1 1 1 1
work up to max.
Today’s Thoughts:
It worked out today that all the people in the seven pm class had not attended yesterday’s Fran WOD - so guess what? they did it today -awesome.
Darlene Brander figured out the kipping jumping pull-up
Mr J. figured out the kip - first WOD with all kipping pull-ups.
Here he is with a 65# thruster - looked light though. This dude has a lot of potential and a lot of strength - the sky is the limit - keep it up Kevin.
Weekly Club Challenge: max burpees in 1 min - great day to get these done.
Coaches Notes: Once again form prevails over weight on this one, do not worry about the big loads - simply focus on understanding the movement and its technique and then the weight will come. Honestly.
