Metcon strength

5 rounds
3 muscle ups
15 wall balls
20 kb (53)
5 pc 185

Need to practice pc!

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Location:Valley

Jackie

We tried to work on strict muscle ups and I couldn't get it. I just don't have the technique down yet but it's something I will work on! Hope to get in one week!

We did jackie today.

Rowed hard, broke up the thrusters 40 and 10, broke up pullups 10, 4, 6, 6, 4. Kipped instead of butterflied... Need to work on that! I think I can cut 20 second with the butterfly...

Shoulders are still tight. Will update if the mobility is working!







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Frogman

So yesterday was the frogman competition that i was dreading ever so badly... Especially because of that 155lb squat snatch.... But ends up it actually went pretty well. I'm actually happy they programmed that weight and movement because it forced me to get out of my comfort zone and test my strength. I ended up getting 14 squat snatches!

Wod 1
Swim 100m
Fran
Swim 100m
8:30

Wod 2
Underwater swim, no breath
50m

Wod 3
Amrap 5 min squat snatch (155)
14 reps

Wod 4
Amrap 5 min 25m laps, directly after wod 3
13 laps

Wod 5
Pushup hold, 25lb plate on back at 1min mark
4 min

Truthfully, didn't think I'd do well but I guess I did better than I thought. All the guys who came were so supportive.. I owe it to them to push me when I wanted to rest. I think that's by far my favorite part of crossfit, the team camaraderie. Big thanks to mike, Owen, Sagi, Joe s, Joe d, Tim and lynn! Really awesome to have you guys around.

Also big thanks to Thai for the tip on letting the bar fall back and getting over the fear of thinking my arms are going to snap off like branches when catching the bar in the ohs position.

Overall, cf frogman was a good experience!




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PR squat snatch

Worked on squat snatch again!

After a long warm and shoulder mobility, thor and myself started doing some squat snatches. This time I had weight lifting shoes and kept in mind not to be afraid of the bar going backwards

PRed at 165! Wooohoooo! What Thai said worked and Chad also reminded me to not bring the bar up so slow from the ground. Gotta be extremely explosive once the bar passes the hip.


Also, on a side note Chad did

5 rounds
10pc 135lb
10 burpee box jumps
25 dfu
10 push jerk
10 ctb pullups

17:50 with legit reps. He only broke up the jerk and pc once or twice. Try to beat this one day.

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Location:cfscv

Mobility and squat snatch

On a side note, Kris went over a lot of mobility before ohs practice including a tennis ball attached to a PVC, back foam roller, and band stretching.

Katie got us warmed up well with mountain climbers, high knees, snatch balance, squat holds. Really felt good.

Thai recommended I let the bar naturally move itself back a couple more inches on the squat snatch. He said don't fear that it's gonna throw you backwards or your arms are going to snap off, you will be able to readjust. I am testing tomorrow with weight lifting shoes......


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Ghd/snatch balance

Snatch balance at 145lb felt heavy. Failed one rep by not going deep enough but did 4 reps unbroken each time. 145 felt heavy... Did a lot of shoulder mobility beforehand. I really think it would had been easier with lifting shoes.





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Location:Valjean Ave,,United States