Warm-up:
Burgener warm-up followed by 20 minutes of instruction on the Snatch
Workout:
Snatch one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
Powerlifting:
“All Over the Map: Kinnick and Pera” by Again Faster Equipment – video [wmv] [mov]
Watch “Sue’s Story” from CrossFit Charlotte (NC).
Don’t forget about our Muscle-up workshop this Saturday at 12:00!
Great intensity and form James !!!
James!
My CF Huntsville Brothers and Sisters:
Last week marked my 1 year “anniversary” with CrossFit. As is common to nearly all of us, it has been a fantastic and eye-opening year. I never considered myself be starting to be out of shape before, but have made huge strides in physical capability; I am a much better athlete than I was a year ago. Even so, I am continually humbled by many in our box and how far I can still progress!
Two weeks brought me to my lifetime goal of the Western States 100 Endurance Run in sub-24 hours. I have zero doubts to CFHSV and CrossFit in general played a HUGE role in my success there. My race report can be found at http://papaof3.blogspot.com.
Thanks to all, and looking forward to more years of continued improvement and success for all of us!
Happy anniversary and congrats!
Congrats!
Happy Annibirthsary!! 🙂
Congrats!
That is huge Josh! Congrats and happy 1year!
Congrats, Josh! And thanks for the inspiration you provide to us. Hope it is the first of many great years.
95-155(pr)
Great accomplishment Josh! We can all learn something by being driven by goals.
Nice Josh, congrats!
Da Snatch
135 – 185
95-145(pr)
115# – 155# – Thats a 15# PR.
65#-100#- this close to Power Snatching 105#….
85# Squat Snatch though-that is my WOD accomplishment for today.
If anyone wants a Google+ invite let me know.
Yes invite please, ehedges42@me.com if they use email addys.v
cleaned closet for time and donation.
75#-140#(PR)
95-140(pr) squat snatch
Powerlifting Class: 185# with grey bands 12×1
315# 3×5 Sumo stance
GHD Glute Ham Raise are surprisingly difficult
Prowler is one of those things I love to hate.
I split up the snatches
-Full squat snatch 65# – 105# with 105 being a 30# PR
-Power Snatch 105# – 125#. Failed twice at 135# so PR stays at 130.
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Stayed for the power lifting deadlift class. Some interesting and challenging stuff in an area where I have a ton of room for improvement. I now have the problem of having more stuff I want to do than my schedule will allow and/or my body can hold up to.