Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments
As Rx’d: 10.06
Some thoughts about Crossfit:
24:24 (OHS @75#)
RUSSELL!! You are insane! I enjoyed every second watching you tear it up this weekend. There isn’t a better representative for the Dirty South than you. We are rooting for you.
KEVIN! Awesome work this weekend! You are a beast!
We can’t wait for the V-Day Games next year. Thanks for all the encouragement this weekend!
As Rx’d: 17:29
Sub’d 65# Snatch:
The new coach, Ryan, did an excellent job coaching this lift.
Over Head Squat using a manly 65 lbs and the worst form this side of the Mississippi.
Ryan is here now. Maybe now I’ll stop calling you Craig.
Welcome home friend!
you will still call me
^^^^ Here’s a link explaining the Burgener warmup.
You can watch the old version on Crossfit.com in the exercises and demos section under Olympic Lifts-Burgener Warmup.
If your looking to improve your lifts or just want more speed, power, coordination and a host of other goodies that transfer over to sport and life…do this warmup everyday before your WOD with a PVC or barbell.
For those of you with flexibility issues. On top of the warmup you should be doing squat therapy and pvc pass throughs for your back and shoulders.
If you don’t remember what I’m talking about come in and we will fix you up.
I thought all the classes did a great job today. Snatches are the most technical lift in the CrossFit program. It takes patience and commitment (like anything worthwhile) to learn. Looking forward to coaching tomorrow. It’s good to be back!
65# OHS 9:12. Pretty wimpy but my forms starting to work itself out thanks to Russel and Ryans coaching. Right arm completely fell asleep.
Definitely needed a rest day after this weekend. I am getting more sore by the hour. Russ really made us proud this weekend. Zach and Kevin were also very impressive. It was great to be around so many rabid crossfitters.
My small accomplishment for the day is that a couple of the pictures that I took with Russ’s camera this weekend ended up here. Small thrills. Look forward to getting back at it with the CFHSV crew this week.
9:38 with modifications
Did OHS with 35lb bar without the snatch
I was able to do the pullups, just one at a time though.
Congrats everyone, and yes Garth the pics are very cool. I wondered who took them. Can’t say it enough though, Congratulations Russell! Now is not a time to be modest however. You should feel and act like you are the SHIT, because you are.
Sucked it up at the OHS today at lunch. No one could fix me, Ryan, Russell, myself, and anyone else that tried to give me pointers. I just suck suck suck at it. #45 bar, 22+ mins, all pull-ups chest to bar though.
Also I’m getting pretty good at tennis, …thanks to Crossfit.
6-3, 3-6, 6-1 this evening at 5:30, I won.
Article on Crossfit seemed fair, but I think he would change his tune a little bit about its effectiveness if he did it more often. He got the bug though; you can tell he liked Fran. Also his criticism of sloppy form was in part his misunderstanding and the trainer’s ineffective explanation. I like the way Russell explains it better… Your form WILL fall apart near your max and/or after you loose fine motor skills control in a met-con. If in a 7 singles max load workout, you are not breaking form slightly, then you are not hitting a true max. If you don’t loose exercise specific fine motor skill control after each minute of each exercise of Fight Gone Bad, then you are not working hard enough.
I was sympathetic about his criticism of the trainers teaching that the quarter pounder with “cheese” was a good food source though. Pasteurized Processed American Cheese Food is not “cheese” nor “food”! Those two adjectives should be banned from use in describing the little flexible squares of orange colored, coagulated , transfat.
Russell Awesome job, I expected nothing less than victory from you.
First day back after 7 days of travel did the WOD 14:47 (rx) , I had to fight for rounds 2 and 3. I surely feel off my game with poor sleep, and odity food intake. I’m back on the program and glad to be back to train.
17:53, OHS, 95#
Focused more on depth and form with OHS than time. Should be a lot better and faster next time.
23:58, subbed 75# ohs
11:48, OHS 35#, ring pull-ups