logo

Sunday, 29 Nov, 2009

Posted by Mandee on November 29, 2009   |   14 Comments



“Joshie”


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

The ideal performance state

Post thoughts to comments.

14 responses to “Sunday, 29 Nov, 2009”

  1. Garth says:

    Looking forward to getting back in there. Hope flights are on time so I can be there for the 4pm class.

    Spent the weekend in IL with family. Worked out at CF Rockford on Friday morning but could not make it back Saturday morning. It is amazing how a town of 130K people (Rockford, IL) can support a thriving CF box with lots of classes and even more people than CF HSV. CF Rockford has been going for a few years and sent 3 people to the CF Games in CA. Tampa (many times larger than Rockford or Huntsville), where I came from has only one, not quite thriving, box. It really goes to show that CF boxes rely a lot on personalities and dedication of the founder. Russ or the guys at CF Rockford have to pour their souls into getting a good box running and develop the community. The “build it and they will come” really does not work for CF boxes. Programming, attention to your clients, facilities, family and financial sacrifices, etc all are required. We are lucky. The broken/empty links to CF boxes listed as affiliates in Tampa are a testament to the fact that you cannot simply hang a CF sign around your neck and make a quick buck — even with the best programming around.

  2. Barry S says:

    25#, ring rows, +2 min knee sit
    1 round +67 @ 35:00 cut off

  3. Aaron says:

    2 rounds + 36 before cut-off
    scaled 30# for DB Snatch

    Like the fallen they honor, Hero wods never fail to be extra tough.

  4. Patrick says:

    Great picture of the set up for a deadlift pull.

    Back Squats 5×5: 225-225-225-225-225-225

    Rest 20 min then 1 round of “Joshie” with the 1600 class.

    Sub’d 35# DB: 15:08

  5. Jake Naumcheff says:

    1 round as Rx’d 20:12

    My body was pissed off at me for even showing up to work out today. This was the 6th day in a row without a break so I called it quits after the 1st round.

  6. Brad says:

    Four police officers killed while drinking coffe in Washington. What is the world coming to. Keep their families in your prayers.

  7. Russell says:

    24:17, As Rx’ed

    Thanks Hudson and Garth for sharing your DB’s with me.

  8. Karen says:

    2 rounds in 40 minutes @ 20lb DB snatch.

    I have difficulty squating. Add arms overhead and the difficulty increases. Add weight in a single arm and my body is just unable to move in the proper form. Keeping my weight in my heels without twisting just wasn’t in the cards for me. Had to get weight above head, then squat slowly. This one was just ugly.

  9. Garth says:

    2 rounds and 52 (halfway through left arm snatches). Good to work on snatches. I can either get a solid DB overhead or a proper squat. I cannot get both together very well. It is hard to put all the snatch pieces together.

  10. Kerri says:

    35:00 cut off-uber scaled
    25# DB (as rx’ed)
    Ring Rows/2 min L-Hold at the end of each round
    2 rds + 41

  11. LeshaS says:

    #25 DB
    Ring-Rows and 2 min L holds
    Completed all but last 2 min L hold.

  12. dunnbball says:

    CF Oahu is closed on Sundays, so I worked out at the Hickam AFB gym

    Using 20 lb DB,
    1 round + 63 in 35 minutes
    with weight assisted pull-ups and 2 min L-sit hold