Wednesday, 21 July, 2010

Posted by Mandee on July 20, 2010   |   22 Comments


Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

Post times to comments.

Caveman Crankiness

22 responses to “Wednesday, 21 July, 2010”

  1. klowe says:

    PR’s are contagious!

    Mowing the yard tonight and started thinking about today’s WOD. I came in with a pessimistic attitude toward the task at hand. A friend from Memphis asked me about training last night and I was telling him how everything feels weaker now and “i’m sure I’ve lost some strength” – which honestly still feels about right. Thankfully Patrick was at the 11:30 class today. Again…..same story. He asked me my goal for the day and the answer was “hopefully 500”. Started warming up and everything felt forced and tired. Started with 455 for my first lift and it felt like I was trying to lift an oak tree stump from the ground and it really started re-enforcing my self defeating attitude. Patrick then pulled a 5lb PR on his second lift and was JACKED! It was awesome to see the lift and even more awesome to be a part of his post lift adrenaline rush. Gave him a “hell yeah!!!” and told him that his lift looked easy and that he had more in the tank. I felt his excitement creeping in. I then moved on to my set of 10. Heavy but felt better. My second single was 505 and it just sucked. I told myself that I was going to drop significantly for my next heavy lift and just finish out the WOD.

    Patrick was walking in circles and taking deep breaths….I could tell that he was getting in the zone. I offered some encouragement and told him to not even approach the bar even he even had a shred of doubt that he was going to successfully complete his last single rep attempt which was going to be a 30lb PR for him. I shut up. He walked and focused. He was taking deep breaths and getting the look of tunnel vision…..then……”AAAAHHHHHHHHHHH!!!” he yelled out a totally carnal warrior scream and lifted his 30lb PR with total rage! “LOCKED….DROP IT!” He was freakin’ stoked and I was raging for him.

    After his successful lift I had forgotten about every crappy thing I was telling myself….the negative thoughts were all gone. I was raging. I remember thinking…..”f@#k it”….”i’m going to PR on this next lift!” Loaded up my bar with 525….got my visualization going….and then borrowed some of Patrick’s infectious rage. My gawd it was the ugliest deadlift ever performed but I got that sucker locked out! Patrick yelling “LOCK IT OUT!!!!” then whole time. It was badass! Not for the lift but for the dramatic change in my attitude and later the realization of what happened in my brain. Attitude is everything. Absorbing the energy from a friend’s PR makes a huge difference.

    So as I ramble on with bad grammar I hope that I can share the excitement with all of yall and hopefully to convince all of yall to feed off of eachother’s PR’s not matter how big or small. If they can do it….why can’t you?

    Thanks Patrick for getting your 30lb PR today!!!

    • Emily D. says:


      I agree…..I definitely feed off of other people’s excitement, rage, etc.

      I sent Jake an email yesterday stating that I was going to PR on my deadlift….no excuses. I figure if I say it to someone else then I HAVE to do it 🙂 I walked in there knowing it was time….did my circling around my bar… mumbled some stuff to myself and then just went and picked the effin weight up!

      I PR’d on my second single and then Tracy PR’d on hers …..we were both excited and pumped….and on my third single I PR’d again. Big thanks to Tracy Roberts for the encouragement I needed yesterday. It is easy to stand next to someone for an hour long workout and never say a word…but my 5:30 peeps (and Jake and Tracey!)are always there…even when I am down on myself, grumpy, and probably slinging out a few curse words 😉

      Congrats to everyone that PR’d yesterday!!!!!

      and I know she doesn’t post but she lurks ….HAPPY BIRTHDAY TRACY ROBERTS!!!!!!!!! 🙂

    • Karen says:

      Way to go, PR crew!

      And to Tracy R., quit lurkin’ and post! Have to call you a blog stalker or something. 🙂 (Got a good laugh when I read that). Happy Birthday!

  2. Patrick says:

    All rep sets unbroken.

    Thanks Kevin. Finally over 400. 2.5xBW is my long term DL goal. Only 20 more lbs and I’m there.

  3. Justin says:

    13:42 scaled to 75lbs. First time doing real squat snatches instead of power snatches and overhead squats. When I quit looping the bar up and worked on a more vertical bar path, it was much easier to catch in the bottom. Lots of good coaching from Jake this morning.

  4. Ron Wood says:

    14:55 scaled 55# squat snatch and MU’s as Rx’d

  5. Barry S says:

    Murph today…got halfway through at 39:47, w/ a self-imposed 40 minute cutoff.

    Big news for me today was linked pullups!!! woohoo!

    broke it down into sets of 5-10-15…first 5 sets all linked, all kipping, alright!
    (kinda scary to realize I can actually do this!)

    next 5 sets used red band to keep moving…looking forward to getting back & feeding off some of that PR energy!

  6. Aaron says:

    13:12 scaled at 95 pounds.

    Been sick the last couple days but an hour in the sweat box was just what the doctor ordered. Thanks for the coaching tips from Jake on the squat snatch with keeping my chest up, something started to click. It also seems the last couple times I’ve done MU’s, I keep figuring out little things to improve. I think I could link more if I could keep my grip and wasn’t pouring sweat.

    • Will Blankenship says:

      Yeah, the sweat really messes me up on the rings. I guess you could argue that a stronger grip would outweigh the affects of the sweat, but… F that. I’m not trying to have a choke the chicken contest anywhere. We need some tape on them bishes. 😀

  7. Will Blankenship says:

    13:26 scaled

    95# Squat Snatch
    Chest to bar + Ring Dips (2:1)

    I started off with Muscleups, but I can’t stay consistent with them. I can’t “link” them at all, and after the first 4 or 6, I start missing them. To keep the intensity up, with 4 muscle ups left in the first round, I swapped over to pullups+dips. I really need to do some skill work there.

  8. Karen says:

    Scaled to 65lbs snatch (9 and 7) and 5 Muscle ups first round, then 2 in second round. Was going to do 4 but time got short. I decided to work on snatch form so I stopped at the 2 muscle ups at 14:00 and did the 7 snatches. Finished around 15:30 min. Linked first 2 muscle ups. Snatch form messes with me. My left elbow tends to hyperextend with this movement (not fun) so I really have to think about ACTIVELY locking out at the top. But that sometimes causes me to keep my arms straight(er) throughout the movement and looping the bar. UGH!

  9. Jake Naumcheff says:


    Big thanks to Kevin for yelling at me throughout this one. Would have been much slower without it

  10. Tasha W says:

    CF Mom WOD from yesterday: 5 rounds, 10 pullups (band assisted), 10 pushups (did box pushups) and 10 squats. I tore the CRAP outta my hands, so pullsups got slow, but was a good WOD. 15:52.

  11. Katie says:

    Scaled snatch to 55#, and for muscle ups I subbed the same rep scheme of strict pullups, full depth ring dips, and the muscle up transition drill. Only got through the 9’s and 7’s in about 17:00. The snatch took me about 5 reps to finally get the rythm down, then it felt easy. It’s a tricky movement to get right, but once you grease the groove, it feels good. It was nice to work on all of these movements today – I needed it.

  12. klowe says:

    7:18 rx
    Had a decent run going and then the wheels fell of my squat snatches. Missed about 6-7 or so due to my crap form. No one to blame but myself.

    Jake did awesome! Great balance of efficiency, no wasted movements, and strong lungs. I think he only missed one squat snatch in the round of 7 and I was holding him to games standards. It is awesome to witness the emergence of the whole slew of firebreathers we have in the works at CFHSV.

    I admit it….I hate losing a WOD but love knowing that the increased level of in gym competition is going to make us all better!

    RIP Amanda. Cancer sucks…….

  13. Patrick says:

    Scaled to 95# snatch, MU’s as Rx’d: 14:58

    Linked the first 4 MU’s then singles or doubles after that. Left wrist kept rolling after the transition, kind of tweaked it. Snatch got easier with fatigue which forced me to use better form. My long term goal (or goat) of a BW Snatch is waaaay in the future.