Everyone’s welcome because nobody’s perfect & anything’s possible.
Day 26 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Medicine Man”
Option 1 (Competitive Opens)
AMRAP 20:
50 Double unders
3 Rounds of “Cindy”
10 Power Snatches (115,80)
*1 Round of Cindy = 5 Pull-ups, 10 Push ups, 15 Air Squats
Option 2 Performance:
50 Double unders
3 Rounds of “Cindy”
10 Power Snatches (95,65)
Option 3 Functional:
100 Single unders
3 Rounds of “Cindy”
10 Power Snatches (75,55)
*Scale loads as needed.
Options for pull-ups:
1. Assisted bar box
2. Ring rows
Options for push-ups:
1. Bar or box
2. Knees
Post WOD
Foam roll for 5 minutes.
CFS Brief:
Day 26 Nutrition Challenge!
CrossFit Opens start in 26 days!
3 full rounds and 100SU. #65 snatch. Box assisted PU.
Medicine Man: 3+174 | Singles | 60# Snatch
Great workout! Anything with “Cindy” is fun! Increased the snatch weight and felt good for all of the sets – broke them into 6 and 4. Huge 5:30 class!! I don’t think you will beat that at 7:30pm Ken 😬 Thanks Hanna!!
Medicine Man aka Three Goats:) 2+83 (50-some dubs + rest singles, 115#). Happy Monday!
Ken A. has been strangely absent on the CFS message board this last week.
After yesterday’s workout, my shoulders were shot…and now they’re more shot!
3 rounds +25 dubs +5 pull-ups +3 push-ups
Was doing 25 dubs per round to see how those felt…second round was unbroken, which was nice…the other rounds were not!
Did snatch as Hang Power Snatch 65#
As long as 7:30 has room to write our names on the white board Deb, it’s all good. If not, we’ll erase the names from 5:30 a.m.
#7:30pmlivesmatter
This one looks like a great one Deb. And I agree with your views on Cindy. Hopefully we get a huge crowd at 7:30, but Rob is in Saskatoon and Mike goes to karate on Mondays. We’ll see who other than Josh shows up just for the food!
Medicine Man: 2+170 | singles, 25# snatch
My singles didn’t come together today and the pull-ups to push-ups were tough. But I got it done and on some days that’s all that matters.
No guarantees on having room on the board Ken…even the 6:30 was bigger than usual today 👊 I’m sure that snacks at the 7:30 will draw in a crowd – maybe Mike will skip karate. You will have fun with this one!
Mike O’Neill, who is not Athlete of the Month Material, also cherry-picks his workouts and skips WODs involving snatches, so unless he changes his attitude we won’t see him until Tuesday.
But thanks for the encouragement Deb.
Did you go heavier on this WOD than you did on the one with 75 snatches for time?
…. and not locking your keys in your car is an additional bonus. 🙂
I did not do Randy, but had the weight I used today was heavier than what I would have used for Randy. Randy was 75 power snatches and this WOD will get you about 40 power snatches with the other stuff thrown in. For me, I used this WOD to focus on my power snatch and increasing the weight. If you are a power snatch fiend, then you may focus on something else.
Embrace the goat!!! Nice work today!
Medicine Man
3 rounds+ 117 #75 snatch strict pullups.
That’s a fact – I went to MB afterward and it was all I thought about! 😳
Deb — I’m no power snatch fiend. In fact, I suck at it. But I’m going to go heavier than I did in the Randy WOD and therefore justify eating more free Kettlebell Kitchen stuff afterward. That is assuming that the 5:30 and 6:30 p.m. classes don’t steal all of the food as we are working out.
Medicine Man: 2+100+20 (SU, Bar assist pull up, push ups from knees)
Medicine Man
3+73 #95