Warm-Up
Coach’s choice
WOD prep
Snatch complex
1 power snatch from pockets
1 power snatch from above the knees
1 power snatch from the floor
1 over head squat.
20 minutes to build to a heavy complex.
WOD
Opens WOD 14.1
AMRAP 10
30 Double-Unders
15 Power Snatches (75,55)
Option 2
AMRAP 10
60 Double-Unders
15 Power Snatches (65,45)
Option 3::
AMRAP 10
30 single unders
15 Hang power Snatches (45,35)
Scale load as needed.
Post WOD:
5 sets not for time of:
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Superman Hold
Endurance & Stamina
5 eight minute rounds.
200 meter run or 50m sled push (95,65)
Then
bike for calories until 3:00
then
row for calories until 5:00
rest 3 minutes between rounds
Record your total calories for each round.
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.
I’m really happy I got out of bed this morning. I wasn’t feeling it initially, but was able to hold the dubs together.
Snatch complex…kept it light…to 95# with OHS.
WOD: 4+38 Rx…PR! Thanks to Deb and Kion for the push at the end!
Previous (Feb 2016 was 4+35) was pre-foot injury!
Endurance WOD (“C’mon Ken”) with Kim and Kion: 185 Total Calories and for fun I did this workout with a 12# vest. I wanted to try to keep my calories consistent for all 5 rounds, which I did better on the row than the bike. We did a 200M run to start instead of a sled push. Cals Per Round (Bike/Row): 22/20, 19/19, 17/19, 16/19, 15/19.
Huge congrats to JD for the PR this morning!! Glad I could help a bit in getting you to pick that bar up with 15 seconds left on the clock. You looked great!
Ken, sorry I don’t have any tips for you on the WOD, but if you decide to do the Endurance workout, you’ll enjoy it 🙂
Deb —
I was thinking of rowing a marathon for my endurance WOD today, but now I’m not sure after watching some people rowing for hours on end out in Madison, Wisconsin last night. It was all I could do to finish the second 1,000 meter row last night. I’ll stick with the regular WOD for tonight because my knee is not 100% yet and I’m not comfortable with the sprints, but thanks for the encouragement.
Also, I’m not sure if you’ve seen the “CrossFit Cowboy” at the Games — the guy who does the WOD wearing a cowboy hat, but I think it would be a great look for Ken Earley. It could even propel into the spot of Athlete of the Month (finally).
Ken
So, I’d try a rowing marathon. I know it would take me ages, but I’d give it a whirl. Let me know when you want to do it 🙂 I have not seen the “CrossFit Cowboy”, but do agree that Ken Earley would be able to carry that look quite well. If it helped me do things any better, I’d wear the cowboy hat.
Well Ken Earley has wrongfully been denied the title of CFS Athlete of the Month for a long time now, so rebranding his image couldn’t hurt.
And I think that you’d be an awesome CrossFit Cowgirl.
14.1
5+38
14.1
3+34 (DUs, 65# Snatch)
14.1 Redo – 5 Rounds RX
Previous 4+10 RX
Within the Opens in 2014 – 2+23 RX (Didn’t have DU’s back then)