Snatch & squat

PLEASE NOTE we’re following a Sunday schedule today: 10am, 11am, noon, and 1pm WOD classes ONLY! Thanks.

Monday 120102

Power Snatch + Snatch x2 – 2 @ 65%, 3 @ 70%
Back squat – 8 @ 60%, 8 @ 65%, 6 @ 70%, 2 x 6 @ 75%

It’s that time of year…are your resolutions goals S.M.A.R.T.?

Goals: Big and little / Goals & resolutions
Top 10 CrossFit-related New Years resolutions

Don’t forget, our 3rd Annual 30-Day Paleo Challenge begins on Saturday, January 7th. We’re kicking it off with a potluck at our new space.

Click here to download the 30-Day Paleo Challenge Packet that Coach Will, Coach Mike, and Kelly put together! Copies will be available at the front desk this week!


* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

A: Push press 5-5-5-5-5 @ 75%

B: Three rounds for time of:
7 Muscle-ups
21 75/55# Thrusters

Responses

  • Anonymous

    This may be a silly question, but in Pavel’s Fighter Pull-Up Program, what does “15RMx12″ mean (if you have 15 strict pull-ups)?  Presumably it means your first set is 15, and your second is 12?  The notation confuses me, and is inconsistent with the rest of the document.

    • Jason L

      It means do pullups at the weight of your 15 rep max as a set of 12 reps. If you can do more than 15 strict pullups, you would add weight to match your 15 rep max. For example, if I can do 15 with 25#, I’d do 12 pullups at 25#. If you can’t do 15 strict, use a light band that you can get 15 with (but not much more than that). Its not a max effort set. Hope that makes sense.

      • Anonymous

        Ah, ok. So what would the program look like for someone who has 10-11 pull-ups?

        • Jason L

          I would start with 10 for your first set. So 10,9,8,7,6 then 10,9,8,7,7 etc for 4 weeks

  • Matt M.

    A. Power Snatch and Snatch – 105 x 2 – 115 x 3
    B. Back Squat: 275 x 8 – 275 x 8 – 285 x 6 – 295 x 6 – 295 x 6

  • Anonymous

    Another day at Red Shed Crossfit…

    Warmup: 5 min row (1236m)

    21-15-19
    T2B (scaled to K2E)
    OHS 115#
    Bar-facing Burpees

    18:59

    Will/Jamie are we on for Wed 7am?  Morristown had the Total today so I did the above WOD instead…

    • Anonymous

      i think Jamie wants to move it to Friday…yes?

      • Anonymous

         I’m fine with that…better day for me anyway…might grab extra rest on Wed then.  Today & Saturday fried my legs…might be good to recover for a few days before operation hamstrung…

    • Anonymous

      I’d like to do the total this week.  Friday would be fine with me.  I’d get to go heavy tomorrow (Tuesday).

  • Jim S

    Good day.
    A: 65×2, 70×3 (this movement is starting to come together for me)
    B: 125×8, 135×8, 145×6, 155×6, 165×6

  • Steve Slo

    I accidentally left a pair of blue Puma’s in the gym. If someone would throw them somewhere out of the way so I could pick them up tomorrow, i’d be grateful.

    A) 80×3, 85×3
    This was much more difficult than I was expecting. I should have spent more time warming up; my first few were pretty rusty. I suppose it’s a good idea to finally start working on doing multiple snatches unbroken.

    B) 165×8, 180×8, 190×6, 205×6, 205×6
    Today was pretty awesome. I think the added time (to accommodate the hordes of 1pm people) was a huge factor. the additional recovery time was key, as a result, I was able to push myself a lot harder.

    Great day. Still going strong with this whole paleo thing.

  • Kayam

    A) 43 x 5. Still figuring out this whole complex movements thing.

    b) 95×8, 115×8, 135×6, 145×6, 165×6 

    • Kayam

      Make that last one 155×6.

  • Jim S

    Btw, I plan to “shadow” the paleo challenge. I started the Perfect Health Diet about three weeks ago and plan to go 100% on it now that the holidays are behind us (been keeping at about 90% so far). Probably the biggest difference is that it allows dairy. Don’t hate me for the cream in my coffee. :)

    Also, going to get bloodwork done this week to baseline my cholesterol. I want to see how the increased fat in my diet impacts it.

  • Asegal04

    Snatch 65 x 2
    85 x 3

    Squats 175, 175, 205, 225 x 5

    Legs have gotten so much stronger, might have to up my 300 lb backsquat goal. I was squating 200 when I started over 2 months ago.

    • Anonymous

      good job dude!

      • Asegal04

        Got here with your help, so thanks

  • Sam G

    5/3/1 deadlift

    5at 305
    3at 345
    1at 395
    1at 425
    1at 465 super ugly
    1 at 470 (fail)

    3 by 8 pulls up

    Three rounds for time
    15 du
    10 clapping push ups
    8 ring rows

    3:30

  • foxman

    where is the OTHER thirty day paleo challenge that involves the things i would like to eat more of? :(