Friday 3.30.12

CFN athletes!!

For the month of April choose two skills and add them to your warm-up each time you come in.

A good warm-up = a good workout and less chance of injury

Hang Power clean

establish your heaviest 3

“Inside, outside, upside down”

Row 1000 meters

tabata handstand hold

run 800 meters

Tabata: 8 sets of :20 sec of work and :10 sec of rest


you have two days to complete the following in any order:


Take 10 min

Work to a heavy 1(Not Max). Concentrate on getting behind the bar and transition speed.

May be split or squat

overhead squat

2 – 2 – 2 – 2 – 2

work your way to your heaviest two

 clean &Jerk

work to a heavy single(Not Max)



Squat Clean Thruster@165/115


Scale for Muscle-up: banded muscle-ups or 2 for 1 c2b pull-ups and ring dips


300 x 5

rest 1:00 between each effort

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11 Comments on “Friday 3.30.12”

  1. Nick C. Says:

    quiet this morning with Grayson at 5:30 although the box was packed!
    power snatch 135-145-155 (failed)
    OHS 2×135-155-165-175-185
    5x300m-1.02.1; 1.03.1; 1.03.4; 1.04.1; 1.04.5
    practiced some butterfly pull ups before and after the WOD


    • SACKrifice Says:

      Thanks Nick, I missed everyone this morning but Powered Industrial Truck Safety was a BIG item today!!!!

      Always Think Safety!!!

      PS – FYI – Coca Cola has pH of 3.5… Lets just say glacial acetic acid (commonly used to clean metal chips, petri dishes (clean human cells) and a common item found in a lot of on the shelf foods (Common name Citric Acid)).

      Today I properly demonstrated how to clean a fork truck batter with coca cola… Do not do this at home…

      So, next time you see someone drinking a coke… Kindly remind them of other uses for that soft drink!!!


  2. Amanda Says:

    Did part 1 of Comp WOD- Snatches- 90#, which is a 3lb PR for me and OHS, maxed 2 at 100#, which is a PR of 20lbs!!! And then the 300 x 5 row. Also- had a 2 in a row (no recovery skip) set of DUs. It was a good morning!!


  3. Joe Says:

    Skills: double unders and pushups.

    Snatch: got 135#, couldn’t get 145# so I did some snatch pulls at that weight.

    Rowing: 0:58, 1:00, 1:00, 1:02, 1:02.


    • Jodie Says:

      Former 1 rpm ohs 125
      Today got 125 for 2 then got 130 for 1. Almost got 135 but was so tired from all the sets of 2 leading up to it.
      Practiced dropping low for split snatch with light weight only.
      Row: 1:09, 1:05, 1:07, 1:08, 1:09

      I did feel a little inferior next to staci with her 155 on the bar. Great job hitting 160 staci! I’m In Awe of u!!! All I can say is please let max ohs show up at regionals!!!! 🙂


  4. Matt T Says:

    One of the best training sessions I’ve had in months.
    Power Snatch in 10 min 215 PR
    OHS doubles 135-185-205-225-245F on jerk-260F on jerk-260x2PR
    9-6-3 Thruster-MU. First time squat cleaning anything heavy in 5 months. Thrusters unbroken, mu not so much. Time 5:27 I had 2 failed MU, which shouldnt have happened, but felt stronger on them overall.


  5. Drew Says:

    Coca Cola is my lifeblood sir, how dare you.


  6. Ryan C Says:

    Snatch 95, 115, 135, 155, 175, 185, 190 (PR)
    Clean and Jerk 135, 155, 175, 205 Jerk 215, 225, 235(f)
    ^^ felt like i had no hip power, and the clean felt off. Didn’t want to hurt myself

    Thruster, Muscle up Wod : 8:05
    Squat Cleans were all singles Very Hard
    Muscle ups 6,1,1,1 / 3,1,1,1 / 2,1

    Awful feeling with those thrusters felt like i sprinted a 400m


  7. Heather Donnelly Says:

    Overhead squats – 65, 85, 95, 105, 105. Felt good.
    Snatches – did a few squat snatches at 65 and then did power snatches up to 95.

    Also did some muscle up practice beforehand to try and repeat Wednesday’s awesome, but sadly it did not happen.


  8. Gilaad cohen Says:

    AWESOME job by everyone Today!!!


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