Hanah
5 Rounds
5 Burpees
Then 3 times of Complex:
Power Clean 135/85
Thruster
Back Squat
Snatch Grip Shoulder to OH
OHS
Rumble WOD 2: Jack be Nibble
5 min Ladder- Wallball 20/14#
Scale 10/6
Jr's 6#
Box Jump overs- 24/20"
Scale/Jr's 20"
*add 1 rep each round: 1 wb/1BJ over, 2 WB's/2 BJ overs, 3 wb's/3 BJ overs
Coaches Corner: How did Erik do?
Congrats on the PR! 165#(I think)
Coaches Corner: How did Erik do?
41 comments:
Yes, that was a PR at 165!!
Erik.
How many Apexer's would be interested and would commit to an Olympic lifting & Gymastic clinic?
Hosted by Dave Darante & Chad Vaughn
Date- Aug 24&25th
Cost- $500
Looked good! need to keep your back more flat and sit back in your heels more?
$500 apiece ? Would love to but that's an insane cost. (in my opinion)
I agree Sharon, that's why we are putting feelers out. $500 a piece is what the clinic instructors are charging
Believe it or not that's actually not a bad price for a two day seminar. I'm not saying that $500 isn't a large chunk of change but most seminars that stretch over more than one day will be in the $600-700 range.
I would love to as well but I'm not positive if I can swing the price...
I would LOVE the Oly lifting and gymnastics clinic!!!! count me in!
May have to take on a side job to pay for it but if I can swing it I would love to do it!
Do we need to clear the box for box jump overs or can we step on the box?
Question...is it better to do my protein shake before or after my workout??
cassandra- you may jump on the top of the box and then over.
Melissa- I like to take my shake post sod.
I know a local girl who was a D1 college gymnast and now owns her own box...I wonder if she'd do a clinic for us?
Melissa, I don't think there is a wrong time to take a protein shake. Depends on what your goals are. If you drink before for energy, drink less than if you would drink for post wod. For muscle recovery, drink within 1/2 hour of finishing a wod. I don't do whey protein anymore. I found a banana or apple works best for me in both situations and then get my protein with my next meal.
Don't know if I have that kind of coin to pony up right now.
10:01 45 lb
Dave and Chad are both 2x Olympians
CF Generations Summer Slam 2013- it's a Team comp 3m/3F
Registration closes this Friday....If you want to gather up a team....LMK ASAP
Date- Aug 17th
Cost- $60 a team
9:34 @ 65#
Rumble WOD's look pretty good, I am bummed I cannot make it.
I have been taking my shakes post WOD. Usually a small carb pre-WOD since it is usually in the morning.
11:15
95#
Tried to lift some heavy weight during the warm up and I struggled. Looks like not having a huge source of protein on the cleanse makes a difference!
Sorry Bus, can't do the Summer Slam comp I'll be on vacation that weekend...
9:11
35#
I think 11:07
RX'ed the weight but did another front squat instead of the ohs. OHS NEEDS SOME SERIOUS WORK!!!!!!
11:21
95#
20# PR on my back squat today!! 225#!!!
9:17
45#
No OHS for me...did an extra back squat. Need my shoulder to be better...now!
9:21 50#
I'd like to redo this one in the future when I haven't done so many squats for two days prior - I really like bar complexes.
7:30
My knees were feeling better until OHS.
#35
pwr cln/push press/back squat/OHS
13:30 95#
OHS are a major weakness. Wow
Big day for me... =)
10:46, 45# (the most I have ever done in a WOD with OHS)
Thanks Bus for the extra pointers and encouragement!!
I HATE OHS!!!!! I apologize to all 5:00 class members who were subjected to my vocal displays of frustration.
On the bright side I used 80# and that is the first time I've used that much in a WOD.
13:45.
Great work APEX, Im reading a lot of OHS frustrations! Please keep at the mobilization! and working your weaknesses.....Your hard work is paying off!
I'm getting pumped for the Rumble! Be sure to read and post nutrition assistance for comp newbies later tonight!
Erik Really proud of you brotha!! on your 165lb snatch. You used your hips....See what good things can bring while using your hips on a snatch.
21# and did front squat instead of OHS
9:35
7:06 115#
Also received news yesterday that I have been invited to compete in the Crossfit Games Teen Gauntlet in Carson, California on July 28th. I am so thankful for the tremendous coaches we have at our box, thank you for all you've done!
Kolby that's fantastic! well earned brother!
Congrats Kolby!!! That's so awesome!
9:48 65#
11:02 @ 75#
OHS squats my biggest weakness. Most weight I've used though..... I did them, but they were ugly.
Nice job Kolby! You're gonna kill it!
9:41. 95#
10:15, 15#
Did FS instead of OHS
great stuff everyone! really nice to read all of these 1st thing in the morning.
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