For time:
21 Med ball sit ups 20/14 (draw a line across wall that is roughly eye height while sitting down, each sit up the ball must touch above this line)
15 Snatch 165/95
9 wall burpees(burpee over stacked boxes)
6 minutes following Wod
Athletes will complete
8 minutes OTM
4 front Squats (build to your heaviest weight) *do not have to add weight each rd
Posts weights and time comments
Reminders: Stay Tuned for more info about Saturday's WOD, we are still waiting for the OK from Spring MT. Apex will make a decision if we are still a go by Friday AM. Info will post on FB and site.
ONE MORE DATE TO SAVE- Sept 28th, Apex and South Mountain will be joining forces for a Throwdown at Schuylkill Valley Sports(Q-town)...more info to follow!
What's the 411 on Spring Mt for Saturday?
ReplyDeleteStay tuned for more info
DeleteGuess there isn't a kids room available Saturday if it's at Spring Mt?
ReplyDeleteI have a contact out to Spring Mountain about us using the hill on Saturday AM. Waiting to hear back.
ReplyDeleteSprint Chipper is fun. 4:51 14/65/48
ReplyDelete115 front squat. Dan, congratulations on breaking the 12 min 2 mile barrier. the take home thought from 6 a.m. watercooler/burpee wall discussion today was visualize! Have a great day everyone:)
Sprint Chipper: 3:26 20/60/48
ReplyDeleteFront Squat: 120#
Congrats Dan!
Chipper: 3:27 20/80/48". FS: 130#. Good job Dan!
ReplyDeleteSprint Chipper:
ReplyDelete3:13 20/75/44
Front Squat: 130# PR (previous was #110)
Congratulations Dan!! That is smoking!
Good discussion about visualization. We use visualization a lot in my sport of dog agility. It helps with remembering courses and also positive reinforcement and frame of mind for what you know and have trained. One of my favorite books about visualization and just general positive mental attitude is called "The Secret" by Rhonda Byrne.
Sharon you can drop kids at my house sat am if you want.
ReplyDeletesprint chipper: 14/55/48
ReplyDeletefront squat #95
Sprint Chipper
ReplyDelete2:59 20#/80#/48"
Got 195# on the 4-rep front squat max. Worked from 115# to 185# in the first five rounds before going back to 115# for rounds six and seven. Then felt rested for my 195# try.
I got 205# on my mind, may try for a second WOD this afternoon.
Hey and a big congratulations to Dan for his 11:56 two-mile run.
ReplyDeleteIt says a lot about what kind of person Dan is to show up at 5:30 am and go dominate a 2-mile run in the dark by himself.
Really inspiring! Great work!
Chipper-- 3:45;14/45/48
ReplyDeleteFS-- 75#
3:36 14#/60# 105#FS and backed down to 95#
ReplyDeleteChipper 3:04 95# snatch.
ReplyDeleteFS 135 up to 205.
3:17 95#
ReplyDelete155#
3:11, 55# snatch, 75# front squat
ReplyDelete3:52 14#/60#/16" box jumpovers & 95# front squats
ReplyDeleteThanks, everyone.
ReplyDeleteAfter hitting 12:27 (17 seconds behind Lou and 27 seconds behind my 12:00 goal), I was determined to do a 2 mile run again and to break 12:00. Still nowhere near where I was at 19 years old, but this was my best running since I was 21. So, I was very happy to hit 11:56 this morning. This was one of my big goals for 2013.
In the warm-up, I hit 9 burpee MUs in the 7:00, and then hit one more after time was up. Love MUs.
WOD: 2:55. 20# / 65# / 48".
4 front squats max: 125#.
Chipper- 4:24; 80# snatch. Wasted 10 seconds - ran from sit ups to the burpee and did one before realizing I was doing it out of order. Whomp. The "wall burpees" weren't the wall in that- it was the snatch that slowed me down.
ReplyDeleteWorked my way up to 120# FS.
Fun day.
Second time through
ReplyDelete2:34 20# ball/90# snatch/48" wall
:25 seconds faster than the morning, which I attribute to a more stable "wall" situation.
Completed two sets of 4x 195# FS as opposed to just one in the morning
3:30 #50 / #75
ReplyDelete3:58 10# WB/63# Snatch/16 in box.
ReplyDeleteFront Squat-#123
3:43, 10#ball, 45#
ReplyDeleteFS 90#
20#/95#/48" box
ReplyDelete3:25?
got to 135# on the FS