WOD 2/1/10

 

Burgener Warm-up see also:  Download 53_06_Burgener_Warmup

MAX REP Thruster 1-1-1-1-1 then:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

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Comments

[Eric B]

oh god...See you at 5. I'm looking forward to finally having a normal week back again!

[Janice]

I am planning to come at 5 since my schedule changed again.

What's with the thrusters! Throwdown, Fran and Friday's "death by"!

Best I can figure, I did 150 thrusters last week plus all the other overhead stuff.

[Brad]

i mean honestly!!!!!!

[Janice]

OK cowboy, are you showing up tonight or are you still on vacation?

[Brad]

I'm in...see you at 5

[Jim Wingerter]

Hope to be there for the 6 tonight, Glad I held off on doing this Sunday morning, this will be fun in a group, (well glad i was to lazy to get out of bed and drive to west chester).

[Eric B]

haha - I'm amped for tonight...

[Erin]

Me 2, 3, and 4. See you there!

[Nikki P]

Be there at 5!!!

[Janice]

Yes! This will be a great 5 PM crowd tonight. Where is MJ?

[Janice]

OK, I am confused and will freely admit it. Skill session tonight was great, but when it came time for the WOD, I was quite frustrated. My take away tonight was that the real lesson is to figure out your own capacity, duration and amount of weight with out any help. I severely underestimated my ability if this should have been a longer WOD. If the goal was to work on good form with heavier weight, I succeded.

Bottom line, I felt that I achieved a heavier weight, good form but a bad work out. My uncharacteristic lack of conversation was perceived as being "pissed off". In reality, I was not angry, but I was looking for more direction and it wasn't till after the WOD I started to see how I should have strategized the weight/rep scheme. I still lack confidence at lifting. Especially compound movements.

[Eric B]

Scaled this one. Don't trust the back yet, but it was good practice on the movements:

5 Rounds 5 Reps of each at 65Lbs: 10:12

+

3 MUSCLE UPS!!!! Finally!

Thanks to D-Train, Steve, Brad, Niki and Jim W for the coaching and encouragement... Bring on Nasty Girls!!!!

[Mark J]

CONGRATS ERIC B!!! Awesome stuff, next up is Nasty Girls, 30 for time, Nate... you've opened another exciting door my friend.

Finally a WOD for the big boys! proud that I only put the bar down twice during the 7 rounds: dropped it once on a snatch balance and rested once after a set of PS's.

Got it in 14:56 as rx'd, and was motivated by all the grunting going on around me, plus D-Truck yelling at us, good times!

[Jenny b]

Yay Eric!!!! I heard about ur muscle ups, congrats!!!

[Jim Wingerter]

Way to go Eric. nasty girls it is, haha.

WOW that WOD kicked my ass, i fingers hurt as i type this. Great work 6PMers, Mark Erin and Steve all did awesome.
22:01 Rxd

[Erin]

65#, reps as rx'd
18-19 mins

[Nikki P]

Way to go Mark!!! Darn thats an awesome time!

[Steve Wakefoose]

I would like to apologize tonight to the 5 oclockers, specifically, Nikki and Janice. My "give them a fish and they eat for a day, teach them to fish and they will never go hungry" message somehow was vastly miscommunicated and I take resposibility for that. Thx to janice and Brad and Niki for calling me out on that. Sometimes I get too cerebral in trying to get somehting across when you guys are there to get a good workout and increase your fitness. I feel like I failed you guys as a coach tonight.

As far as the WOD if you compare times between 5 and 6 you may see where I was trying to get at. Comparing the times, in hindsight, I would not have suggested to scale back reps or rounds but weight only. I had never done this WOD either so it was def a learning experience coaching this as well as cleaning up the mess on the floor that was me as an athelete when I was done.
RX'd 27:55

Congrats to Eric on his first muscle-up!