Wod

[PJG]

BARBELL ENDURANCE

3 sets of:

power snatch+squat snatch+hang squat snatch+ohs

3 sets of:

snatch+hang squat snatch+ohs

then,

every 90 seconds for 22:30

snatch+hang squat snatch+ohs

 

[mtwarden]

3.5 miles with Tiny Elvis, fresh 5-6" of snow and more on the way- doesn't bother Elvis a bit

 

[TripleJ]

4 Rounds for time:


100 Double-unders

9 Deadlifts

6 Hang Squat-cleans

3 Push-Jerks

9 Deadlifts

6 Hang Squat-cleans

3 Push-Jerks


115 lbs for all barbell movements

 

[mtwarden]

took advantage of a little lull at work this morning- 200 yards of lunges and 4x50 air squats- that woke my legs up

 

[mtwarden]

got 3-ish miles on snowy trails with my wife and Tiny E- very light snow fall with about 6-7" on the ground, dead silent- pretty nice

 

[406]

5 miles, knee deep snow.

Sleepy now

Sent from my XT1585 using Tapatalk

 

[PJG]

3x5 front squat
3x5 back squat

12 minute EMOM
1 Power clean + jerk

30 muscle ups
Every time you come off the rings run 200 meters.

 

[mtwarden]

in Missoula visiting; 2 miles with my wife, daughters and grandkids; went to a local gym and alternated between the treadmill and stair master for an hour- little over 3 miles on the treadmill and over a 100 flights of stairs

 

[mtwarden]

another 2-ish mile hike with the fam up Rattlesnake Ck

 

[TripleJ]

Strength:

Deadlift 5 - 5 - 3 - 3 - 1 - 1 Working towards a 1-rep max



Conditioning:

4 Rounds for time

50 Double-unders

12 Pull-ups

10 Shoulder to Overhead, 135 lbs

 

[mtwarden]

9 miles in deep snow elk hunting- I'm totally spent! Couldn't close the distance on two legal (but not large) bulls- had 20-ish cows, calves, spikes go by me at 50-75 yards though.

 

[PJG]

Barbell

1)burgener warm 2 w/ pvc 1 w/ barbell

2) 5x1 3 sec pause at each position: floor, below knee, above knee, hi hang, stand

3) 5x2 muscle snatch, hi hang Power Snatch, snatch balance, OHS

4) 4x2 front squat w/ pause
3x10 strict pull up
3x25 banded good morning

 

[PJG]

"death by 10m"

in the first minute run 10m

in the second minute run 20m

in the third minute run 30m

continue in this fashion until you cannot complete

the required distance

 

[TripleJ]

With a running clock, go for as many reps as possible…

3 min AMRep:

10 squat cleans (135 lbs)
row as many calories as possible in remaining time…
2 min Rest

3 min AMRep:

10 squat clean (135 lbs)
as many burpees over bar as possible in remaining time…
2 min Rest

3 min AMRep:

25 calorie row
as many squat cleans as possible in remaining time…
2 min Rest

3 min AMRep:

25 burpees over bar
as many squat cleans (135 lbs) as possible in remaining time…

 

[Whisky]

With a running clock, go for as many reps as possible…

3 min AMRep:

10 squat cleans (135 lbs)
row as many calories as possible in remaining time…
2 min Rest

3 min AMRep:

10 squat clean (135 lbs)
as many burpees over bar as possible in remaining time…
2 min Rest

3 min AMRep:

25 calorie row
as many squat cleans as possible in remaining time…
2 min Rest

3 min AMRep:

25 burpees over bar
as many squat cleans (135 lbs) as possible in remaining time…

When you do something like this do you do any warm up or cool down stuff? Or is that all you do for the day?
I've been dabbling in a little cross fit the last couple days. It sure sucks. Usually I can spend an hour at the gym, last couple days I can hardly get up off the floor after a half hour.
Just doing mostly body weight stuff now, trying to work into weights...

 

[mtwarden]

Went back this morning (a balmy -2 F when I left the truck), had to go even higher to get into elk- tough buggers that's for sure to hang in that deep snow. Got within 50 yards of a bedded cow (and somehow didn't spook her) and then about 75 yards of a two cows and a spike. Lots of fresh sign, but didn't see a bull I could shoot. Just shy of 7 miles (and close to 1500' of gain).

late lunch reward!

 

[PJG]

BARBELL ENDURANCE

5 sets of:

power clean+hang squat clean+2 jerks

then,

every 90 seconds, for 15 sets of:

power clean+hang squat clean+jerk

 

[TripleJ]

When you do something like this do you do any warm up or cool down stuff? Or is that all you do for the day?
I've been dabbling in a little cross fit the last couple days. It sure sucks. Usually I can spend an hour at the gym, last couple days I can hardly get up off the floor after a half hour.
Just doing mostly body weight stuff now, trying to work into weights...

We did about 10-15 minutes of warm-up, then we went over squat clean technique and practice for about 10 minutes. We also did a jump rope cash-out afterwards. It's an hour class, so this is about typical. As far as CrossFit goes, with my schedule, it works out nice to be able to go for an hour before work every day and get a complete work-out in. I don't have to sacrifice family time in the evenings to get a work-out in.

 

[TripleJ]

Strength:

Split Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1 Working up to a heavy 1-rep/max


Conditioning:

12 Minute AMRAP

10 Push-ups

10 Hollow Body Rocks

10 Goblet Lunges, 53 lb Kettlebell

 

[mtwarden]

got 3-ish miles with Tony Elvis this morning and then went back out for a afternoon/evening hunt for 5-ish; I was hoping the elk may have moved a little lower, but doesn't appear to be the case- looks like a long climb in store for tomorrow

saw a decent buck (chasing a couple of does), but not decent enough to shoot one there