5/22/17

Warm Up

800M Run
12 Passthrough
10 Elbow 2 Instep Crawl
8 Samson Stretch
6 Goblet Stretch (3 twist/3 shift)
4 Burpee Broad Jump
60s Hand Stand Hold

Coach Led OHS Warm Up

Met Con

2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Jeremey – 125 – 135 – 145 – 155
Charlotte – 80 – 90 – 100 – 110

My entire body is still pretty sore today from the nearly half marathon and CrossFit comp this past weekend. I didn’t realize exactly how sore I was until I started moving around. OHS didn’t feel great, but it gave me some movement. Hopefully some of the soreness will be gone tomorrow.

5/9/17

Warm Up
200M of:
– Side Shuffle (Length)
– Skip for Height (Width)

4 Goblet Stretch
10 Passthrough
10 S.G. Slow Press (PVC)

Coach Led PVC Nancy

Met Con
“Nancy”

5 Rounds For Time Of:
400 meter run
15 O.H. Squat (95/65#)

Jeremey – 15:06
Charlotte – 19:39 (Row)

Hell yeah! Nice PR. Did all of the OHS unbroken for the first time. Chipped 1:30 off my previous PR.

3/27/17

Warm Up

2 Rounds Of:
200M Run
6 Samson/Hip Stretch
5 Goblet Stretch
10 Passthrough
10 Press 2 OHS

Mobility

– 1st Rib

Met Con

“Nancy”

5 Rounds For Time Of:
400 meter run
15 O.H. Squat (95/65#)

Jeremey – 16:39
Charlotte – 19:04 (Row)

Compare to 7/12/16. The last time we did Nancy, I didn’t get one set of OH squats unbroken. This time, I got through 3/5 unbroken. On the 4th set, I lost my balance after 12. On the last set, my shoulders were just fried, and I went 13/2 like a little baby. Should’ve just pushed through. Either way, that’s a 3 minute PR! This might be my new favorite girl WOD.

3/7/17

Warm Up
800M Run W Medicine Ball
12 Samson Stretch 3 Second Holds
12 Overhead Squat with PVC
12 Sit-ups
12 Back-extensions
12 Pull-ups
12 Dips
12 Goblet Squat

Mobility
– Ankle Distraction
– Elbow 2 Instep

Strength
OH Squat 5-5-5-5-5

Build to a heavy set of 5

Jeremey – 75, 95, 115, 125, 135
Charlotte – 110

Met Con
For Time:
400M Run W Ammo Can
45 Ammo Can Thruster
400M Run W Ammo Can
45 Pull Up (kipping/jumping)

Complete Thrusters @ 400M turn around point beyond bridge.

Jeremey – ~13 min with ring rows and 40# ammo can
Charlotte – 11:53 row + 35# barbell thruster + pull-up

Gave the hands a rest today after ripping on muscle-ups yesterday.

1/16/17

Warm Up
250M Row
DROM Warm Up
10 Passthrough
10 OH Squat (pvc)

Mobility
– 1st Rib

Strength/Technique
4×3 Snatch grip pull with pause. (1″, Knee, Hip, Finish)

Generally the snatch segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best snatch

– Then –

5 Sets Of:
1 – Power Snatch
1 – OH Squat (2 sec pause)
1 – Snatch (2 sec pause)

Stayed light and did everything with 75#. Probably the most helpful oly session I’ve had ever for positioning!