Monday
Apr122010
Tuesday April 13, 2010
Great new stuff from Roxie in the Paleo Journal! Check it out!
Shane and I in Thruster Hell at Sectionals.
*C.A.T. double day
Class WOD (C.A.T. DD WOD #2)
Strength
Hang squat clean: 5 x 7 (unbroken); try to add weight each set, rest as needed
MetCon
3 rounds for time of:
- 500m row
- 25 burpees
- 400m run
Finisher
- supine "contract-relax" ham stretch x 3/side
- supine "figure 4" glute/hip stretch 90 sec/side
- "pigeon" 90 sec/side
C.A.T. DD WOD #1
"JT"
21-15-9 reps for time of:
- HSPUs
- Ring dips
- Push-ups
*Pay extra attention to ROM and standards today. Instead of rushing though it, make it as hard on yourself as possible by making your reps PERFECT.
*Compare to Nov 20th
Post scores and thoughts to comments.
tagged 
CF Heroes, JT Print Article
CF Heroes, JT Print Article
Reader Comments (17)
24:09 Just want to say that I hate burpees
"JT" 20:05 Rx
MetCon: 18:22ish . . .
I've been waiting for hang cleans to work back into the WODs, they are one of my favorites (not so much for the squat part, but I'll take what I can get)!
Did WOD #2 first
65, 75, 85, 85, 95(failed after 3)
no idea on my time for the metcon
thanks for working in a reminder to stretch after the workout. I'm going to make it a point to do some yoga on the off days to help increase my flexibility...
"JT" 12:31 RX
Hang Squat Clean 155# Broken for last set of 5
WOD 16:35 RX
Hang Squat Clean : 45#, 65# x2, 75#, 85#, 90# x2. I messed up and did 7 sets of 5. Kind of out of it today. Last set of 90# was broken as I lost my grip on the 4th one and it fell out of my hands.
MetCon: 20:59 Rx - my goal was sub 21, he he
(beef) Frank(s) - your numbers have been incredible lately. Nice job tearing it!
Insert "up" at the end of my last post.
105hpc
19:31 metcon
Matt b
JT-- 24:10 Rx
slower than my last time in november which was 23:18. hmmm
rested about 25 min then part 2:
WOD 2
HPC: 75,95,115,120, 5 reps@130
metcon: 19:38 rx
Jt 14 something. Used the green band to do HSPU's so I could get full ROM
Rested about 2 hours, then did WOD 2
155# HSC, pretty easy for me, prob shoulda gone to 175
21:07 on the WOD, burpees and running aren't my friends.
Well, I am back and need to get serious!
Hang Squat Clean -Made the mistake of starting at 65# and only got to 85# and failed after two.
WOD: 18:22 and my lungs were burning!!
JT!: 32:ish
like chelsea this is slower than my last time. it was hard for me to push through the frustration of struggling with the HSPU's.
Hang Squat Clean: 115, 135, 155, 175, 185 x 5 x1 x1
Rain check on the MetCon... did a few sets of clapping push ups instead
Hang Squat Cleans: failed on set 4, rep 6 at 155 after losing my balance going backwards. But tried again and got it.
MetCon: 16:45 Rx
17:30 on metcon and 155 on HSC still in pain from yesterday haha!
squat hang clean 135, 155, 165, 185, 190 x 2
JT: 26:13 Rx
WOD #2:
16:02 Rx....I should do that workout weekly