One Power Snatch & Three Overhead Squats OTM

165# Power Snatch (20# PR)

then

1 Power Snatch & 3 OHS @ 115#
on the minute for 15 minutes

15 Snatches @ 115# PLUS
45 OHS @ 115#

Power Snatched plus 3 OHS @ 140# at end! I thought it was 135# but has 10# on one side and 15# on the other.

LOVE screwing up like that!

Coaching makes a HUGE difference. Much thanks to Mike Burnes for helping me with my snatch technique Friday!

A Good Coach...

I was thinking about the importance of Coaching in CrossFit and how lucky we are to have great coaches at CrossFit Southborough. Michelle Parella, Mike and Sarah Burnes, P.J. Massey and Chad Messina are great coaches who all posses different skill sets but are focused on making you better athletes.

I found the following post from Shoreline CrossFit that says everything I could ever want:

"There is a reason that most CrossFit gyms chose the term “Coach” rather than “Trainer” to entitle their instructors.  A coach is so much more than a trainer.  And a good coach is a whole other story.

A good coach doesn't lie to you and tell you that you’re doing great when you’re not.  A good coach tells you what you’re doing right, and commends you for it, but then tells you what you need to “work on.”

A good coach does not sacrifice your safety for your ego.  He/she will pull you out of the “game” when you are hurt, even if it causes his/her team to “lose”.

A good coach realizes that there are some things that just won’t be fixed overnight.  And he/she is patient as you work towards fixing these faults.

A good coach thinks about you long after you leave the gym.  He/she thinks about what you've done well, how you have made him/her proud, and how you can continue to get better.  Sometimes this coach even “drops you a line” to let you know these thoughts.

A good coach can recognize a bad day.  A day when you just “don’t have it.”  And tells you to take a rest day.  It’s not the end of the world…you’ll be back taking names in no time.

A good coach feels your victories and feels your defeats.  Ask any coach, in any sport~I guarantee that they’ll confirm this.  I’d go as far as saying a good coach would rather lose herself than see you lose.

A good coach is one you fear…not in the sense that you think they’ll hurt you, or penalize you with more burpees; but because you do not want to disappoint him/her.

A good coach will sacrifice his/her training, to make you achieve a desired end.

A good coach will tell you there’s hope–and actually make you believe there is–even when he/she can’t quite find it herself yet.

As an individual who didn't engage in a sport until my mid-twenties, I never got to meet many great coaches, or even understand the importance of one.  I firmly believe that in the short time I’ve CrossFitted I have witnessed some of the best coaching in existence.  Some of this has been of those who directly coached me, or in simply witnessing other athletes be coach in their “boxes” and at competitions.

Take the time to thank your coaches when you get a chance–it may even be you basketball coach from high school–shoot him an email.  I bet he’ll appreciate it..."

Via Shoreline Crossfit

"Inov8tion"...

10 Burpee Box Jumps (24)
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Walking Lunges
40 Abmat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpee Box Jumps (24)

11:15 Rx

“House of Pain”...

5-4-3-2-1
Deadlift (185)
Burpees (onto 45# plate)

Rest One Minute – then:

7-5-3
Thrusters (95)
Chest-to-Bar Pull Ups

Rest One Minute – then:

5-4-3-2-1
Overhead Squats (95)
Ring Dips

your score is your total time including rest.

7:15 Rx

One-Handed Deadlift & "Superfly"

One-Handed Deadlift - 185# (crazy difficult)

"Superfly"
5-4-3-2-1 of:
Deadlift (185)
Burpees

53 seconds - (4 second PR)

"Revolution"...

2 rounds for time:

15 Power Snatch (95)

15 Box Jump (30)

15 Strict HSPU

 11:29 Rx

“Cobalt”…

Teams of two complete 20 rounds of the following:

3 Burpee Pull Ups
6 Medicine Ball Cleans (20/14)
9 Abmat Sit Ups

 As one partner runs 200m with the medicine ball (20/14), the other completes as many rounds as possible until the runner returns. Switch and continue your rounds until 20 rounds are completed.

Fabiana & I completed this in 27:15 Rx

Overhead Squat - On The Minute...

3 OHS on the minute for 20 minutes. 

135# for 5 minutes

115# for 5 minutes 

95# for 5 minutes

75# for 5 minutes

60 reps. Legs are smoked!

“The Bear Complex”…

Seven sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load

There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground.

75#
85#
95#
105#
115#

"Team Rowing & Running Cindy"...

“Team Rowing Cindy”…

Teams of two complete 20 rounds of Cindy
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

As one partner rows 200m, the other completes as many rounds of Cindy as possible until the runner returns. Switch and continue your rounds until you have reached 20 rounds.

28:25

Then about 10 minutes later I did:

“Team Running Cindy”…

Teams of three complete 30 rounds of Cindy
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

One partner runs 200m, the Second completes as many rounds of Cindy as possible, while the third rests until the runner returns. Switch and continue your rounds until you have reached 30 rounds.

27:27

I completed about 25 rounds, Rowed 2200M and ran 2000M. Thankfully tomorrow is a rest day!

8 x 200M Sprints...

8 x 200M – :45 rest in between splits - total time – 11:01

Splits (sec)

1 – 34
2 – 41
3 – 44
4 – 47
5 – 48
6 – 48

7 – 46
8 – 38

Very Happy with 34 second 200M!

“Bullseye”…

21 Power Cleans (95)
100 Barbell Hops
18 Power Cleans
100 Barbell Hops
15 Power Cleans
100 Barbell Hops
12 Power Cleans
100 Barbell Hops

16:04 Rx

Barbell Hops are a lateral jump over the bar. Every jump counts as a rep, so over and back = 2 reps

"Crash"...

50 Renegade Rows (53) 
50 Double Floor Presses (53)
4 Burpee Box Jumps (24) on the minute.
9:47 Rx

"Backwards Death By 10 Meters"...

Two cones will be set up 10 meters apart from one another- the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone to 2nd cone and back) and so forth until you cannot complete the appropriate 10 meters in the allotted time. Only you run backwards.

12 rounds plus 110 meters

Check out this article on the benefits of running backwards

1. You can still run while you are injured
   There is nothing worse than knowing you can’t (or shouldn’t) run because of pain in an area of your body. But backward running can be done whether you have a groin, hamstring, knee, Achilles’ tendon, or ankle injury. You can also continue to run if you have back pain or shin splints.
2. You will improve your muscular balance
   Running backward will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength.
3. You burn more calories
   It has been said that taking 100 steps backward is the same as taking 1,000 steps forward, and that going backward burns a fifth more calories than running forward. Not only is this great to enhance weight loss, but for those who are busy, going backward burns more calories in a shorter period of time. This gives everyone the chance to work out, no matter how hectic your schedule.
4. Improved leg speed and better performance
   Running backward requires more effort in terms of movement because it is more difficult to move from one point to another. This effort also results in greater cardiovascular efficiency and increased stamina. Because of this, running backward may help improve your times when you’re running forward.
5. You posture will improve: many runners will slouch, drop their head, and lean too far forward. This is especially true when runners are tired, and often results in lower back pain. But with backward running, you will naturally keep your back straight as you move. The added benefit to running with straighter posture? You will work your core abdominal muscles as well.
6. Your senses will be heightened
   Since you can’t see what is in front of you, it is important to use your other senses to help navigate. By running backward, your sense of hearing and your peripheral vision will become more acute.
7. You will have fun
   You might get some strange looks, but mixing up your running will add variety and excitement to your regular routine.

Via - runaddicts.net

Back Squat 5-3-1 & "Mace"...

Back Squat 5-3-1
245x5 (10 PR)
185x3 (10# PR)
350 - Fail on way up
335 - Fail on way up

(327 is my current 1RM. Might as well FAIL BIG!)

“Mace”
10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53)
1-2-3-4-5-6-7-8-9-10 Ball Slams (20)
4:17 Rx

"Rowing Annie"...

For Time:

500m Row

50 AbMAt Sit-ups

400m Row

40 AbMAt Sit-ups

300m Row

30 AbMAt Sit-ups

200m Row

20 AbMAt Sit-ups

100m Row

10 AbMat Sit-ups

15:19 Rx

Cash Out: Max Rope Climbs in 2 minutes - 10