Go to your Cave and embrace the Pain

Jul 1st, 2013

Category: Competitor

Go to your Cave and embrace the Pain

Melberg- a beast in a concrete jungle

Melberg- a beast in a concrete jungle

Reduced schedule:
Wednesday July 3rd – Normal schedule except adding a 3:30pm in Southie Orange and cancelling the 7:30pm.
Thursday July 4th – 8am, 9am, 10am, 11am ONLY in Southie Green.
Friday July 5th – 6am, 7am, 9am, 11am, 12pm, 4pm, 5pm, 6pm – NO 7:00pm Class

*toasties work in the back today*

Warmup
800m run
20 Barbell Good mornings
10 Walkouts with Push-up
20 PVC pass throughs

OLY
Muscle Snatch 3-3-3
Then
EMOM for 10
1 Power Snatch
1 Squat Snatch

*were working on hitting full extension, opening up and getting the hips involved completely today and then pulling underneath in the squat snatch*

Strength
High Bar Pause Squat
3-3-3-3-3

*Pause for a 3 second count in the bottom of the squat before exploding up*

WOD – 15 minutes
3 rounds
Row 500m
Run 400m
Rest 1 minute
Record all 3 Splits

DISCUSSION 34 Comments

  1. Bish 07/02/2013 at 11:47 am

    EMOM-10: even-10 30lb wall balls, Odd- 4 Para HSPU’s
    Snatch (2 squat snatches EMOM) 135-175, hit 195 once PR!
    Squat up to 305
    wod: 3:20-3:30 something-3:30 something
    Goose- I was also feeling the weekend… Ha!

  2. Bish 07/02/2013 at 11:47 am

    EMOM-10: even-10 30lb wall balls, Odd- 4 Para HSPU’s
    Snatch (2 squat snatches EMOM) 135-175, hit 195 once PR!
    Squat up to 305
    wod: 3:20-3:30 something-3:30 something
    Goose- I was also feeling the weekend… Ha!

  3. Melberg 07/02/2013 at 1:11 am

    Muscle snatch:115
    Emom: up to 180
    Pause squat: 300*3
    WOD : 331/?/? Was to tied to count or remember but they were significantly slower

  4. Melberg 07/02/2013 at 1:11 am

    Muscle snatch:115
    Emom: up to 180
    Pause squat: 300*3
    WOD : 331/?/? Was to tied to count or remember but they were significantly slower

  5. MikeJones 07/02/2013 at 12:03 am

    105 hang muscle snatch/up to 295 (pause was on the shortside according to goosedaddy)/175snatches/ air dyne(3000)and row(2000)instead of wod

  6. MikeJones 07/02/2013 at 12:03 am

    105 hang muscle snatch/up to 295 (pause was on the shortside according to goosedaddy)/175snatches/ air dyne(3000)and row(2000)instead of wod

  7. Mattw 07/01/2013 at 10:04 pm

    Muscle: 115
    ENOM: up to 155 x3
    Hbbs: up to 285×3
    Wod: 12:40 I hate rowing.

  8. Mattw 07/01/2013 at 10:04 pm

    Muscle: 115
    ENOM: up to 155 x3
    Hbbs: up to 285×3
    Wod: 12:40 I hate rowing.

  9. goose 07/01/2013 at 10:00 pm

    145 x3 on the muscle snatch. up to 185 for a couple sets on the snatch complex. 300 x 3 on the high bar pause squats. WOD in 13:20ish for total time – feeling the weekend on this one.

  10. goose 07/01/2013 at 10:00 pm

    145 x3 on the muscle snatch. up to 185 for a couple sets on the snatch complex. 300 x 3 on the high bar pause squats. WOD in 13:20ish for total time – feeling the weekend on this one.

  11. Kenny "F'n" Powers 07/01/2013 at 4:11 pm

    I was in a daze this morning
    warm up: done
    MSnatch: 75
    emom: 115, 125 (i wasn’t having it this morning so I quit)
    Pause sq: 215 and ran out of time for 225
    row/run: No clue

    Started a floater wod with dudley and we both quit after the first round.

    Great day at CFS! ha

  12. Kenny "F'n" Powers 07/01/2013 at 4:11 pm

    I was in a daze this morning
    warm up: done
    MSnatch: 75
    emom: 115, 125 (i wasn’t having it this morning so I quit)
    Pause sq: 215 and ran out of time for 225
    row/run: No clue

    Started a floater wod with dudley and we both quit after the first round.

    Great day at CFS! ha

  13. DePrizio 07/01/2013 at 2:50 pm

    Warm-up: done
    Muscle snatch: up to 95
    EMOM 10: 95-135, working on form.
    Pause squats: up to 195
    Row/run: 3:22, 3:49, 4:32

  14. DePrizio 07/01/2013 at 2:50 pm

    Warm-up: done
    Muscle snatch: up to 95
    EMOM 10: 95-135, working on form.
    Pause squats: up to 195
    Row/run: 3:22, 3:49, 4:32

  15. Arik 07/01/2013 at 2:49 pm

    MS: 115
    EMOM:
    95 – 115 – 135 – 140 – 145 – 150 – 155 – 160 – 165 – 170
    First time since starting CF when squat snatch felt better than power snatch.
    HBBS: 225
    WOD: 4:45, 4:40, 5:05, :X

  16. Arik 07/01/2013 at 2:49 pm

    MS: 115
    EMOM:
    95 – 115 – 135 – 140 – 145 – 150 – 155 – 160 – 165 – 170
    First time since starting CF when squat snatch felt better than power snatch.
    HBBS: 225
    WOD: 4:45, 4:40, 5:05, :X

  17. dudley 07/01/2013 at 2:28 pm

    MS: 75#, odd; emom: 135×3, 140×7; pause squats up to 215×3, 225×1; WOD: finished at 13:20. I need to work on my flexibility.

  18. dudley 07/01/2013 at 2:28 pm

    MS: 75#, odd; emom: 135×3, 140×7; pause squats up to 215×3, 225×1; WOD: finished at 13:20. I need to work on my flexibility.

  19. Crowley 07/01/2013 at 1:55 pm

    Warm-up: done
    Muscle snatch: 75 – had trouble keeping my heels on the ground
    EMOM 10: 135×5, 145×5
    Pause squats: up to 265
    Row/run: 3:24, ?, ? – finished at 13:09 (w/ rest)

    • Goose 07/01/2013 at 6:14 pm

      The more you can drive through your heels the more posterior you will use but you can come on your toes after opening the hips. Just no rebrand of the knees or hips.

  20. Crowley 07/01/2013 at 1:55 pm

    Warm-up: done
    Muscle snatch: 75 – had trouble keeping my heels on the ground
    EMOM 10: 135×5, 145×5
    Pause squats: up to 265
    Row/run: 3:24, ?, ? – finished at 13:09 (w/ rest)

    • Goose 07/01/2013 at 6:14 pm

      The more you can drive through your heels the more posterior you will use but you can come on your toes after opening the hips. Just no rebrand of the knees or hips.

  21. Kara 07/01/2013 at 1:51 pm

    Warm up: done
    Muscle snatch:80 ( truthfully, I think I was doing this wrong and was doing some sort of hang snatch).
    Emom: 85
    Pause back squat: 145
    Row/run: 4:05, 4:10, 4:09
    I sprained my finger Thursday (my middle finger no less) so holding the barbell hurt and was difficult 🙁

  22. Kara 07/01/2013 at 1:51 pm

    Warm up: done
    Muscle snatch:80 ( truthfully, I think I was doing this wrong and was doing some sort of hang snatch).
    Emom: 85
    Pause back squat: 145
    Row/run: 4:05, 4:10, 4:09
    I sprained my finger Thursday (my middle finger no less) so holding the barbell hurt and was difficult 🙁

  23. Mattw 07/01/2013 at 12:38 pm

    Can anyone make it in tonight around 4pm?

  24. Mattw 07/01/2013 at 12:38 pm

    Can anyone make it in tonight around 4pm?