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Competitive Fitness 12.04.13


Competitive Fitness 12.04.13

So we have decided to have Snatch clinic this Saturday from 12 to 2 the cost for this will be $20 for members and $30 for non members. We will be breaking down the different positions of the snatch and going into details of a very technical movement. Everyone will benefit from this no matter if you are following our General Fitness program or our Competitive Fitness program.  This will be first come first serve ,please e-mail to reserve your spot. Also please feel free to e-mail us with any other questions.

Also tomorrow will be the last day to sign up for our On Ramp program. Only a couple of spots left so please come in or contact us about getting registered for this.

Prep Work:

2 Rds of
partner assisted hip stretch
15 Jump stars W/sound

8 Sets of
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes, Work up to a heavy complex

Three rounds for time of
10 Power Cleans 135/95 lb
20 Barbell Weighted Walking Lunges 135/95 lb
30 Pull-Ups

Rest 3 min then

Three rounds for time of:
800M run OR 50 Cal on Air-dyne (scale accordingly)
30 American Swings 70/53

Cool down:
Mo’bility! Should spend a bit of time on this today.

*** Please post results to the “Leave a Reply ” section***


9 Responses

  1. BoomBoom

    Tempo FS: 135,185,205,225,245, failed 265
    Wod(3Rds for time 10 power cleans 135#,20 walking lunges 135#, 30 pullups) Time: 14:35
    **Jumping stars at the beginning took a lot out of me**

  2. sandra

    Temp squats 31×1 95, 135, 145, 155, 165, 175, 185, 190. 3rds for time 95 cleans x10, 20 lunges 18lb kbs used this for 2 rounds last round my legs felt great jumped up to a bar with 65lbs on it. Pull ups 30x used my pull up leather guards for the last round to avoid tearing Butterfly and kipping mix. Time 16:32Didnt do the airdine had to get kids instead road 3 miles at home on stationary with 1min break between each sprint.

  3. Eric Dean

    Kept it light and worked on technique with the FS…still have some mobility issues but its getting better.

    WOD: power cleans, lunges, pull-ups – 18:51 / air-dyne, american swings – 15:18

    Can definitely feel the difference with the increased volume this week and I’m looking forward to resting tomorrow, but I am lovin’ every minute of it!

  4. Prep Work: Done. Yelled a few ‘merica’s on the jumping starts:)

    Strength: got up to 295. Tried 305 and it wasn’t happening.

    WOD: Did 3 rounds for the Clean and lunge pull up, tweaked my lower back so didn’t do the 2nd part.
    felt good on this, 1st round did 5,5, for the cleans. Last two round did singles. on the lunges i was able to do 10 and 10 for all the rounds. pull ups did 3 sets of 10 for all the rounds. time 12.23.

    Rolled out my legs and did some back stretches, feeling better.

    Ready for rest day.

  5. Was feeling beaten up today. Calf was killing me only did 6 set on the FS got up to 295 and called it, -30 from last time we did that… did one rd of the lunge portion and had to call it. Calf was becoming a big issue…Till I met Sandra at the 430 class. Within 3 min of terribly awesome that she did to my leg I was walking no problem….Girl knows her shit! Thank you again Sandra!!!!

    Excited for a rest day I could really use it

    1. sandra

      No prob that’s why I’m called the terminator at work. Iol. No really that’s what I’m called. Glad to help ps quit trying to figure me out nerd

  6. Chela

    FS 75,85,95,85,95,105,115, failed 125
    Only used 65lbs for the 3rds of 10 cleans, & lunges, blue band for pull ups.
    Completed the 3rds
    of 800 m run & 35 KB swings (thanks to Tanya & Gina)

  7. Tasha M

    Tempo Front Squats 85# my max so far! Used 55# for cleans, mostly because I knew I was going to be beat up. Pull-ups green and red band, Lunges only 26# KB’s and that killed me! Did one of the last 3 sets, used 26# KB for swings, but should of used 35. I didn’t want to run alone more than once, it was scary! :}

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