congrats to Rob Sifton and Rob Corson (both Big Dawgs...can i hear a group howl!!!) who finished 2nd in both of their age groups in the 5K run for the whales in Hawaii on a recent visit there...just another proof in the pudding that we can out run runners without running...i love it....it's actually so funny i'm giggling...cause those darn runners work so long and damn hard on that running thing....oh well...
http://www.pacificwhale.org/news/news_detail.php?id=375
WOD:
build quickly to a tough 1 for a thruster
barbell must be taken from floor and paused overhead for 5 sec
you must power clean it first, then perform thruster
rest 5 min
3 rounds for time;
10 R arm db power snatch - 40#
20 R arm periscope lunges - 40#
10 L arm db power snatch - 40#
20 L arm periscope lunges - 40#
knee grazes ground on lunges, arm MUST be locked out at start and finish of all lunge reps
periscope lunges are lunges performed while having one arm completely locked out holding DB overhead as you walk
hips must come to full extension on snatch before DB is lowered for next rep, you must dip to catch, you cannot muscle snatch it
post thruster load and time to comments
25 comments:
and the workouts keep coming....so pumped up...thank you coach
205#,8:21, the part I thought would give me issues (snatches) didn't, and the part I thought I would fly through (lunges) I didn't, great workout.
8:39
Much slower than I had hoped. My whole body is tired.
thruster - 232lbs
WOD - 7:52 as rx'd
my shoulders are still blasted from J.T.
Oh yeah, I totally called this one..
Oh, I forgot:
275 Thruster
295 Failed
192 thruster
failed 212 at thruster bottom frikin squats
7:47
did a 100lb thruster, still rehabbing hip up.
used 30lb for snatch/lunges
8:34
haha my word is "mench"
would that be mens bench press?
201.5 thruster, just got it.
7:50 metcon. Burn in quads was unreal so lunges were brutally slow. Don't know if I missed warming them up well or what but wow, intense burn there.
Now I know what Mike was groaning about so loudly; nice work on the sub-7 performance.
178# Thruster Hold-up
Could not get 185 over my head today...next time.
WOD
7:51 My Legs are toast! Active shoulder practice in HSPU and static HSHold has helped out a ton!
You guys are beasts! 275# Power Clean Thruster!!!! Well done!
Hey Fitzy, you do post anymore?
150# Thruster (happy as I have not Power Cleaned that before and the Thruster was a new PB for me as well)
11:23
Fried me
Tabata Squats 2 days ago is hurting me on this
182 for thruster
10:30 for WOD
Left shoulder was limiting factor on periscope lunges.
Rory, you are a beast!
185lb thruster
9:54 metcon- power on the lunges was limiting factor
posting my goals for March to hold myself accountable
10 consectutive HSPU's and 135lb OHS. To achieve this I will add both excercises to my daily warm-up
210# thruster
10:56 for the WOD
my glutes are brutually sore for some strange reason:)
Thruster - 210
New pb, for clean and thrusters, and better than my previous jerk.
12:48 - way too slow
Nice work Rob & Rob!!!
Thruster 175. Think I had more, but experienced the shoulder "click" to which I've learned to listen.
5:30 but totally misread the workout and did only 10 lunges.... dammit.
185/9:09
Lots of fractioning today. I need to be tougher and push harder...
Rob and Rob - nice work!!
Age categories???
I'm visualizing Corson kicking the walker out from under his competitor(s).
Thruster: 209
Time: 8:56
Legs were burning real good from the 2nd round on.
Thruster- 172lbs
5:55
Staight through on all snatches...I am sure I was guilty of doing muscle snatches as I got tired
Straight through on 1st round of lunges. second and third round few fractions..lowest reps in third round was 6.
Good day to have short legs and strong shoulders
oh yeah ...great job in Hawaii Sifton and Corson
185 lbs Thruster
WOD 13:42 as rx'd
Rob and Rob way to go in Hawaii!!
Thruster - 185, 195(f). Short on time so stopped there. Should have been 200+.
+
Metcon
6:46
195 thruster, just missed 205
9:46, left shoulder limiting factor for this wod, alittle weaker.
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