Black Box Summit - part 2 coming soon....A. Power Snatch - 2-3 x 5; rest 180 sec
B. Hang Power Snatch - 2-3 x 5; rest 150 sec
C. Snatch High Pulls to sternum - 2-3 x 5; rest 120 sec
D. Snatch - 2-3 x 5; rest 90 sec
post highest load for each letter to comments
(i.e. A-175, B-180, C-210, D-185)
post as well the % of your score for C relative to score for D
(i.e. 125% of D)
2 pulls only on snatch pulls, no 3rd pull; just full extension
Happy Birthday, OPT !!
ReplyDeleteEnjoy this great Winter day and enjoy your celebration!
Paige
Happy Birthday OPT.
ReplyDeleteThanks for all your effort and thoughtfulness you put into this community / family. I have really enjoyed the last few months.
Aha.. Birthday..? I didn't know. (how could I possibly?). Congrats Coach! You contribute an enormous amount av of inspiration for so many! Deeply greatfull. Have a great day!
ReplyDeleteHappy Birthday, Coach.
ReplyDeleteHappy Birthday, OPT! Enjoy your day and thanks for everything you do.
ReplyDeleteHappy Birthday, OPT, thanks for putting all the time and effort in to help us become better athletes and people! Have a great day with your family!
ReplyDeleteHappy Birthday OPT, thank you so much for all that you do here and the programming. I'm in the best shape of my life now.
ReplyDeleteHappy Birthday! Have a great one and thanks for all your time and effort. Seriously. Huge positive impact on my life in multiple areas.
ReplyDeleteHappy Birthday James. Have a great day.
ReplyDeleteHappy Birthday! Wow. Robb Wolf and my husband's birthday too!
ReplyDeleteHave a kick ass day!
Happy Birthday James.
ReplyDeleteAll the best for this next year
thanks for everything
Aha Happy Birthday Coach, have a good one!
ReplyDeleteHappy Birthday James, thanks for everything and have a great day
ReplyDeleteBon conmpleano James. Will see you on the 30th for Nutrition 201. Cheers.
ReplyDeleteIan M
Happy Birthday Coach.
ReplyDeleteThank you for all that you have done and continue to do for this community.
Happy birthday, bro. I'm glad Paige remembered because I have no memory for birth dates.
ReplyDeleteI gave these pancakes a whirl this morning and they were pretty good. I might do them again with a banana instead of honey just to add some more moisture to it. They are really dense and require a bit of work when cooking. This is from Mark's Daily Apple:
Coconut Pancakes
Drizzle these with honey and berries, wrap up some bacon and eggs for a Primal breakfast burrito, or just eat them plain. These things are incredibly easy to make.
Ingredients:
4 eggs
1/4 cup coconut flour
1/4 tsp vanilla extract
1 pinch nutmeg
1 pinch cinnamon
1 tablespoon honey
1/4 cup coconut milk (full fat)
Method:
Mix these ingredients and let them sit for five minutes. Oil or grease up your pan and heat over medium heat. Pour about a 1/4 cup of batter for each crepe, allowing each side to brown before flipping it.
Hopefully some of the old school dawgs read today and catch this post...
Happy Happy!
ReplyDeleteYummy Geoff.
ReplyDeleteI am home tomorrow for 2weeks. That is going to be on the menu for sure!
Thanks
Happy Birthday, OPT!
ReplyDeleteHappy Birthday from the Maiers!
ReplyDeleteHappy Birthday James.
ReplyDeleteToo bad the Dawgs didnt know in advance, maybe we could have came up with a suitable gift after all you do for us here.
Geoff, I'll give those pancakes a try. Cant go wrong with breakfast food.
happy bday James!... hope u have a filling and blessed day!...
ReplyDeleteA- 162
B- 162
C- 203
D- 135
c/d- 150%
notes... all sets of 3... stayed at 135 on d 2 ensure gd low catch... still working on this aspect of the snatch...
~gm2
Happy birthday James. Thank you once again for creating this amazing community.
ReplyDeleteA: 130
ReplyDeleteB: 125
C: 165
D: 120
% = 137.5%
I will credit my lack of snatch work with the "low" numbers. I am happy with how I did but I definitely feel like I could have gone heavier on some of the lifts.
P.S. Going heavy on olympic lifting is always fun when their are no rubber weights in sight. Gotta love them globogyms.
A) 145 (2)
ReplyDeleteB) 135
C) 185
D) 135.
My lifts from the hang need work. I'm sloppy at getting full depth on the snatch.
A) 65kg (2)
ReplyDeleteB) 65kg (2)
C) 75kg
D) 70kg (2)
full snatch felt hugely better than power snatches.
I have been doing all the training for the last 5 days but I have been very busy with work and have not posted. I am going back to post for the other days.
in summary yesterday came off the rails after the 3rd of the 5 round wod and the fastest I could go on the 800s would have been about 70% on a normal day.
A. 135
ReplyDeleteB. 135
C. 155
D. 115
135%
Notes: Held off on going heavy with squat/full snatch as my knee doesn't like it. Need to work on the catch. I feel like I'm much better with the power snatch and the bar moves better from the hang position. Enjoyed this!
Happy Birthday OPT! I appreciate everything you do for us. Your passion for training is unmatched. Hope you had a great day.
ReplyDeleteHappy Birthday James!! Your "gift" is taking people to places they never thought possible our "gift" is going there with your guidance. I hope you saw some of that yesterday. Thank you for everything I hope you enjoyed your day.
ReplyDeleteThis comment has been removed by the author.
ReplyDeletehappy birthday OPT!
ReplyDeleteA. 52,5kg
ReplyDeleteB. 52,5kg
C. 70kg
D. 50kg
140%
A. 40kgx3, 45kgx3, 47,5kgx3, 50kgx3, 52,5kgx3
B. 45kgx3, 45kgx3, 47,5kgx3, 50kgx3, 52,5kgx3
C. 52,5kgx3, 57,5kgx3, 60kgx3, 65kgx3, 70kgx3
D. 40kgx2(fell over on second rep), 45kgx1(fell over on second), 45kgx3, 47,5kgx3, 50x2 (lost third rep forward)
Wanted to do part 2 of the challange today to practice doing two big days in a row. did this one instead. Felt surprisingly recovered from yesterday. I need to practice OLY so bad. Really, really, usefull. Kept weights light and tryed to analyse. First time ever that i really "went"for it on the full snatch. Fell a couple of times but i got some ralizations from the experience.
Thinking about taking a full week of now. Just to be able to go full force next cycle. Will be difficult though. So addicted to the training now. We'll see.
Happy Birthday OPT
ReplyDeleteThank you for making us stronger in so many ways.
happy birthday james from me and ava. just remember you're not old until every pro athlete is older than you. that's the standard you know.
ReplyDeleteHappy birthday James!
ReplyDeleteI don't want to mess up the scoring page, so I thought I'd post this here...
A quote I ready today in the margin of my journal... made me think of that ohs wod.
"Do you want to be safe and good, or do you want to take a chance and be great?" - Jimmy Johnson
This was the exact conversation I kept having with myself throughout the workout. My last set at 145 was tough, but the hardest part was still the discomfort in my wrists... Would another 30# have been all that much more uncomfortable???
Happy Birthday, James! Enjoy the day.
ReplyDeleteThanks for everything you do for this amazing community of athletes!
Geoff: I'm going to have to give that recipe a try...sounds great!
A: 185
ReplyDeleteB:185
C:225
D: 195
115%
- Very pleased with the final snatch. Felt very strong.
- Snatch pull was too easy. Should have gone higher.
- Had trouble with the HPS. Catch was difficult.
- Gym was closed on Sunday. Had to do this one today (Monday).
Happy B-day, OPT!
Happy Birthday James from me, Alison and the kids. Thanks for all you do. See you soon.
ReplyDeleteA.76
ReplyDeleteB.76
C.85
D.80
106%
Should have gone way higher on the snatch pull but it was the first time I had done them
Then decided to do the 3rd wod from Saturday
50 CTB Pullups
50 Burpees
11:17
First time putting CTB in a timed effort so happy with the way they went
F/137/5'5"/24
Happy birthday James! Thanks for all the effort and time you put into this blog and the workouts that you give us all. I haven't followed your training for a long time (didn't think I could keep up the workouts) but now I'm planning on doing it.
ReplyDeleteCheers,
Simon
A. 160
ReplyDeleteB. 155
C. 205
D. 150
136%
Loved the training, most snatch work in a long time. First time back since early last week. Felt good.
First time doing High Pulls, could probably go much heavier with a little practice.