2015 January 14 WOD

Posted: January 14, 2015 in Uncategorized

3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets

Snatch/Clean Technique

A. 5x ”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – keep it moderate, not heavy.

  1. Justin Harrison says:

    Snatch work- pull drill at 95#
    5×2 95/105/115/125/135

    Metcon- 2x1000m (had to leave early) 3:34/3:35

  2. bigdolan says:


    Damper 4

  3. n2792m says:


    A. Second pull drill-55#
    B. Power snatches-55#,65#,75#

  4. Bryce Miller says:

    3 X 1000
    4:15 – 4:20 – 4:20

    15 min Mobility work

  5. Kent says:

    3 x 1000: 4:29; 4:25; 4:27

    5 x 2: 53/65/75/85/95. 95 was a good ending weight.
    Right shoulder seems to be quite a bit better.

  6. Brett says:

    3 x 1000: 3:49-3:48-3:50
    pull drill #95
    5×2 Snatch 95,115,125,135,140

  7. Rachael says:

    2 x 1000m: 4:14; 4:25
    pull drills at 73#
    5 x 2 Snatch: 73, 83, 93, 103, 93
    Need to work on getting under the bar

  8. Tanya says:

    1k row 3:57
    800m run 3:29
    1mi bike 3:21

    drill 53/63 x 4
    PS 63/65/70/75/75/80

    40 min foam roll/mobility-lax ball both sides top to bottom of spine/yoga stretches at home

  9. jks says:

    Rowing 3:55/4:07/4:19
    Snatch Work
    5×1 @ 75#
    5×2 @ 1×75# / 4×85#

  10. Stephani says:

    Here is a link from Whole 9 Canada about how many meals we should have. Very Interesting.


  11. Melanie says:

    Banana Muffins with Chocolate Chip Streusel Topping
    AUTHOR: Danielle Walker – AgainstAllGrain.com

    4 medium eggs, room temperature
    3 tablespoons honey (optional, but may be needed if bananas aren’t too sweet)
    1 teaspoon vanilla
    2 tablespoons coconut oil, softened
    ½ teaspoon apple cider vinegar
    ½ cup coconut flour
    ¼ cup blanched almond flour
    ½ teaspoon ground cinnamon
    1 teaspoon baking soda
    ½ teaspoon salt
    3 overly ripe medium sized bananas (we’re talking big brown spots)
    ¼ cup milk (I used coconut, but almond works well too)
    ¼ cup chocolate chips (optional)
    For the Streusel
    ¼ cup pecans
    1 tablespoon honey
    1 teaspoon cinnamon
    2 tablespoons chocolate chips (either homemade or Enjoy Life)

    Preheat your oven to 350 degrees.
    Using a paddle attachment in a stand mixer, cream together the coconut oil, honey, and vanilla until is light and fluffy.
    Add your eggs one at a time, mixing well after each one. Add in the apple cider vinegar.
    In a separate bowl, combine the flours, cinnamon, baking soda and salt.
    Slowly incorporate the dry ingredients into the wet ingredients, scraping down the sides of the bowl if necessary.
    Mash the bananas and the milk in a bowl until it has reached a similiar consistency to baby food. Fold the banana mixture into the batter and the chocolate chips if you’re using them.
    Spoon the batter into muffin tins lined with cute parchment squares (thanks Martha!) or these handy and reusable silicone muffin cups. Fill to about ¾ full.
    For the streusel topping, chop the pecans, honey, and cinnamon in a blender or food processor until finely chopped. Mix in the chocolate chips, then sprinkle the mixture over the muffins.
    Bake for 15-20 minutes, until the tops have browned lightly and a toothpick comes out clean.
    I like the store anything made with coconut flour in the fridge for 3-4 days or the freezer for 3-4 months.

  12. MarkDGoff says:

    3:44/ 3:48/ 3:53

    A at 75#
    B 75#, 95#, 100#, 105#, 110#

  13. 4:28
    Similar to last week’s pace

    Worked snatch technique with 33# bar
    Only did 3 sets of B- shoulders sore from yesterday’s HSPU

  14. Elisabeth says:

    3x1000m row
    35# on all snatches for skill work

  15. Stephani says:

    3×1000 row 4.31/ 4.29/ 4.34
    Snatch technique 33#

  16. Bobby says:

    3:32 (not good enough)

  17. Bryce Miller says:

    Sweet Potato Paleo Chili! It is on the stove right now!

    Indulge yourself in a bowl of spicy chili that is full of beef and sweet potatoes. It’s thick, rich and slightly sweet while being grain free, sugar free and dairy free.
    Author: Julie
    Recipe type: Main
    Cuisine: American
    Serves: 10 servings
    2 lbs. hamburger
    1 red onion, chopped
    1 teaspoon minced garlic
    1 large can (29.5 oz) can tomato sauce
    2 cups petite diced tomatoes, with juice
    3 cups beef stock
    3 carrots, chopped (about 1 cup)
    5 small sweet potatoes, peeled and cubed (about 4-5 cups)
    2 bay leaves
    ½ teaspoon thyme
    2 tsp. salt
    1½ teaspoons black pepper
    ½ cup chili powder
    dash of oregano
    dash of red pepper flakes
    In a large saucepan, brown hamburger, onions and garlic. Drain off the fat. Add the remaining ingredients to the saucepan. Mix well, bring to a boil and simmer for about 30-40 minutes or until the sweet potatoes and carrots are cooked through.
    Slow Cooker Option: Instead of simmering the chili on the stove, you can brown the ground beef, add the other ingredients, then put it all in your crockpot and let it simmer on low all day (6-8 hours) or on high for 4-5 hours.

  18. Lucas Holland says:

    Second pull @115
    5×2 ps – 95/115/135/145/150
    5min emom 3 position clean @165
    3×6 fs @225 across
    30 c2b pullups
    30 ring rows
    20 strict pull ups
    20 ring rows
    row – 3:19.5 / 3:38.5 / 3:36.3

  19. Marcia Jo says:


    5 sec: 33# for the first one, 55# for 4
    5×2: 55#, 60#, 65# (had bad technique at this weight), 60# for the last 2 to work on not going around my knees

  20. Kate says:

    No WOD for me today. Mobilized hips/feet/shoulders

  21. Jennie says:

    5:30 WOD
    Missed yesterday but feeling moderately sore quads from FS’s on Monday.
    Bike 1 mile x 3 (rower still hurts leg bad)

    A. 53#-worked at least 5 slow 2nd pulls before each snatch. 5 total reps.
    B. Complete 73#-focusing on improving set up and 1st pull.

    Fun classes tonight!

  22. Shea says:

    Active rest day…
    3 miles on elliptical 24:45

  23. Gerrell says:


  24. Carrie says:

    4:38 / 4:40 / 4:40
    5 pulls @ 33#
    5 x 2 @ 33/43/43/53/53

  25. Kim says:

    4:35/4:31/4:37 damper b/t 5&6
    A. 33×2/45×3
    B. 45/50/55/60/60

  26. Bill B says:

    4.39 / 4.52 / 4.51

    5 pulls @ 65#

    5 x 2 @ 65/70/75/75/75

  27. Matt Z. says:

    135 pull drill
    155/175/175/185/185 5×2 singles
    A few MUs

  28. Sara M. says:

    So, Bryce totally STOLE my paleo sweet potato recipe that I found & was gonna post for my bonus and used it for his bonus point tonight… 😝 Granted he made it and didn’t know I had planned on using it for my point. :roll:;) Lol It was super delicious by the way!

    Anyways… since this week has been incredibly stressful at work (and will continue to be for the next few weeks), I thought it might be a good thing to remind myself and others about the effects stress can have on our bodies. This is a nice simple interactive diagram.


    Being aware of this allows me (and you) to hopefully prepare to use some of the stress reduction techniques that I’ve found in this other article!


    My current mantras: “Breathe in… breathe out…”
    “This too shall pass”

  29. Barbara B says:

    No WOD today. Rest day
    Here is a recipe I hope some can use. It has come in handy this week for slaw, tuna and deviled eggs.

    Paleo Mayonnaise
    1 egg
    pinch of salt
    1/8 tsp dry mustard
    dash paprika
    2 TB apple cider vinegar or lemon juice (I prefer lemon juice)
    3/4 c olive oil
    Place all ingredients except oil in blender. Blend at high speed for 5 seconds. Add oil in a small stream. Store in tightly covered glass container.

  30. Amanda says:

    5 pulls @ 33#
    5 x 2 @ 33# (worked on technique)

  31. Amanda says:

    Here’s a link to a recipe for homemade coleslaw. I skip the shredding cabbage and carrots step and just buy a bag of coleslaw mix. I also use my homemade mayo. It’s quick, easy and tastes good. 🙂

  32. Brandy says:

    4:18/4:25/4:35….can totally tell my carb intake has been low this week. Ugh

    Just did a little bit of 53# Snatch work.
    Not wanting to undo what Wilks worked on today. Feeling pretty good today!

  33. jkeel 40/5'9/175ish says:


    Snatch work at 115#

    30 strict C2B’s and 30 strict ring rows.

  34. MaryLawson Day says:

    One arm air dyne
    3 x 1 mile
    800 m run 3:28
    Worked still with left arm #35 dumbbell
    15 min mobility – squat and rolling
    Tip- go to Target and try the cucumber mint sparkling water!! Yummy treat.

  35. Melanie Ragan says:

    4:27 / 4:35 / 4:45

    Snatch Technique
    A. 33# – 5x ”Second Pull Drill” – stay under 65%
    B. 53# – 5×2 single Power Snatches, climbing

  36. cherie says:


    Snatch/clean tech

  37. Ashley says:

    Row: 5:57, 4:20, 4:17 (last two rows were scaled to 750m)

    Snatch: worked on technique with 15# bar

  38. Jess says:

    All rows around 5 mins, slow and really really trying to work on technique. Got a long way to go, but hey nothing good comes easy.
    Snatch pull drill at #45
    Clean pull drill at #65
    Lots to work on for the technique here too. Thanks for all the tips today Jennie and Jayson!

  39. Patrick M says:

    I pretty much worked on my power snatch technique at 75 pounds 20 reps

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