2017 September 11 WOD

Posted: September 10, 2017 in Uncategorized

We will be providing an entry level nutrition class this Sunday at 1:30 to our new members. All CFJ members are welcome to attend, but it will be geared toward those brand new to monitoring nutrition and/or those that think they may be doing things wrong, dont know where to start, etc. Should last about an hour and a half with plenty of time for questions.

Strength

20 minutes to complete
5×3 Clean Grip Deadlifts** @ <80% 1 rep max Clean, then
Find 1 rep max Clean & Jerk
Compare to July 7, 2017

Metcon

“Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
Compare to November 28, 2014

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Comments
  1. L.B. says:

    DL – all @225
    C&J – 265- failed 270 3 attempts
    Amanda – 6:35 Rx

  2. Kent says:

    C & J: 165-PR!

    Amanda: 8:44
    ring dips and ring rows sub each rd,
    75# squat snatch

  3. J Guthrie says:

    Tired.

    DL worked up to 215#
    C&J tied last week’s PR @ 205# (Jerk felt better than last week)

    Amanda: failed to record my time (can someone tell me from the board?) but it was 12:50 or something like that. Bar MU’s for the 9, pull-ups+push-ups for the 7 and 5. 95# squat snatches felt pretty good. Bar MU’s took foreverrrrrrr.

  4. Joy says:

    5×3 DL 85#x5
    Clean & Jerk 110# pr!

    Amanda: 7:11
    Ring Muscle-Ups: pull ups and rings dips (work neg with toe assist back up)
    Squat Snatches 45#

  5. bigdolan says:

    Metcon 9:42
    135 squat snatches
    Pu on high bar
    Ring dips (depth not great on all of em)

  6. Rob H. says:

    Worked up to 205 on DL
    C&J 205 (tied PR). Form getting better though.
    Metcon. amanda. scaled.
    7-5-3
    RMU’S 1st 5 reps. BMUs after that.
    95#PC+OHS for squat snatch.
    10:55

  7. The Haggs says:

    Joe
    6:53
    95# power snatch (no Squats due to back)
    Ring rows (still resting bicep)
    Push ups

    Hollie
    8:30
    75# squat snatch
    Blue band ring dips
    Pull ups

    Clean & Jerk
    130#
    135# Fx3

  8. Joe F. says:

    DL – 135/135/155/155/185
    C&J – 225 PR

    Amanda
    7:29
    Ring PU
    Ring Dips
    95# Squat Snatches

  9. Wilks says:

    205 C&J
    Amanda – 15:56 all bar MU’s

  10. Kimberley says:

    Strength
    CG DL worked up to 90
    C&J 90, tied previous

    Amanda 6:33
    JPU/strict push ups
    35# squat snatch

  11. Doug Barnwell says:

    C&J:
    1×1@135#
    1×1@165#
    1×1@185#
    1×1@205#
    1×1@235#
    1×1@265#f 3x

    Amanda:
    18:15* (6 MUs + 15 BMUs; RX weight w/ a couple of power snatches)
    *Struggled with the rings for too long. Several failed attempts. Should have moved to the bar sooner.


    50 DB push-ups

    Flight Simulator:
    15:36 RX

  12. Bobby says:

    1.) CGDL: 5×3 @ 135/165/185/215/235

    2.) C&J: 135/165/185/215/235/275/295 – attempted 315# clean – not happening today. 300# is still 1RM C&J.

    3.) Amanda: 12:29 Rx – PR – 1st time Rx – mostly singles, a few doubles.

    4.) Reverse hyper

  13. Matt Z. says:

    To 265, 1 fail 275, ran out of time
    6:37 PR

  14. Shea says:

    Clean grip DL: 85/105/105/105/105
    C/J 105/115/120/125/130/135fC/135 got the clean& failed the jerk
    I think my PR is 132.
    Amanda: 7:50
    Ring pull-ups & ring push ups
    80# SS (not too hard but not pushing d/t neck & t-spine issues)

  15. Monique says:

    Strength
    Deadlift and clean only
    1@85#
    5@115#
    1@125# (previous 1RM is 130)

    Metcon – 4:56
    9-7-5
    Push-ups then burpees
    65# squat cleans

  16. Kim says:

    Strength
    DL @83#
    Clean 118# PR no jerk today
    Amanda
    13:50
    Ring push-ups/Kipping chest to ring pull-ups
    65# squat snatch

  17. Jim D says:

    CDL worked up to 175#
    Went up to 185; failed at either 195 or 205
    Amanda – 12:33 BMU and 115# (135 for 3 reps and decided too much for METCON). Failed several BMU in beginning and 1 on the last round

  18. Brett Christensen says:

    For time: “always remember”
    2001m row
    4 RFT:
    9 RC (short rope)
    11 bear complexes @ 135
    2799m row
    73:13, slow and steady

  19. Elisabeth says:

    Deadlifts 85/90/95/100/105
    C&j 105# 10# pr! Can do more just need to get over the fear of having more weight overhead
    Amanda
    10:45
    Ring rows and push ups
    65# snatches and then into ohs

  20. Joe E says:

    C&J worked up to 185 missed 205
    Amanda: 6:40 with #95 pull-ups and ring dips

  21. LA says:

    Wrist pain, no SS on first 2 rnds
    Amanda – 9:08

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