Wednesday 5.29.13 WODs and News | 71 comments Christian. Snatch 7 x 3 OTM @ 65% 1RM Clean & Jerk 7 x 3 OTM @ 65% 1RM Post Score to Comments. E.C. a little mobility and perhaps a little vitD. 71 Comments Deb R on May 28, 2013 at 9:56 pm We did this on Sunday….. Reply mdv on May 28, 2013 at 10:16 pm Yup. And you’re getting another dose. Reply Greg D on May 28, 2013 at 10:20 pm 5:30 AM Mayhem Shirts Today! $30 Reply rich t on May 29, 2013 at 7:02 am thank you Greg Reply Heather O on May 29, 2013 at 8:10 am Thanks Greg. I will grab mine in the am and leave a check for you. Reply Michelene on May 29, 2013 at 9:40 am Love the 5:30 AM Mayhem shirts – thanks for doing this!! Reply Eddie on May 29, 2013 at 11:48 am Great shirts Greg!! Thanks much Reply Tricia D on May 29, 2013 at 5:22 am HAPPY HOUR(S): Come down to Skybox 109 in Natick (across from the mall) Friday night to celebrate the end of the team challenge and the beginning of summer! It’s going to be 90 degrees so come down any time after 6:30 p.m. There is a room reserved for us. Reply Heather O on May 29, 2013 at 8:09 am Yippee! I will be there for sure, maybe with Kevin too so everyone can convince him to join CFNE also! See everyone there! Xo Reply Michelene on May 29, 2013 at 9:42 am Husband is out of town, bummed to miss it – Reply Tricia D on May 29, 2013 at 10:52 am tear tear Reply Heather O on May 29, 2013 at 11:52 am Oh no…so sad! Reply Colleen (OC) on May 29, 2013 at 11:08 am Can’t wait! Come one, come all! Reply Tricia D on May 29, 2013 at 12:51 pm Good point, Heather, bring anyone along!! Reply Ben Bergeron on May 29, 2013 at 9:53 pm Heather and I are in Utah. Bummed to miss this. Reply Max on May 29, 2013 at 6:51 am Check out this article that Derek recommended http://library.crossfit.com/free/pdf/CFJ_Coach_Vaughn.pdf Really cool Oly article! Great read! Thanks Derek! Reply Derek on May 29, 2013 at 10:46 am “Rock bottom”! Reply ECizzle on May 29, 2013 at 11:04 am That is a great article. Esp re: mobility. It is a great supplement, but will never replace doing the movement! Yes. Reply Andrew Ho on May 29, 2013 at 7:16 am Snatch: 75 (kept it light since I have NO squat snatch, but today actually felt like progress…slow and steady CJ: 135 (grind; power cleaning instead of squat cleaning some reps towards the end) Reply rich t on May 29, 2013 at 7:46 am Snatch – 65# CJ – 115# Reply Andy M on May 29, 2013 at 8:11 am Snatch – 65# C&J – 95# Reply Andy L on May 29, 2013 at 8:32 am Snatch 70# C & J 115# Reply Andrew Ho on May 29, 2013 at 8:51 am I have a pair of Sox tix up for grabs. Rangers at Sox, NEXT Wednesday, June 5. Game is at 7. Free of charge so long as its a Crossfitter. Email me: firstname.lastname@example.org Reply Andrew Ho on May 29, 2013 at 12:04 pm Tix are gone. Thanks. Reply Greg D on May 29, 2013 at 8:53 am Snatch: 80# Clean & Jerk: 115# Reply Jen W on May 29, 2013 at 9:15 am Snatch: 65# – I’m happy we’re doing these, as I need to work on form / technique C&J: 95# – The last three sets got spicy; quads are still screaming from Murph Reply Ali G on May 29, 2013 at 9:20 am Snatch: 60# Clean and Jerk: #85 Reply Rachel E on May 29, 2013 at 9:26 am Snatch: 65# C&J:85# Reply Michelene on May 29, 2013 at 9:41 am Snatch: 33# C&J: 55# Reply Rick W on May 29, 2013 at 9:47 am Snatch: 95# C&J:115# Row 6 X 1 Min On 1 Min Off (278M to 288M) 15 REP OHS 105# 5*10 pullups / 3*5 HSPU Reply Craig B. on May 29, 2013 at 9:57 am Snatch: 95 C&j: 145 3 rep pp: 195 Reply Chris M. on May 29, 2013 at 10:02 am 1. Snatch – 115# 2. C&J – 145# 3. “Death by 10m row” – 26 rounds + 205m … power snatch/clean – still trying to rest my knee. Reply Annmarie on May 29, 2013 at 10:11 am Snatch 40# C&J 60# Reply Ashley R on May 29, 2013 at 10:29 am Snatch: 55# Clean and jerk: 75# 2 mile cash out run I am hoping some extra cardio will help make a few changes since I did not exactly pull big numbers from the Team Challenge (sorry team!) Although I am a clean eater I did learn I typically eat too much protein in comparison to carbs and it has been good to dial back the drinking a bit. All in all I was able to learn a few new things. I will def. keep Zoning!! Can’t wait to see which class won Reply Rick W on May 29, 2013 at 11:38 am 6:30 AM won. No contest really Reply denise sullivan on May 29, 2013 at 5:17 pm you don’t know who your messn w…ashley, i def noticed a diff in you physique and times, be very proud Reply Derek on May 29, 2013 at 10:45 am Snatch-155×5 sets, 165×2 (it’s been a year since I did a 1rm snatch so I’m guessing a bit) CJ- 190 across Good times with the 6:30. Great class! Reply Derek on May 29, 2013 at 10:46 am Get well soon, Harry!!! Reply JoeV on May 29, 2013 at 11:47 am I second that!! Reply Eddie on May 29, 2013 at 11:52 am Snatch: 65 Felt much smoother today than Sunday. C&J: 95 Split Jerks are a big goat. Great to work on them. Reply JoeV on May 29, 2013 at 11:52 am Snatch: 65# / C&J 95# (nothing felt connected today) Cash out: Tabata row then burpees OTM with Michelle, Maura, Will, Lori and Kathy (great idea – thanks for the push) Reply Chad M on May 29, 2013 at 12:16 pm Snathch@115; C&J@135. Missed yesterday so 21-15-9 Skierg calories/T2B (original thought was ring dips, after the skierg, that wasn’t going to happen.) Reply Jill on May 29, 2013 at 1:05 pm Snatch: 35#, C&J 65#. Kept it light to work on form and ease back in after injury. Felt good to lift again. Reply Colleen (C4!) on May 29, 2013 at 1:07 pm Snatch 70, C&J 100 I cheated on the Naughty Nooners and went to the 9:30 class. Now that’s a naughty class. There’s a certain Nooner who’s wife goes to the 9:30. She’s more Naughty than he is. It’s hard to snatch when laughing! Reply Ashley r on May 29, 2013 at 1:36 pm Does her name start with a ‘t’. Hmmm or maybe a ‘d’ Reply laura c on May 29, 2013 at 1:58 pm big time!!!! LOVE the 9:30 ladies:)! Reply Ken K on May 29, 2013 at 1:44 pm Snatch – 105 C&J – 115 Reply Melinda on May 29, 2013 at 2:18 pm Snatch: 70# C&J: 90# Good WOD for attention to form, felt good. Thanks Ashley for all the help today! Reply Liz M on May 29, 2013 at 2:27 pm Snatch: 45# Clean&jerk: 87# needed the practice on the split jerk Reply Ron R on May 29, 2013 at 2:54 pm Snatch – 65# C&J – 65# Good to be back after weeks of travel! Also – Thanks to Greg on the t-shirts. Very cool. Reply Neeb on May 29, 2013 at 2:58 pm 100/150 3RM Push Press 185 Get some rest Coach Harry! Reply Sara C on May 29, 2013 at 4:05 pm Snatch: 40# C&J: 65# I’ve been thinking a lot about transformation this month, but maybe not in the same sense as others. I’ve been looking at my progress over the past year (I started CF in earnest a year ago April) and trying to understand and appreciate the gains I have made. I think it’s so important to do this, especially because we all tend to beat ourselves up a bit from day to day…should have been faster, should have gone heavier, shouldn’t have eaten that, etc. But when we look at progression as a whole, over the course of a year, it’s pretty outstanding and awfully cool. So, today’s point of transformation for me? A year ago, at the internal team throwdown, I could not clean 65#. Not once. Coach Ali was on my team and could not have been more encouraging and celebratory of my 55# max clean, even as she threw 195# up overhead without issue. Today, my 1RM is right around 100#, sometimes 105#, so I did this movement at 65#…the weight I could not do even once last year. On my last set of reps, Coach Kevin watched me and then said “like a pro!” Like a PRO? That meant the world to me. And, the truth is, I knew that I had nailed it on that lift. Not that it was a huge weight by any means, but my form was as good as (or better than) it’s ever been. It was a year’s worth of cues and hints and generally great coaching coming together really well. Listen to those cues…take them to heart and incorporate them into everything you do. Thanks today to… Coach Kevin: “Elbows up.” (<—about a zillion times) Coach Heather: "Let the bar roll back when you catch it." Coach MDV: "Take your time off the floor." Coach Ali: "Fast elbows. Get under the bar." Coach Meg: "Pretend you are scraping your shirt off your chest." Reply Ashley R on May 29, 2013 at 4:46 pm Nice perspective Sara..the great thing about Crossfit is the emphasis on what your body can ‘do’!! Clearly yours has ‘done’ a lot this past year. Nice job- BTW- the side effect is that you look pretty awesome too. Woo-hoo!!! Reply Deb R on May 29, 2013 at 5:06 pm Weally, weally great Sara!!:) I remember your first day at CFNE like it was yesterday! Time flies when your having fun! Reply Laura c on May 29, 2013 at 5:20 pm True DAT! I chuckle at myself at times when I get frustrated over a wod and think of how far I’ve come… Not to mention how we compare outside our little crossfit bubble:)! Reply Sam on May 29, 2013 at 7:34 pm nice, Sarah:-) Reply Sam on May 29, 2013 at 7:34 pm Sara Reply Ben Bergeron on May 29, 2013 at 9:57 pm I really like this a lot. Thanks Sarah. Reply Ali on May 30, 2013 at 12:54 pm You are awesome Sara! Reply denise sullivan on May 29, 2013 at 5:20 pm 50/60 not my best, but i’ll take it for a bad morning so glad to have come….life’s been tricky Reply Brian L on May 29, 2013 at 6:25 pm snatch- 115 C&J- 135 Reply Alison on May 29, 2013 at 6:43 pm snatch – 35#. The squat snatch is such a hard movement for me. C&J – 55#. Thanks for the great coaching on my jerk, Max. It made all the difference. I really nailed the last couple as a result. Woo hoo! DU Practice — working on not working so hard. My jumps were better, lower, less effort. Greg D. – great job on the tshirts – thanks! Harry – wishing you a speedy recovery. Reply Kristin B. on May 29, 2013 at 7:34 pm Snatch: 65# C&J: 95# Reply Mike R. on May 29, 2013 at 8:18 pm Snatch: 75# C&J: 115# Reply Sarah S on May 29, 2013 at 9:39 pm Snatch: 50# C&J: 75# Reply Erin on May 29, 2013 at 9:41 pm Snatch 45# C&j 70# Reply Geoff L on May 29, 2013 at 9:50 pm Snatch 115 C&J 170 Reply LEARD on May 29, 2013 at 10:15 pm Snatch: 80# Clean and Jerk 145# Reply dylan r on May 29, 2013 at 10:58 pm Snatch: 85 C&J: 115 Reply Maureen B. on May 30, 2013 at 8:16 am Snatch: 45# C&J: 65# Reply FOX on May 30, 2013 at 1:41 pm snatch: 70# cleanandjerk: 95# Reply Trackbacks/Pingbacks #WODsohard | Wednesday 5.29.13 - [...] May 28, 2013 Categories: CrossFit New England [...] Submit a Comment Cancel reply Your email address will not be published. Required fields are marked * Name * Email * Website Comment Notify me of follow-up comments by email. Notify me of new posts by email.