Tuesday 07.02.13 WODs and News | 91 comments Shoulder distraction. Great mobility exercise if we’re going over head, getting on the pullup rig, getting inverted…or all three! AMRAP 20 5 HSPU 7 C2B Pull Ups 10 1-Arm DB Squat Snatch (35,25#) Congrat’s to all our Master’s competitors this past weekend,Rick Wanstall, Mike Gorgio – 3rd Place, Eric Rapisarda – 3rd place, Jerry Fireman – 1st place! 91 Comments Newer Comments → Sam on July 1, 2013 at 8:57 pm Does anyone know what time the class or classes will be offered July 4th? Reply Geoff L on July 1, 2013 at 9:09 pm One class at 8 AM Reply Matty Noits on July 2, 2013 at 10:23 am Thanks Geoff, The Neutra’s will most likely be there…AMERICA!!!! Reply michelle on July 1, 2013 at 9:20 pm Way to go Jerry, Mike, & Eric!!!! Great work, guys!!! Reply michelle on July 2, 2013 at 6:35 am Congrats, Rick W!!! Reply Craig B. on July 1, 2013 at 10:53 pm Congratulations to the 6:30 am crew who kicked ass this weekend… Great job Jerry, Rick, and Mike G. and Rap from the 8:30 did ok too!!! Very cool seeing all of them lay it all on the line. Nice work men!! Reply KarenH. on July 2, 2013 at 7:53 am Congratulations to all who participated!!!!! Nice job!! Reply John G on July 2, 2013 at 8:28 am Booyah!! Reply Rick W. on July 2, 2013 at 9:08 am Thank you Craig and thanks for coming out this weekend too. It really meant a lot to see you, Eric, JC, Ben & Heather,Dan, Scott and Allison (hope i didn’t miss anyone) there rooting us on! Reply Jerry on July 2, 2013 at 9:54 am I’d like to also say thanks to those who gave up part of their weekend to cheer. The real Doug Bell was there, Paul was judging and Andrew volunteered. I think we are still forgetting a few. The cutest was Rick’s daughter Emma taking pictures of her dad with a camera that was nearly as big as her. Reply Ali G on July 2, 2013 at 12:24 pm All I can say is that CFNE crushed this competition and I was completely inspired by all of our athletes – incredible and so much fun to watch. I need to keep working to keep up with Mike G! Reply JC on July 1, 2013 at 11:18 pm Also, big shout out to Rick who did an amazing job as well! Congrats. Reply Rick W. on July 2, 2013 at 9:08 am Thank you Reply Krystle on July 2, 2013 at 5:13 am YES Reply Krystle on July 2, 2013 at 5:14 am I feel like EC on a running day Reply Maureen B. on July 2, 2013 at 2:17 pm Biatchalete Reply Laura c on July 2, 2013 at 3:39 pm I can’t Believe I’m gonna miss this…. Did 5×5 cleans… Up to 80#. Had way more in tank but was already 20# heavier then the rest of the girls so stayed there… I miss cfne!! Reply Andy M on July 2, 2013 at 7:49 am AMRAP 20: 8+2 Rx Congrats to all the Masters! Reply Heather V. on July 2, 2013 at 9:09 am Nice Rx Andy! Reply Sammy B on July 2, 2013 at 7:49 am AMRAP 20: 9 rounds + 13 (2 abmats, banded kipping, 20#) Phew. DB snatches very hard. Depth questionable … required more flexibility than I posess right now. Shoulders feeling it. Reply Sean on July 2, 2013 at 8:01 am Nice job masters. They competed against some very talented individuals. Loved to see it. Reply smw on July 2, 2013 at 2:14 pm Congrats masters. Wish I were there. Reply Heather O on July 2, 2013 at 8:02 am Congrats to all of the Masters competitors!! You guys are awesome! Reply Michelene on July 2, 2013 at 8:04 am AMRAP 20: 8 rounds (2 abmats, reg PUs & 15#) Congrats to the masters – great job!! Reply Tricia D on July 2, 2013 at 10:20 am fast! great job!! that was a hot one :). Reply Heather O on July 2, 2013 at 11:34 am Nice job girl! I hope you had a great vacation. xo Reply Heather V. on July 2, 2013 at 11:58 am Killing those pull ups! Nice! Reply Big Mike on July 2, 2013 at 8:38 am AMRAP 20: 6 & 17 (Pike Push Ups)… and the first round of DBSCS were snatches with squats. Once I lubed up I got a little bit of depth. If the Dumb bell squat clean thruster had a slightly better looking sister-she would be the dumb bell squat clean snatch. Good news was that I got all of the C2B’s unbroken today…little wins. Reply Heather V. on July 2, 2013 at 9:09 am AMRAP 20: 8 + 2 at 20# Did this at Reebok One a few weeks ago… I am pretty sure today I was slower, C2B’s were sloowwwwwwww. Good news, did every round of HSPU’s unbroken. Reply Andy M. on July 2, 2013 at 5:06 pm Like any goat you seem to eventually crush them as in the HSPU’s. Nice job! Reply Rick W. on July 2, 2013 at 9:11 am AMRAP 20: 7 Rounds plus 10 reps – RX (Power snatch then squat) OTM 14, ODD – 5 Ring Dips, Even – 3 OHS 65# 5sec hold at rock bottom. Reply Dan C. on July 2, 2013 at 9:17 am 10+14 (45# DB) Reply Rachel E on July 2, 2013 at 9:20 am I hope you added the 5 reps I made you miss when I slow-strolled in your path from bar to dumbbell Reply Dan C. on July 2, 2013 at 12:50 pm Haha, I actually added 5 ROUNDS. Too generous? Reply Rachel E on July 2, 2013 at 4:03 pm nahhhhh Reply Rachel E on July 2, 2013 at 9:19 am Modified AMRAP 20: 5 20# WB front squats 7 24″ box jumps 10 20# WB squat cleans 12 rounds + 13 Way to represent, Masters competitors! Congrats! Reply Chad M on July 2, 2013 at 9:37 am So my first WOD in almost 2 weeks will have HSPUs in it…I guess I’m in. Reply Chad M on July 2, 2013 at 9:37 am Oh and Masters Competitors, when I grow up I wanna be just like you. Reply Colleen (OC) on July 2, 2013 at 10:02 am Suicidal Turk: AMRAP 10: Suicides (@ 20, 40, 60, and 80 feet) 2 Turkish Get Ups (1 each arm) 6 rounds plus the running. Was halfway done with the first TGU when time was up, so I didn’t count that. My 35# KB is too heavy, so Todd used that, and I used a gallon milk jug filled up with water. HA! That’s about 8.5#. Lighter than I normally go but I couldn’t find anything heavier. 2 minute drill (x2 with 1 minute in between): 12 and 9. Next time, two minute rest in between instead of 1 minute. Reply Colleen (OC) on July 2, 2013 at 10:07 am I also forgot to mention on 6/28 (since I was out of town)- it was my 3 year anniversary at CFNE! Thanks for kicking my butt everyday and motivating me to better myself in ways I never thought were possible! Reply Heather O on July 2, 2013 at 11:33 am Happy anniversary girl! xo Reply Tricia D on July 2, 2013 at 2:15 pm Congrats on 3 years oc! We miss u already. Hope u had a nice vaca. Reply Colleen (OC) on July 2, 2013 at 10:30 am Rah, Todd just corrected me. 5 rounds plus the suicides. Reply Tricia D on July 2, 2013 at 10:19 am AMRAP 20: 7 + 2 (box hspu 1 abmat, skinny blue pu, 15#) Great class Ben & Harry – thank you for the help with skill building on the db squat snatch – def a very difficult movement, but glad to go slower and focus on TRYING to do it right with each rep. P.S. You know your a crossfitting family when…your 2 and a half year old says “how was the workout?” to you after. Reply Heather O on July 2, 2013 at 11:32 am Oh my gosh that is the cutest thing ever! She is so precious! Great job today girl with those skinny banded pullups! I am hoping to get back on a regular schedule again next week and see you then. Happy almost 4th! xo Reply Doole on July 2, 2013 at 10:26 am Congrats Rappopotamus, Mike G, Rick and Jerry! Great job guys! WOD – 9+11 w/45# DB. Left shoulder was exposed in this WOD. Need some dedicated MOB work there 2min double under challenge – 161 pr – 97 straight PR! Bent over rows 5×5 @ 145 Reply Colleen (OC) on July 2, 2013 at 11:06 am Doole: 161. Colleen: 12. Hmmm. Reply rich t on July 2, 2013 at 11:23 am AMRAP 20 – 5+5 (25# DB, 1 abmat + 10# plate) feeling the 180 miles of biking from this weekend. Reply Andy M. on July 2, 2013 at 5:07 pm Only 180 miles? I’m guessing it was all up hill to boot! Way to go. Reply Judi on July 2, 2013 at 11:35 am Congrats to all the master competitors!! AMRAP 20: 8+6 reps, push-ups , C2Bs, 15#) Reply michelle on July 2, 2013 at 12:03 pm Jackie: 11:17 rx off pr 5 min amrap w kb: 3+7 Reply Ali G on July 2, 2013 at 12:22 pm 7 RX Reply Melinda on July 2, 2013 at 12:25 pm AMRAP 20: 8+4 at-home version (sub push ups for C2B, rest Rx) Yay for kipping HSPU…finally! Reply Heather V. on July 2, 2013 at 1:12 pm Awesome on the HSPU’s!!!! Reply lori on July 2, 2013 at 12:36 pm 5+4 RX. all HSPU unbroken! Reply Colleen (C4!) on July 2, 2013 at 1:04 pm AMRAP 20: 8 + 10 Rx I really loved this WOD! My two nasty goats were there; it is was great to get better at both HSKPUs and C2B as the WOD went on. Loved it! I got my HSKPUs back after “losing” them on a WOD last week. Woot, woot! Reply Heather V. on July 2, 2013 at 2:23 pm Nice! Reply Annmarie on July 2, 2013 at 1:14 pm AMRAP 20: 15#DB snatches, 1-mat, 1-35. 1-10 for hspu, pull ups rx Reply JC on July 2, 2013 at 1:50 pm Amrap 20: 9+8 (power snatch/front squat) Post WOD: OTM 20 – Odd – 5 T2B Even – 10 WB I got some fantastic advice from Heather today. After the Amrap 20, I asked HB “what do you do when you have more work to do, but you don’t want to do it?” She looked at the clock as it was about to hit the top of the minute, and said “you start in 3-2-1 GO!” That was all I needed. It took all the “thinking” out of it. It’s amazing how much easier it gets when you harness the mental side of things…and it wasn’t so bad after she gave me the push. Thanks Heather. Reply Ken K on July 2, 2013 at 6:54 pm cool Reply Chad M on July 2, 2013 at 2:28 pm AMRAP20. 10+8 Rx Reply Andy M. on July 2, 2013 at 5:09 pm Seems you haven’t lost the HSPU’s Chad. Reply Chad M on July 2, 2013 at 10:10 pm Thanks Andy, That’s what happens when you have beasts all around you. It used to be a short list of beasts and now it seems they’re multiplying faster then ever. Reply Jared S on July 2, 2013 at 3:23 pm AMRAP 20: 10 + 10 Scale 2 (Power snatch/front squat) Shoulder mobility is embarrassing. I feel shame. Reply Jim B on July 2, 2013 at 3:29 pm Amrap 20: 8 + 6 Rx Reply Ho on July 2, 2013 at 3:50 pm AMRAP 20: 6 + 3 Rx except 45# snatches instead of 35# OTM x 12: 3 ring dips full range and 2 95# OHS with 5 second pause at bottom, alternating Midline is the root of all evil. Like a wet noodle on the HSPUs and the OHSs. On the upside linked C2B for the first time…was able to do 4 and 3 throughout. Reply Jen W on July 2, 2013 at 5:49 pm Nice! Reply Bubba on July 2, 2013 at 3:53 pm Amrap 20: 12rnds+8. (46# dumbbell) 12 otm. Odd. 5 ohs 95# pausing at bottom Even 10 ring dips 2 minute DU drill 127 sucked. Reply Big Bri on July 2, 2013 at 9:44 pm WTF are you kidding me! Reply Bubba on July 3, 2013 at 10:47 am Thanks Bri! Things went well for me! Pieced together a 46 lb dumbbell that kept coming loose. Really got into the squat snatches everything else unbroken. Should have done deposits on the HSPUs Reply Krystle on July 2, 2013 at 4:06 pm AMRAP 20: 7+10 (20#) should have done 25# those weren’t so bad… Rest RX Reply Jen W on July 2, 2013 at 5:49 pm @ The Athlete Lab (MN): 8 rounds not for time: 3 each leg: heavy reverse lunges in the front rack (105#) 3each arm: kb thrusters (16 kg = 35#) 10 GHD hip extensions 100m sled pull (1@70# added, 2@50# added) This was interesting. Those lunges got tough quickly. The hip extensions were the kind where you lower to parallel without breaking at the hip; that lasted two round before I went to regular back extensions – hammies were fried. And the sled pull just sucked. 100m is a long way. Maybe could have gone heavier on the thrusters. Reply L.J. DiCarlo on July 2, 2013 at 6:11 pm AMRAP 20: 10 + 5 Rx Reply Ken K on July 2, 2013 at 6:55 pm AMRAP 20 8+2 Reply Ken K on July 2, 2013 at 9:12 pm Learned kipping HSPU! Thanks to Max and Harry for the tips, and Heather for support. Awesome workout. kicked my a**. Reply Big Bri on July 2, 2013 at 7:23 pm AMRAP 20 – 11 + 2 Rx’d. Congrats Jerry, Mike, Rap and Rick! Awesome work. Reply Kate on July 2, 2013 at 8:26 pm Solid!!! Reply Christian on July 2, 2013 at 8:33 pm Nice job, Bri! Reply Corey on July 2, 2013 at 7:45 pm 5+17rx Fun workout Reply Christian on July 2, 2013 at 8:22 pm 8+12 (box HSPUs, snatch then front squat with right shoulder) First time doing rx HSPUs pre wod (not WOD ready yet), first time doing chest to bar, and first time single arm snatching since September!! Reply Kate on July 2, 2013 at 8:25 pm 8 + 12 with hspu on the paralettes .. C2Bs have come a long way since regionals but I still haven’t figured out how not to tear my hands Reply Mike R. on July 2, 2013 at 8:44 pm 6+17 Rx DB squat snatches were brutal. Thanks for all the tips, Geoff. Huge help. Reply Geoff L on July 2, 2013 at 9:23 pm Great job man, really improved at the end Reply Dan T on July 2, 2013 at 8:54 pm 6 + 2 35# snatched db lowered to shoulder then squat, hspu’s w/ 1 abmat Great working with 730pm crew Reply Geoff L on July 2, 2013 at 9:20 pm 7 rds 45# + deficit paralette HSPU Reply Maureen B. on July 2, 2013 at 9:28 pm 5 + 17 (20#, regular PU’s, 2 abmat HSPU) woof Reply Erkin on July 2, 2013 at 9:32 pm 6 rds + 8 (25#, green band C2B, box HSPUs) Reply Carol on July 2, 2013 at 9:50 pm 5 hspu knees off 30 inch box 7 c2b with green band 10 1- arm squat snatch with 25# DB 10 rounds+4 c2b/green band Reply Jen P on July 2, 2013 at 9:57 pm 9rnds ( maybe 10) + 8 (15#) green band C2B Reply AK on July 2, 2013 at 10:04 pm At the Olympic Training Center in Lake Placid, NY chaperoning the Life of an Athlete Human Performance Project student session. Today’s WOD “5hr drive”: 60:00 3v3 volleyball/ 2v2 basketball with my students. WOOF! 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