Thursday 1.16.14 WODs and News | 115 comments “Ferrari” Thumper 30 Squat Snatches (135, 95#) EMOM 20 Double Unders *Workout starts with snatches Post Scores to Comments. Sit back and relax as Kevin helps you set some S.M.A.R.T. goals. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) 115 Comments Newer Comments → rich t on January 15, 2014 at 8:00 pm i saw Kevin’s anti gravity machine today. when i asked, he tried to tell me that it was some kind of compression device for before and after WODS. yeah. right. Reply Big Mike on January 15, 2014 at 8:06 pm This is going to be fun. More like infinite loop. Reply Ho on January 16, 2014 at 8:15 am Thumper: 10:45 (115) Most frustrated I’ve been in months at CFNE. No one to blame for my lack of progress with squat snatches but myself. Onward and upward I suppose, but man that one stung the psychie. I can feel myself falling into a mental rut. Anyway, apologies for my moment of passion runeth over. For me this is so much more than a fitness routine or a chance to workout. And for the most part, nothing but positive has come from this transformation. But sometimes the steam kettle blows. I just want it bad, guys. And max effort coupled with sucking to high heaven can really be deflating. But it’s this community that trumps all, so again, my apologies for messing with the chi (sp?) this morning. Certainly not my intention. Hope you can forgive me. For this time. And for next time. 😉 5×10: GHD hold bench press Crossover Iron Scaps Reply Max on January 16, 2014 at 8:26 am Ho, We all have these days, no one is exempt from times where a workout literally takes a piece of us. I can distinctly remember the first time I TRIED to do “The Seven” rx…the wheels fell off…I finished and contemplated what it was I was doing here…there’s a couple wonderful things about Crossfit – 1. Tomorrow is a new day so get ready for the next one because we know you’ll be back 2. Crossfit tells you what to work on plain and simple. For me it was HSPU, whenever they showed up in a workout they hit me like a ton of bricks and I was sitting in a pile of sweat wondering what the heck happened to me 3. We’ve all been there…everyone on this blog and everyone who has done Crossfit can relate. Now there’s a couple things specific to CFNE that I absolutely love – 1. This blog is not only here for the good times but it’s here for the times where you need support so posts like this are not to be shunned but welcomed…we are all human 2. If you need help on ANY movement there is at least one coach who can help you…and if one of the coaches can’t help you all you have to do is knock on the sensei’s door and he’ll be more than happy to help you with anything. Well there it is…longest post ever…moral of the story is that we’ve all been there, stay tough, understand your weaknesses, kill them, and move on to the next one. Reply C4! on January 16, 2014 at 8:56 am Max-y, Your the best! 🙂 Ken K on January 16, 2014 at 9:50 am After watching you post PR after PR, its good to know that you are actually human. Tomorrow’s a new day and I have no doubt you will PR something this week and next. You always do. Keep up the fight brother! Andrea F on January 16, 2014 at 10:49 am Awesome post Coach Max!!! You’re so right on all of it 🙂 Sumo on January 16, 2014 at 1:16 pm Ho – Tear it back down to the basics and build it stronger by hammering each part of the movement. The strength is obviously there. It’s an oly lift because its a skill lift! KarenH on January 16, 2014 at 3:47 pm great response Max! Brad on January 16, 2014 at 9:30 pm Max: you are always good at putting it into the correct perspective. Great words my man. Sarah W on January 16, 2014 at 9:36 am Thoughtful posts from both you, big guy, and Max. Chi in tact. Reply Colleen (OC) on January 16, 2014 at 10:08 am Super Ho, ha ha ha! rich t on January 16, 2014 at 10:02 am you have been living on a progression gradient that is unsustainable, otherwise you would be contacted by the Justice League for an interview (e.g. Super-Ho). you have surpassed many of us that have been doing this for years and have become a mentor and example to strive for. i have been on a plateau for a while, but i know that you will continue progression, as will i. that progression curve will not be as steep, but it is there and waiting for us. Reply Big Mike on January 16, 2014 at 10:06 am I’m going to go easy on you today….but oh could I have fun with this one. Saving it for the book. Reply Big Mike on January 16, 2014 at 10:20 am I was going to friend you on Facebook today but I think I’ll wait another couple of days JC on January 16, 2014 at 10:49 am Classic! Erkin on January 16, 2014 at 12:10 pm Yep, Big Mike, no doubt you could! P.S.: I never swear, so you can friend me on Facebook anytime! Erkin on January 16, 2014 at 12:28 pm P.P.S.: in public JC on January 16, 2014 at 10:52 am I agree with everything you said. I think the line that Geoff shared with me was “I didn’t say it was going to be easy, I said it was going to be worth it!”. Knowing your commitment and work ethic, you will master this goat, like so many others, and come out much stronger physically and mentally. Reply laura c on January 16, 2014 at 10:58 am bad days make the good days sweeter….. we all need bad days to make us stronger – mentally…. Neeb on January 16, 2014 at 2:22 pm Even a HO needs a hug sometimes!!! Keep your head up!! You crush it!! Reply Jen W on January 16, 2014 at 2:34 pm Ho: Everyone has bad days. It’s what we do with that disappointment/anger that can help us grow the most. Tomorrow is a new CF day. Reply AK on January 16, 2014 at 9:06 pm The ying and yang get everyone. I can’t believe how much your post and Max’s response outline exact emotions I have been through (low and high) since joining CFNE. It’s no surprise that many people responded in writing, and I’m sure MANY more emotionally after reading your thoughts. You have set the tone lately and have been inspiring me to work more diligently at movements that trip me up. I appreciate your post as it makes me feel human and appreciate the challenges along the journey. Reply Mike R on January 16, 2014 at 8:29 am Thumper: 13:01 (105# and didn’t finish one set of the DUs) Reply Greg D on January 16, 2014 at 8:37 am Thumper : 7:52 (95#) I scre Reply Greg D on January 16, 2014 at 8:47 am I screwed this one up today because in the fourth minute I started moving back to the snatches at :30 instead of finishing the 20 DU’s. I got 10-12 DU’s in the final few minutes/rounds. Reply Colleen (OC) on January 16, 2014 at 8:48 am Thumper: 11:50 with 35#, although I clearly did not understand this WOD. It’s not an EMOM… it’s a 20 minute cap. I thought we were just going to keep going for 20 minutes! Dur…. 10 double unders per round- got straight sets of those almost every round, except the time that my rope decided to double knot itself. Reply Heather V. on January 16, 2014 at 8:51 am I feel like it was one of those days… the 5:30am just wasn’t awake today… a lot of us were late today, etc. Reply Erin on January 16, 2014 at 9:58 am Agree. 5:30 crew seemed a little tired today. We need the long weekend or a snow day! Michelene on January 16, 2014 at 11:01 am I was totally confused too even after Harry explained it to me twice. I thought we were alternating the movements starting on the minute. What can I say? My brain isn’t fully operational until I have coffee. Nice job on the DUs! Reply Heather V. on January 16, 2014 at 8:49 am Thumper: 13 something..finished before the 14 min mark (80#) Rough day for me as well. I thought it was 30 DU’s, so I was aiming for that, kept messing up on the DU’s in the beginning rds. Pulled it together at the end. Some rounds I messed up so many times on the DU’s that I just went for 30 sec of attempts. Another round, I would fail a snatch, so I would break and head to my jump rope. All over the place today! Reply Colleen (OC) on January 16, 2014 at 8:54 am It says 30 double unders on the Competitor’s WOD website! Reply Heather V on January 16, 2014 at 8:58 am That is prob why I had 30 in my head… But w/ snatches a weakness, I would have been better off doing 20. Ugh. Andy L. on January 16, 2014 at 8:53 am Thumper: 11:39 105# the du’s went well, squat snatches were tough and slow for me. Great class Harry and thanks to Meg for the tips on the sq. snatches. Reply Jen W on January 16, 2014 at 8:54 am Thumper: 10:56 Rx There was one minute in there where all I got was double unders. I was going to try to do 105# today but I couldn’t get under the bar. 5x 4 position snatch complex @ 65# 5 x 10 GHD bench press w/ 15# bar Reply Heather V on January 16, 2014 at 8:58 am Nice Rx! Reply laura c on January 16, 2014 at 10:59 am I really have not stopped thinking about how proud I am of your progress!!! TRUE DAT! Reply Rick W. on January 16, 2014 at 11:35 am Great Jen! Reply C4! on January 16, 2014 at 4:20 pm Nice! Lovin’ your upward trajectory lately. Awesome! Reply Braatz on January 16, 2014 at 8:55 am Thumper: 7:46 (115#) 5 x 10 GHD bench press w/ barbell Reply Casey on January 16, 2014 at 3:10 pm Sick number, Braatz! That’s a tough one. Reply Rick W. on January 16, 2014 at 3:45 pm You are like the “snatch master” Reply Braatz on January 16, 2014 at 3:53 pm If I had a nickel… Ken K on January 16, 2014 at 4:51 pm LOL!!! Eddie on January 16, 2014 at 8:56 am Thumper: 9:47 (135# Squat Cleans) Reply Derek on January 16, 2014 at 9:19 am 2:40– 135# power snatches. No squat snatches for me these days and shoulder didn’t feel great so I settled on staying light. Don’t think that was the desired stimulus but oh well. Great time with the 6:30 and the after party with the boys. Great coaching by Meg (so jacked she ripped her shirt) and Harry. Thanks guys! Ben’s post wod talk on technique vs intensity and what “threshold” really means was a great message we all need to hear again and again. Thanks, coach! Reply Big Mike on January 16, 2014 at 9:33 am Thumper: 5:55 (85#) Totally screwed the pooch on this one today. Warming up I failed at 115 and again at 95 so swapped to the training bar and went to 85. Then proceeded to get 13 unbroken in the first minute. Something about that bell going off for me. I never warm up well. Double unders, not even sure I got 20 total never mind 20 in the 30 seconds each round. I learned I don’t like jumping in Oly shoes So, not sure I got the desired stimulus today but I did feel good about speed and depth on squat snatches. Reply JC on January 16, 2014 at 11:02 am It takes a big man to announce publicly that “you screwed the pooch”….. Reply Big Mike on January 16, 2014 at 1:02 pm In retrospect, the fact that the NSA officials just showed up at my desk to ask me about my bestiality tendencies, this might not have been the smartest post of my life. Sarah W on January 16, 2014 at 9:42 am Thumper: 10:00 even @ 65# for three rounds and then spent a round stripping and dropped to #55. I did the double unders Rx and had several rounds where I hit 20 DUs in a row. Reply JC on January 16, 2014 at 10:53 am That’s what I’m talkin’ about…DU ninja! Reply Sarah W on January 16, 2014 at 11:20 am I owe you my ego today, I’m riding on my DUs. laura c on January 16, 2014 at 11:00 am shit girl! Nice work! Reply Jen W on January 16, 2014 at 4:43 pm DUs all day! Nice. Reply Rich P on January 16, 2014 at 9:54 am Thumper: 8:59 (85#, 30 seconds of flogging myself with a wire) Started with 95# on the bar, stripped 10 pounds off in the second or third minute, finished with 85#. DU started to show up later in the WOD for some reason, but still not sure I got more than 10 in a round. Messy day. Reply Katrina on January 16, 2014 at 9:58 am Thumper 17:59 (105#, first 4 rnds 30DU, the rest 20DU) OTM10M ODD 2 mu (skinniest band.) Even 10 rebounding bj Reply Heather V on January 16, 2014 at 11:17 am Awesome! Reply Erin on January 16, 2014 at 10:00 am Thumper: 10:55 – 45# and 10 DUs from round 3 and on. Realized after 2 rounds that I would struggle to get any snatches if I went for 20 DUs. Reply Rae on January 16, 2014 at 10:01 am Thumper: 8:52 – 25#. Light on the snatches, the DUs went well. Reply Chris M on January 16, 2014 at 10:02 am 1. Thumper – 10:43 (155#/30 DU) 2. 4 Position Snatch – 95-105-115-115 Rx 3. 5×10 GHD Press – used 20# DB … missed 1 snatch on R9 or would have been sub-10 – super pleased how this went … … no room for a bar with the GHD bolted down in a sad little corner of the globogym I’m visiting this week … Reply Chris M on January 16, 2014 at 10:06 am Power Snatch. Reply Ashley R on January 16, 2014 at 10:05 am Thumper: 11: something 70# with double unders Reply Ashley R on January 16, 2014 at 10:06 am oops. wishful thinking..60#! Reply BrianL on January 16, 2014 at 10:23 am 9:54rx Reply Braatz on January 16, 2014 at 10:54 am Nice! Reply JC on January 16, 2014 at 11:00 am Tapering for Sat. Did a bunch of 2 min drills+ DUs: 1. 2 mins of Burpees (41) + 25 DUs 2. 2 mins of BJs (45) + 25 DUs (unbroken) 3. 2 mins of DLs 145# (49) + 25 DUs (unbroken) 4. 2000m row Reply Michelene on January 16, 2014 at 11:06 am Thumper – Harry helped me with a MOD (thx) since I was doing a light weight and only DU attempts: Work for 10 minutes total, 37 snatches @40# and 30 seconds of DU attempts. I missed 30 seconds of snatches in minute 2 before I figured out we weren’t alternating the movements every minute. Duh. Reply Rick W. on January 16, 2014 at 11:33 am 6:47 95# Goal points 5/53 Reply Braatz on January 16, 2014 at 12:42 pm Great job, Rick. Reply Gradon on January 16, 2014 at 11:53 am Thumper modified. 38 reps (thanks for the mod Harry) 7 Min AMRAP Squat Clean 85# 30 single unders EMOM Reply michelle on January 16, 2014 at 12:09 pm Thumper: 80#/ 30 du for 3 rounds/ only 5-15 for some- trying to get more consistent- Thanks for the help shortening my rope, Harry! 4 pos ss: 55-65# GHD Bench 5 x 10: 35#, 45, 9 @ 55#, 50, 50# Reply Susan Stein on January 16, 2014 at 12:42 pm Thumper: 5:42 (15#, 40 single unders each round) Stayed super light because of my shoulders. Haven’t done snatches in over 4 months, think I forgot how to even do them properly. Reply denise on January 16, 2014 at 12:52 pm thumper: 9:57 @ 35# (+7 sq sntch, 40 dus) hated thought of going lighter, loved result of honing in Reply Eugene on January 16, 2014 at 1:21 pm Thumper – got thumped. DNF. I’m going to blame the White Castle I had two days ago. Reply Neeb on January 16, 2014 at 2:23 pm Hillarious! They still in business? Reply Patrick on January 16, 2014 at 1:25 pm Thumper: 8:36 @ 95#. Reply laura c on January 16, 2014 at 1:52 pm thumper: I thought I posted so if this goes up 2 times .. sorry! 9:52 45# 30 seconds of DU attempts per round. Got a few! yeah me! Loved the chat by ben today – if you missed it, here it is in a nutshell: SHORT TERM PAIN EQUALS LONG TERM GAINS! love it! Reply Kaitlyn on January 16, 2014 at 2:49 pm I think I needed this talk! Reply Neeb on January 16, 2014 at 2:24 pm OTM x 15: (2) 135 snatches, 30 Du’s. Great Job 6:30am! Reply Conor N. on January 16, 2014 at 2:33 pm Thumper: 9:54 @ 185 w/ 30 DU EMOM Reply Kaitlyn on January 16, 2014 at 2:47 pm Thumper – 9:55 (105#, 30 DU, all power snatches) 5×10 GHD bench press at 35#–there is no hiding my weak lower back from these!! 5 4-position snatch – 65-75-85-90-95 Reply Jen W on January 16, 2014 at 3:22 pm WHOAAAAAHHHH! That’s supa fast! Reply Conor N. on January 16, 2014 at 2:59 pm Thumper: 9:54 @ 185 w/ 30 DU EMOM Not sure if this went up before. Sorry if you guys see a few! Reply Lev on January 16, 2014 at 3:33 pm Thumper: 7:59 (95#, 30 x single unders) Reply Bubba on January 16, 2014 at 3:44 pm 4 position snatch 65 85 105 125 started to hurt wrist so shut this down Thumper: (80# 1 arm dumbbell snatches and 30 DU): 6:50 – Felt good about this – 80# was my max 1 rep from before and all the DU unbroken and pretty smooth Terminators: 5x10x45# bar, then 1x10x95# (thanks of the challenge Geoff!) Reply C4! on January 16, 2014 at 4:27 pm Thumper: 10:02 @ 75# I love this workout, it forces good form and I got to figure out how to do DUs in weightlifting shoes. (I wore these because my sore butt is still imprisoned from Alcatraz!) Another great work out this week! 5×4 position + squat snatch @ 75# across 5×10 GHD benches @ 15,15,20,25,25 Reply Jen W on January 16, 2014 at 4:46 pm Hmmm. I’ve not been wearing my lifting shoes lately to work on my ankle flexibility. Reply Wendy P on January 16, 2014 at 5:01 pm Thumper: 9:00. 35# 2x singles Reply L.J. on January 16, 2014 at 5:09 pm Thumper: 8:51 (115#) Not my best performance today. Squat Snatches were tough and DUs were not smooth. Tomorrow’s a new day! 5 x 10 GHD bench press w/ barbell Morning Workout – 2 minute drills with DUs 1. 2 mins of Burpees (46) + 25 DUs 2. 2 mins of BJs (51) + 25 DUs 3. 2 mins of DLs 185# (50) + 25 DUs Reply Sonia on January 16, 2014 at 6:38 pm 7:00 with 46#. All DU in :30 secs. I didn’t know I was going to do the DU in :30 secs. Reply Matty Noits on January 16, 2014 at 7:28 pm Nice job Sonia! Reply Toni on January 16, 2014 at 6:51 pm Thumper: 8:50 (45#). Hit all 20 DU’s Reply Sarah W on January 16, 2014 at 7:09 pm Nice, Toni! Reply AK on January 16, 2014 at 8:59 pm Yeah DU’S!!! Reply Mattr N on January 16, 2014 at 6:52 pm Thumper…went waaay to light 4:54 @65 lbs Got sweaty anyway Reply Big Bri on January 16, 2014 at 6:57 pm 60 walking lunge with 2 X 1.5 pood KB 30 double under EMOM 3:52 Reply Ken K on January 16, 2014 at 6:58 pm Thumper: 7:54 115# Reply Ken K on January 16, 2014 at 8:22 pm 40 singles Reply Kristin B. on January 16, 2014 at 7:16 pm Thumper: 7:59 with 95# squat cleans Reply Ken K on January 16, 2014 at 8:25 pm nice work Kristin! Reply Patti Jeanne on January 16, 2014 at 9:02 pm Wow! Reply Geoff L on January 16, 2014 at 8:45 pm Thumper – 13:35 @ 165# Big ups to the athletes hitting this at 185 today nice job boys Reply jared s on January 16, 2014 at 9:18 pm Thumper: 5:56 @115# Ghd 5×10 Awesome job by max today slugging it out with 185. Reply Max on January 16, 2014 at 9:41 pm Thanks brother! Appreciate the shout out on the website and the encouragement during the WOD. Reply Casey T on January 17, 2014 at 12:28 am Seriously Max great job. That is literally incomprehensible to me as a crossfitter. Happy to call you my coach. Corey on January 16, 2014 at 9:31 pm Thumper: 11:44, 75# 30 seconds of double unders, got some sets and others not so much (especially towards the end) Reply Newer Comments → Trackbacks/Pingbacks #WODsohard | Thursday 1.16.14 - […] January 15, 2014 Categories: CrossFit New England […] Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed.