Go to your Cave and embrace the Pain

July 1, 2013
By : Goose

Reduced schedule:
Wednesday July 3rd – Normal schedule except adding a 3:30pm in Southie Orange and cancelling the 7:30pm.
Thursday July 4th – 8am, 9am, 10am, 11am ONLY in Southie Green.
Friday July 5th – 6am, 7am, 9am, 11am, 12pm, 4pm, 5pm, 6pm – NO 7:00pm Class

*toasties work in the back today*

Warmup–
800m run
20 Barbell Good mornings
10 Walkouts with Push-up
20 PVC pass throughs

OLY
Muscle Snatch 3-3-3
Then
EMOM for 10
1 Power Snatch
1 Squat Snatch

*were working on hitting full extension, opening up and getting the hips involved completely today and then pulling underneath in the squat snatch*

Strength
High Bar Pause Squat
3-3-3-3-3

*Pause for a 3 second count in the bottom of the squat before exploding up*

WOD – 15 minutes
3 rounds
Row 500m
Run 400m
Rest 1 minute
Record all 3 Splits

34 Comments

Bish

07/02/2013 @ 11:47 am

EMOM-10: even-10 30lb wall balls, Odd- 4 Para HSPU’s
Snatch (2 squat snatches EMOM) 135-175, hit 195 once PR!
Squat up to 305
wod: 3:20-3:30 something-3:30 something
Goose- I was also feeling the weekend… Ha!
Bish

07/02/2013 @ 11:47 am

EMOM-10: even-10 30lb wall balls, Odd- 4 Para HSPU’s
Snatch (2 squat snatches EMOM) 135-175, hit 195 once PR!
Squat up to 305
wod: 3:20-3:30 something-3:30 something
Goose- I was also feeling the weekend… Ha!
Melberg

07/02/2013 @ 1:11 am

Muscle snatch:115
Emom: up to 180
Pause squat: 300*3
WOD : 331/?/? Was to tied to count or remember but they were significantly slower
Melberg

07/02/2013 @ 1:11 am

Muscle snatch:115
Emom: up to 180
Pause squat: 300*3
WOD : 331/?/? Was to tied to count or remember but they were significantly slower
MikeJones

07/02/2013 @ 12:03 am

105 hang muscle snatch/up to 295 (pause was on the shortside according to goosedaddy)/175snatches/ air dyne(3000)and row(2000)instead of wod
MikeJones

07/02/2013 @ 12:03 am

105 hang muscle snatch/up to 295 (pause was on the shortside according to goosedaddy)/175snatches/ air dyne(3000)and row(2000)instead of wod
Mattw

07/01/2013 @ 10:04 pm

Muscle: 115
ENOM: up to 155 x3
Hbbs: up to 285×3
Wod: 12:40 I hate rowing.
Mattw

07/01/2013 @ 10:04 pm

Muscle: 115
ENOM: up to 155 x3
Hbbs: up to 285×3
Wod: 12:40 I hate rowing.
goose

07/01/2013 @ 10:00 pm

145 x3 on the muscle snatch. up to 185 for a couple sets on the snatch complex. 300 x 3 on the high bar pause squats. WOD in 13:20ish for total time – feeling the weekend on this one.
- Melberg
  
  07/02/2013 @ 1:16 am
  
  Light weight buddddy
goose

07/01/2013 @ 10:00 pm

145 x3 on the muscle snatch. up to 185 for a couple sets on the snatch complex. 300 x 3 on the high bar pause squats. WOD in 13:20ish for total time – feeling the weekend on this one.
- Melberg
  
  07/02/2013 @ 1:16 am
  
  Light weight buddddy
Kenny "F'n" Powers

07/01/2013 @ 4:11 pm

I was in a daze this morning
warm up: done
MSnatch: 75
emom: 115, 125 (i wasn’t having it this morning so I quit)
Pause sq: 215 and ran out of time for 225
row/run: No clue

Started a floater wod with dudley and we both quit after the first round.

Great day at CFS! ha
- Andrea Cooke
  
  07/01/2013 @ 5:31 pm
  
  Great post.
- dudley
  
  07/01/2013 @ 8:31 pm
  
  not my proudest moment.
Kenny "F'n" Powers

07/01/2013 @ 4:11 pm

I was in a daze this morning
warm up: done
MSnatch: 75
emom: 115, 125 (i wasn’t having it this morning so I quit)
Pause sq: 215 and ran out of time for 225
row/run: No clue

Started a floater wod with dudley and we both quit after the first round.

Great day at CFS! ha
- Andrea Cooke
  
  07/01/2013 @ 5:31 pm
  
  Great post.
- dudley
  
  07/01/2013 @ 8:31 pm
  
  not my proudest moment.
DePrizio

07/01/2013 @ 2:50 pm

Warm-up: done
Muscle snatch: up to 95
EMOM 10: 95-135, working on form.
Pause squats: up to 195
Row/run: 3:22, 3:49, 4:32
DePrizio

07/01/2013 @ 2:50 pm

Warm-up: done
Muscle snatch: up to 95
EMOM 10: 95-135, working on form.
Pause squats: up to 195
Row/run: 3:22, 3:49, 4:32
Arik

07/01/2013 @ 2:49 pm

MS: 115
EMOM:
95 – 115 – 135 – 140 – 145 – 150 – 155 – 160 – 165 – 170
First time since starting CF when squat snatch felt better than power snatch.
HBBS: 225
WOD: 4:45, 4:40, 5:05, :X
Arik

07/01/2013 @ 2:49 pm

MS: 115
EMOM:
95 – 115 – 135 – 140 – 145 – 150 – 155 – 160 – 165 – 170
First time since starting CF when squat snatch felt better than power snatch.
HBBS: 225
WOD: 4:45, 4:40, 5:05, :X
dudley

07/01/2013 @ 2:28 pm

MS: 75#, odd; emom: 135×3, 140×7; pause squats up to 215×3, 225×1; WOD: finished at 13:20. I need to work on my flexibility.
- Kenny "F'n" Powers
  
  07/01/2013 @ 4:08 pm
  
  why didn’t you mention the floater WOD we did…ha
dudley

07/01/2013 @ 2:28 pm

MS: 75#, odd; emom: 135×3, 140×7; pause squats up to 215×3, 225×1; WOD: finished at 13:20. I need to work on my flexibility.
- Kenny "F'n" Powers
  
  07/01/2013 @ 4:08 pm
  
  why didn’t you mention the floater WOD we did…ha
Crowley

07/01/2013 @ 1:55 pm

Warm-up: done
Muscle snatch: 75 – had trouble keeping my heels on the ground
EMOM 10: 135×5, 145×5
Pause squats: up to 265
Row/run: 3:24, ?, ? – finished at 13:09 (w/ rest)
- Goose
  
  07/01/2013 @ 6:14 pm
  
  The more you can drive through your heels the more posterior you will use but you can come on your toes after opening the hips. Just no rebrand of the knees or hips.
Crowley

07/01/2013 @ 1:55 pm

Warm-up: done
Muscle snatch: 75 – had trouble keeping my heels on the ground
EMOM 10: 135×5, 145×5
Pause squats: up to 265
Row/run: 3:24, ?, ? – finished at 13:09 (w/ rest)
- Goose
  
  07/01/2013 @ 6:14 pm
  
  The more you can drive through your heels the more posterior you will use but you can come on your toes after opening the hips. Just no rebrand of the knees or hips.
Kara

07/01/2013 @ 1:51 pm

Warm up: done
Muscle snatch:80 ( truthfully, I think I was doing this wrong and was doing some sort of hang snatch).
Emom: 85
Pause back squat: 145
Row/run: 4:05, 4:10, 4:09
I sprained my finger Thursday (my middle finger no less) so holding the barbell hurt and was difficult 🙁
Kara

07/01/2013 @ 1:51 pm

Warm up: done
Muscle snatch:80 ( truthfully, I think I was doing this wrong and was doing some sort of hang snatch).
Emom: 85
Pause back squat: 145
Row/run: 4:05, 4:10, 4:09
I sprained my finger Thursday (my middle finger no less) so holding the barbell hurt and was difficult 🙁
Mattw

07/01/2013 @ 12:38 pm

Can anyone make it in tonight around 4pm?
Mattw

07/01/2013 @ 12:38 pm

Can anyone make it in tonight around 4pm?