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Tuesday, March 26, 2013

WOD 130326

Is it a squat snatch?!? My least favorite question ever and one of the most frequently asked. Unless the word Power is in front of it your goal is always to receive that bar in the hole. Here is quote from a conversation between Rudy at Outlaw and Glenn Pendlay (Donny Shankle’s coach and head of MDUSA, google him)
The Power Snatch is half the movement. It gives someone with a shitty pull and a shitty finish, the ability to continue to be shitty at Snatching, while moving a relatively heavy load to overhead with the shittiest, most useless possible technique. It allows under-developed lifters to feel good about themselves, while remaining under-developed, and only practicing the pulling portion of the lift. My best lifters—at the Snatch—look the exact same with an empty barbell as they do with 150kg. The Power Snatch is good for de-loading, or practicing the pull, but it should never be a lifters default choice. – Glenn Pendla
Keep that bar close and get the buckets under that thing
Pending weather Row may be option and depending on DU skill there will be scaling options
On Ramp starts April 1st, get signed up now if you want in

1.) HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage
2.) WOD
Run 1 mile
3 Round
5 Clean & Jerk @ 80% 1R
20 Unbroken DU’
Run 1 mil

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8:Home WOD
3 mile run, brains feeling a little scrambled from yesterday's WOD
3
0
Michelle Johnson, Heather Mae and Erin Buntin
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Amy Van Stippen
20:29:28 75#, broken du
HBBS 85/95/105ish?? Cold meds made my addition questionable.
6
0
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Ashley Peterson
15:23:23 @140# C&J
HBBS: 200,215, 230
14
0
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Bianca White
30:54
Broken DU. 85# clean and jerk. The mile run is my kryptonite. HBBS 85/105/110
10
0
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Brian Toole
9:Home WOD
2 mile run: HBBS 170,180,190. Couldn't make 6:15:-(
3
0
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Brooke Allen
22:29:11 85#CJ broken dus
105#,110#, 115#
5
0
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Cassie Christianson
12:23:55 rx 95#
135/140/145 hbbs
5
1
Good job tonight!
Brooke Allen
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Eric Hansen
13:27:15 Rx 135#
It shouldn't be possible to miss on the 19th double under that many times...170/180/190 squat
9
0
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Erin Buntin
11:24:44 - 85#
HBBS - 135/145(75%)
12
1
Nice time Buntin! Nice working out with you today!
Jennie Campshure
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Heather Mae
16:29:28 55#,broken
70,75,80 HBBS
8
0
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Jacob Spielbauer
16:10@135#, 10@145#
1 HPC + 1HSC + 1 FS +1 Jerk @ 70% 1RM CJ EMOM for 20 min (Crossfit Cornerstone)
3
0
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Jamie Kemen
18:29:15, 55#, broken
Goal was under 30:00 but jerks felt light so I think it's time I find a new PR.120/130/135 HBBS
11
1
I want your squat weight!
Brooke Allen
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Jennie Campshure
14:32:12 75# C&J
20 broken DUs. 115,125,135 HBBS
11
2
Yah DUs!
Kelly Runge
You were my morning sunshine with those socks...love them;)
Erin Buntin
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Jonathan Powers
8:24:01 Rx
C&j at 13HBBS 160/170/180
4
0
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Mark Davis
15:30:23 95lb C&J
10
0
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Michelle Johnson
22:27:47, 75#, broken DUs
HBBS: 95, 105, 115
6
0
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Ryne Koehler
29:02
3
0
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Shannon Wescott
25:27:27 65# C&J broken DU's
HBBS 85, (70%) 90, (75%) 95 (80%)
9
1
Welcome back!
Kelly Runge
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Steve Broekman
19:Row 23:55 cj @ 185#
HBBS 265/285/305
13
0
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Tim Schmitz
12:28:35 L3 85#
1
0
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Troy Foley
8:26:05 Rx
160# c&j. 215/230/250 HBBS
8
0
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Zach Nasto
15:28:10 @ 135 C&J
8
0
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