CrossFit is a family affair for the Satterfields!
I’m sure you all have noticed some of the changes in our programming and I hope you like it! Enjoy becoming more awesomer! Yeh I used that word. Expect to see max days more often and most commonly on Saturdays. Since a lot of our programming depends on knowing percentages its a great idea to make it to max days so that you’ll have some numbers to work with the rest of the week.
After the Open Team workouts will return but will be placed on Thursdays instead of Saturdays.
During the Open we will continue our normal programming just be smart about how you feel. If after the Open WOD’s you feel pretty beat up then stay light, just do the Conditioning, or rest. Listen to your body.
Strength
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.
Notes: Limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.
Conditioning
Run 400m
12 Chest to Bar Pull-ups
18 Push Press 95/65
Run 400m
9 Chest to Bar Pull-ups
15 Push Press 95/65
Run 400m
6 Chest to Bar Pull-ups
12 Push Press 95/65
Post results to comments.
WOD
No 1RM-shoulder issues
11:40 Blue/red band 55#
1RM clean and jeark at 95 pounds
12:55 for the WOD- with red bandat 55 pounds
47 max snatch
85 clean
12:55 blue band
47 max sntach and 65 max clean and jerk. 15:18 on the WOD using red and blue bands and 47 pounds.
Open WOD #4
150 14# Wall Balls
39 DU’s
12.00 minutes
Nice job Kim.
way to rock this Kim!!!!
115 max snatch
135 clean and jerk
Red on first round, red/purple second, and after harassment/encouragement from Josh and Coach Arnold, I dropped to purple for final round.
13:13
haha! I love that harassment & encouragement! Great job, Barry!!
High Bar Squat work:
10×115#, 8×135#, 6×155#, 4×165#
Felt like I could have gone heavier, but trying to work on form.
Conditioning:
Run 400m
12 Chest to Bar Pull-ups
18 Push Press 95/65
Run 400m
9 Chest to Bar Pull-ups
15 Push Press 95/65
Run 400m
6 Chest to Bar Pull-ups
12 Push Press 95/65
13:10 Rx 65#
I didn’t see you come in today but I may have been distracted getting ready for the Open WOD. Glad you’re here!
You didn’t see me because I was not there. =) I did this workout while I was at work. But, I am glad to be back at CFC!
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
I completed 150 wall balls & 20 DUs.
We were listening to Irish music since it is St. Patrick’s Day & toward the end of the wall balls, Amazing Grace came on played by bagpipes. This song was one of my mom’s favorites & played at her funeral. I thought I had to be strong to get through for her. It was like she was there cheering for me. I love you, mom.
Thank you, Karen for being my judge. You’re one amazing lady & I can’t wait to watch you kill this WOD tomorrow!
Wow Sharon – Awesome Competition WOD! I wish I could have been there for you today. I think I would have started crying if I heard that song and thought about your mom’s story. Glad you knocked one out of the park for her!
I am so proud of all your hard work – that was pretty awesome when I realized that was the song playing
Running, forever
Run 400m
12 Chest to Bar Pull-ups
18 Push Press 95/65
Run 400m
9 Chest to Bar Pull-ups
15 Push Press 95/65
Run 400m
6 Chest to Bar Pull-ups
12 Push Press 95/65
Time: 15:41
This was my first WOD using B&P band,from B&R….YEAH!!!!! used 65#
for PP:)