Lift:
HeavyFront Squats
3-3-3-3-3 @ 31X1
WOD:
"Breakdown"
21-15-9
Pull Ups
Burpees
Post loads, time and thoughts to comments.
Tempo for Front Squats is read: 3 seconds down, 1 second pause, X - explode, 1 second pause
Using tempo for heavy lifts promotes full mental and physical focus. Moreover, it develops strength, power and coordination throughout the full ROM of the movement.
We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.
Are you coming!?
Save the date and join in on the fun!!
We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier
Lt. Michael Murphy @ our Williamstown Box @ 9:30am. It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one! We're hoping you can all make it! We plan on having a BBQ afterwards and some refreshments. This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends. Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!
Let us know your intentions and looking forward to having you all there!!
Posts
24 comments:
Reminder:
Olympic Cert on Aug 21, 22 -
If you're on the fence about attending, just go for it!! It's well worth the $$!!
The Lifts that will be covered in detail are most of your trouble lifts -
The Clean
The Jerk
The Snatch
Hone your technique and watch as these skills transfer to all of the other movements.
Sign up now before all the slots are taken!!
So for the 26th, are we parking at the new box first and being shuttled over to the old box? What time should we be there (the new box) ???
Nice one today, wasn't sure about the front squats, but got 125-145-165-175-185(needed help), red&single for the p/u, finished w/8:47, thanks for the tip on the burpees Mark, used it for most of them, great job 9:30 crew, everyone did great!
...Just a quick shout out to Tom S for his 55" box jump the other night. You are a mutant!
Lift:
115 - 135 - 145 - 155 - 175
Felt good on the lift today. Using the tempo above was a nice change. I could really feel it in my hips and upper thigh.
WOD
7:31
Felt good here too. Burpees slowed me down a bit but I picked it up for the last 9.
Feeling good today. Finished up my final exam last night, and I think I did pretty well. No more classes for 2 weeks. Love it!!!!
Wod: Rx'd- 3:40. Was able to string a bunch of butterfly pull-ups together thanks to our buddy Chris Spealler. Great vid! Thanks for posting it. focussed on getting my legs/feet back the same way I focus on keeping my feet forward in the reg kipping pull-ups. Psyched about it! Also, count me in for the Murph Wod/Event!! Can't wait and scared as H at the same time!
105-125-145-155-165
4:52 Rx'd
Total oxygen sucker, but fun nonetheless.
Tempo Front Sqt
115,135,155,175,185(2)
WOD RX'D 4:54 First 21 pull up's unbroken, PR
Great work today 330, felt like we all had good "wind" today.
Thanks Mark for the great coaching !
Lift: 65, 75, 85, 95, 115 wasn't sure where to start
WOD: Rx'd 4:45
Good one to come back to.
Paul,congrats on the PR!
Coach, thanks for great cueing.
Whoa....that "breeze" blew in w/ gusto! i'm still holding onto the 24" box for dear life!
Fun times at OTG this afternoon!
Lift:
135-155-175-195-205
5:48 RX. got my first 21 pullups unbroken, like The Breeze, that is a PR for me
Cant seem to figure out why I suck at burpees so bad but the set of 15 was a real kick in the nads
I think I underestimated Pon again, sorry brother but I am sure you crushed that time that I put up there for you
Paul, congrats on the pull ups, thats great work!
Lift
135-155-175-195-205
WOD
3:15 Rx'D
Pon , great time, I knew you were gonna kill that, not sure what I was thinking
Steve, you crack me up man. Excellent work on the pull up PR as well...that's awesome.
Wod: 8something
Lift: 135-155-165-175-185
Steve M congrats on the PR too.
Pon amazing time as always, you are the man!
Lift: 75, 85, 95, 105, 115
WOD: 4:29
Front Squats 135-155-175-185
Rx'D - 3:53
Front Squats: 155-185-205-225 then stopped at 4 due to time
WOD: 2:51
Great job 6! Packed house!
Holy crap Joe, nice time.
Gonna try and get this one in at some point. Front sq's need work!
"stopped at 4 due to time"
I think next was 300.Joey O(rlando)
First real session and it was definitely tough.
Front Squats:135-155-175-195-205
WOD: 7:48
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