Clean/Jerk
1 rep every 15 seconds for 3 Minutes
During warm up find a weight you think you can maintain for 1 rep every 15 seconds for 3 minutes. The goal is find the weight that pushes you to the limit by the 3rd minute...easier said than done! We may run heats depending on class size...
WOD
"Nothing but you"
100 Burpees
(you must jump and spin 180 degrees in the air, and face the other way for each...this is to slow down Matt Mazzoni...)
100 Air Squats
100 Sit Ups
We will scale this to 75 each or 50 each...depending on the individual
You may split up movements however you want...as long as you complete it all, it's your call on strategy!
And we'd like to give a big OTG birthday shout out to Michelle! Happy Birthday Slick! You rock!!
Post Weight on C/J, time and strategy to comments...
REGISTRATION CLOSES NOV. 6TH!
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Posts
35 comments:
Happy birthday, Michelle!! Much love from out west!
Happy Birthday Michelle!
Slick - Happy Birthday!!
Thanks for the bday wishes :)
This past year has been one of the best years of my life thanks to my OTG family! I'm so grateful and blessed! I love you guys!
As for the WOD...Ummm...YIKES!!!
Happy Birthday Michelle!!!!
Have a fun one!
Nothing can slow down Matt Mazzoni.
Happy birthday Michelle
Wow.
YIKES !!!!!!!!!!!!
Oh yeah, Happy Bday Slick !!!
happy birthday michelle!
um... are you serious about those burpees?? :)
Happy Birthday Slick!! This WOD was made for you - you are the burpee/squat/situp queen!!
Happy Birthday Michelle!!
Now back to sleep to I will be well rested for todays burpee hell session.
Happy Birthday Michelle! Have a great Day... Rick is at work but I know he wishes you a great day!
Happy birthday Michelle. They must of put burpees in just for you.
This looks like a fun one:{! Catching this one in the afternoon...Happy birthday Michelle!
Happy Birthday, Michelle. Eventually the young ones will learn to appreciate that body weight metcons are the WOD of choice and lifting heavy stuff just hurts. In fact, I think you should do the movements in succession and go unbroken on the burpees just to teach them a lesson.
Happy birthday Michelle!!!
Happy Birthday Michelle!!!!
I really want to do this one so Im going to do it at home! Having a hard time with sitters this week.. hoping to make it in the next 2
Lift: 135 lbs ... definitely should've gone heavier.
WOD: 14:27 ... broke things up into sets of 25 for each movement.
Great work 9:30 !!!
Hhhhhappy Birthday Michelle!! Burpees, definately appropriate birthday material for you! Crush it!
Kevin, too late...strategy was 4 rounds of 25's :) Next time I'll give it a go!
THANKS FOR ALL THE BDAY WISHES EVERYBODY!!!
Lift: 65lbs, should've gone heavier!
WOD: 9:26 LOVED THE 180's!!! Thanks, Mazzoni! ;)
Way to keep moving 9:30!
I'm kinda bummed to be missing this one....will save it to do at home this weekend.
Michelle...happy birthday again! Hope you have a great day.
Lift: 95lbs, weight wasn't a problem, just the technique,.......
WOD: 22:19, was a rough one, thanks for the push Nick, still walking around too much!
........Happy BDay Michelle!!!! ....... way to crush it!!
Peanut!!!!!!!
Happy Birthday chickie!! Rock this wod! xoxoxo
I miss you and the otg fam! Election season blows.
Happy birthday Slick...enjoy some rest!
Damn good workout today!! Another good one...Lift:105, WOD: rx 14:28. My strategy was to do as many burpees as I could so I wouldn't have a lot at the end...started with 60 burpees, 50 situps and squats..then did 10 burpees then 20 situps and squats, then the last 30 reps for each exercise I broke up into 3 sets of 10-10-10. Sounds confusing but that's how I went about it. Great job 330! See you guys in the a.m.:)
135 on the lift. I could have gone heavier, but this was my first clean and jerk, figured I wouldn't push it yet.
13:39 on the WOD. Did a nice job of managing my rest on this one, pushed through at a good pace (that would be because of Nick). Did 5 rounds of 20. Definitely not as bad as I thought it would be.
Great job 330!
I'll be in at 4:30 for Crossfit Kids tomorrow.
Lift: 105 lbs
WOD: 12:12
Then I thought it would be a good idea to do yesterdays workout, yes I will get my head checked.
Rx'd 9:34 would of had a killer time if it wasn't for those last 75 double unders. They kicked my butt.
Clean and jerk all completed at 185
Could have gone a little heavier but this was a new sequence so wasn't sure. Really liked the new style, pretty cool rags. Need to get the back leg lower in the split, thanks nick
Wod rx'd 15:47. Taking a lot of medicine this week with the weaknesses ha well worth it in the long run!left myself with 58 burpees to finish to work on a weakness, note taken not to do that again ha Nice job 530!
Happy Birthday Michelle!!!!!!
Lift: 85 lb (jerk only off the rack) Hoping to use my back again by Saturday!
WOD: 14:53 I had a weird strategy. 20 Burpees, 20 Sit ups, 10 Burp, 20 squats, then I kept doing sets of 10 burpees and 20 sit ups or squats...alternated between the two. I got a lil dizzy during those weird burpees. Next time = dolphin burpees
Maybe I'll be in tomorrow morning....I LOVE teacher convention weekend :)
Lift: 125
WOD: 9:21
Followed Justin's lead and broke it into 10s to minimize rest.
Happy birthday Michelle!
Lift - 155
WOD - 12:03
four sets of 25. Great programming Mark!
Lift: 135, felt good, prob could of gone heavier.
WOD did 75- broke up 25-25-25
9:58
Great job 4:30
Thanks for all the birthday wishes! :)
Kevin, I know you loved this one!
Already can't wait to hit the WOD tomorrow!
Check out Nick on the main site hitting snatches with James Hobart, Heather Bergeron and company!! Awesome!!
Rediculous how comfortable Hobart is in the bottom position of the snatch. Just hanging out down there.
Lift: 75lbs...could have probably swung 85 in retrospect.
WOD: 14:38, did sets of 25.
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