WOD
5
Posted August 15, 2009 in WOD by Brendan Sonnichsen

Sunday, August 16, 2009

Nicole

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.

5 Comments to “Sunday, August 16, 2009”

  • Eric
    August 15, 2009 at 12:43 pm

    Is it normal after your first week or so of crossfit WODs for your ENTIRE body to be sore? Every single muscle has some sort of discomfort :)

  • John N
    August 15, 2009 at 7:09 pm

    Just finished day 1 at the Level 1 Cert in Calgary. Did FRAN WOD at the end of the day being cheered on by the likes of Chris Spealler…AWESOME.

  • brendan
    August 16, 2009 at 1:24 am

    @Eric
    Welcome to the club!

    @John N
    I didn’t realize you were going so soon! Hope you’re having a great time!

  • Turbo
    August 16, 2009 at 2:46 pm

    @John N
    So happy for you! Enjoy!

    Snatch was good today. Went up to 75 in a full squat snatch. Took it down to 65 for 3 more singles. Solid.

    Overhead Squats, I’ve done 95 x 3 so I was hoping to get 100 x 2, but no go after the first set at 95 felt less than solid.
    2 x 95: went a little too wide with the grip and it killed my wrists.
    2 x 95: slightly better, but bailed after the second rep and when I went to clean it I got a pretty crazy dizzy spell, thought I would lose my balance and fall… so I quit after two sets.

    Pistols and Squat box jumps: 5-4-3-2-1-2-3-4-5
    Started with regular pistols and 12″ box. felt good so I started adding weight to the pistols and height to the box. by the time I got to ones, I was at the 24″ box and 17.5# weighted pistols (weight at chest and not at arm’s length) Decided to stop taking rest in between and finished in 9:22.

  • cheryl
    August 17, 2009 at 7:43 am

    Okay .. I know I keep saying how sore I am .. but is my butt ever sore from those pistols .. managed to do full right leg but couldn’t get back up with the left .. which was neat to see the strength differences in each leg.

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