Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull ups
5 Hang squat cleans
5 Presses

Hang Snatch 3-3-3 (60 seconds rest between rounds), 2-2-2( 90 seconds rest), 1-1-1 (2 minutes rest)
Snatch deadlift, 3×2

Tabata Push-ups
Tabata Sit ups

Post strength loads and Tabata reps to comments.

The Cowtown 10K is this Saturday!

First, GOOD LUCK to the CF7 10K team!!! Your registration packets have arrived, and Curtis will get them to you on Saturday morning. Meet him at the start line in order to get your packet.

Second, for everyone attending the Sat. 9am class, the 10K course will affect your commute to CF7 Saturday morning. Parts of 7th St. and Carroll St. will be blocked off for the race. Click here for the race course and plan your alternate route to CF7.



Olympic lifting is simply complicated. Simple in the sense that there is only one path the bar is supposed to take, and complicated in the sense that there are only 5,000 things that can go wrong in moving the bar in said path. And every single one of us has been told at one time or another, “STAY BACK.”

One major key to a good Olympic lift is the start position – if you start forward, you will end forward. You have to learn to lift every snatch and clean exactly the same way from the ground, staying back and driving through those heels. And keep in mind, the only difference between the snatch and clean is the position of your hands on the barbell; the pull from the ground and the position of the bar path is the same in both lifts. (When you practice snatch deadlifts above, really dial in those positions from the floor and the path of the bar!)

The weight is always going to try and pull you forward. Don’t help it out by starting forward and not staying back. Focus today on STAYING BACK and firing those hamstrings to generate a strong finish.

Post thoughts to comments.

Thursday WOD, February 21, 2013

8 thoughts on “Thursday WOD, February 21, 2013

  • February 20, 2013 at 9:10 pm

    CF7 10k team: your race packets are in Ryan’s office. Please pick them up before Saturday. Thanks!

  • February 21, 2013 at 9:00 am

    Amie, I like it when you post things in the comments since I don’t do the Facebook thing.

    Hang Snatches: sets of 3: 115# / sets of 2: up to 145# / sets of 1: up to 165#

    Did Fran from yesterday: 3:26 Rx PR by about 25 sec.

  • February 21, 2013 at 2:58 pm

    This is my Facebook!

  • February 21, 2013 at 7:52 pm

    Did Fran today- 5:29- PR by a minute! 🙂

    Thanks for the feedback! I will keep posting in both places- I just wanted to check and see if there was a preference for one or the other.

  • February 21, 2013 at 7:56 pm

    98 ish sets of 3; 118 ish sets of 2; 138 ish sets of 1; mixed Communist weights with American weights so don’t know the exact numbers.

    Tabata 101 pushups; 109 situps

    Scott: good job on the snatches; looked really smooth.

  • February 21, 2013 at 8:42 pm

    I too chose communist weights for today’s wod. I ended around 195 for the last set of 1.

    lost count on pushups; 90 sit-ups

  • February 21, 2013 at 10:09 pm

    Strength: 3x3x115, 3x2x135, 3x1x155

    WOD: 192 reps (75 Pushups, 117 Situps)

  • February 21, 2013 at 11:24 pm

    Strength 95/105/115/165

    WOD 85 + 104 = 189

Comments are closed.