UPDATE!

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BB Gymnastics

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.DEMO VIDEO

2 x 115, 2, 125, 1 x 130, 1 x 135, 1 x 135

2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.DEMO VIDEO

150, 160, 170

3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

125, 145, 160, 165

Strength

1X20 Back Squat  175

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

For time: 5:56

50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. HSPU standard is ONE SET of 45# plates stacked on either side of an Ab-Mat for men (i.e. two plates on one side & two plates on the other), and one 25# plate stacked on one 45# plate on either side of an Ab-Mat for women. Kipping IS allowed.

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I traveled to Franklin, TN to compete at the TALON THROWDOWN


WOD 1
10 min AMRAP
10 PU
20 KB (53/35)
30 DU
Score - 5 rounds + 29 reps, 1st place.  Never moved too fast and felt good.  Tripped up more than normal on DUs.

WOD 2
1 min of max thrusters at (115/85).  For every rep, a pound is added to total score on this workout
Then 9 minutes to establish 10 rep Power Clean + 1 Thruster.  The bar can't be dropped at anytime.  Did not know this at the time, but the feet could not move on the Thruster.
I completed 135 but my feet moved and did not know they couldn't so I got no repped. Threw 100 on the bar with one minute left and completed it.  Was very mad I didn't know about the standard.  6th place on this WOD.

WOD 3
3 rounds for time of:
First round 21                Second Round 15              Third Round 9
15yd prowler push 140/100 (90/50)
OHS 115/80 (95/65)
15yd prowler push 140/100 (90/50)
Box Jumps 24/20
6:10, 2nd place.  This one was a burner especially because I did prowler push and OH squats yesterday. 

At this point I was ready to smash someone's face in.  I was mad I was in second place and was ready to destroy the next workout. I was in second place by one point.


WOD 4
50 wall balls 20/14, 10ft, 9ft
30 situps
20 burpees - hand release
10 push press 135/95  
5 snatch 135/95 
4:29  Felt good and smashed it.  Beat all the competition by over 1 minute. 

Now sitting in 1st place by 4 points.


WOD 5 - only for top 5 competitors. 
5 min AMRAP
3/2 MU
3/5 Deadlifts (315/205)
10 rounds. 1st by over 4 rounds. 

This was such a fun and awesome competition. I had such a great time.  I got to see my friend and crossfit mom, OPAL, who I love and adore.  I was so glad to see her and spend time with her even though it was only for a little bit.  I got to meet so many great people this weekend. I felt so loved and supported by everyone.  It was an amazing day. I also got to see my good friend, Crystal McCullough.  She is so important to me and I couldn't ask for a better friend in my life. She also rocked the competition and finished 5th.  I thought on the last workout she might get her very first MU but did not.  NEXT TIME!!
I am going to work with her through long distance on MU progressions. I love these competitions and can't wait for the next one besides Regionals.  This day was such a great tester of where I am with my training.  After 5 workouts on this day, I still felt so great.  I am very happy with my training and progress. So ready for REGIONALS! woo hoo. :)

Crystal and I!

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HAPPY EASTER!!

I spent the day in Muscle Shoals, AL visiting with my family. It was much needed! I am so blessed to have such an amazing family.  They are the world to me.  

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BB Gymnastics

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

9 Hang Squat Snatch 135/95

50 DU

7 Hang Squat Snatch

50 DU

5 Hang Squat Snatch

50 DU

4:46 should not have done this. It was not programmed today. My brain is still fried from Saturday.  Didn't need to hit a metcon. I walked away from the bar for about 1:30.   I need a total redo on this when I'm feeling good. 

Strength

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week) 40lbs

1b) 7X3 Thruster @ 70% 115 for first 3 sets, then 125 for last 4 sets.

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

Midline

5 minute AMRAP of:

Alternating TGU @ 24/16kg 13 on each arm.

My upper back is so sore from Saturday.  Shouldn't have done any conditioning today.  Whatever. On to the next one.  Well, that is all for now.  :)