13.09.17

photo-85

Coach Jeff “Mini-Froning” McKinney with an easy Squat PR

Today was one of my best days in the gym as a coach in a very long while. You’ve all been working your asses off, and today you got to enjoy the fruits of your labor. PR Nation.

Our biggest PR was from Jojo – a whopping 60#. The average PR was in the 15-20# range.

72% of our athletes PR’d their Squats through their work over the last 10 weeks.

It’s all about committing.

Committing to a program; trusting the coach and the programming, sticking with it and working towards results. If you’re not following my program – follow someone else’s. But commit dammit. There’s nothing that I despise more than luke-warm half-assedness. There is no magic – no pills or tricks.

It’s simple: Reap What You Sow.

The following video is one of the best I have ever captured on my iPhone. We all know Jaime is a strong woman… but she keeps getting stronger. Today she hit her 103% — 315# — while I was coaching another athlete. This could not stand. I asked her if she could do it again and she said with a smile, “Yes!”

There are not many women within the CrossFit world that can squat over 300#. I think Jaime has 325# in the next couple of weeks.

This is her SECOND rep at 315 within a 5-minute time frame. It was faster than the first… 😉

Enjoy.

Week 11 Training: 13.09.17

BAR

A. 5×5: Hang Power Snatch – E2M

Notes: Work up to a 5-RM on the complex. These may be “touch and go” reps or with a reset between each rep. However, this is a complex and as such once the bar has left the ground, it cannot be dropped until the 5 reps are done.

AUX

B1. 5×5: Snatch Grip Press – E60S

B2. 5×5: Snatch High Pull – E60S – Demo Video

COND

3 rounds for reps:

-60 sec ME Chest Facing Wall Shoulder Touches
-60 sec ME Ring Dips
-60 sec ME KBS @ 32/24
*Rest 1 Minute*

 

 

 

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26 comments on “13.09.17
  1. Feliz says:

    A) 55-70
    B1) 55-60
    B2)75
    C) 31,35,32

  2. Max says:

    A) 95/105/115/125/135
    B) SGP: 115#, SHP: 95#
    C) 25/5/12, 12/4/10, 8/3/14 …… Yowzerz

  3. Jason says:

    A) 135/145/150/155/165 — Felt great
    B1) 95
    B2) 165/155/145/145/135 — May have started a little heavy
    C) 80/15/20 = 115, 60/15/15 = 90, 60/15/21 = 96
    Total = 301 — I loved this

  4. Jeremy says:

    A) Worked from 135-155, but I couldn’t maintain my grip. Failed a few on that alone.
    B1) 105 for all sets
    B2) 155 while coach yelled at me to stay over the bar longer
    C) Bonked hard, but kept intensity on KB swings

  5. Morgan says:

    a) 95/105/115/125/135
    b1) 115
    b2) 95
    c) 83/60/56 = 199

  6. kellipugh27 says:

    A. 60
    B1. 45
    B2. 70
    C. 66/57/51 = 174 (banded dips/20kg KB)

  7. MarkB says:

    A) 105->135
    B1) 95->105
    B2) 115
    C) 18,6,18 / 0,5,15 / 0,5,18 — focused on HS hold and control coming off the wall after 1st round

  8. mlubke says:

    A) up to 125
    B) 95 press, 115 pull
    C) 40ish, 9, 19
    30ish, 8, 16
    25ish, 7, 17

  9. A) 135,145,155,165,170 (failed on 3 finished the set with singles)
    B1) up to 110
    B2) 135 across
    C) 290 (107/83/100)

  10. Dru Sellers says:

    A) 135/145/150/150/155
    B1) 95
    B2) 165/155/145/145/135
    C) 47/43/49

  11. Brandon mayernik says:

    A. 165/175/185/195/205(4of5)
    B1. 95
    B2. 135
    Conditioning
    Partner wod 7min amrap
    21 deadlift @ 225 – 15 wall balls – 9 rings dips. 5rds + 21dls 3 wall balls

  12. JeffT says:

    A) 105-130(4/5)
    B1) 65-95
    B2) 115
    Conditioning) (60+,13,15) / (60/13/17) / (41/13/15)

  13. Chels says:

    A. 95/100/105/110/115×4/120×1
    My max power snatch was 110 before this, why am I so much better from the hang?
    B1. 65
    B2. 85
    C. 128/94/96=318

  14. A) 135/155/165/175/185(4/5 coach says last snatch wasn’t power)
    B) 95
    B2) 135
    C) 100 total plus change

  15. Matt Counts says:

    A) Worked up to 125
    B1) 95
    B2) 115
    C. Done

  16. A) 135,/ 135 / 145 / 155 / 165 (3 of 5)
    B1) 95 / 105 / 95 / 95 / 95
    C) 80/13/22 27/10/20 40/10/20… 242

  17. Brett Bolus says:

    A) 115/115/125/125/125
    B1) 95/95/95/95/95
    B2) 95/95/115/115/115
    C) 32/14/16 = 62
    24/13/14 = 51 ==> 168
    24/10/11 = 45
    Did strict dips throughout.

  18. The Schrock says:

    Linds
    A) 70/75/75/80/85
    B1) 55
    B2) 75
    C) 70/50/48

    Elliot
    A) 135
    B1) 95
    B2) 115
    C) 55/47/56

  19. Kelly C says:

    A. 55/60/65/70/75
    B1. 55
    B2. 55
    C. 78/65/52 (band on ring dips)

  20. david riley says:

    A) 135
    B1&2) 105
    C) 60, 25, 25
    45, 20, 20
    40, 20, 20

  21. The Kingpin says:

    A) 95/115/135/135/135
    Bs) had time for this or C – chose conditioning today
    C) 54/14/20 (88), 45/11/20 (76), 35/11/15 (61)

  22. Judy McElroy says:

    A. 5×5: Hang Power Snatch – 110/110/110/110/110
    *Unfortunately they were all jumping muscle snatches. I don’t know how to drop under the bar.
    B1. 5×5: Snatch Grip Press – 45/65/75/85/85
    B2. 5×5: Snatch High Pull – 110/110/110/110/110
    Cond:
    R1: 28 dips, 29 swings
    R2: 25 dips, 29 swings
    R3: 22 dips, 29 swings

  23. A) 135/145/155/165/175
    B1)Done 135
    B2) Done
    C) 254 total

  24. Jenn Scholl says:

    A. 85/95/105/115/120
    B1. 85/95/95/95/95
    B2. 95
    C. 105/68/63=236 (started a little fast then died)

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