**The Crew**

**Kat and Ashley**

**6-Minute Abz**

**The Schrocks, Jojo, Jaime**

**Taylor, Teo, Karen, Rabah**

As you know, Jason M and Ingrid K competed this past weekend at the IronCat Weightlifting Meet this past weekend. Ingrid finished with the best overall total, best female lifter, and first place in her weight class (duh) with lifts of 66k on the snatch and 88k on the clean and jerk. She went 5/6!

Jason PRd both of his lifts at 98k on the snatch and 125k on the clean and jerk, going 6/6 on the day. He finished third in his weight class! This is amazing considering that this was his first meet and it is very – very… hard to PR in a meet, much less in both lifts.

We also had** 5 teams of CC Athletes** competing in team competitions this weekend.

**Lizi R, Allison B, Chelsea R, Jeff McK, David R, Brandon M:** 4th @ Alamo City Throwdown

**Jaime S, Lindsey S, Elliot S, Jojo M:** 4th @ Wurst Games

**Karen P, Taylor D, Rabah R, Teo L:** 5th @ Wurst Games

**Dru S, Kelly C, Kelly P, Mike L:** 14th @ Wurst Games

**Kat G and Ashley F:** 13th @ Wurst Games

Congrats to the performances of all of our athletes this weekend. Now it’s time to rest, recover, get back on track with our programming and training and start dialing in on the CF Season…!

**Week 17 Training: 13.10.29**

**Barbell**

A. Snatch 5×3 – Heavy – E2M

*Notes: Go by feel.*

**Auxiliaries**

B1. 4×3: Snatch Pull – AHAP – E60S

B2. 4×3: Snatch Push Press – AHAP – E60S

**Strength**

C. Front Squat: 10×3@65% – AFAP – EMOM

**Conditioning**

10 Minutes: Row for Meters

*Notes: This should be 10 minutes for ***as many meters as you can pull**. The one with the most meters, wins.

E1. 3×10: Weighted Hip Extension – Medium

E2. 3xME: Ring Dips

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*Related*

A) 155/165/175/185(f-3rd)/195(f-3rd)

B1) 225/235/235/245

B2) 175/205/225(f-3rd)/215

C) 205

D) 2597

E1) 10#

E2) 20/20/20

A) Stayed light to work on perfecting form. 145 for all sets, zero fails. Felt a lot better.

B1) 235 for all sets

B2) 210/215/225(1f)/220(2f)

C) 185

D) 2565m

E) 3×6 dips and 1 set at 45# on hip ext then had to bail.

13th

Ashley S. Falvey m | 512-789-9105

>

A) 115/115/115/125/125 (dropped weight today and worked on my foot positioning and bottom)

B1) 205/205/205/205

B2) 155/155/155/155

C) 205

D) 2655m

E1) BW

E2) 6/8/8 (not very good at ring dips)

A) 75/80/85/90/95-failed all 3

B1) 115

B2) 65/75/85/95 – should have done all the sets at 95

C) did “buns of Steal” 2×10 @ 185, 3×5 @ 255

D) 2252

E1) BW

E2) used the red band and did 5 each time

A) 175.175.185 (3/4).185.195 (failed on the 1st rep)

Pulls – 235.235.235.225

Press – 205.205.215.225

FS – 225, did first set at 245 but couldn’t move very fast so dropped weight.

Row – 2788

a) 125 – 14 of 15

b1) 185

b2) 175

c) 170

d) 2509

e1 & 2) done

A) 185 / 195 / 195 missed 3rd / 195 / 200

B1) 235

B2) 200 / 215 / 225 / 235

C) 225

D) 2596

E1 & E2 will do after work

A) 175 (14/15)

B) Done

D) 2651

E) Tonight

A) 155/165/175/185 (failed one)/185(failed one but tried again)

B1) 225/235/235/225

B2) 175/205/225/235 – these felt great today

C) 205

D) 2595 meters

E) 7/4/- didn’t do the last ring dips due to shoulder

A) 135-> 150

B1) 185

B2) 155-> 185

C) 145

D) 2591

E1) 25 / 45 / 45

E2) 12 / 8 / 6

A) 135. Felt better today. I realized I was being lazy in the setup and first pull. Starting with a more determined setup made a big difference.

B1) 185

B2) 155-185

C) 180

D) 2647 meters

A) 135/145/145/145/155

B1) 205

B2) 185

C) done @ 205#

D) 2515m

E1) 10-15#

E2) 7/6/6

Power packed Tuesday

A) 165-185 no misses

B1) 240

B2) 175-205

TBC…

C) 175 + 60 in Chain

D) 2672m

Ring Dips) 14/11/13

a) 135/145/145/145/155 (15/15)

b1) 205

b2) 185

c) 185

d) 2781 meters

e1) 10

e2) 15/12/12

Pre-WOD gymnastics work:

A. 1xME MU- 6

B. EMOMx10

2 Bar Muscle Ups

C. Tabata ring dips

*start each round with a muscle up

10/5/2/2/2/2/2/2

Regular programming

A. 95/95/100/105/110

B1. 135

B2. 125/135/145(missed lock out on 3rd rep)/135

C. 130

D. 2341m

E1. Bicep curls from yesterday @45

E2. 10 lb

A. 75/80/80/85(1f)/85

B1. 100

B2. 85/90/95/100

C. 95

D. 2371m

E1. 10

E2. 12/10/9 (red band)

A. 205(1of3)/215/225/235(2of3)/245(2of3)

B1. 245

B2. 225/245/255/265

C. 225

D. 2909m

A) 135/145(1 of 3)/145/150(2 of 3)/155

B1) 205

B2) not too heavy here – but I’m blanking on what I did

C) I really misread this – I did 3 sets of 10 at 65%. 10 sets of 3 would have been a lot more pleasant.

D) TBD

a) 125(x2)-125-130-135

b1) 145-150-155-160

b2) 160-165-165-165

c) 135

d) 2363

e1) hip ext with 10-15-20

e2) dips 3×10

A- 100/105/110/115/120- got 2 of 3

B1- 145

B2- 115/120/125/130

C- 125

D- 2440

Es- done

A) 155

B1) 195

B2) 200

C) 195

D) 2678

Forgot

Dips 25, 20, then had to leave

10 lbs ext.

A) 175, 175, 180, 185, 190 x2

B) 225

C) 135 shoulders not liking this today

D) 210

Row) 2812