13.10.29

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The Crew

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Kat and Ashley

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6-Minute Abz

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The Schrocks, Jojo, Jaime

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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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25 comments on “13.10.29
  1. Jason says:

    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

  2. Jeremy says:

    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.

  3. Ashley Falvey says:

    13th

    Ashley S. Falvey m | 512-789-9105

    >

  4. Brett Bolus says:

    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)

  5. Feliz says:

    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

  6. vanlandingbad says:

    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

  7. Matt Counts says:

    a) 125 – 14 of 15
    b1) 185
    b2) 175
    c) 170
    d) 2509
    e1 & 2) done

  8. 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

  9. Reid says:

    A) 175 (14/15)
    B) Done
    D) 2651
    E) Tonight

  10. Dru Sellers says:

    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

  11. MarkB says:

    A) 135-> 150
    B1) 185
    B2) 155-> 185
    C) 145
    D) 2591
    E1) 25 / 45 / 45
    E2) 12 / 8 / 6

  12. mlubke says:

    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

  13. Max says:

    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

  14. House says:

    A) 165-185 no misses
    B1) 240
    B2) 175-205
    TBC…

  15. Morgan says:

    a) 135/145/145/145/155 (15/15)
    b1) 205
    b2) 185
    c) 185
    d) 2781 meters
    e1) 10
    e2) 15/12/12

  16. Chels says:

    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

  17. kellipugh27 says:

    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)

  18. A. 205(1of3)/215/225/235(2of3)/245(2of3)
    B1. 245
    B2. 225/245/255/265
    C. 225
    D. 2909m

  19. The Kingpin says:

    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

  20. ikantola says:

    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

  21. Lizi says:

    A- 100/105/110/115/120- got 2 of 3
    B1- 145
    B2- 115/120/125/130
    C- 125
    D- 2440
    Es- done

  22. david riley says:

    A) 155
    B1) 195
    B2) 200
    C) 195
    D) 2678

  23. david riley says:

    Forgot
    Dips 25, 20, then had to leave
    10 lbs ext.

  24. Zach says:

    A) 175, 175, 180, 185, 190 x2
    B) 225
    C) 135 shoulders not liking this today
    D) 210
    Row) 2812

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Great Day for the women of @karhustrength, taking 1st Place and top RX podium spot at Iron Belle! Well-earned 💪
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Great job today team! 1st place rx at Iron Belle. #winning #CrossFit #crossfitgirls #ironbelle #karhustrength #perhe #squad #5amcrew #team
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