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Friday January 11 2008
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Derek Simonds 2008-01-10
I am back after a nice one week of total rest. My body feels good really recovered but a little tight.

Snatch drill Power Snatch, Snatch Balance, Snatch 61, 61, 81, 81, 81
Snatch up to 115 x 1 x 5
Clean & Jerk up to 145 x 1 x 5

Strength felt great but my timing was way off. I had to do this today as I will be in Auburn AL tomorrow with no ready access to O/Lifting. Looking forward to fun stuff on Saturday.
Dr. G 2008-01-11
Today's CA WOD:

Joint mobility + scapular stability

Extended snatch Burgener warmup, 3 reps, done with pipe then with 15kg bar

Snatch (80% x 1 x 5): 52.5kg x 1 x 5
Clean & Jerk (80% x 1 x 5): 77.5kg x 1 x 5

I'm really beginning to like these 80% x 1 x 5 "rest" days! Great weight for working on form, and I don't feel drained afterwards.
Chad Brandt 2008-01-11

Movment Prep 15min
Burgner warm-upx2 (1xPVC, 1x45# bar)
10min practice of:
Power Snatchx3x3
3 Position Snatchx3x3
Hang Snatchx3x3

Snatchx1x5 100#
Clean&Jerkx1x5 116-120#

Feeling a little better about these lifts. Have to fire my hips and traps more.
AW 2008-01-11
Snatch drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light
Snatch 80% x 1 x 5 (100#)
Clean & Jerk 80% x 1 x 5 (130#)
John Messano 2008-01-11
Snatcher's choice: Tall Snatch 3 sets of 3 @ 75

Snatch 5 sets of 1 @ 115

C&J 5 sets of 1 @ 140
Scotty Hagnas 2008-01-11
Lifting at Peninsula Crossfit in Redwood City, CA today. Thanks, Saul! As this is my only day to lift this weekend, I did a hybrid of today's and Saturday's workouts.

Snatch complex: Power snatch + hang snatch + snatch 75x1x1
Snatch: 105x1x1x1 (~80%) then 125x1 (95%) Felt good.
C&J: 160x1x1 (80%); then 190x1 (95%) Clean felt good, pressed out the jerk a bit.
Front Squat: 245x1x1
A few planche and planche pushup variations.
Gordo 2008-02-08
Worked High hang snatch + OHS + Sotts press
Snatch 95lb x 1 x 5
C&J 140lb x 1 x 5
Cleans felt "off" today....
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