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Saturday October 4 2008
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Matt Wichlinski 2008-10-03

I just slept 4 hours with the tv and light on, and ate cereal when I woke up... with a waffle. What's going to happen? I feel my insulin rising as I type. I'm so scared, I don't know what to do. I should have turned the lights out, and not drank, and damn those wings and nachos. you know what? I'm still gong to snatch 235 today anyhow, but if i stayed on track I would probably be snatching 275. Why is it that I feel I can beat almost anybody in a "Grace" type workout with a 1:45, But once we get over 5 minutes I shit the bed? Is it really nutrition, genetics, training, sleep, motivation?... I do train alone... How many people do these serious metcons with 1 or more partners? Is that the answer? Do we all need to join a CrossFit type Gym for motivation amongst our peers? Or is it just me? Well, back to south beach gym, where they all watch and ask, but no one else steps up...
Richard Vanmeerbeek 2008-10-04
Matt, I'm sure that training head to head with other people must be a great motivator. I don't have that chance here in Belgium. But I managed to find people online to challenge with on a regular basis. It is motivating to know that someone else is aiming at your score. The key for me to perform better was sleep and cutting the crap out of my diet. We never sleep "too much".

M Sn : up to 67.5kg PR
Sn : 77.5kg, then 85kg/187lbs new PR @ bodyweight.
C&j : 100kg then tried 110kg and failed the clean half-way up.

I was a little too excited because I just got my new oly-shoes. What a luxury to feel so stable at the bottom. Thank you for the great workouts Greg, improvement keeps coming regularely. I filmed my snatches today, I think it's a little better but there's still a forward jump. I'm working on it : http://www.youtube.com/watch?v=DS4ofaYXfeo

Finished with Jackie since I didn't do any metcon yesterday.

1k row
50 thrusters 45lbs (empty barbell)
30 pull-ups

==> 6'40"

+ hanging leg raises and ab roll-outs
Eric Brandom 2008-10-04

MS: 165
Snatch - couldn't hit 190 so I sucked it up at 185
C&J - 255
HLR - Added 10# to each leg
GHD Sit ups - 45#

10x100 at track - fastest at 11.84, slowest at 13.78
Tommi k 2008-10-04
M.Sn. - 73.5kg
Snatch - 83.5kgx1, 86kgx1
C&J - 113.5kgx1, 116kgx1
HLR 4x10
ADR 2008-10-04
Muscle snatch: 135#
Snatch: 140# PR!
C&J: 185# - I missed 195#. Not enough gas in the tank today.

Hanging leg raises: 3x15
GHD sit-ups: 3x8 with 10# behind the neck
JD 2008-10-04
Snatch - 93kg x 1 x 2
Clean & jerk - 115kg x 1 x 2
saulj 2008-10-04
MS 55kg x 1
Sn 67kg x 1 x 2
C&J 82kg x 1 x 2
No met-con, going to a gymnastics seminar this eve.
Alex Europa 2008-10-04
Muscle Snatch - 125 (PR)
Snatch - 135 x 1 x 2
Clean & Jerk - 200 x 1 x 2

Really out of it today; stiff and sore from soccer last night. Hit the Rx'd percentages, but it took a lot more focus to get the job done. Good workout. Let's see some more PRs next week everyone!
Jonathan 2008-10-04
MS: 130# x1
Snatch: 135# x1x2
C&J: 180# x1x2
HLR: 3x15
Weighted GHDSU: 35# x8x3
Strict Standing Press: 115# x5x3
Shrugs: 315# x10x3
Calf Press: 545# x10x3
DB Nose Busters: 40# x8x3
Rick 2008-10-04

Did metcon from the other day
DB muscle snatch w/30's
kipping pullups
Jesse Woody 2008-10-04
Muscle Snatch: 135# PR I think...
Snatch 170 x 1 x 2
Clean & Jerk 225 x 1 x 2

Hanging Leg Raises (uses straps to save my elbows) 3x15
Weighted Sit-Ups +10# x 3x8
Greg Everett 2008-10-04
Richard - RE video. First, nice song. Second, those are looking better. The main thing is that when you pull under, you're swinging the bar out. Turn your elbows out to the sides and force them to stay out there as you pull under.
justin "Thor" 2008-10-04
Muscle Snatch: 155 lbs.
Snatch: 155lbs x1x2
C&J:180lbs x1x2

Hanging Leg Raises-I did 45, but they were broken up. These kill my shoulders and elbows

Weighted sit-ups- 3x8: 25lbs with an abmat.
Richard Vanmeerbeek 2008-10-05
Thank you Greg. I will focus on that on Monday, can't wait.
Jody Woodland 2008-10-06
MSN - 135#
SN - 145#
CJ - 190#

HLR - 3 x 15
GHD SU - 3 x 8 @ 25#

Wednesday metcon (DB SN and kip PU - subbed dead hang with assist) - 9:20. Fast like glacier. I may be old, but I'm slow.
Richard Thomas 2008-10-06
Muscle Snatch: 50kg
Snatch: 67.5kg
Clean and Jerk: 87.5kg
MAWL 2008-10-11
Msn: 125 - should have tried heavier
Sn: 110 - really struggling lately
CJ: 185, 190 - need to be more explosive

HLR 3x15
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