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July 28 2016


July 28 2016

Martin Hammy 2016

July 28 2016

“No shame.
There is no shame in stripping weight off the bar mid-WOD if it means you will be able to keep moving through your reps.
Your goal is INTENSITY.
There is no shame in using irrigation boxes because the 20 inch box intimidates you.
You will jump HIGHER.
There is no shame in using a band for your pull ups, doing push ups from your knees or lifting an empty barbell.
You will get STRONGER.
There is no shame in having to do jumping MU, double under attempts or handstand holds.
Your technique will IMPROVE.
There is no shame if the weight you lift is less than your partners.
You lift the right weight for YOUR progression.
There is no shame in stopping a workout because an old injury flares up.
You protect your future HEALTH.
There is no shame in having to sub or mod the WOD.
You create the best workout for you.
There is no shame in being the slowest. There is no shame for being the least fit, the heaviest athlete, the weakest lifter or the newest member. There is no shame in finishing 4th, or 5th, or last.
When all is said and done…
You get up, you get out the door, you show up.
You come, you move, you work, you sweat, you crumble.
You give your ALL.
So next time you feel stupid, weak, inadequate, frustrated or anxious about where you are right now, Stop.
There is no shame in being who you are in this moment.
The only shame lies in not striving to be the person you want to be tomorrow.”

Thank you for sharing this awesome quote from JournalMenu, Suzanne!

A) Snatch:
2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 90%, 1 @ 95%
*Use 90% of your Snatch 1RM as the base for these numbers. Example: Current 1RM is 100#, 90% = 90#. Perform 2 reps at 70% of 90# = 63#.*
B) Snatch Pull:
3×3 at 105% 1RM
*Use best Snatch 1RM for this value.*

For time:
Run, 600 m
30 Strict Press, pick load
Rest 3 mins
— then —
Run, 400 m
20 Push Press, pick load
Rest 2 mins
— then —
Run, 200 m
10 Jerks, pick load
*Add weight to the barbell during the rest.
Competitors Rx recommendation:
115/75 Strict Press
135/95 Push Press
155/105 Jerk
Fitness Rx recommendation:
Pick load to start and add 10# for each set*

Today’s WOD will be a great to aid in setting realistic goals for the Presses. It starts Strict, with a lot of reps, so plan appropriately because it will be necessary to add weight for each subsequent round as the run time and rep scheme decreases. Post weights used for each portion, along with total time to completion (including rests).