November 11, 2014 – Masters Program

Workout of the Day
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Alternating Pistols x 10-12 reps
Double-Unders x 40 reps

B.
Every two minutes, for 12 minutes (6 sets), complete:
Muscle Snatch + Snatch Balance + Overhead Squat

Load by feel.

C.
The Three Wise Men Tribute
“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”

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Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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Rick Adamucci (5'8, 170lb, 50)
Rick Adamucci (5'8, 170lb, 50)
November 18, 2014 4:33 pm

Forgot to add all done at 135#

Rick Adamucci (5'8, 170lb, 50)
Rick Adamucci (5'8, 170lb, 50)
November 18, 2014 4:32 pm

A. Done
B. 85-95-105-115-125-135
C. 1+10, 2+5, 1+26

jlorenzo
jlorenzo
November 13, 2014 6:34 pm

Did Thursday.
A-completed
B-Up to 145
C-RX1+1 (more misses than makes, should have done 115), 2+8, 1+30

Dunk Knox - (43/5'10''/80kg)
Dunk Knox - (43/5'10''/80kg)
November 12, 2014 2:10 pm

A: Done
B: @ 60kg – Muscle Snatch / Snatch Balance / OHS
C: RX
Jeremy – 1+2
Ben – 2+10
Beau – 2+8

Al
Al
November 11, 2014 9:40 pm

Joined a group doing Comp. Wod which was pretty similar to Masters:
A. Muscle snatch up to 125
B. Hang snatch up to 155

C. 2+3 (snatches from floor on second set), 2+5, 1+10
D. Done (db presses with 40lb.)

Ralph Cardin
Ralph Cardin
November 11, 2014 7:47 pm

A. Done. Still being cautious with pec/shoulder. First time being in a HS position in 3 weeks and no shoulder pain. Still using a band for pistols.
B. Was unsure where to start so I started too light. 65/75/95/105/115/125
C. Jeremy. Not able to do a push up so I only did the top of the burpee and 95#; 2+5.
Ben. 135# with a thick green band for strict pull ups again due to pec; 1+8
Beau. RX; 1+23

Nichole DeHart
Nichole DeHart
November 11, 2014 11:51 pm
Reply to  Ralph Cardin

Glad to see your pec/shoulder is doing better!

Bill Vawter (50-54)
Bill Vawter (50-54)
November 11, 2014 7:32 pm

A. Done
B. 95/105/115/125/135/145#
C. Rx 1+11/1+10/1+7

Shaun K (F 58)
Shaun K (F 58)
November 11, 2014 6:58 pm

A) Done
B) Worked on mobility and did class warm up
C) Jeremy: 3
Ben: 1 + 25
Beau: 1 + 40 but messed up and did 20 box stepovers rather than 15, wall balls w/ 10 #, the remainder at the scaled level. Fun to do a wod with the class!

Mel
Mel
November 11, 2014 6:04 pm

A. Yup
B. 55/65/75/85/95 failed the muscle snatch at 95, but completed the complex.
C. Jeremey: 3+1
Ben: 2 (I may have pouted on the pull ups : / )
Beau: 1+44 really 1 rep shy of 2 rounds…gah.
All RX

JDamgar
JDamgar
November 11, 2014 5:38 pm

A. Done
B. worked up to 135#
C. all RX 2 + 5/ 2 +15/ 1 + 25

Nichole DeHart
Nichole DeHart
November 11, 2014 11:52 pm
Reply to  JDamgar

Nice work!

Perry Siplon (49 5'9" 165)
Perry Siplon (49 5'9" 165)
November 11, 2014 5:15 pm

A. Done. Pistols coming along.
B. 95/105/115/125/135
C. Jeremy 2@115, Ben 1+27 Rx, Beau 1+25 Rx Nice to workout with the 5pm class – Happy Veteran’s Day.

Christine Wells NW 45-49
Christine Wells NW 45-49
November 11, 2014 4:41 pm

A. Completed
B. 55/65/75/80/85/85. Muscle snatch the limiter.
C. Jeremy: 2+5 @ 85#, Ben 2+9 RX, Beau 1+ 41 RX

Nichole DeHart
Nichole DeHart
November 11, 2014 11:52 pm

Great work Christine!

Sarah Bowling
Sarah Bowling
November 11, 2014 3:51 pm

A: Done (DU still messy, sub’d snatch presses for pistols – knee pain made me stay away from pistols today)
B: #65/75/85/95/95/95
C: Jeremy – #85 2+5 reps
Ben – Rx 1 + 10 reps
Beau – Rx 1 + 35 reps

Nichole DeHart
Nichole DeHart
November 11, 2014 11:53 pm
Reply to  Sarah Bowling

Nice work Sarah!

karen wilson 47north central
karen wilson 47north central
November 11, 2014 2:19 pm

A. Done
C. Jeremy 75# 2+6
Ben Rx’d 2+1
Beau Rx’d 1+54

Christine Wells NW 45-49
Christine Wells NW 45-49
November 11, 2014 4:44 pm

Maybe Beau made you a little crazy, there’s only 45 reps in the round:) Nice job KW! Happy holiday.

karen wilson 47north central
karen wilson 47north central
November 11, 2014 5:03 pm

Bad math……I got 26 WB, counted box jumps as 30…geez, I tied you 🙂 1+ 41; I was delirious doing my math!

Christine Wells NW 45-49
Christine Wells NW 45-49
November 11, 2014 5:26 pm

Your good, i was just teasing. I have to write everything down, I’m sooo bad at counting when I’m cyanotic:)

Nichole DeHart
Nichole DeHart
November 11, 2014 11:53 pm

Good work Karen!

Jarrod Newman (45/5'11"/187)
Jarrod Newman (45/5'11"/187)
November 11, 2014 2:07 pm

A) done
B) did Justin Thacker snatch warmup with class. PR’d my snatch by 15# at 205#! So stoked!!! Heres a video: http://youtu.be/SM2tqoVEP3I
C) 2+3 RX, 2+6 RX, 1+33 RX

karen wilson 47north central
karen wilson 47north central
November 11, 2014 2:21 pm

Big PR!! Very nice!!

Christine Wells NW 45-49
Christine Wells NW 45-49
November 11, 2014 4:43 pm

Wow Jarrod, that’s an awesome PR!

Nichole DeHart
Nichole DeHart
November 11, 2014 11:54 pm

Ahhhhh that is sooooo exciting! That looked great Jarrod!!! You have way more in the tank! Good work!

Jarrod Newman (45/5'11"/187)
Jarrod Newman (45/5'11"/187)
November 12, 2014 2:29 pm
Reply to  Nichole DeHart

Thanks a lot Nichole. It was one of those huge milestones for me and has probably been my biggest highlight since meeting you guys at the Invictus Camp last April! 🙂

Dunk Knox - (43/5'10''/80kg)
Dunk Knox - (43/5'10''/80kg)
November 12, 2014 2:07 pm

Awesome PR – Good Job!

Andi Hodorowski (42 YOF)
Andi Hodorowski (42 YOF)
November 11, 2014 1:17 pm

A. Done
B.Warm up with class
C. Jeremy 3 @65#
Ben 2+6 @65#
Beau 1+26 Wall Ball 10#

Nichole DeHart
Nichole DeHart
November 11, 2014 11:54 pm

Nice job Andi!

Anthony Stokes
Anthony Stokes
November 11, 2014 1:14 pm

A. Done
B. 95/115 /135/135/135/135. Focused on technique today.
C. Jeremy 2+1 #135, Ben 2 #135, Beau 1+16

Paul Farthing (45-49)
Paul Farthing (45-49)
November 11, 2014 1:03 pm

A. Done
B. 40/50/55/55/60/60kg
Jeremy 50kg Hang snatch 2rnds+2
Ben 60kg Power Cleans 2 rnds
Beau 24″ 1rnd +6

Dawn (49 F NW)
Dawn (49 F NW)
November 11, 2014 12:21 pm

A. Done.
B. 65,70,75,80,80,80
C. Jeremy 1+11 tried RX but switched to 85#, really ugly at 95#
Ben 1+24 meant to do RX but forgot to add the 5’s back on so did one whole round at 85# then added the 5’s back on for the next round, it had to be the lack of oxygen!
Beau 1+23 RX

Christine Wells NW 45-49
Christine Wells NW 45-49
November 11, 2014 4:45 pm
Reply to  Dawn (49 F NW)

Where you from in the NW?

Dawn (49 F NW)
Dawn (49 F NW)
November 11, 2014 7:16 pm

I’m in Parkland, south of Tacoma. How about you?

Christine Wells NW 45-49
Christine Wells NW 45-49
November 12, 2014 6:17 am
Reply to  Dawn (49 F NW)

Hood River, Oregon. If you come to town, let me know or I’ll do the same. I go up to Seattle periodically. Happy training:)

Dawn (49 F NW)
Dawn (49 F NW)
November 12, 2014 8:06 am

Sounds like a plan!

Michael Paulus (41 - CE)
Michael Paulus (41 - CE)
November 11, 2014 11:23 am

A. Done
B. 75,95,105,115,125,135
C.
Jeremy – 1 + 15 – 125#
Ben 2 + 5 – 125#
Beau 2 + 15

Wrist is feeling much better but being careful.

Nichole DeHart
Nichole DeHart
November 11, 2014 11:55 pm

Great to hear Michael!

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