11.8.11 WOD

by Jeff, Coach on November 7, 2011 · 8 comments

1x Snatch Halting Deadlift + Snatch (pause for a 2-count just above the knee, then snatch)

Perform 5-7 “Work Sets.” Go up in weight for each set, but do not sacrifice position.

5 Rounds of:
400m Run
15 Overhead Squats - 95/65

Shout-Out Of The Day:
Congrats to Megan H. for completing her first WOD as prescribed! Back in June when we did the “100 Rounds of: Hang Power Clean + Lunge + Lunge” WOD (which many of you still remember), Megan used a 35lb barbell for the workout. Yesterday, Megan was able to get through a workout with similar movements, but with the prescribed load of 75lbs!

Unless you frequent the 3:30 open gym or 4:30 class you may not know Megan, but she’s been coming in and working hard since the first month we opened. It’s been great having her in the gym and seeing her go from using a PVC pipe for most of the workouts and doing push-ups on a bench from her knees, to being able to pick up a 75lb barbell with ease and get through an entire workout doing prescribed push-ups!

Megan does a great job at focusing on completing good range of motion, and scaling workouts to fit what she is capable of.  On top of that, her consistency in coming into the gym on a regular basis has helped lead to her most recent accomplishment of completing a workout as prescribed.

Want to get better and be rad like Megan?

Mechanics.  Consistency.  Intensity.

{ 8 comments… read them below or add one }

Nancy November 7, 2011 at 10:56 pm

Awesome! Nice work Megan!!!!

Megan November 8, 2011 at 12:08 am

Its thanks to your phenomenal coaching jeff:)

Jon November 8, 2011 at 9:39 am

You hear that Shelby and Shaun? Consistency!

Pam November 8, 2011 at 9:47 am

Yay Megan!!! I haven’t been in a wod with you since you started. Truly RAD!!!!

Roozen November 8, 2011 at 10:18 am

Nice work Megan!

Joseph Gray November 8, 2011 at 11:25 am

So rad!

Pam November 8, 2011 at 3:43 pm

Yeah Shelby and Sean…you hear that?????

Ned November 8, 2011 at 4:19 pm

Megan is the shit!!! Awesome job Megan.

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