3.30.12 Power Endurance

Workout 1
3 laps to warm-up
Then:
Keep a KB moving for 12 minutes doing the following:
10 reps each:
Snatch (L)
Snatch (R)
Goblet Squat
RTW (L)
RTW (R)
Push-up
Then:
“Primal Mountain of Blood and Tears”
Squat: 40-50-60-50-30
Burpee:  10-20-30-20-10
Ball Slam: 20-30-40-30-20
Laps 1-2-3-2-1 (sub 25 calorie Airdyne for each lap)
Round 1 looks like…
40x Squat +
10x Burpees +
20x Ball Slams +
1 Lap
Round 2 looks like…
50x Squats +
20x Burpees +
30x Ball Slam +
2 Laps, etc… 
Record time
Then:
Cool Down
 
Results
Primal Mountain:
Keith S. – 38:51
Misti W. – 27:23
Xeve S. – 33:16
Katie M. – DNF
Jen D. – DNF
Erica J. – 37:30
Chad G. – 38:10
Ellen L. – 45:00
Beau C. – 46:12
Victor R. – 43:26
Renate L. – 32:44 (sub Airdyne)
Jordan C. – 29:19
Rob J. – 37:11
Seth L. – 35:00
Erin R. – 39:59
Sara Y. – 45:12
Rachel S. – 41:55
Nicole M. – 45:12
Nicole C. – 42:54
Cindy B. – 49:50
Kathie T. – 46:55
Robyn S. – 48:35
Kara S. – 38:13
Michele E. – 43:42
Keith M. – 46:42
Lelia G. – 46:19
Elizabeth F. – 40:08
Allen W. – DNF
Talia K. – 38:52
Chloe W. – 37:20 (Mod)
Jason A. – 39:24
Carol S. – 36:29
Erica G. – 42:15
Chrissy VD. – 33:06
Leah Z. – 45:15
Susan S. – 40:42
Will B. – 53:10
Intern – 41:24
Shari O. – 43:24
Tiffany R. – 51:57
Ale P. – 44:25
Lourdes M. – 46:19
James R. – 28:34*
Amber C. – 44:05
Natalie M. – 48:35
Renee S. – 49:55
Toni A. – 48:24
Kristen B. – 35:54
Tom R. – 49:08 (sub Airdyne)
Marcus W. – 45:08
Jim C. – 42:50
Jen H. – 31:04
Chris W. – 32:00
Diana R. – 48:05
Sky J. – 44:40
Jamie S. – 25:33*
Nancy W. – 52:25
Cedric J. – 67:40
Robert AY. – 55:40
Nic B. – 60:30
Bryan C. – DNF
 
Workout 2
Get warm and do mobility work
Then:
15 minutes of Snatch practice with an empty bar
Then:
3x OHS @ 95# +
6x Burpee +
9x Box Jump @ 30″
AMRAP in 12 minutes
Then:
Cool Down
 
Results
Niko M. – 6 rounds + 16 reps
Rob S. – 6 rounds + 13 reps
Kian O. – 5 rounds + 3 reps
 
Coach’s Comments
Today was the unveiling of a new Named Workout: “The Primal Mountain of Blood and Tears.” For those who thought they could avoid the sting of FYF, tomorrow you’ll get yours. Until then.
 
Photos

Lately I have been a real pest when it comes to movement standards. If you’re gonna do something have the decency to do it right.


A few of the guys came in for some remedial work this afternoon. Mobility, Snatch technique, and a mini-circuit to round it off. These guys have really committed themselves to getting better and aren’t scared to drop the weight in favor of technique.


Jamie posted the best time of the day in “Primal Mountain.”


This is what everyone saw when they walked in today.