Jon and Eric warm up for their Hang Power Snatches.

W.O.D. 6.20.09

Push Jerk
Hang Power Snatch

Going Overhead with Adrian Bozman Part III (Push Jerk) ...[wmv][mov]

"Simply pushing harder within the old boundaries will not do."
-Karl Weick

Results PJ/HPS:
Jon 115x1/75
Meighan 85 x1/45
Lisa 115/85
Sam 185/125
Paul 175/105
Jill 85/55
Miranda 105/70
Jason 195/125
Jeff 155/95
Joe A. 205/135
Kit 205x1/135x1
Brian 205x1/130
Liz 95/75
Granny 105/75
Eric ??/155


Appalachian Athlete said...

For early morning fun at Norristown Farm Park:

50 squats
run 1 mile
50 pushups
run 1 mile
50 abmat situps (feet anchored, hands behind head)


Now, for a Margarita brunch to really get this day off to a good start.

Ray said...

I like that WOD, especially the Margarita brunch part! Just don't get one of those fancy umbrellas in it. It wouldn't be appropriate for an angry punker.

JILL said...

my quads have never been so sore! Deadlifts and Karen will do it.

Ray said...


My mind, body and spirit are strong
I take time each day to rejuvenate and recharge
I draw from a deep well of peace and calm
I breathe in strength and release my fears
I go after my heart's deep desires
I can accomplish anything
I focus on my goal and have the strength to make it happen
I choose to be unstoppable
I am strong
I act in spite of my fears
I am bigger than my concerns and worries
I can do anything i put my mind to
Each day I am getting stronger
I can take care of myself
The strength of others inspires me daily
I trust my intuition and live a courageous life

Ari Castillo

Ray said...


155 on the HPC? Friggin ANIMAL!

Aimee Lyons said...

Eric had some solid form today, with some great numbers... he is from one of our local Club Affiliates...CrossFit Malvern Prep. http://www.malvernstrength.typepad.com/
Eric, thanks for stopping by for a visit! It was great meeting you!