Jacob drove up from Monterey this morning for our Power Session – he had to get up at 4:30AM! He is a CF Santa Cruz regular and attended the CF Olympic Lifting Certification with me two months ago. He trains barefoot for all his lifts (Martial Arts background). Jacob is a powerhouse and a very flexible athelete: full leg splits no problem! Thanks for coming up this morning, Jacob.

0630H Metacon WOD

Man Overboard:

Each person rows 500m while the others complete one of the following exercises:

Kettlebell Swings (Boys 1p, Girls 25lbs)

Wall Balls (Boys 20lbs, Girls 14lbs – 10′ target)

Tire Flips (Flip, Jump in, Jump out)

Burpees (Yaaah Burpees!)

For max reps of all exercises. Move to a different exercise when Rowers change. WOD is complete when last person finishes rowing. Count all your reps.

0715H Power WOD

Burgerner Warm Up

Burgener Snatch Transfer Skills

2nd Pulls: 5, 5, 5, 5, 5, 5, 5 (about 50% of max clean)

Newbies: Cleans 3, 3, 3, 3, 3

Vets: Clean & Jerks 3, 3, 3, 3, 3

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  • Craig

    Great sessions this morning everyone! Jon, Sarah & newbies Burton & Charmaine grinded out a solid wod. Burton & Charmaine hung around for the power session, so I imagine they’re a bit worn out today.

    Jacob: thanks for your help this morning. It’s always nice to have some experienced help around.

    Jacob subbed Power Cleans (!) for Cleans and Push Press (!!!) for the Split Jerk. He completed sets at: 135, 155, 175, 185, 185. Nice.

    Craig (as rx’d): 135, 155, 175, 185, 185

    Metacon results to follow soon.

  • Rob

    Wow, amazing. Wish I had rallied a bit earlier to get in on that!

    I ended up doing MURPH – with the 20 lb vest! 39 minutes and change (stop watch died in sun so had to by clock…).

    First time doing it with the vest and only about 5 minutes slower than my PR without the vest.

  • Craig

    Nice work.. I’m actually jealous. Haven’t done the Murph yet.

  • Jacob Tsypkin

    Thanks for a great morning guys. It was awesome training with Craig and great meeting Jon, Sarah, Burton and Charmaine.

    Craig: Not a problem, brother. Few things make me happier than coaching. Hopefully I’ll see you again fairly soon, if not before I leave for England, than definitely in the Winter. I’ll stay in touch.

  • Craig

    Metacon results (KB, Tire, WB, Burp):

    Craig: 52, 14, 37, 20 = 123
    Sarah: 32, 10, 24, 17 = 83
    Jon: 34, 17, 44, 26 = 121
    Charmaine: 34, 12, 10, 20 = 76
    Burton: did not record reps…(next time!!)

    Matt went solo. Row 500m for time. Then complete as many reps of each exercise using row time.

    Matt (rnd #1): 30, 14, 30, 18 = 92 (2min row)
    Matt (rnd #2): 30, 12, 24, 15 = 81 (2min row)

    Two rounds?? Nice work, buddy.

  • Burton

    “Burton: did not record reps…(next time!!)”

    No one said that there was going to be a test at the end. You should know that I stink at math.

    How am I expected to count, and keep a 25lb kettle bell from crushing me in the head, at the same time?

    Nice to meet everyone, see ya next Saturday.

  • Matt Brennan

    Had to do two rounds to match your one, Craig!

    52 KB swings? Are you kidding me?