May 2013
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Suppose to rest but...
Got new shoes
So I snatched to 79.5
Then went to clean and jerk complex.
Clean pull + 1 inch hang clean + 2 front squats + jerk.
Got the jerk but missed the finish.
http://www.youtube.com/watch?v=3GMkIKBbEgI
Clean PRs...
Well clean PRs with missed jerks.
http://www.youtube.com/watch?v=8J_lkUluv-M
116kg/255#
+4kg/10#
I feel my cleans are a bit sloppy. I over pull on all of them. Something I have been doing because this is a place I never thought I would be at. But need to work at meeting the bar better.
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Fuckin finally Snatch PR
Well after a dry spell of sorts… Hit a snatch PR of 192#/87kg. My best was 185#/84kg back at the 2013 DARIOTIS MEMORIAL meet.
Well to keep it short… here’s the video of all the lifts I made today.
http://www.youtube.com/watch?v=9sopKKJlkBg
Short version: Snatch PR - http://www.youtube.com/watch?v=AU1WW_zMC4k
91kg/200# is coming up next.
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And Another PR
Who said you have to do conditioning to improve conditioning…. PR’ed the WOD Hammer by 4:41 20:47 RX back in Jan 2nd 2012 New time 16:06 RX (today) May 9th 2013
Hammer: Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds
I just ran it for total time as I’m to lazy to write down each...
Adipowers for cheap…. So tempted to buy…. I love my Nike Romaleo 2’s but… for the price would be nice to have a pair I can leave at the gym!
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PRs of my own
Hit a 15# pr on my snatch pull + low hang snatch (1” off the ground)
Did 170#/77kg and hit 185#/84kg. That matches my snatch PR. Feel like I’m making progress. I should be able to hit 190#/195# (86kg/89kg) soon!
Also hit 220/100kg for a clean complex:
Clean pull + 1” off the ground hang clean + 2 front squats + jerk.
Hard as hell. I remember last July was when I hit my...
WatchFor starters you are going around your knees. That’s a no no… When you bring it to your hips… you end up bringing the hips to the bar and you end on your toes…
More or less… I don’t feel like typing it all out on what to do… So with the advent of the internet…. Go here: http://www.allthingsgym.com/how-to-snatch-tutorial-with-glenn-pendlay/
Edit:...
Fuck yeah!! PR's again!
So fucking pumped!
As a coach it’s always awesome to see people make progress and see that light bulb goes off… but with it’s with somebody who is still developing them self and playing a role of who they maybe come is just way more gratifying. With Kate it’s awesome to see her progress. She’s only 14 years old and is a smart and strong girl!!! Anyway, I have been...
PR!
pr’ed fran by :13 seconds.
3:38 to 3:25
Oh and only been doing conditioning like 2x a week Max. Just been oly lifting since the open.
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Yay PRs... not for me but for the girl I'm...
Been working with Kate for about a month now on oly and making some progress. Getting her away from the old crossfit/old school jump and shrug… It’s been a hard battle but we are making progress.
I had her work off the blocks for the first time and she PR’ed by 10lbs
Her best snatch was 80lbs (36kg) from the ground. She hit 95lbs (43kg) off the blocks at knee!!...
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April 2013
15 posts
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PR'ed my Power Clean and a few other things
Finally Pr’ed my power clean. I haven’t tested this in over a year.
Last PR was 215# last spring. Hit 230# yesterday 98kg to 105kg
https://www.youtube.com/watch?v=14EC3UvvnEU
Hit 20 unbroken Strict ring dips - Which beats my PR I believe of 20 kipping dips… haha I think the most I have done was like 15 or something.
Also did 6 Strict weighted pull ups with 45# (20-ish kg)...
Just realized...
I can snatch my fat self. 185# is my best snatch and was what I use to weigh couple years back.
I also can Clean & Jerk a little over 1.5x current body weight. 1.58 to be exact (245#).
It’s the little things.
20 Tips That Will Make You Better at Olympic... →
crossfitter:
muscleforthought:
Here are twenty things for you to think about and implement next time you’re practicing your clean and jerk. Twenty little things can make a huge difference in your performance.
In honor of this morning’s EMOM cleans.
Some really good tips in here
Tip 21: Don’t jump and shrug. It’s slow, explode the hips and pull under. :)
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Watchninthiend0:
195lb clean n jerk. 10lb pr! I’m coming for you 200.
Jerk definitely needs a lot of work, but this is the first time I’ve jerked heavy since my wrist got hurt.
Edit: Coach Pete, analyze!
Because he wanted me to analyze it. In my opinion.. it’s tons better than before. I see lots of improvement since the last time I watched one of your lifts.
A few things I note. You are...
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2013 CF Open Results
2011 Open - 508/631 in the NW 2012 Open - 388/1399 in the NW (2313 points) 2013 Open - 363/2572 in the NW (2263 points) http://games.crossfit.com/athlete/1848 Rank (points) then Rank (reps)
363 (2238) Peter Hong | 487 (152) | 673 (260) | 375 (251) | 430 (89) | 273 (83)
This is out of people that have completed all 5 workouts. Feeling pretty good about where I am at. Sure I could...
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relentlesspursuitofstrength replied to your photo: Bergopher: I let her know how I felt but she is…
Could still pursue.
True… I dunno it’s now gone to flirting again… but more friendly? haha I dunno.
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Got this text...
Peter, I have to be honest with you about some things because it’s what I expect so it’s only fair. I’m not sure exactly what you think of me, may or may not want from me or feel for me. But in case it’s important, you should know I’m really not available. Obviously school is a huge factor and my head/heart just isn’t really into anything else. I’m being selfish and living my life as such. I know...
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PR'ed Clean & Jerk by 2kg/5#
Yeah finally! Went up pretty easy too! Or felt easy!
http://youtu.be/SfaYgmXqdYk
Then tried 116k/255#. First time ever trying to pull that much. Will get it soon!
http://youtu.be/Lltvocj2AXs
March 2013
31 posts
Not so good meet.
185kg total. 4kg under my best
2/6
80x/80/86x
For snatch
105x/105x/105
Not sure what happen. Oh well we all have good and bad meets.
But I have medaled in all meets that I have competed in.
152.4
Yay for cutting weight. Should be fine by the AM. Ugh.
Weightlifting meet in 12 hours.
Relentless Pursuit of Strength: Trigger Warning:... →
relentlesspursuitofstrength:
For all of my fellow lifters, don’t read this if you don’t want to be triggered by CrossFit!
Hahaha I’m fucking hilarious.
Actually, CrossFitters probably shouldn’t read this either, because they’ll get offended too, because I just rip on them constantly.
Anyway, I’m looking into CrossFit…
That’s a lot of smack there buddy. Your form isn’t even on point so to...
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everyrepcounts replied to your post: 13.4
Thanks for the tip Pete! Great job on 13.4! What’s your place on the Leaderboard in your region?
Currently 6th only because people haven’t submitted their scores… Currently 3rd in the workout because it’s early and scores don’t really get populated till saturday/sunday 4:59PM
432/3198 after week 3.
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13.4
89 reps
Not bad. Overall happy with my performance. This WOD you could do a bunch of times.
Will do it again I believe. I have a weightlifting meet Saturday so had to do it today.
I know I can hit 100. Had a bit more in the tank. T2B got me a bit. Failed bad on the 15 as I panicked and thought I had less time.
But over all happy
Tips:
Consistent pace. Single for clean and jerks for...
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Jon North Attitude Nation Seminar!!! Who wants to...
https://www.facebook.com/CrossFitParamount/posts/429915783707335
My gym is wanting to host a seminar and we need to see interest. If you are interested please goto the link and comment that you are! I know a lot of you PNW peeps out there need Oly work.
3rd week of open ranking.
429/3128 in men’s individual NW region. (Out of all people who did all 3 wods so far)
The amount of people is crazy this year.
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13.3 v2
And fuck you wall balls.
8:23 wall balls. Did them last time in 8:57.
10:11 dubz. 10:57 last time.
11 muscle ups from 8
251 from 248
13.3 is finished.
Compared to last years 12.4 -244 reps.
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Coaching a 14 year old girl who can qualify for...
Hardest part is I only get to coach her 3 days a week… making a program is hard!!! She has weights at home where she can squat and stuff… but I want to make sure she’s fixing her form and stuff… So hard…
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amrapend0 replied to your post: 13.3
Damn Pete! That’s good work!!!!
It can be better… Wasn’t even that tired for Muscle Ups… was breathing hard but no muscle fatigue really…
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13.3
248 reps
Wall balls at 8:57
Double unders at 10:57
Do the math… 8 muscle ups in 1 min.
Fuck you wall balls. My short ass legs (5’6” frame) will forever have issues
I might redo it… I just need 30-45 more seconds. I know I could get 4 more muscle ups as I was stringing them in sets of two.
Oh and I feel like my Judge miscounted my dubz. So more on the fence of trying again.
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gettingtorx replied to your photo: Some body asked me why I was “quitting” crossfit…
Really man, who uses a desktop system anymore?… ;-)
Somebody who use to work IT and still plays games in their free time. That’s who! And don’t be jealous that my desktop is way cooler than yours! :P
jsheeter asked: Maybe your gym siphoned off their customers? Out of curiosity, what did motivate you to open your own gym? And finally, as a side note, its always good to get a little outside input I feel. How're my lifts looking in your opinion?
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