« Thursday June 20, 2013 »

Are you one of the cool kids?

Only if you're signed up for the snatch clinic next week! We understand how frustrating this lift can be, but it can also be so much fun! Come spend a evening being coached by Kelly and fall in love with the snatch. She will show you a simple and easy to implement progression so you can become not only comfortable with the snatch, but excited about it! She will teach you the following:

• hook grip
• three pulls
• drills and progressions
  

She will also implement the Coach's Eye technology via the iPad so you will leave with a video analysis of your snatch with some specific feedback on what to work on! This will be hands on so bring your lifting shoes, wrist wraps and any other accessories you need to do work!

If you are planning to participate in the upcoming PR Challenge (like one of the cool kids) this clinic will be extremely helpful!

Tuesday, June 25 from 6:30-7:30
Cost is $10

Sign up here or on the events board at the box!

Workout of the Day
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
For time:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

L2:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 7 reps
65/35 lb Overhead Squats x 20 reps
Pull-Ups x 7 reps
Burpees x 10 reps
300 Meter Run

L1:
200 Meter Run
Burpees x 10 reps
Vert Ring Rows x 15 reps
15 lb Overhead Squats x 20 reps
Vert Ring Rows x 15 reps
Burpees x 10 reps
200 Meter Run

Comments

[Fred L.]

Drop in somewhere in Podunk, Texas - clase en Espanol.

10 minute AMRAP - 10 wall balls / 5 pull ups - 8 rounds + 6 (pullups!)
800 meter run / 5 minute rest / 800 meter run

[Mike S]

Came in early to warm up and watched Frost and Yuri get after this one in the 7... and saw Yuri set a blistering pace doing the WOD with 75 for OHS. Lo and behold, I had a rabbit for my open gym workout... I set my mind to beating Yuri's time rolling Rx. Managed it, although it was with a lot of rooting and cheers from Audrey and Justin. Managed to do the whole thing unbroken at Rx; 5:15. That 2nd set of pullups and the uphill portions of the last run required the most willpower on this one. Great WOD.

[Local]

Fred, donde esta la barbell?

Nice work Smith. Gonna be hard to beat that one.

[Mike S]

Thanks man. Was feeling good this am. Knee's the best it's been in some time and getting better every day (although with work).

[justin]

After watching Smitty manhandle this WOD, I was feeling my own mortality. He was a machine.
Did 95-115-135-145-165 on Snatches, landed everything well; might be time to retest snatch max.

Did WOD Rx in 6:39. for those of you who haven't seen the white board today, that is ONE SECOND slower than Mike Frost.
(removes sunglasses)
FROOOOOOOOOOOOST!

Felt good about this one though. Went in with a plan to breakup pull ups in 10/5 and do 10/10 OHS. Did all of that, but could have possibly pushed more. Last run is rough.

[Mike F]

Snatches: 95, 105, 110, 110, 110 to practice form. Did weighted supinated pullups instead of Flesh Rippers, I mean Box Jumps. 5x44, 4x40, 4x35, 4x30, 4x25


WOD as Rx'd: 6:38. Yuri dusted this one, I doubt doing it Rx would have slowed him down that much. Was unbroken up until after rep 15 of the OHS then did 7, 4, 4 on the second set of pullups. That last run was BLARGH hard, but much needed.

[Local]

C&J: 135, 185, 225, 245, 265

WOD as Rx'd: 5:19. I knew it was going to be close but Smitty you win this one...

PS MAJOR Fran cough afterwards. Bleh.

[Sara M]

Checking in from Water Island, mon! I did a modified version of this wod today. Had to do ring pull-ups (which suck) and overhead squats with an 8-ft ladder (~15#)--sure! Duh crawsfitz is infinitely scalable. Finished in 8:40. Ooh wee! Still acclimating to the Caribbean heat and humidity, coupled with my newfound thirst for rum. *Mount Gay Extra Old is the jam! :)

Boy, I miss Local a lot. Love, Sara