3 Rounds for Time:
500m Row
21 Hang Power Snatch (75#/55#)
Results
Today’s WOD focused on a basic Olympic lift. The hang power snatch is a stepping stone to the power snatch from the ground and also the snatch (squat). Learning this movement will help you become more efficient at getting a barbell overhead (or any weight) and put you directly into a position to overhead squat it. Who gets tired of the “power clean, jerk, rack, move your grip out and jerk it again” combo to get ready to overhead squat? Learn to snatch.
Speaking of going overhead, tomorrow will be just that. Times two. We are going to run through two of the 2010 CF Games Final Event WOD’s (one will be slightly modified). Get ready to overhead squat, climb, go anyway overhead and hit those abs. Two WOD’s back to back with a time cap. They will be short, fast and intense. Do as much work as you can in the time limit. Get smoked, have fun.
2011 CrossFit Games Regional Boundaries Announced
Notes:
I’ve never wanted to lose weight to be able to do a pull-up w/out a band. I’ve never wanted to be slimmed down so I could run a faster 400 M or bust out push-ups.
To be clear, I’m not new to being athletic, I’ve been running for over 10 years – I’ve done a marathon, several halves, and countless 10K & 5Ks. Losing weight and getting in shape was the result of the running and sure losing weight meant I could go faster, but I cared more about how I’d look at the end.
Exercising and eating good to actually feel better & perform better is a huge change. A change that is much more intoxicating then just looking good. If I had only figured that out a long time ago I’d be a much happier person today.
I’m getting it now… It has taken awhile and I didn’t understand right away. But with every PR, every struggle through a WOD, every proud moment I have – I get it.
Eating “paleo” isn’t some kind of punishment to lose 10 lbs; it is the fuel that makes me feel good & get through a WOD feeling strong. Even odder to me – I can’t imagine not having my Squatchers & amazing SnoRidge CrossFit box to go to. I’ve always been a solo artist, actually getting excited to go see my coaches & friends is a unique experience for me. One I really enjoy 😉
I’m not perfect – I won’t give up pizza for the rest of my life 🙂 but the work I put in pushing myself & eating healthy has a different payoff nowadays. One that is much longer lasting than a goal weight.”