Strength WOD:
1-1-1-1-1
Snatch
Conditioning:
AMRAP (As Many Rounds As Possible) in 8 Minutes of:
3 Snatch (135#/95#)
25 Double Unders
Checkout:
21-15-9 Reps of each for time:
Hollow Rocks
AbMat Sit-ups
Results
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Just out of OnRamp and learning quick:
Take the time to dial in your set position before you snatch or clean. Line up the feet correctly on the bar, set your hips, back, grip, lats and shoulders to the correct position for your physiology. Learn and memorize that position and work on bar path with an empty bar. Master your footwork and where your feet go. Practice the “positions” from floor, to knee, to hips over and over. Get confident in the overhead position and how you receive the bar. Work tight areas through mobility but more importantly understand bar path and receipt of the bar overhead. Getting these fundamentals down will ensure continued progress.
Regional Preview 2014: Week 4 – [video]
Watch archived coverage from Regional Week 3
New Team Competition Series This Fall
We are now carrying FITAID in the gym.
What is it? FitAID is a performance and recovery drink made specifically for athletes. FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. It’s lightly carbonated, sweetened with raw organic blue agave and stevia, has 45 calories per can and tastes great. Supplements include: Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract. You can keep drinking your protein shake and still have FitAID as an additional supplement for your recovery routine. There is no protein in FITAID, but it does have supplements that support joint health, cardiovascular health, and muscle fatigue.
Each can is $3. You can either pay cash or start a punch card on top of the small fridge in the lobby. Just take a punch card, put your name on it, and put it in the alphabetized box. After your WOD when you want one just mark off a can on your card. Each month we will bill your card and mark off the paid cans and put your card back in the box.
You can learn more about FITAID here –http://www.drinkfitaid.com/overview/