Happy Birthday Jeremy O. and Kamran!
30 Reps each for time of:
Results
The Birthday Boys tackle the Dirty Thirty:
This is the “Filthy Fifty” only slightly less filthy. Perfect for a birthday WOD as the “gift” was that Kamran and Jeremy O. both had 20 less reps over completing the “Filthy Fifty” (yes Kamran that is a real WOD and we will do it in the box someday).
Welcome to Lindsay, Nadia, and Charles who all started Elements today. This was AFTER witnessing the carnage and destruction of the 5pm class post-Dirty Thirty. I was happy no one went running for the car.
Sequence: One Arm Kettlebell Snatch with Michelle
The KB Snatch is a more fluid, powerful continuous movement than the dumbbell snatch (which returns to the floor each time). The path of the kettlebell is unique and swings out from between the knees in an arc and then quickly rotates around the wrist as you corkscrew the bell and punch up toward the ceiling. This is important to prevent the “flop-over” that can crash into the wrist or forearm causing injury.
Notes:
Want to learn rope climbs? Hint Hint. Watch these two videos. Memorize the technique that you think works best. Practice. Ropes can be tons of fun.
“Rope Climbing Techniques: The Spanish Wrap” CrossFit Journal video preview [wmv] [mov]
“Rope Climb: Russian Wrap” with Kim and Adrian Bozman [wmv] [mov]