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Tex | 28.12.2011
“If you’re gonna be stupid, you gotta be tough.”
~Jeff Martone
Sunday, January 1st, 2012, we will be holding a 10 am class!
No Monday, January 2nd 6:15am and 7:15am classes.
Skill Review and Practice:
Kettlebell Snatch and Progressions
-1 handed swing
-1 handed swing and pull
-top-to-bottom KB snatch into single arm swings
- full KB snatch
DWOD:
Complete 4 Rounds:
1 Minute KB Snatches Weak Side
1 Minute KB Snatches Strong Side
1 Minute Hand Release Push-Ups
2 Minutes Rest
Post loads and reps completed to comments.
——————————————————————
Skill/Element Review Sundays, 9 AM Class Description:
Purpose: The purpose of this course is to review Elemental Movements in CrossFit focusing on cleaning up the basic, yet tricky, movements and working on translating them into the more complex lifts and movements. Example includes breaking down the Front Squat and transferring that skill into the Clean.
Target Athletes: This class is meant for the athletes who are new or a few months out of foundations but are still struggling with some of the movements, and they need to take time out of normal classes to focus on practicing these. The class is also open to individuals who are unable to make the foundations classes during the week, and would like to join the program.
*This class is open to all CrossFit Dupont, CrossFit Balance and CrossFit DC athletes.
Schedule:
January 8th: Front Squat, Clean, and Hollow Position
January 15th: Overhead Squat, Snatch, Jump Rope and Double Under
January 22nd: Push Press, Push Jerk, Kipping, Kettlebell Swing
10 Responses to Thursday 12/29/2011 WOD
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SWOD:
Squat 5×3 @ 330# + 20 yard sprint
*rest 2 minutes between rounds
Push Press 1 RM @ 215#
DWOD:
Complete 4-6 efforts:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
Fun.
Are you there grip? It’s me, Joe.
Kettlebell Snatch and Progressions
-1 handed swing
-1 handed swing and pull
-top-to-bottom KB snatch into single arm swings
- full KB snatch
DWOD:
Complete 4 Rounds:
1 Minute KB Snatches Weak Side
1 Minute KB Snatches Strong Side
1 Minute Hand Release Push-Ups
2 Minutes Rest
We scored this Tabata-style, so score = lowest reps out of all the rounds.
KB Snatch Combines — 31 @ #2 Pood (or whatever the light gray KBs are)
Pushups — 18
44lbs/ 1.25pood/ .225 Petersons
12kg? Green one
18 snatch lowest score on my left side
20 lowest score on push ups
Holy ow, my arm hurt. Was tough to get the motion down, but I think I finally got it by the 3rd and 4th round (my numbers actually went up!)
Dips
10/ 7/ 5
I also want a ring dip bad.
GOALS!
DWOD: 12 (lowest number of snatchs) and 11 (lowest number of push-ups) used 16kg. My grip was completely fried by the last set as evidenced by the busted blisters on both hands but I learned how to KB Snatch.
Get that butta knife out Alex..
Damn, only 44#? Now I feel like a chump! Were those the heaviest out there?
1.5 poods
Fuuuuck. Now I’m pissed I didn’t go heavier. I thought those were the heaviest out there.