Wednesday 01.03.12

Anyone interested? Individual and Team events.

Hey Warriors, we just learned of a friendly CrossFit competition in Iowa City on Saturday, January 28 from 9 AM to 2 PM. If anyone is interested in competing, let Jacob or me know. Either one of us is willing to head up a WCFM delegation to represent. More details are available on Facebook here and on the flyer above.

Additionally, I neglected to mention in January's newsletter that Beth Dessner will offer another free injury screening clinic for WCFM members on Saturday, January 21, 2012 from 9-11 AM. Here's your chance for a free assessment of what's been buggin' ya and how to fix it!

When Jacob and I had cable and/or TV reception, we really enjoyed watching "The Biggest Loser". Tonight a new season starts and what will Bob Harper be putting his team through to lose weight and get fit? CROSSFIT (scroll down to reason numero uno). I don't know, but it smells like CrossFit has ARRIVED. Reebok, ESPN2, network television...what is next? Let's ride the wave together.

Today, for the first time, we're working on a full snatch. We've done the hang snatch, which begins with the barbell at mid-thigh as the starting position. For the full snatch we begin on the floor in our beautiful flat-back, butt-down, chest-up set-up position, and in (hopefully) one fluid and powerful motion we snatch the crap out the bar to get it overhead (watch the video again). Easier said than done and that's why every day at WCFM is a day to practice. 

WOD

Full Snatch

1-1-1-1-1

Then, 4 Rounds of:

Run/Row 400 m

1 Barbell complex*

*1 barbell complex = 6 deadlift + 6 bent-over row + 6 hang clean + 6 front squat + 6 push press + 6 back squat + 6 pushups