Friday 07.13.12

Its the socks that make this rope climb possible.

Dun dun dunnnnnn....it's Friday the 13th! Is this the third or the fourth of this leap year? I pity the person who has been unlucky for each one that's popped up this calendar year. One person that is not unlucky (double-negative, yo!), is Ms. Jeanne Garvin! If you see while you are out and about today, please wish her a very merry birthday! She is Jacob's most favorite Grandma, you know (just kidding Grandma Bev, he loves you just as much).

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P.S. and F.Y.I. We're starting another 30-day Paleo Challenge next month!! Get your food plans ready. A free month is on. the. line!

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Yesterday we started our warmup with the snatch progression. For the next week and half or so we will be doing this warmup to reinforce snatch technique. The snatch is the most technical of all the lifts we do and we want everyone to become more comfortable with it. The biggest thing toward getting comfortable with the snatch is getting comfortable with dropping - QUICKLY - to the bottom of your overhead squat. As with every squat - know where your body likes to land. The more tentative you are with achieving that bottom position, the more difficult your snatch is going to be. This is lift is FAST and EXPLOSIVE. No joke. That's why we use light weight (45 pounds or less). So get comfortable with the bottom of your squat. If you don't like the bottom, get to work on the foam roller and the the lacrosse ball to mobilize the heck out of your achey breaky parts that aren't allowing you to feel comfortable. Or just enjoy the pain and always hate the snatch. We can get better at the things we avoid.

WOD

Warm Up:

5 minutes

1 snatch progression (45# or less)*

5 PVC shoulder pass throughs

*1 snatch progression =

1 hang power snatch

1 hang power snatch + overhead squat

1 hang squat snatch

1 full squat snatch

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10 min AMRAP

Sandbag getups (80/60)

-- THEN --

10 minutes

Row/Run for max distance