Thursday 10.25.12

Gary Taubes explains the underlying mechanisms of the obesity epidemic. Low fat is not the answer, and neither are carbohydrates. What just might help is eating REAL FOOD. It doesn't require a nutrition label, and most times it can only be found along the perimeter of the grocery store (e.g., vegetables, fruits, fresh lean meat, eggs). Give a viewing of the above video for more on what is expanding the waistlines of Americans.

COSTUME WOD PARTY TIME THIS FRIDAY!!

6:30 PM WOD & Party After

Wear a costume all day!

Whoa oh oh oh...SNATCH is back. Snatch attack.

First, some terminology:

HANG = holding the bar in the standing position with the bar hanging at your waist.
POWER = receiving the bar at the top of the lift in a high position with the legs slightly bent (i.e., NOT in a squat)
SNATCH = wide, WIDE grip on the bar; bar path is straight up - no stopping at the shoulders

ERGO,
HANG POWER SNATCH
Start position: holding the bar with a wide, WIDE grip and the bar hanging at your waist
Mid-lift: bar path is straight up from the hang position to overhead (no stopping at the shoulders)
Finish position: bar is overhead, arms are locked out, and the legs are slightly bent.

For a full snatch, we start with the bar on the ground, rolled right up against our shins. Our grip is nice and wide. For the entire lift, we're keeping that bar close, close, close. Drawing it up the shins, and dragging it over our thighs as our hips explode the bar up, up, up. Imagine flicking two light switches up on each of your thighs. As the bar floats up, we pull ourselves under it, landing in that beautiful overhead squat position. Sounds wonderful, doesn't it? Now, just to put all of that into action...

WOD

Warm Up:

Snatch Complex (65/45)

5 minutes

1 hang power snatch

1 hang power snatch + overhead squat

1 hang squat snatch

1 full squat snatch

--

7 Rounds

30 doubleunders

15 toes-to-bar

5 snatch (115/85)