Wednesday 5 December 2012

By 12/04/2012 wod

Good Day Athletes!  You all know how much time we spend on the Olympic lifts here at CrossFit Thornton.  We work hard to get our bodies into a great “receiving position” with weight overhead.  For a lot of us this “receiving position” (holding a ton of weight over our head with a wide grip) is a foreign concept and our body is just not doing what our mind is asking it to do.

First, DON’T get angry and never quit.  It takes time and practice.  Just keep coming and working hard.

Second, take advantage of our great coaches during and outside of class.  Sign up for a private skill session and work with a coach to hammer out those sticking points.

Lastly, at the box and at home work on your own mobility.  CrossFit is a tough sport and all of the movements and skills demand our bodies to bend and move.  We get sore and tight while we are trying to get rid of bad habits and old injures along with preexisting mobility problems.  It’s a daily effort to work out those mobility issues; take some time and watch this quick video to help with some mobility for a great overhead position.

 

[youtube]http://www.youtube.com/watch?v=HgEgIGE2ZI8[/youtube]

This video is from Mobilitywod.com

Kelly Starrett is a mobility genius, use his web site and take advantage of his information.

WOD
1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

-then-

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 30 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 30 sec.
1c) 4X5 Split Press – heavier than last week, rest 30 sec.

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