A. snatch balance - tech work - 10 minutes:
+
for time: 10-8-6-4-2
overhead squat, 135lb/95lb
toe-to-bar
*post notes/time to comments
“The first and best victory is to conquer self. To be conquered by self is, of all things, the most shameful and objectionable.”
- Plato
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this is how i did the floor press....see below
http://imgur.com/gallery/ZWsrs
Posted by: hornet/170cm/63kg | January 09, 2013 at 12:09 AM
Metcon: 115# 4:00min
It gets pretty tiring to power snatch the weight. Easier to power clean, get it on your shoulders, reposition your hands, and get the weight overhead.
Posted by: RMG | January 09, 2013 at 08:28 AM
RMG - Right you are. That grip starts to fail b/c of the T2B. Fun WOD - love both those exercises. 135# 3:33
Posted by: SPS | January 09, 2013 at 09:07 AM
4:47
Posted by: JWoll | January 09, 2013 at 09:25 AM
Great WOD today! Thanks SPS for informing me to NOT snatch it the first few sets. After yesterdays cycle at night it was tough to do the 135# Rx so I dropped to 115# x 4:43
Posted by: Hooch | January 09, 2013 at 09:46 AM
Hooch - what's up with GoRuck?
Posted by: SPS | January 09, 2013 at 10:16 AM
@SPS, waiting to hear from them about what date would work to get a crew of 6 - 10 folks in. I will be putting an email together later this week to the folks that have mentioned interest. So to make a long story longer hold tight I will get organized shortly!
Posted by: Hooch | January 09, 2013 at 10:33 AM
this vid reminds me the series of bro video with coko except this guys look like a mix between bc and vargas.
http://youtu.be/OXO2azb3_PE
Posted by: hornet/170cm/63kg | January 09, 2013 at 11:15 AM
Hornet, I think I may have gone to high school with this guy. Not really, but thats straight Johnny Pri Long Island.
Posted by: Dole | January 09, 2013 at 12:33 PM
Ha! That video is precisely why I left traditional gyms.
Posted by: Sleepy | January 09, 2013 at 12:34 PM
Hi all - wrist strap question. My right wrist bothers me sometimes (has for years) partially due to my computer/mouse setup at work I'm guessing, and hurts in overhead lifts and burpees when hand bent back. Am looking at
http://www.roguefitness.com/rogue-wrist-wraps.php.
Not sure what size best - 12, 18 or 24 inches. My wrist circumference approx 7-8 inches and pain not horrible but noticeable. Best to get 18 inch which can be "dialed back" as 12 inch if not enough support can't be "dialed up"?
Posted by: Braveheart | January 09, 2013 at 12:36 PM
Also, for GoRuck, some friends and I are signed up for June 1st. Is that the one ya'll are shooting for?
Posted by: Sleepy | January 09, 2013 at 12:38 PM
so glad i am not part of global gym. and where is johnny detox the long island pri?
does the ohs on the metcon start from the floor?
Posted by: hornet/170cm/63kg | January 09, 2013 at 12:41 PM
Braveheart - Hornet get's StrengthWraps. Alot of people use them - they are great. Can't recommend them enough.
@Hornet - yes from floor. Scale up to 155# lbs if 135 isn't heavy enough. But it turns out it is.
Posted by: SPS | January 09, 2013 at 12:54 PM
Braveheart - I am a huge fan of the traditional 12" wrist wrap for all things overhead! They are extremely supportive and anything longer is just a waste of space. Hope that helps!
Posted by: Coach Cori | January 09, 2013 at 01:19 PM
my take on the wrist wraps: the traditional is sturdy for heavy oly lifting. strengthwraps are great for crossfit when there are combination of lifting mixed in with ie burpee. adjustment is on the fly with strengthwraps. either way, wrist wraps are great support. can't go wrong with them.
i might scale down. this is a wod for ms clever.
Posted by: hornet/170cm/63kg | January 09, 2013 at 01:52 PM
@ Braveheart. While wrist wraps have their place, in your case I see it just masking your symptoms. I would suggest adding some massage work to your forearms (lacrosse ball) and stretching it out since a lot of the movements in the gym are forearm flexion dominant compared to extension. Check out this video for some wrist/hand stretches.
http://www.allthingsgym.com/2012/12/wrist-hand-squence-mwod/
Posted by: Bradley D. Forbes | January 09, 2013 at 05:15 PM
Snatch balance: worked up to 115#. A couple months away from the oly room has taken its toll.
Metcon(!): 6:02 Rx. Had to break up the middle rounds, got the 10 and 2 unbroken.
Posted by: Brent M | January 09, 2013 at 06:04 PM
Scaled to 115
7:55
Posted by: Ferrari | January 09, 2013 at 07:00 PM
6:18*
Bailed in the worst way possible on 6 and crushed my wrists
America.
Posted by: Dole | January 09, 2013 at 07:27 PM
11:09? Rx....ugh from the floor sucked. But great 5pm class. Thanks all for sticking around to cheer.
Posted by: hornet/170cm/63kg | January 09, 2013 at 08:45 PM
OHS = I HATE YOU
Impressed with anyone throwing that OHS Rx. Horny, you are an Asian God to me!
Scaled to 115# - 4:30
Hump Day Stakes on the Grill time. BOOM!
Posted by: Puddles | January 09, 2013 at 08:51 PM
Honestly. Who can name both the guys in today's pic? I can't. Are we resorting to using pictures of drop-ins?
Posted by: David | January 09, 2013 at 08:53 PM
OC & I are doing a repeat of our Morrison WOD tomorrow (with added extras) at 5:30 or 6 if anyone is interested.
My lats hate me from OHS.
Posted by: Kendra | January 09, 2013 at 09:14 PM
Thx all for the input on wrist wraps and stretching .. Time to get to work on that.
Posted by: Braveheart | January 09, 2013 at 09:44 PM