The first handstand in the space.
Step by step it's coming together!
Strength/Skill Work Snatch*: Work towards a set of 5 you can complete with NO PRESS OUT and controlling the bar down between lifts.
WOD
5 Rounds of:
7 OHS (~90% of todays 5rep snatch)
12 Box jumps (24′/20″)
For time.
*This is to note that as most of you know the snatch is one of the Olympic Lifts. In competition they only perform one rep maxes, as well in training most sets are 3 reps or less. Here at CFA we are not training to be elite level O-lifters. We are training to improve our general overall fitness. As such, we use the movement of the snatch to improve your explosive control of the hips and shoulders through a broad range, NOT to maximize our olympic lifting. There is a high level of skill/co-ordination involved in this. Technique errors are better able to be contained and progress continued in our population utilizing 5 repetitions than the standard 1-3 reps that Olympic athletes use. Instead of missing with a 100lb snatch at 1 rep… 5 reps at 70 lbs will allow you 350lbs of work in nearly the same amount of time.
forgot to post my info on the board : WOD 7:42, 37 lbs, 20″ jump / 42 lbs snatch
Red Foot’s Primal Blue Print WOW at home today: AMRAP in 12 minutes of 50 meter sprints/ 10 squat jumps/ 10 push-ups Total Rounds: 9 +25 meters
Can’t wait to come to the new place!
Here are a few pix i shot Saturday of CrossFit Asheville’s new location:
http://www.flickr.com/photos/sweetashvegas/4970489261/
http://www.flickr.com/photos/sweetashvegas/4970489253/in/photostream/
http://www.flickr.com/photos/sweetashvegas/4970489279/in/photostream/
It’s looking great!
Sad to have missed the WOD today, but still feeling it from my session with Corey….
We missed you Tim… but can’t wait to have you back healed:)
Name Time/OHS/Box/Snatchx5
Maggie 744/65/24/75
Aaron 732/55/24/65
Ed 752/45/24/45
Scott 847/65/24/75
Bill 645/65/24/65
Brooke D. 628/37/20/42
Stew 508/40/24/45
Carly 642/55/20/55
Rustan 424/95/24/95
Dan F. 553/75/24/86
Tom 552/85/24/95
Betsy 649/37/20/42×3
Matt B. 745/65/24/70
Seth 541/45/16/52
Jana 627/38/20/42
Eva 640/60/20/65
Phil L. 609/60/24/65
Steven 558/65/24/65
Aidan 742/37/20/42
Robert 535/40/24/45
Tony 651/42/20/52
Becca 552/42/24/47
Mark 652/65/24/75
AF 745/22/18/20/27
Christina 806/22/20/28
Hans 933/65/24/65
Katie 550/65/24/WS
Kimberly 636/38/20/38
Amber 634/52/20/57
Amy 734/23/20/33
Leslie 600/22/20/22
Elin 614/45/20/60
Mike H. 612/65/24/70
Jamie H. 556/45/25/55
John 813/95/24/105
Taye 717/45/25/55
Anthony 614/85/20/95
Brian T. 626/60/24/65
J. 540/PVC/24/35
HH 600/65/25/75
Miah 522/22/24/22
Rachel 520/11/12/11
Brian C. 628/75/24/85
Phil B. 538/30/24/30
Callahan 630/18/12/23
Shalene 820/45HangPwrSnatch/10″ Left leg jump
Allison 745/18/20/18
Kim H. 618/18/20/28
Sean 427/95/24
Shanna 448/75/24/85