Day 117: It's Friday, expect a lot of SNATCHES; Benchmark WOD: ISABEL

Friday; January 10th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

2 Rounds of:

-  10 Kettle Bell Swings
-  10 Over Head Squats with PVC
-  10 Snatch Pulls with bar (Men:  45 lb / Women:  35 lb)
-  25 meter Samson Stretch


SKILL:

A)  BURG Warm Up

B)  2 Warm Up Sets 
         then

      Every 2 MINUTE on 2 MIN    x 6 SETS

      SNATCH GRIP DEADLIFT (3 Second Pull)
      +   2 DIP SNATCHES


Benchmark WOD:  'ISABEL'

  FOR TIME

  30  SNATCHES  @ (Men:  135 lb / Women:  95 lb)

*  SCALE FOR

     QUALITY     <---- IMPORTANT


Today Coach:  Edward
  Assistant Coach:  Matt


My Thoughts:

Warm-Up; Kettle bell weight was light.  I really should move up in weight.  I fear one day I will launch that KB thru the roof.  I do appreciate the Samson Stretch in our warm-up.  Everything else is straight forward.

SKILL; A) we perform this warm up as a group with Edward and Matt leading each of the movements.  The intention of this skill is prepare out muscle/body \for the snatch.  3 sets of each were done, using a Hook Grip.   1)  Down & Up 2) Elbows High and Outside  3) Muscle Snatch  4) Snatch Drop
B)  we had a chance to warm up with a few sets and slowly add weight to the point where it was challenging.  The Snatch Grip Deadlift was done in a very slow motion.  The 2 Dip Snatches focus on technique and form.  Both Matt and Edward were around to help out.  Again, some of these movement are new to people.  Started with just the bar, and once it was confirm with Matt that I was doing it correctly.  I added weight to bring it up to 65 lbs and later to 75 lbs.  I had to fully extend my grip as wide as possible while gripping the bar. 

WOD; odd to have a benchmark wod on a Friday; but you go with the flow.  One of the big focus was on QUALITY (as plastered on the whiteboard) and try not to think that there is a clock.  Another word; make sure we are doing this correctly and worry less about the time.

Of course, with it being Snatches; all the jokes came out.   Edward with his famous one liners, zingers... tried pretty hard in the beginning.   A few got a couple laughs and other met with dead silence.  It's a hard crowd, and those who didn't laugh just Smirked!

One of the last comment that did get a few giggles and the odd groan was his comment...   After completing all these Snatches, we would have "Pounded the Snatch!" to death.  

WOD Results:  Name / Time/ Weight

Misc:  The best way to overcome one's weakness is to practice.   Therefore I tend to work on my weakness after class.   Today, I continue my practice on  Hand Stands against the wall and Leanne worked on her Hand Stand Push Ups.  Next week; I'll challenge myself and try a few Hand Stand Push Up.  Wish me luck and hope I don't break my neck.  ;^)

That's it for this week; and thanks again for reading!    always.. tackling one WOD at a time!!!