ManaBeth

Get Some

Burgener Warm Up

WOD

"Manabeth"

21-15-9

Snatch (135,95)
Ring Dips

Yesterday's best times

Rochelle  11:47 

Bill  17:26

Snatch Day!

Open Gym tomorrow at 9:30 am at the 609 box. Bring a friend. Coach Carson has

something truly amazing planned!

Check this out for some inspiration before you PR that snatch today!

WOD

Power Snatch + Hang Squat Snatch + Snatch

3-3-3-3

then 15 minutes to get your 1rm snatch

Smooth Snatch

Greg earned his PR yesterday. Great Job all.

Check out what sage says about taking video of your snatch

Don’t ever let someone tell you that you shouldn’t video your snatch

Today is the day that I reveal my deepest darkest secret to the world:

I think I was born with a super power that allows me to view things in slow motion. It is called Slow-Mo Vision. Kind of like x-ray vision, but not really like it at all.

This extremely rare, seriously cool super power gives me a huge advantage when watching the Olympic lifts. It gives me an advantage because I can watch someone do a lift for the first time and know exactly what he or she needs to do to correct it.

I wasn’t aware of this super power until just recently when I overheard someone asking for critique on his lifts. His partner’s response was that the movement was too fast and he couldn’t quite catch what he had done incorrectly. I too was watching the lift and could see that the man pulled with his arms too soon.

Why could I see the technical deficiencies and this man could not? Slow-mo vision was the only logical explanation.

Read the rest here.

WOD

21 pull ups

5 sets of

1 snatch 3 overhead squats (65, 95)

3 rounds for time

So far today the top scores are

Nikki 12:15 Rx+ 95lbs

John 11:55 Rx

Sonny 15:58 Rx

Trevor 9:49 Rx

Nothing Feels Quite Like...

Check out these amazing women!

now watch Kendrick Ferris in slow motion. Check out the explosive power Oly Lifting gives

you!

Now watch Wladi PR his snatch. Great Job Wlad!

Tomorrow Open Gym at 609. Be there, ready to PUSH some weight.

WOD

Snatch

1-1-1-1-1

rest

Jackie's Sister

for time

1k row

50 Clusters (hang squat clean to thruster)

30 Pull ups

Cheyenne Birthday!

Happy Birthday Cheyenne! Check her out in the FGB5 video

No Limitations CFCP FGB5 from David Tillman on Vimeo.

Don't forget Tomorrow there is NO open gym. Feel free to come cheer on all the competitors who are going for their CrossFit Total! CrossFit Total Challenge Finals Tomorrow. Starts at 9:30 at the 609 box!

WOD

10 snatch (65, 95)

400 m run

15 pull ups

3 rounds

METAL!

Sage Burgener

Notice the extension of the hips and that her chest points to the ceiling when she explodes from the hips. This is what it should look like. Cool stuff.

WOD

Isabel

30 snatches (95, 135)

For time

Dating Sage

Victoria gets ready for the 5k challenge!

WOD

"Dating Sage"

5 rounds for time of

10 Snatch (65/95)

15 Pull ups

20 Thrusters(55/75)

A Good Snatch

Nothing Feels Quite Like A Good Snatch

In October Scott and I attended CrossFit's Olypic Lifting Cert. We spent 2 days working on Snatch, Front Squat, Clean and Jerk with the Mike Burgener. If you are anything like me the mere mention of Mike Burgener will result in a glazed starry eyed look, a WOD revealing Olympic lifts will put butterflies in your belly like a teenage girl on prom night. Getting schooled on Oly lifts by Burgener himself! I mean, the guy breeds Olympians! READ MORE

WOD

Snatch

3-3-3-3-3