Outlaw WOD 7-17-12

I was looking forward to gettingback in the box, and hoped the four days in LA didn't set me back too much. Theonly day I toook off was last Thursday, the rest of the time I was activerunning, swimming, and doing mini WOD's.

Sported the murdered out The Way tee on the way home yesterday from LA.

Workout of the Day
BB Gymnastics

1) 7X2 Snatch off Blocks (justbelow the knee) – heavier than last week, rest 60 sec.

2a) 3X4 Snatch Pull – heavier thanlast week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance –medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength
1a) 3X7 “Strict” Banded GH Raise –rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Sit-ups (3 secondsdown, 3 seconds up) rest 60 sec.

Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.

I've been talking with David Woodat CrossFit Little Rock and Guido Trinidad of Peak 360 Fitness about Snatch techniqueetc... both pretty much recommended I take a step back with lighter weight andfocus on the movement. It's a very technical move, so the more sound I am withit the better I'll be in the long run. I definitely don't want to build any badhabits with form for the sake of saying I did a certain weight, and I knowstrength will only get me so far. Technique will help me during long metconWODs, and for strength and future PRs.

Wrist is feeling better from thetime off, but last night I was still getting a bit of a sharp pain. I'mthinking about going back to the Dr. for a steroid shot to see if that willhelp. Until this still lots of tape and ice on it afterwards, maybe rub somefish oil on it. J/K!

The banded HG Raise was awful.That blew my hamstrings up! GHD sit-ups are getting easier for me especiallycompared to when I first started.

I was kind of looking forward topower Elisabeth after seeing this performed on the final day of the Games, butafterwards I was exhausted. The ring dips are still not a strong point for me.This one made me pull over on the way home to dry heave for a little bit. Thatgot some interesting looks from people on the parking lot. I just told them I'mokay, I crossfit!