|Sported the murdered out The Way tee on the way home yesterday from LA.|
Workout of the Day
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.
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.
Power Cleans 135/95#
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!