Flip the Switch

Snatch balance 1-1-1-1-1-1-1 – Results

Dave Lipson 300lbs wmv/mov, Laurie Gallasi 155lbs wmv/mov

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Is it socially acceptable to write, “breeding material”?

Watch Sage Burgener perform the Snatch Balance wmv/mov.  This is what is called a skill transfer exercise for learning a full squat snatch.  The snatch requires speed, coordination, strength, and flexibility to name a few.  If you are missing any of these components, you will struggle with a proper snatch.  In order to address these limiting factors, we can break the movement down and focus on your weaknesses.

  Check out a couple other skill transfer and strenghtening exercises in this clip with Dutch and Coach Burgener wmv/mov.


The Six Week Indoctrination Towards Changing Health

Official rules and regulations:

  1. The challenge officially begins on Monday, October 18th and concludes Monday, November 29th
  2. A $20 entry fee is required to which the total amount will be divided among the winners.
  3. There will be one male winner and one female winner.
  4. A panel of experts will decide the winners based upon improvement in three categories:  Metabolic Conditioning, Strength and Body Composition.  (Body Composition to be determined by the cheap body fat tester at the gym and a ‘before and after’ photo)
  5. The Strength component will be the CrossFit Total, click here for the rules.  You have from this Thursday, October 14th until the following Wednesday, October 20th to complete the task.
  6. The MetCon event will take place on the first day of the challenge and will be announced the night before.

      Special arrangements can be made for those that cannot attend class that day.  A judge is required.

  7. All participants are required to log their food in a document that will be provided.  The format will be similar to that of the current Zone educational challenge.  Failure to comply will result in disqualification.  There are no requirements for what you eat, only that you write it down in the log.
  8. Before and after photos of the winners and/or runners up will be posted only with permission.
  9. We reserve the right to add/change the rules until the challenge begins!

Please post any questions and/or comments below.

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