Wednesday, January 25, 2012

15 Wall Extensions
30 Seconds, Snatch Grip Hang on the Bar, Palms towards you
60 Seconds, Hip Mobility on Box, each leg

Warm up:
Burgener Warmup with Split Landing using PVC
30 Walking lunges
Burgener Warmup with Split Landing using barbell

Workout of the Day:
Split snatch 1-1-1-1-1-1-1 reps

Workout of the Day, Part Deux:
With a partner, one athlete working at a time, perform as many reps as possible of:
15′ Rope Climb Ascents in 3 minutes
40 meter Farmers Carry, 2 pood Kettlebells, in 3 minutes

Cool Down:
10 Wall Extensions
60 Seconds in a Bridge
10 Wall Extensions


I’m super excited about the Split Snatch today!  After listening to Coach Burgener discuss the movement, it hit me like a ton of bricks…we should do this more often!  The split position allows athletes with limited flexibility access to the world of the snatch.  I look forward to those that have never been able to do a standard Squat Snatch have the opporunity to feel the thrill of throwing a heavy load up over their heads safely and effectively!  Moving forward I see this as becoming a stable at our gym.  Enjoy the learning process!


On a personal note, I’ll tell you what else I’m excited about.  I’m going snowboarding tomorrow up at Mountain High!  If anyone has the day off, I would love for you to join!  Snowboarding at Mt. High holds a special place in my heart, as it is the place that I learned to snowboard and first felt the power of CrossFit’s effects on sport.  I am excited and nervous because I just bought some hip pads, knee pads, and along with my helmet and wrist guards I plan on trying some bigger jumps and a few rails.  I’ve also got a GoPro that I haven’t even used, so hopefully I can get a little video action for you!

If you have the chance to test your fitness with any fun activities, be sure to get some good video and send it my way so we can post it on the blog!

Rest day Wod

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