Monday 11.8.10

Take a look at the posture and the position of his knees. This is good form.


Take a look at how far forward she is leaning. Also, notice her knees coming in.


SWOD: Snatch Push Press 3x3 or Snatch Balance 3x3

Metcon: For Time
-400m sprint
Rest 30 sec
-400m sprint
Rest 40 sec
-400m sprint
Rest 50 sec
-400m sprint
Rest 60 sec
-400m sprint
Rest 50 sec
-400m sprint
Rest 40 sec
-400m sprint
Rest 30 sec
-400m sprint

For the SWOD make sure that you warm up with good technique. Find that "sweet spot" where the bar is locked out overhead ,with active shoulders, and tight core. Making sure that you are not leaning forward as shown in the second picture. The bar should never be over your back with your shoulders in front of the bar. Also, keeping in mind that you need to pull your knees out. This will keep you stable in the hole and give you a stronger push out of it. Not to mention, it will avoid knee injuries.

18 comments:

  1. SWOD: snatch balance, 105 3x3

    Metcon 8x500m ROW: over all 22:30
    1:52,1:58,2:02,2:11,2:11,2:12,2:03,1:58

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  2. SWOD: snatch balance, 165 3x3

    Metcon 8x500m ROW w/ Bill: overall 20:50
    Best: 1:35 (Rd.1)
    Worst: 1:53 (Rd.4)

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  3. snatch push press, 105lbs (X5, working on technique, strong enough for more weight early)

    MetCon 17:58, 1:31 in second round (best) 1:51 in 8th (Not sure, math wasn't good due to fatigue, worst round).

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  4. SWOD: Snatch Press 145x3 . ( Knee is tweaked, cant squat so no balances).

    Metcon: No times, did a few slow laps. Knee prob still.

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  5. SWOD: snatch push press, 75lbs, snatch balance75lbs

    Metcon: 19:17, 1:21 was the best and 2:13 was the worst

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  6. SWOD : Snatch P Press 105x3
    Metcon: 17:19
    Felt good to be back after a week on the DL

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  7. Terrible day in the gym. No energy and knees hurt.

    85# snatch press

    Metcon: 8 x 500 m row
    Total time 21:20
    Fastest 1:43 slowest 2:02

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  8. SWOD: snatch n press 85 lbs
    goal: 95lb
    MetCon: 19:10 fastest lap 1:32
    goal: less than 18 fastest lap under 1:30

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  9. 5 sets of 5 on close griip bench with close grip push up between sets

    5 400 meter sprints
    1:39
    1:56
    2:00
    2:25
    1:36

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  10. swod: S/B 1x3 @ 95(too shallow)2x3 @ 75...(clean)
    metcon: row 4000 m. 16:14 followed same format as runners. only rowed 500 each rnd.

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  11. SWOD: Snatch balance (but only ~1/4 squat)--60# 3x3

    Metcon 22:55
    Best: 2:01 (2nd rd; forgot to time my first)
    Worst: 2:06 (somewhere in the middle)
    My times don't exactly add up--I was a little slow on the timer reset during breaks :)

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  12. rowing time did not include break time..

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  13. SWOD: Snatch Balance -2 sets @ 85# had to drop down to 75# last set

    Metcon: 21:30 Fastest 1:40, slowest 1:57

    Best part was when Craig, dressed in all dark clothes with a baseball cap jumped out from the bushes. Didn't know my heart rate could jump any higher!

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  14. Ya sorry about that Holly. I slowed down so I wouldn't do that to Jen, didn't realize you were right around the corner!

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  15. I would like to say that I didn't go today because I am still recovering but that's so not true...I slept in this morning and then decided not to go tonight because it was a running metcon! I usually like the WOD's with running , but it's way too cold for me! So, I'm totally guilty of cherry picking ;)

    Good job to everyone who toughed it out!

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  16. Metcon: rowed 400 meters each time
    best = 1:38
    worst = 1:45
    total = 20:05

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  17. Snatch balance 45x3x3
    Snatch press 75x3x3

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  18. SWOD: OHS 3x3 50# still nursing back

    Metcon: row total time20: something

    1:42/1:48

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