Archive for June 4, 2013

Wednesday 20130605 Open Workout

Posted: June 4, 2013 by totactfit01 in Uncategorized

YUMPic courtesy of Picket Fence Paleo.  Please join us the Saturday at the Pointe in Capehart Housing for our end of the 30-Day Paleo Challenge Pot Luck.  Show time will be 1 pm.  Only rule is, you have to bring a Paleo dish.  We will be announcing the winners of the Challenge as well.  Come, hang out with good folks.  Eat some good food.  #Community


Snatch High Pull + Snatch

8×1+1 @ 83% of Snatch 1RM


Set starts every 90 seconds


Post weight used to Comments/LogWOD



Videos courtesy of Bob Takano.  Example of the Snatch High Pull



Example of the Full Snatch.  Here Greg Everett nails 132 kilos, or 291 pounds.


So, today every round you will perform one Snatch High Pull, have the weight come to the ground, and then do one full (read: Squat) Snatch.



WOD: “20/20³”

20min AMRAP:

20 Abmat Sit-ups

20 Sumo Dead lift High Pulls (75/55)

20 Calorie Row



Post rounds complete to Comments/LogWOD



Remember, with an AMRAP, goal is to keep the body moving at a constant pace through the entire time.  Come out of the gate too fast, and you’ll be sucking wind before you know it.  Go too slow, you won;t get as much work done as you possibly could.  Find the sweet spot.



Cash Out:

-Back Extension on GHD 3×10

-Banded Overhead stretch – 2 minutes per side

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.  Remember,w it these, you are essentially curling your spine in a ball one vertebrae at a time, and then extending back out.  The whole time, the hips stay open.



Firebreather Piece (Done on your own outside of class time):

One arm Snatch – Find 1 RM

You can use Kettle Bell, Barbell, or Dumbbell.  Shooter’s choice.