A national treasure this lift. Don't squander it! Work on the Burgener warm up; review the vid and listen to Coach B.'s explanation of the importance of hitting the points of performance, how they contribute to all our oly lifts.
As your experience dictates, warm up with a SN from the high hang (pockets), then start it from above the knees, pulling slowly until you get to "the pockets". Then from just below the knees. After that, start adjusting your bar weight. During the WOD feel free to adjust the weight up or down as long as your form is sharp. If you catch a rep only halfway into the full squat, take it all the way to the bottom and finish the full movement.
Snatch -
One rep every minute on the minute for 15 minutes.
And as always, roll out and/or stretch when you finish.
And a cool moto vid...
The LIFT. from Paul Schneider.
While we're reminding you about stuff... How are your food choices lately? Are you close to the type of intake you want to have? It's never a bad time to refocus or ask a friend to help out. Review your best options for a paleo or paleo Zone approach.
Swap food pics (text msg) with a friend on your cell phone for a week. All the chow you eat. Get back to us on the various gourmet paleo fare experiences or the occasional fall off the wagon. And no, you can't exchange pics with your spouse. You know who you are.
70# pr....failed on 75#, saddy :( Full beat down week, everything is still sore! Glad I'm vacationing this weekend, see you all Monday :)
Posted by: Betsy | July 15, 2011 at 10:06
75 RX'd PR Jenn
190 RX'd PR Randy
Posted by: Randy and Jenn | July 14, 2011 at 20:37
Great job Bill Jeb and the "spark plug" Randy on all your PRs today very commendable!!!!
And to everyone else who Prd and did yesterdays beat down... you all are killing it!!!
Posted by: TommyBoy | July 14, 2011 at 19:45
135 / 135 / 145 / 145 / 155 / 155 / 165 / 165 / 175 / 180-F / 180 / 185-F / 185 / 190-F/ 190-F
Posted by: Jeb | July 14, 2011 at 19:29
65-175pr, 185f.
Thanks Mariah for help/coaching.
Posted by: Rob | July 14, 2011 at 18:10
rep 13-195# PR
rep 14-200# F
rep 15-200# F
Posted by: Bill | July 14, 2011 at 17:46
Crossfit Outer Edge Mill Creek, WA.
3x5 shoulder press
40/40 squats/box jumps
Good people!
Posted by: will | July 14, 2011 at 12:33