Watch - this - HQ video (or this one in WMV)... and notice, like you do in other pulling positions, your arm starts the pulling movement straight. Then like so many other overhead movements you lock your arm out to receive the weight at the top. What we need to check out is the brief movement that the shoulder describes in this snatch. Watch these athletes (in the regular speed video) as they roll their shoulders back away from the KB while it swings above shoulder level. It allows you to keep your arm straight and keep the KB from crashing down on your wrist.
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Make sure you tape your paws if you need to but pick a reasonable weight for your KB. If your hands are smoked, think push ups... And PLEASE do your snatches over the rubber mats! Por favor!
Wah...missed tonight, car trouble! But, how conveeeeeeeient to happen on a night of pull ups, after I did 120 the night before. Just sayin :) Blessing in disguise, didn't realize how sore I was! More and more muscles start hurting the longer I sit :)
Posted by: Betsy | October 26, 2011 at 20:41
Done at LA Fitness just before teaching cycle class
15 # dumbell
assisted pull ups and dips 120# plate/11/90
Posted by: Chris B | October 26, 2011 at 20:17
10:21 with 20# KB, ever present green bands.
Then for extra credit I asked El Jefe for some non-paw required extra credit.
Did 50 reverse hyper thingie-mo-bobs. Thanks, Freightrain for the refresher on how to use that contraption. Then I tried to match Crystal on some sit ups but that girl is nutty about situps. I stopped at 100 sit ups and 25 GHD's.
Another good night.
Jud to keep you honest and avoid any prevarications, you might to send a picture or two.
Enjoy yourself and your family.
Posted by: Green-Banded Suzie | October 26, 2011 at 20:14
10:41. Used 26lb kb. I was going to do 35lbs but my left hand wouldn't hold it straight!
Jud: McCourt took $190 million from the Dodgers!! :-(
Posted by: Joseph Aihara | October 26, 2011 at 19:27
BIg words indeeeeeeed. Crossfit Fairfax VA is hosting me this week while visiitng the in-laws. Stay tuned for more updates...real or made up...
Posted by: Jud | October 26, 2011 at 13:23
Jud, who on the other side of the world did u get to type all those BIG words for you??!
And Deb broke it down on the dancing battle but the reason there's no cardboard left is bcs we burned it up with all our hot moves!!
Hope to get in to swing some kbs this evening...
Posted by: FreightTrain | October 26, 2011 at 12:18
Jud, I love the long distance chatter. Where did you find the means to pull off this WOD so far away? Are you cheating on us with another box?
Posted by: Green banded Suzie | October 26, 2011 at 12:04
Did Mondays wod since i pulled something somewhere in my back.
12 x 2 press on the min...135-145-155(3 sets)-160(3 sets)-165(3 sets)-175
tabata squats 160 reps.
Posted by: John | October 26, 2011 at 11:48
7:38 #36
Posted by: Mike R | October 26, 2011 at 10:42
This pic looks like a wicked break dance fight has broken out..and Deb is calling Tommy Boy OOOOOOOOOOOOOOOuut!!
From the other side of the continent...
amrap 12
15 wall ball shots 20#
20 Double unders
2 rope climbs
6 rounds rx'd
have a great week, and Jules, try and get a little work out in...you don't have the Chat Patrol around this week.
Posted by: Jud | October 26, 2011 at 09:19