The ol' squat snatch. Get deep OR, do a Power Snatch. This requires a good mature squat in combination with shoulder flexibility. Don't overwork both...
Three rounds for time of:
15 reps, right arm Dumbbell Squat Snatch
15 GHD sit-ups
15 reps, left arm Dumbbell Squat Snatch
15 Toes to bar
15 reps, right arm Dumbbell Squat Snatch
15 GHD sit-ups
15 reps, left arm Dumbbell Squat Snatch
15 Toes to bar
Here's a cool NYT link with things to consider for your year end physical or 50,000 mile check up, whichever comes first.
What's not covered in the link above, but should be, is the following oft repeated phrase from around the farm: "when the trainer tells you to lift the lighter weight, go with the recommendation". The worst thing that will happen is that you will be able to go at the next WOD with gusto. What you (and we) don't want is for you to strain your traps or deltoids struggling with a weight that is too heavy.
If you can't execute several perfect reps with the weight in your warm up, do not think about doing multiple reps with it, for time. As we've said before, the "RX'd" weights are designed to challenge extremely fit athletes. We'll continue to keep posting them but remember, it's a guide to use with a healthy buffer.
Today we worked out at Lexington Athletic Club. Another custom workout with emphasis on every weakness in me.
We did do some Romanian deadlifts. I need to take notes on the other studd.
Tomorrow I'm going to another class my niece is teaching.
Posted by: So cold in KY Suzie | December 28, 2011 at 19:31
Wait! You're not supposed to eat the paste????
Posted by: Jud | December 28, 2011 at 17:04
12:51 #20 Right Arm, #10 Left Arm
Posted by: Mike R | December 28, 2011 at 13:12
Oooh,happy birthday Angela!!!! Glad you were born..have a great day! :)
Looks like I'll have to miss again tonight...appt with Dr. Glass. Happy New Year everyone, off to hang with my cousins for the weekend! SUPER bummed I'm missing the Polar Bear WOD. Wah! :(
Posted by: Betsy Young | December 28, 2011 at 11:08
& Happy Birthday to Angela :)
Posted by: Mariah | December 28, 2011 at 09:55
I GLADLY modified weight on this WOD...I have nothing to prove, I was just glad to have finished! :)
13:28 15# Dumbbell
Posted by: Mariah | December 28, 2011 at 09:53
Heyyyy....I noted some sarcasm in that statement, Jud. I'm not "eats the paste, special"...well, okay, maybe I am :) Shoot! Another wod involving my compromised shoulder...I see box jumps and double unders in my future tonight. Ouch! LOVED the Irish dancing comment...my heritage!!
Posted by: Betsy Young | December 28, 2011 at 09:45
Not quite 70* here, but fairly mild...in the high forties low fifties. Joe remember, head down through the ball! And yes Betsy, you ARE special.
Posted by: Jud | December 28, 2011 at 09:40
Jud, it's like 75 over here. Golfing after today's wod.
14:11 (20lbs on db snatches)
Posted by: Joseph Aihara | December 28, 2011 at 09:34
Ok, just looked at the photos...what's up with the Irish Line Dancing???!! I hate when I miss fun stuff.
Posted by: Jud | December 28, 2011 at 06:44
At Crossfit Fairfax,VA
5 rounds for time:
10 x 135# front squats (from the ground of course)
35 Double unders
9:02
In obedience with the words in today's post, the rx'd weight here for the FS was 185#..I wasn't totally ready to tackle that, so I dropped down. Big thanks to Tom for his Mobtips regarding the front rack...helped a ton today!
Speaking of healthy buffer...how IS your girlfriend?
Home tomorrow, looking forward to seeing the long lost Marina gang!
Posted by: Jud | December 28, 2011 at 06:42