Melting Away -- WOD for 122810 at CrossFit Durham | CrossFit Durham
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Melting Away

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WOD for Tuesday 122810 
Parallette Shoot Throughs
50 Strict Reps
21-15-9 For Time:
Knees To Elbows
DB Power Snatch – each arm (40/25)

Post Metcon Time to Comments
For the strength segment, perform 50 strict shoot throughs on parallettes.  Take your time.  Rep 50 should look as solid as Rep 1.

For the Metcon, perform STRICT knees to elbows…try not to kip them.  Scale snatch load to ensure proper movement execution.  Begin with DB below the waist.  No squat necessar upon receiving the DB overhead. 

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  1. shayne Reply
    thanks for coming in to coach the 6:15am class, jack! those parallette shoot throughs are tougher than they look. 9:18 on the metcon w/22.5# dbs & knees-to-mostly-triceps-sometimes-shoulders (which although not quite my elbows, it's definitely closer to them than i used to get). question on the 'strict' KTE: does arching your back before the rep count as kipping? i find i kind of have to arch my back and pull my legs back a bit before pulling them up, but i made sure to touch my toes to the ground to still my body after each rep. so, is that a kip?
    • Dave Reply
      hmmm.....Shayne, I'd have to see know a kip when you seen one. based on your description i'd say that sounds like a bit of a kip. it's good that your toes touch the ground, but I think strict would then require that they go immediately from the ground to the "curl up" position. the back swing is providing you with a bit of momentum, just like in a kipping pullup.
  2. Phil "Yoke" Bost Reply
    Looking forward to this WOD since I probably need quite a bit of ab work to stiffen up my overhead squat. Shayne, I can't answer your question definitively, but I also bring my legs back behind me before the KTE and/or Toes-to-Bar rep.
  3. shayne Reply
    yeah that's kinda what i thought. but since it's the only way i can get my knees anywhere near my elbows, i'll have to keep doing it until my core gets stronger. thanks, Dave!
  4. Doug Reply
    Ring KTE going to 40lb DB was very painful on my little carny hands... 8:53 RX (Rings). Hadn't done the shoot throughs before, they were surprisingly difficult. Hilarity ensued after Ryan demo'd the movement on the rings, and then promptly Paul and I busted our asses. Good times
  5. Phil "Yoke" Bost Reply
    Doug, not sure which Paul you're referring to here, but I just derived deep joy by closing my eyes and imagining "Tall" Paul Potorti busting his ass over and over again, like an animated GIF. I think I just found my happy place.
  6. Ashley D Reply
    Phil, I'm guessing Paul Pi, since he and Doug are usually at 8:30. Either way, I'm sure it was funny. Jonathan and I are going to Hub City CrossFit this evening. I'm sure it's going to be really rough after all the sugar Ive consumed since last Thursday. We have already seen the WOD and lots of running is involved, but like I told Jonathan, at least we'll know it's gonna be flat.
  7. Ass Not Busted Paul Reply
    Ashley, thanks for defending my honor. Phil, bring it.
  8. Phil "Yoke" Bost Reply
    If I was leading the yoga class next door, I would have everyone cross their legs, close their eyes, and imagine themselves in a pine forest on a warm spring day with sounds of a gentle brook nearby that Paul was trying to cross when he slipped on a rock and busted his ass. Enlightenment.
  9. Mats Reply
    28 HSPUs against the wall, head to floor. 7/7/7/7
  10. Paul Reply
    I had fun laughing at myself and Doug this morning. To all of you trying ring shoot-throughs later make sure you give yourself a big boost after the push-up. Like, twice as hard as you need on the parallettes. Especially you, Phil. :D
    • Dave Reply
      Good advice, Paul :) I'll be sure the 5 o'clockers do it right ;)
  11. Brad Reply
    Also be sure to land in a good plank position when using the rings.
  12. Ashley D Reply
    Our WOD at Hub City CrossFit... 100 DUs Then two rounds of: 800m run 25 kb swings (45/30) 20 HSPUs Then 100 DUs 17:12rx RX weight for KBs were obviously lighter than ours and RX HSPUs were to 1 ABMAT. I very happily took advantage of both. Good WOD to come back to after days and days of gluttony.
  13. jonathan d Reply
    boooooo muscle failure. 26:19 on the wod ashley mentioned above. the last 9-10 HSPUs on round 2 were one at a time due to muscle failure. however, i did 40 HSPUs for my required 28. their Rx was to an abmat, so that's what i did. but whatever, it was 40.
  14. Phil "Yoke" Bost Reply
    Paul Pi, I took your advice to heart and bit it hard. Hilarious to experience and watch.
  15. jonathan d Reply
    correction...we did 2 mini wods as a warm-up, each with 5 HSPUs. so i did 50 HSPUs. does this mean i already have 22 of tomorrow's done?

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