410 W Geer St, Durham, NC 27701 (919) 907-1233

Rhythmic Snatches

Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!

WOD for Monday 112910 – – Click Here For Today’s Schedule 
Overhead Squat

5 sets of 5 reps
–Rest–
KB Snatch Test (52/35)
As many reps as possible in 10 minutes

Post Overhead Squat Loads and KB Snatch Reps to Comments
For the strength segment, you will do 5 sets of 5 reps of Overhead Squats.  Progressively add weight to the bar each set up to the heaviest you can do for 5 reps.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Bar should be squatted below parallel.             

For the Metcon, do as many KB Snatches as you can in 10 minutes.  You may switch hands and put the KB on the floor as much as necessary. 

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
30 seconds all out effort
2 minute active recovery
Goal is to use maximum effort for each 30 sec interval.  The 2min recovery period is to be at an easy pace. 

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm) – Only 2 spots left!

Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011

Like a metronome!

17 Comments
  1. Ashley D Reply
    Don't forget to tape you hands tomorrow! :)
  2. Lori F Reply
    I wish i had read Ashley's reminder BEFORE i did this wod! Hit 103# for 5 on the OHS. I love those! Got 117 on the snatches at 35lbs. Don't love those.
  3. Ashley D Reply
    So I've decided I would rather sit through a dental cleaning than do this again. Haha. Joking aside, it's a good WOD, but definitely not fun. My forearms and lays are pretty sore already. 190 RX And for the evening crew, you definitely want to do this with a goal in mind. Then break the work down into manageable work loads per minute instead of thinking about the 1 huge number. I think it's much easier to (1) keep count and (2) stay on track when you work with smaller numbers.
  4. Mike K Reply
    Yeah that def. sucked...I think I wasted a good minute or so tearing of my hand wraps (they were getting in the way) 160 rx Did strength work prior Back Squat 220x3x10 Push Press 130x5x5
  5. Nicole Reply
    Hey Ashley - On a different note, I will be out of the country from Dec 17th to Dec 23rd on a mission trip to Mexico. I still plan on doing the HSPU challenge but might not be able to post due to lack of internet access. I bet those kids at the children's home are going to get a kick out of me doing these every day.
  6. Ashley D Reply
    Holy Smokes... the HSPU challenge starts in 2 days! Who is participating?!? :) Meeeeeeeeeeee! I'm in!
  7. Phil "Yoke" Bost Reply
    OHS @ 135 x 4, plus work-up rounds. Got 112 KB snatches Rx. Ouchie.
  8. Phil "Yoke" Bost Reply
    That should read OHS @ 135 x 5, four times.
  9. shayne Reply
    i'm with Phil. ouchie. an hour later and my palms still feel like they've been dragged across sandpaper. 136 snatches @ 25#
  10. Mats Reply
    Worked up to 115 lb OH Squats, only 10 lb below my 1 RM. I managed 106 KB snatches, RX. On a side note, I achieved my November goal of 7 unbroken muscle ups.
  11. Matt H Reply
    hands destroyed...hand wraps def got in the way...198 reps rx'd
  12. cke Reply
    yep. hands got worked today. happily switching subjects. Any DCF'ers want to do Little River Trail Run? Relay or Solo? Much fun! I did this one last year and had a ball. Think it would be nice to gather team(s) to take on new 'relay' race element that's been added this year. link below. http://www.trailheads.org/lrtr/ Chime in if in.
  13. Ashley D Reply
    Congrats on the 7 MUs, Mats! Matt, go take care of those hands. The CFC is next weekend! My tape didn't get in the way today. How are you guys taping?
  14. Erin Mc Reply
    Oh, Courtney - you know I want to run Little River, but the universe conspires against me running... ever again? :( Looks like a blast - the rest of y'all will join if you know what's good fer ya.
  15. Jonathan Johnson Reply
    I'd like to do the Trail Run!
  16. Nicole Reply
    I will do the trail run. Looks like alot of fun.
  17. Nicole Reply
    And Ashley, obviously I'm in for the challenge.

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