The Few, The Proud

Monday, December 21;

Two days after a massive snowstorm hit the DC Metro area, the roads are still crummy, the ditches are covered with feet of brown snow and people have decided to hide out under the covers. Not Crossfit Oldtown.. not the 6am crew. No way. In fact we're so hardcore that we even had a visitor from the 6:45am class! Yeah!

Tried something new.. technique work for the first 20 minutes. Then an Interval WOD.

I have to admit that we made about 6 batches of non-zone/paleo friendly cookies while trapped inside this weekend. They taste great going down, but look terrible on the hips and thighs. Gotta pick it up to work that off this year.

Technique WOD:
Snatch 1-3 reps each minute for 10 minutes
3 reps at 75lbs = 30 snatches
I can nail these with power snatches, but I still can't pull under the bar. That's something to work on from here. Maybe get comfortable with a lighter load with the second pull. Then ramp up. Other than that, my technique with the snatches is getting stronger. I've gotten better at eliminating the hip bump (like used in KB swing). I just keep patient as that bar pulls right up my body and then I pull as it passes my hips. Nice.

Interval WOD:
4 rounds:
350 meter row
25 pushups
15 pullups
3:55 / 4:08 / 4:33 / 4:50
(I may have made these times up)
I realized now that I should have scaled this workout because I was moving SLOW here. The only thing that was moving slower than me was my math skills. Terrible.

Harold stopped in for this morning's WOD. Always good to have a visitor especially one who takes his shirt off during the WOD.. hint, hint OT boys!