Wednesday 27 October

Zan's dog, Cody

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).

Post rounds completed to comments.

“Positive Self-Talk: Focusing on Your Goals” with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

The Story Behind the Rogue vs. Again Faster Throwdown – video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

13 thoughts on “Wednesday 27 October

  1. Go Go bronze scaling! 3 rounds of bronze, 2 more rounds with just a pvc pipe for the overhead squats. Yeah, I suck. First step on a long journey, though!

    1. Rick,

      You did great this morning. You kept up the intensity and held good form throughout. Awesome job this morning. Seriously.

  2. Morning class did awesome this morning. You guys caught on fast to the squat snatch. I was really impressed. Nice job everyone!

  3. I need to find some info on “Going Brainless”. At least that is what I call it. I tend to overthink or “Game” too much. Then when I decide to go brainless (and believe me it is only a short stroll for me to get there) I find I do better. Case in point: A buddy and I did a hill/interval workout as part of our half marathon training. The hill was about a 1:10min all out effort (don’t know the distance yet). Our rest was about double the effort time (the trot back down). We did 6 repeats with a mile warm up to start and a mile run home. 4.25 miles total. During the first one, I was fresh and just ran it (brainless) and ran a 1:06. Then I started gaming. “I will build up to that crack in the road and then sprint to the end” etc. etc. the middle four repeats were 1:10, 1:11, 1:12, 1:12 then at the end I was smoked and kind of frustrated that I wasn’t as fast so I just ran solid from front to back (brainless) and ran a 1:07. Conclusion: I think too much. It is true for running, WOD’s etc. I think I need to just go until I can’t go. Perhaps.

  4. Greg I find I get too caught up in the mental game too, case in point, box jumps, I think it’s the survivability mode. Then my “I’ll die trying mode” kicks in.

    Today was a great day at the box during lunch. Davy and I got the majority of the attention of Christina with our snatch work and for me it was great. Today was the first time I’ve done barbell squat snatch and by the time I left I felt really confident in the form. THANK YOU CHRISTINA…

  5. Christina, let me echo Michelle’s words. I purposefully deemphasized intensity today to focus on learning the snatch. Thanks for all your help and coaching and letting me kind of blow off the real objective of the WOD to work on a major weakness. Also thanks to Jordan for her encouragement and suggestions.

  6. 7 rounds + 1 snatch. Way to stay on the bar, Hudson. The last round when I pushed myself to finish round 7 I realized that I was being a wuss and should have linked my snatches more closely throughout the WOD. You must have flat out pushed harder there. Kudos.

    Enjoyed coaching our steely eyed 6:30 class (to borrow a phrase from Greg H.). It’s really motivating to see the progress all of you have made on such a complex movement as the snatch. Most athletes were performing the complete movement as Rx’d and not even breaking down into power snatch/OHS.

  7. I did the workout with prescribed reps, but I subbed push press (55#) for the snatches to go easy on my knee. I also did assisted bar dips. I got through 8 rounds+2 push presses. Great job everybody!

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