Nov 3, 2013

Monday 11.04.13

Main WOD:
5 RFT of:
   24 Double Unders
   12 Chest to Bar Pull Ups
     8 Ring Push Ups

Skill Work:
   30 meters of marching pistols OR
   Work on a pistol progression, see notes below

Optional Barbell Work:
   Snatch Efficiency Baseline
   Every minute on the minute for 5 minutes:
     2 Snatches (full) @ 80% of 1RM*
  Then, when the clock hits 5:00-
   2 minute AMRAP of:
      Snatches (full) @ 80% of 1RM

* Missed reps may not be repeated.

Post time of main WOD to whiteboard and to comments. Also post number of snatch reps (if performed) for reference later in the month.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD
If you struggle with double unders, this is a great time to face them head-on due to the low-rep sets. Commit to one double under for every two to three singles if necessary, then try to string a few together. Alternatively, substitute three singles for each double. 

Chest to Bar Pull-Ups are pretty straightforward. Touch your chest TO THE BAR. Unlike the standard pull-up, which merely requires the chin to travel above the bar, the chest to bar pull-up requires actual contact to achieve a good rep. If chest to bar pull-ups are still beyond your reach, substitute strict pull-ups, kipping pull-ups or banded pull-ups in that order.      

On the ring push ups, consider externally rotating the shoulders before each rep to minimize wear and tear on the elbow joint.

Skill Work
If you have solid pistols, take a quick march down the gym to the 30-meter line, focusing on perfect form. If you are still working on your pistols, try this progression, which requires you to start in a squat with both feet on the floor, and then extend one leg at time, focusing on keeping your supporting foot in full contact with the ground. Use a weight to counterbalance if necessary.

Optional Barbell Work
This is the Outlaw Snatch Efficiency Baseline. The score is the total number of reps completed in 7 minutes. Only two attempts are allowed per minute during the EMOM portion. The purpose of the exercise is to test consistency of technique and repeatability under load. At the end of November, we will repeat this baseline to gauge improvement.



Sounds like a good start to a gret week!

Jared said...

Great video to get your mind right.

Adam Thompson said...

Here is a good read about CrossFit as a sport.

Jimmy Chen said...

I don't remember exactly how I did, but I think I subbed 8 minutes...

Kudos to Susan for this WOD. It was deceptively difficult!

Those pistons took a LOT more out of me than I thought! I had nothing left for those snatches in terms of adding weight to that bar.

Sam Friend said...

Sorry about the clock problems. I think I figured it out for future use.
Did the snatch efficiency baseline at 95 lbs. only got 8 but really about 6 with proper technique. Technique is what we are working on this month, so fix that before you go up on weight.

IronJake78 said...

We're having some viral issues in the Atkins household so I could not make it this morning.

I'm going to shoot to do the snatches later today (possibly tomorrow)


Andy said...

12:40 Rx. Couldn't make the DU go, it's like I havent done 'em in a month or something. Timing was way off... 20m of slow, pistols, working on balance at the bottom.

Got warmed up to snatch with some technique pointers from Liz but ran out of time before I could load a bar. Shooting for lunchtime.

Russ Ames said...

16;05 Rx.

Sam, for sure ...staying at 95 until I perfect it. Taken a long time just to get past mental blocks of dropping under that weight.

Good coaching From jared and Susan.

Ross said...


WOD 8:06 RX, couldn't get a rhythm on CTB PU - had to brake them up way too much.

Snatch base line @135, 14 Reps.

Adam Thompson said...

6:16 Rx

Really liked this WOD. The C2B were the most difficult part for me.

14 reps @ 175 for the snatch test.

Looking forward to trying again at the end of the month. I missed a couple and that did more mental damage than physical.

Good job programming Susan. Looking forward to do more Oly work.

Jared said...

10:34 this morning. Did the pistols and started the snatch work but did not complete the baseline. Will re-attack in the morning.

Dan R. said...

6:48 Rx. Nice workout. WOD felt good. Left leg felt stronger than right leg on pistols. Worked snatches @ 75. Much room for improvement on snatch form.

scottnkelly9901 said...

IMCF Hohenfels:

Snatch Baseline (1RM ~135lb)
14x reps @ 115lbs

13:52 - couldn't find a rhythm for CTB pull-ups

3x10(ea.) pistols scaled w/ TRX

Andy said...

Got my snatch work in late. 20 total at 125, last 1RM was 160 a while ago...the percentage felt right. Initially started at 135, but missed twice on EMOMs and reset/restarted.

monroe said...

Got into this late, at 8:00pm. 8:45 for the METCON, skipped the pistols and went to the snatch. warmed up with 95lbs and stopped there. Goal was to hit 125 for the EMOM, but form and concentration just didn't feel good.

Noah said...

Snatched EMOM at 90# then in 2 mins did 11 reps.

Allan Jackman said...

11:13 had to substitute ring push-ups with push-ups on two balls, which was not easy. Need to find a way to string CTB PUs. Any advice? YouTube?