Nov 19, 2013

Wednesday 11.20.13

Main WOD
For time:
15 Overhead Squats (95/65)
20 Double Unders
12 Overhead Squats
40 Double Unders
9 Overhead Squats
60 Double Unders
6 Overhead Squats
80 Double Unders
3 Overhead Squats

For Rx, you must perform a full snatch every time the barbell comes off the floor. The full snatch counts as a rep.

Skill Work
V-Ups and Parallette Jumps 1:00/0:40/0:20

Optional Strength Work
Snatch Push Press, heaviest possible 2-2-2-2-2

Post time to comments and the whiteboard.

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
The secret to becoming better at overhead squats is to do overhead squats. The same is true for double unders. Today we're going to tackle both goats simultaneously with an ascending ladder of double unders sandwiched between a descending ladder of overhead squats. If you struggle with overhead squats, scale the movement by using less weight. It is better to execute 45 overhead squats with less weight and good form than more weight and sloppy form. With weightlifting technique, practice doesn't make perfect. Practice makes permanent.

If you are a pro at double unders, challenge yourself to unbroken sets. If you still struggle with them, commit to doing the first couple of sets as doubles and then substitute singles 3 for 1 in the high volume sets.

Skill Work
A V-Up is a powerful core exercise used by gymnasts. It lengthens the lever-arm of the sit-up, forcing the abs to work harder. A V-Situp begins lying flat on the ground with legs extended straight and arms overhead. Sit up, bringing the legs and upper body off the ground simultaneously. With your hands, touch the knees (hard) or the ankles (harder).

A parallette jump is a lateral jump over a parallettes. Think "skiing moguls." Do 1 minute, 40 seconds, and 20 seconds of each exercise, alternating exercises.

Optional Strength Work
Perform a push press with a snatch grip, starting with the barbell racked across the back of the shoulders as it would be for a back squat. See this video. Do 5 sets of 2 reps. When receiving the barbell in the back rack position, bend the knees to avoid injury.

13 comments:

Tina Kracke said...

Wow! The WOD is the highlight of each of my days here in KS; but, Susan, this one is scary!

Jimmy Chen said...

OHS?!? Noooo~!!

But in all seriousness, though, I'm glad to see OHS on the board for tomorrow. Definitely going light on the weight in order to get that good technique down.

Sam Friend said...

10:46Rx
To everyone, who thinks this was bad... Susan tried this WOD on me a few months ago but added 25 HSPUs done at any time during the WOD. That will double your time and destroy your shoulders. Be happy she was kind today.
Lost count on the V-ups and P-jumps, and ended with Snatch PP at 135-155-165-175-175.

Allan Jackman said...

7:54 Rx

:60, :40, :20 of V-ups/P-jumps
31/83
15/68
13/31

finished at 175 for the snatch PP

Noah said...

6:57 Rx. DUs were sloppy today; I would come off the bar and my wrists would get out of synch with each other. Worked some benchpress and handstands afterwards.

Had to hurry and post before Adam puts up his time. Nailed it!

Jared said...

9:35 Rx this morning. Struggled with DU but went unbroken on all OHS. If you are feeling some shoulder discomfort check out the following link. Great series on the shoulder.

http://www.paradisocrossfit.com/shoulder-prehabrehab/

Finished with snatch press 135,155,155,185

Jimmy Chen said...

You know it's bad when you can't recall your finish time at the end of the WOD. Sub 8, I think...

Much thanks to Jared for pointing out the finer points of the snatch (back, stance width, etc.). Did not realize that stance plays such a huge role.

Adam Thompson said...

5:22 Rx

Don't drop the bar. That is what I had to keep coaching myself. It takes a lot of time to catch your breath and snatch the weight back up.

OHS effected my DUs a lot more than I thought they would. Just like Noah mentioned.

Did the V-ups. Really sloppy and defiantly smoked me.

Snatch Press
185-185-215-220-225

Dan R. said...

6:04 Rx.
Had to concentrate continuously on pushing knees out and weight on heels. Also, it was more of a bar to overhead instead of a snatch move.

V-ups and P-jumps were a little less than Allan's numbers.

Snatch PP was 75-95-135-145. Right shoulder doesn't feel good when bringing weight back down to my shoulders even when dipping as I bring it down. I'll have to check out Jared's website.

Andy said...

Some really nice times posted. No METCON for this guy, OHS 5x5: 135-155-165-165-175-185(4)

Started Snatch PP but quit at 155. Did not feel in control returning the bar to my shoulders.

Susan Friend said...

6:55 Rx

Like Sam said, the last time we did this WOD it included 25 HSPUs. Tomorrow's WOD includes a number of presses, so I left them out this time.

I felt the OHS once I started the double unders. I think I broke the set of 80 into about 6!

After the WOD, I worked snatch grip push presses with Jared, Kevin & Rob. We started at 95 lbs and then moved to 135 and 155. After 135 lbs, I was afraid to drop the weight back onto my shoulders. I should have stayed at 135, but I was too lazy to
get my own barbell, so I continued to work with the men and just turned the 155 lb movement into a jerk.

monroe said...

6:26 RX
Followed with some KB work, long cycle, snatch. I am sick of being sick. THis flu is a beech.

Russ Ames said...

13:04 Rx