WOD Tuesday 9/29/2009

Snatch Balance

2X2 @ 60% 1RM of Snatch. 2X1 65% of 1RM. 2X1 70% 1RM.

Then...

4 Rounds

30 Squats

15 Chest to Bar Pull Ups

10 Deadlifts (225#/170#)

Post 70% load of Snatch Balance and time to comments.

Coaching Tips:  Scale load and movements to match your current fitness level.  Skill work should always be scaled down in weight if you are not sure of what your 1 rep max is for the Snatch. This skill work is to get more comfortable getting under the bar in the catch phase of the Snatch.  Keep connected to the bar as you jump the bar off the shoulders and land in the overhead squat position. Active shoulders is a must as you press yourself under the bar.  In theory, you should be able to Snatch Balance more than you can Snatch.  The second workout should not take any longer than 20-25 minutes to complete.

MASHED "NOT POTATOES"

1 medium head cauliflower, cut into florets (about 6 cups)

1 TBSP extra virgin olive oil

2 - 3 TBSP water

1 TBSP Goat Cheese (can omit if strict Paleo, but it does make them VERY creamy)

Salt & Pepper to taste

Boil cauliflower in water until very tender, about 10 minutes.  Drain and pat dry with paper towel.  Place in food processor or blender.  Add goat cheese, olive oil and 1 TBSP of water, blend until you have a smooth, creamy texture, adding 1 TBSP of water at a time as needed.  Season with salt and pepper to taste, garnish with green onion.  These are easy to make, surprisingly awesome to the taste and can be served anytime (every time) in place of potatoes.

Comments

[david]

me gusta

[Jon]

mashed cauliflower is super good when prepared like this. Even when you just mash it and add some olive oil and salt/pepper/garlic its great.

[Jon]

by the way, there's a great video series by coach Burgener covering the snatch on the journal today. Some excellent cues here, as well as missed lifts that are great to watch to learn how to correct this very complicated lift!!!

journal.crossfit.com

ps. if you don't subscribe, SIGN UP! It's such a good resource.

[Paul Flores]

5:30am
Rose 48#/13:33
Robert 80#/10:27 3 Rds.
Jon B. 105#/14:56
Phil 75#/6:53 2Rds.
Lisa 58#/13:19 Rx
Paul 115#/11:40 Rx

[Paul Flores]

9:00am
Tony P. 19:36
Dano 95#/15:11 Rx
Audria 43#/15:18
Mike 115#/10:15 3rds
Tony A. 135#/12:32 Rx
Ed M. 75#/15:18 3rds
Deanna 35#/21:28
Robert 85#/19:59 Rx
Karen 30#/18:19
Briley 63#/22:12
Jerilyn 35#/21:35

10:00am
Liza 53#/20:33
Michelle 53#/12:51
Traci 53#/15:46
Laura 53#/22:12
Dan 75#/23:41
Anniken 63#/17:09 Rx
Laurie 53#/14:23
Monica 53#/16:21
Yvette 63#/20:44
Teshina 73#/14:34 Rx
Brandon 75#/16:39
Jason 75#/12:05
Amelia 53#/10:09 2rds

[Paul Flores]

12:00pm
Ed 98#/14:42 Rx
Bill 65#/15:25

[Paul Flores]

5:00 pm
Jarodd 115#/17:26Rx
Tanner 115#/12:38Rx
Alan 95#/15:05
Tyler 65#/17:00
Susan 45#/20:28
Sara 45#/22:35
Emily 63#/14:56(133#)
David M. 125#/12:34Rx
Jeremiah 35#/14:30(75#)
Steve 65#/23:00
James 105#/9:58Rx
Sandy 15#/17:40
Pam 33#/18:45

[Newman]

James Berry you animal! Way to smoke the wod. And with only one lung to boot. Very impressive. You set a time that I don't even think King Don could beat. Or should we call him Don King????

Anyway, way to go big boy! Nice work. Glad you're feeling better.