Hope everyone is feeling good after that heavy day,
I just wanted to take a minute to recognize and congratulate Ron Hohs, aka “Hoser”
Ron is a staple at 6am Every Monday and Friday, he is in his 60’s and crushes wods like he was 20. Ron has been CrossFitting almost as long as I have. This past weekend he journey to Kitchener to take on the badass dash ( a 9km obstacle run) early in the race run took a fall, split open his elbow, gashed his back and thought he had possibly broken his elbow. but in Ron fashion, he got up on his feet and carried on to finish the race in 2:28 minutes..
Ron had x-rays and came out of it clear but the doctor said he looked like he had been in a motorcycle accident lol.. here’s some pictures he sent me, row will be sitting out a week, doctors orders and will be missed, but Dude if your reading this… so much respect for you and as always just another amazing accomplishment. heal fast my friend.
now on to business,
How to approach the Snatch Balance:
For our Less experienced athletes, you will focus on timing, footwork and landing position instead of the load lifted. For more experienced athletes, only increase the load if your technique is consistent.
Snatch balance for 15 minutes
We will Review the points of performance of The Snatch Balance and The Overhead Squat. During our PVC warm-up, you & your coach will determine which is most difficult for you:
- the timing of the lift,
- moving the feet consistently from a jumping to a landing position,
- or the bottom of the overhead squat.
Experiment with sets of 2-3 reps. Only increase the weight if mechanics are sound.
Snatch balance 1-1-1-1-1-1 reps
If you have done this movement before, find your first set by warming up to a load that is challenging but that you’re confident you won’t miss. Make small increases in load if technique is consistent. Determine a goal for the day and work backwards in 5- to 10-lb. increments to find a starting weight.
If you want to become a better lifter, you must strip down the lift and perfect the components of the lift.
Learn, Practice and be better
Thursday September 28, 2017
Workout Of the Day:
Try to hold pace with in 5-10 seconds from 1st to last run.
Score is total time.
Lvl 2 & 1 Fitness
Scale distance as needed but unless you have an injury, we would like everyone to run, jog or even kb farmer carry.
Check back each night at 8pm for the next days WOD