Monday, May 23 'Double unders - Snatch'

Efficient double unders don't come easy. They require practice, agility, endurance, and coordination. We have some guys that make them look easy- good job guys. IF you aren't where you want to be with the double unders, take a little time before or after the wod and practice.

7 rounds:
35 double-unders
1 snatch

One attempt at the snatch per round. A missed lift will not count.

Tammy- 45#  180  16:00 (4)
Dan- 100#  500  10:00
John- 135#  810  10:29
Casey- 125#  625  16:34
T- 110#  550  19:43

Option A:
10:00 AMRAP
3 pull-ups
6 push-ups
9 squats

Chris 9
Bart- 12 + 6 push-ups
DT- 10
Sam- 6
Scott W- 10 + 6 push-ups
Holley- 10 + 3 pull-ups
Sharon- 10 + 3 pull-ups

Option B:
1000m row
25 sit-ups
500m row
50 sit-ups
250m row
75 sit-ups

Brent- 16:15
Shane- 17:00
Tonya- 15:51
Teresa- 18:15
Beth- 17:15
Tammy- 15:46

Great job guys. This was a good session. Did you make the best choice? Now that it's over, I am glad to have chosen the double unders. They have been a problem for way too long, and this session forced some major improvement.

Great lifts John, great round total Bart, and super fast row Tonya. You guys are strong, and getting stronger by the week.

Thanks Jedi Knight Beth D. for the gymnastics practice after the night sessions. We have some really good gymnasts beginning to bloom right before our eyes. Great instruction Beth, and great gymnastic skills. Our improvement is obvious, from rolls to bridges, free handstands to cartwheels, and pop offs... Great stuff.

Part of CrossFit's success lies in it's ability to throw you into novice classification so frequently. The skills base is huge, the learning curve steep. Some are willing to put in the time and practice and embrace the suck. Those who do not eventually just stop coming back. Progress is muted without the willingness to start at the beginning and go from there. We cannot jump onto the middle rungs of the ladder. We must climb up from the bottom. The skills are acquired during the climb.

http://www.mobilitywod.blogspot.com/

Thanks for another great day of training and conditioning. Thanks for all the strong efforts, and good fuel.

Ready to lead, ready to follow.
CFSF