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12.12.19 Wednesday


12.12.19 Wednesday

Post Wod Crossfit

Coaches Rant:

“I just don’t think I am going to win.” Well then you had better just quit now and give up living. Life is full of losses and failures. Its what we do with those failures. I like to watch Avery because he doesn’t know any different.  He falls down and he gets right back up. You tell him “stop” or “no” and he’ll distract for a couple minutes but then he’s back trying to get into the fireplace or back to banging on the window. He is relentless and driven. We were all once this way but then enough people came along and said: “you suck!” “You’re never going to be that good!” “You’re just not talented enough!” “You’re a failure!”…

F*@k them!

Go and do the impossible. Train like it’s your last day on earth. Compete in challenges and competitions and come in dead freakin last place. It will suck and you will be completely out of your comfort zone.  But at the end of the day you will feel more accomplished, have more experience and more become even more determined. Don’t waste your life sitting on the sideline waiting for the perfect time, because it will never come. So when you have kicked your ass hard enough and you have nothing left, just pick yourself back up!

Lifting Points:

On the Snatch Segment Deadlift, just like monday, keep your form tight, re drop into a good snatch pull position and maintain a controlled midline. We are trying to produce good lifting/pulling positions with heavy weight. Shoulders back, chest up and flare the lat (squeeze the arm pits). You may need to invest in a set of lifting straps to help offset fatigue in the hook grip.

Hang Snatch – heavy 3, 95% x 3, 90% x 3
Snatch Segment Deadlift (1” off floor, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

Block Snatch (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Snatch Pull – heavy 5, 95% x 5, 90% x 5
Snatch Segment Deadlift (1” off floor, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

10 20 30 40 50
10 10 10 10 10
Thrusters 95/63

Hspu/Npush: Day 37

3 Responses

  1. Block Snatch (mid-thigh) – 165×3 155×3 145×3
    Floating Snatch Pull – 145×5 145×5 145×5
    Snatch Segment Deadlift– 185×4 175×4 165×4

    Wod as Rx’ed 6:42