A blog post

January 14, Monday

Posted on 13 January, 2013 at 8:00 pm Written by in Blog

Fitness

Hang Snatch Progression
...
1-rep max Hang Snatch
...
5 Rounds:
1 minute AMRAP:
200m Row
Max Wallballs
3 min rest

Performance

Power Snatch
3x3 (75%)
3x3 (80%)
4x2 (85%)
4x2 (90%)
...
4 Rounds:
1 minute AMRAP:
10 Power Cleans
Max Burpees
3 min rest

BFTC

Battle For The Capital II

Ready for round two?! Battle For The Capital is BACK! Join us at District CrossFit SW on Friday, February 8 at 7:30 PM for DC’s premier teams-of-two, spectator-centric CrossFit throwdown! 10 teams from around the area will battle it out over three events for… well, bragging rights. But what else is there?!

Mark your calendars, cheer your face off, and help make Battle For The Capital even more fun than last year!

some comments

There are currently 12 of them
  1. Andrew DCF 14 January 2013 at 9:27 am permalink

    Glad to be re-united with my morning NW crew.

    Forgot how much I miss you guys.

  2. Greg 14 January 2013 at 9:48 am permalink

    Glad to have you back, AK! No one tells me how bad my snatch form is with a shoulder shrug like you. :-)

    Good group this morning and some heavy lifts. Really enjoyed the cleans..not so much the burpees.

    WOD: 11, 11, 10, 10 burpees

  3. Christiana G. 14 January 2013 at 11:21 am permalink

    First day doing Performance!! Thanks to the awesome AM guys for welcoming me, Marisa, and Allie into the fold. So fun to be dropping heavy weights before dawn.

    WOD: 11 burpees each round (75#,75#, 80#, 80#)

  4. Steve Goldenberg 14 January 2013 at 12:18 pm permalink

    It was great having so many new faces join in the performance WOD fun.

    Andrew, are you back at NW in the AM to stay?

    I did the hook grip for the whole workout for the first time today. My thumbs are killing me now – does that go away with time or is it another thing to just get used to?

    WOD: 10-11-10-10 @115-120-125-125

  5. Sam G. 14 January 2013 at 12:44 pm permalink

    Interesting article to follow this week…for the men, anyways. Maybe for the ladies too, I dunno. Any ideas or guesses on how he naturally doubled his testosterone?

    http://artofmanliness.com/2013/01/13/testosterone-week-intro/

  6. John L 14 January 2013 at 1:12 pm permalink

    Allie T and I are thinking about Helen this weekend at the SW location during Open Gym.

    Informal poll:

    1) Join us?
    2) If yes, which day works better for you?

  7. Allie T 14 January 2013 at 1:40 pm permalink

    Yes!! Come “Helen” with us!!! No way better to prep for the Battle for the Capital part duex and generally get an awesome work out! And doubly thanks to all you AM guys’ warm welcome to Marisa, Christiana and I on the Performance side this morning! I’m like still snatching like cray at work…it’s my new, ‘bend & snap!’

  8. Salma 14 January 2013 at 6:58 pm permalink

    @Andrew thanks for coaching me with the power cleans and pushing me to go heavier…I definitely surprised myself!

  9. EdD 14 January 2013 at 7:31 pm permalink

    Rugged AMRAP on this one. Thanks to @Sam for helping push me on the burpees.

    AMRAP: Power Clean @ 110#, Burpees 76 total (21, 20, 18, 17)

  10. Mama K 14 January 2013 at 8:27 pm permalink

    @Allie T – bonus points for the Legally Blonde reference. We’re big on movie quotes ’round these parts.

  11. Josh DCF 14 January 2013 at 10:26 pm permalink

    Steve keep working on the grip, it’ll get better.

  12. Steve T 15 January 2013 at 7:48 am permalink

    So, I really liked this workout – @Andrew thanks for the snatch tips, I really need to get my footwork and speed in order, I see a lot of hang snatch practice in my future.
    AMRP: PC @155, 14, 13, 12.5, 10.5 (I sure could tell I was getting tired)…


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