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Sunday
May072017

Snatch | WOD 5.7.17

Snatch Complex

Every 90 seconds for 8 rounds:
Snatch Lift Off (1") + Snatch High Pull + Mid-Hang Snatch High Pull + Mid-Hang Snatch

Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1" off the floor. Return to the floor for the Snatch High Pull. Don't pull the bar crazy high on the High Pulls. Anywhere above naval height is plenty high.

Post loads to comments.

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5 Rounds for Time:
20 Wall Ball 20/10, 14/9
3 Deadlifts 315/225
Rest 3 minutes

The Wall Balls should be unbroken on the fast end or broken up into 2 sets with a quick rest. The Deadlifts should be on the heavy side for you but unbroken. Aim for consistent times on each round, scoring fastest and slowest rounds.

Post times and Rx to comments.

Our new sandbag rack, now organized by weight, over at 608. Want to play with sandbags and other fun implements of destruction? Check out Strong Fit on Saturdays at 8am!

  • SCHEDULE CHANGE: Today's 11am Active Recovery class is cancelled.

Ankle Mobilization with a Band and Kettlebell

By David Osorio
Originally posted on 6.15.17

Here's a great little ankle mobilization you can set up with a band and kettlebell that is highly efficient and ergonomic. Set up a green jump stretch band low on the upright of a rack, and loop the other end around the joint line on the front of your ankle.

That means the "corner" where your foot and ankle meet, not on the front of your tibia (shin bone). Once you've got the band where you want it, crawl out so that the angle of the band is a continuation of your foot line. That means your toes, your heel, and the band should all form a straight line when viewed from above.

Grab your kettlebell and place it on your knee to introduce a little more compression into the system. The compression causes the ankle joint to close in the direction you want it to.

Finally, you can hook your back foot over the band so that it creates a slight downward vector in the band, which will help optimize the joint distraction.

A few more things: Wearing shoes often makes this easier, because they prevent your foot from sliding on the floor; however, make sure to maintain an "active" foot, meaning you should feel like your toes are grabbing the floor and you're working to maintain or create an arch in your foot.

You can camp out here for as long as you'd like. I would recommend a minimum of 2 to 3 minutes per side. This is also great for people who have "creaky" ankles that often feel stiff and sore. Finally, here's Ryan DeBell talking about ankle mobilization in a little more detail.

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Yesterday's Whiteboard: Back Squat / Front Squat | Burpees, Power Cleans, Double-Unders
Lifting the Bar Off the Floor: Get It Right Without Over-Complicating It Catalyst Athletics
Child's Play Is Good for All of Us NY Times

Reader Comments (10)

AG

A. kipping/assisted HSPU

B. conditioning
@80-90% sustainable effort
3 min
5 handstand push ups
10/7 cal row
rest 2 min

3 min
5 burpee box jumps, 24"/20"
10 alt DB power snatch, 50lb/35lb
rest 2 min

3 min
5 thrusters, 135/95
7 t2b

May 7, 2017 | Unregistered CommenterArturo R.

Is AR cancelled today?

May 7, 2017 | Unregistered CommenterDaniel R

Yes it is daniel!! We'll update blog

May 7, 2017 | Unregistered CommenterDavid osorio

Snatch Complex: Started at 73# and worked up to 103#. Last attempt at 113 where I failed the snatch (same as last week), but was a "better fail," if that makes sense.

WOD: 48 sec, 47, 48, 48, 47 Rx.

Continued to deadlift, because that's what Sundays are for...

Deadlift: 225x3, 265x3, 295x3, 320x3.

Yesterday:
StrongFit!!!!! First time with sandbags over the shoulder - 100# is no joke. Managed 19 in 8 minutes - got easier as time went on and I finally figured out how to do them more efficiently.

Got home and went for a two mile run because the weather called for it.

May 7, 2017 | Unregistered CommenterKayleigh

Worked to 93# on the complex. This ties a PR for me but today it looked like a real snatch, not a shit show! Really liking what these high-pull complexes are doing for me.

I asked for heavy pulls, I got heavy pulls. OMG, I love this workout. Can I marry it? All rounds between 0:54 and 0:56, so consistency was queen.

I had planned on staying after class to do deadlifts, but this was plenty for me, especially since I haven't pulled heavy in so long. 225 is a great place for me to start anyway! Next week I'll add 10 or 20 and go to 5s.

May 7, 2017 | Unregistered CommenterStella

Make up post!

Thursday 8:30pm w Brett listening to some oldies
Worked up to 195 on the clean complex. Clean was good and snappy, but push jerk was weird and showcased some overhead mobility issues.
Fun metcon with 30in box jumps and my first time attempting C2B in a wod - which quickly broke down and I reverted to regular pull ups.

Saturday
9am Short Circuit - loved the burpee sprints (they're not as terrible as they sound), and went too light on the sandbag hold (100, should have been 140)
11am AG strength, continued making progress on HSPUs.

Sunday
1pm class worked up to 130lbs on the snatch, same as last week. This complex is very grippy for me, hard to keep hook grip in. Metcon Rx around 1:10min per round. Don't think I had ever done deadlifts this heavy in a metcon.
2pm AG was a ton of fun, kept practicing HSPUs, and got to use them in a wod (3 strict HSPUs to 2 abmats). Metcon was super fun, such a varied set of movements.

May 7, 2017 | Unregistered CommenterDaniel R

Dropped into Fearless Athletics in South Philly with my bro today. All lifting, no metcon...got to make up a bit of metcon tomorrow.

Snatch Complex from today
95-115-125-135-145-155-165-135

Power Cleans
95x3, 115x2, 135x2, 155, 175, 185, 195, 205, 215, 225

Tempo BSQ
185x10x2

Tempo FSQ
155x10
Tempo got real tough b the end of this set

May 7, 2017 | Unregistered CommenterFox

Yesterday OG
Tempo HBBS 95 10x2
tempo FSQ 85 10x2--> yup, did an extra set accidentally
Then, did 75# 15x2 no pause. Very fast and fun! #bootygoals

Wod: might have overestimated the intensity of doing 30 extra squats, or was unmotivated because I was all alone... only did 4 rounds + burpees RX. I don't know why I was so lazy-- could have done bette run out class 100%.

Deadlifted: 143x5, 153x5x2 TNG

Today:
Snatch complex up to 78#. Went for a full snatch PR attempt at 83. Didn't lock it out.

Wod: so fun! All unbroken and fast. :59, :49, :49, :50

AG: awesome strict handstand push up work. Then a really challenging fun wod-- did 35# db snatches and 83# thrusters. Both were very hard.

Great fitness! And amazing party at Shawns! Even more excited for Murph after the plans Kirby and I made for the day! ; P

May 7, 2017 | Unregistered CommenterAllie B

1 pm w/Ro & Lauren.

Snatch complex: up to 130# (135# 2F). Really enjoying this work and how it's forcing me to use my legs more (Ro's pointers were also incredibly helpful).

Metcon: 1:09, 1:13, 1:14, 1:10, Rx'ed. 315 is a lot to move and lower back rounding is a big problem for me when I rush, so I took as much time as I could while maintaining the touch-and-go mentality. Felt good! Glad I went for it & focused on being safe.

May 7, 2017 | Unregistered CommenterChas C.

Snatch complex: worked up to 83#.

Figured out the snatch pull today so it went significantly better than last week when I felt like I was doing snatches for the first time. If it goes well again next week, I'll add some weight.

WOD @185#

:51, :52, :51, :49

Thought about doing this at 205, but decided against it since DL hasn't been programmed in a while. I should have gone with 195 bc the DLs were easy.

Was dreading the wall balls but they went well! My thumb started hurting the third round so I made sure I was keeping my chest up and not letting the ball drag me down the fourth round and managed to beat my time!

AG:

So happy to be working on HSPUs again even if I have a long way to go. Did 3x3 strict to 2 ab mats.

WOD:
Round 1: 2+3
Did kipping HSPUs to 2 ab mats. Need some practice with coordinating these again!

Round 2: 2+5
Snatches done with the 35# DB

Round 3: 3 rounds even
Thrusters at 83#. Couldn't string together any T2B! Probably from all the DLs in group class.

1 mile jog. Uncertain about doing Murph bc I'm not in my best shape right now (I know that doesn't matter), but figured I'll work towards it anyway and make a decision soon.

May 7, 2017 | Unregistered CommenterKLove

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