Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.
Perform 2 reps every minute, on the minute for 8 minutes
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50 Dumbbell Clusters
Reps must be completed at a work to rest ratio of :45/:15. So, do as many reps as possible for 45 seconds then rest for 15. Repeat until all 50 reps are completed. Total DB load Rx is 45% of body weight.
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- Congratulations to Peter H and Anne on the birth of their first child! Henry Fox Hoppman, 8lbs. 9.6oz or 3.9 kilos. 21.5″ long
Open WOD 13.1 Announced!
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
See the announcement and Scott Panchick versus Dan Bailey here
What were your first impressions and what will your strategy be?
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.
Complimentary Range of Motion Testing Next Sunday
FUN FACT: The Psoas muscle was the first muscle to develop in utero. It is why it is so intimately connected with our fight-or-flight reactions, and linked to the state of our stress and nerves. Want to know if your Psoas is limiting the mobility in your hip?? Inka will be doing complementary ROM (range of motion) testing and MLT (muscle length testing) for the hip flexor joint/ muscles. She will take you through AROM (active range of motion) and then PROM (passive range of motion) and will help you figure out if you are within normal range of motion for these muscles. How does this help your workout? Knowing where you fall short can help you figure out where you need to roll out and stretch more and give you that extra edge during your workout. It can also help to prevent injury by addressing the imbalances in your body. She will also be working on your psoas muscle which is a muscle that is hard to get to by yourself and is often neglected.
The psoas can also be a factor in low back pain since it attaches your vertebrae to your inner thigh. There are a number of reasons why it causes low back pain but a big one is from sitting down for a prolonged amount of time. Your Psoas starts to think this contracted state is a normal resting position and your tissues want to move into that resting position, leaving you tight and contracted