[youtube=http://www.youtube.com/watch?v=DEhskKFofyQ]
WOD
5 rounds of 40 sec each:
- Power Snatch x 3
- Max reps Double Under
Rest 6 min btwn rounds, during which perform 4 Handstand Push-ups not for time.
Notes
- The power snatches should be touch-and-go reps at a medium-heavy weight.
- Scale the double-unders to tuck jumps if need be.
- Use parallettes and / or boxes for the handstand push-ups, no ABMAT’s.
member survey:
how often do you find yourself needing to replace your shoes?
I’ve got through two pairs in about 2 years… my current shoes are still going strong though 🙂
My next shoe purchase will probably be some Oly shoes…
Definitely get some Oly shoes! I finally caved in after Kyle suggested it, and it has helped sooooooooo much more than I ever would have imagined.
My current shoes are literally falling apart. They are about 3 and a half years old. I don’t believe the philosophy that you should replace your shoes every X many miles. But my current shoes are badly in need of replacing.
I try to focus more on the feet than the shoes. Jay DiCharry at the running clinic showed me that all of the things the shoe-store employees were trying to “fix” about my feet with inserts, special shoes, etc boiled down to just lack of muscle and training. http://www.uvaendurosport.com/ One of the best few hundred dollars I ever spent.
Standing on one foot, pistols, standing on one big toe, swiveling around, one-foot reachouts an inch above the ground, etc have completely changed my foot posture and strength over the last 3 years.
I am not an expert, though. That is what Jay is for.
Im of the belief that shoes should be replaced when they finally explode off of your feet. Im sure that this is not the “approved” solution.
I’m right with you, K-man.
I’m hoping my new oly shoes last a LONG time, and will only replace them if something hurts their performance. Same goes with my current Innov flats (~14mos). I can’t think of any reason why they might need replacing yet, as they aren’t torn, and the soles still have grip. For my other athletic shoes, I usually just keep putting in new insoles on a regular basis, until something on the outside falls off. Keeping shoes until they fall apart must be a guy thing…. 😉
115# snatches, 40, 25, 25, 32, 40 for the DU = 162
45, 55, 55, 55, 60# snatches (kept it pretty light while working on proper form…)
4, 6, 5, 6, 9 du (with a bunch of singles too)
Snatches: 89#, then fail on last two rounds, down to 67#
Tuck jumps. About 135-140 total.
24″ box pushups, on toes.
We need videos of Andy doing ring pushups!
Snatch: 121#, DUs: 22,25, 26, 25, 22 or something like that. equipment malfunction in the final round hurt my score – grrr. PR’ed with 21 straight DUs tho.
snatch: 3@125, 2@135
dus: 38, 36, 30, 32, 38
hspus: 3 sets on parallettes , 2 sets on the rings (first time on rings, and not video worthy)
Snatch: 121
DUs: 37, 42, 38, 40, 35
HSPU: parallettes
Shoes: Been rocking the same vibrams for 1.5 years, but left big toe is attempting to escape every time I wear them. Plus they stink like death. Will probably have to replace in the next year or so…
Snatch: Had trouble finding starting weight, so added weight each round. 3@ 55,65,70,75,75 (PR)
DU: Tried and failed the first two rounds, Tuck Jumps thereafter: 3,3,14,17,11
HSPU: PU from 30″ box
111 x 1, 121 x 4
55, 45, 43, 40, 49
Hang power snatch @ 45#, single unders, 18″ box hspu
?, 38, 42, 48, 43 (forgot to count my first round)
shoes: I wore chucks until they fell apart (only took a year or so), then invo8s since then, in good shape after a year plus. My usual metric is “I’m sick of these” or finding a pair I really, really want.
25, 27, 27, 20, 31 @ 89#
Up in Providence, RI today. Finally had time to get in a proper WOD, and fortunately Ocean State Crossfit is right around the corner!
Did Diane to practice for next weekend, and frakking crushed it with a big old PR
2:31 – broke up round of 15 DLs at 10, but all others unbroken and pretty fast
Then:
3 AMRAP rounds with 1 minute rest between of:
3 Wall Walks
5 Lunges/leg with 25# plate overhead
7 30″ Box jumps
9 53# KB swings
2 rounds + 4 box jumps
2 rounds + 4 box jumps
3 rounds
My New Balance Barefoots are going pretty good for 10 months – one bare spot in the rubber on one side. But also stink like death. But it’s my death stink, so it’s OK!
42, 43, 43, 43, 55 (tuck jumps) @ 77(4), 82(1)
31, 51, 52, 42. 32 w/ 3 mins rest @ work @ 115
5, 21, 24, 29, 37 something like that @85#
46, 49, 44, 50, 48, 50 or something like that, should have written it down. 75#
Stayed for open gym, deadlift 3×5 up to 221
Also, I seem to have left my rope at the gym and it seems to have dissappeared. It’s a buddy lee rope, black handles with purple tape around the base (of course) and my initials and smiley faces written on the tape (of course). If anyone finds it , please return!
50, 49, 48, 49, 46 (I think), 65#
feet on box hspu
Power Snatch: 115#
DU’s: 26, 30, 15, 15, 20 (made the mistake of wearing my Oly shoes for DU’s, shin splints quickly flared up after round 2)
Got a few handstand pushups Rx on the wall, but mostly negatives.
PS: 77#
DU: 53, 54, 50, 55, 45 = 257
Box HSPU
Also, shortened the rest interval to 4:00 because I was running late
PS: 65#
DU: 33, 40, 45, 49, 45
HSPU: box w/ parallettes
worked up to 185# snatch
40, 41, 50, 56, 53 (62#, HSPU negatives)
Broke multiple times every round except the round of 56. 🙁 Definitely want to try this one again sometime…