5 Rounds For Time:
Run 400m
10 Each KB Snatch 53/35
We are running in the rain today, so bring your rain gear. If you don't look at the blog, that's what you get.
All In The Wrists from CrossFit East Sac on Vimeo.
Ok. So some of you have gotten pretty good at doing double unders with shitty technique, in this case stiff wrists. This works pretty well when your fresh and your shoulders are not fatigued, but in the middle of a WOD when your chest is heaving and your arms are tired you will not succeed. If you want to get better and gain the ability to actually do dubs well during a WOD… YOU NEED TO CHANGE!
Going into survival mode and resorting to what gets you by in these workouts is a means to an end. You will not get better unless you force yourselves to learn efficient technique. You have to stop resorting to what works for you and learn how to do it correctly. Stiff wrists on dubs is the equivalent of early arm pull on a snatch, knees in on a squat, or wiping your ass with sand paper. You might be getting the job done, but not very well.
Practice good technique, stay out of survival mode, and get better over time. Stay in survival mode, and you will be the same as you are a year from now.
NEWBIE THROWDOWN CHALLENGE UPDATE
Download Rosters (check your email and let us know if it's wrong)
Coaches/TEAM CAPTAINS whatever you want to call yourself MATT P, please contact your team members via e-mail and let them know the times that you have put down as options. Travis and I have grouped you guys in timeslots according to priority… but it is now up for the captains to contact and fromulate the best possible times. Captains, please contact me directly with any questions via e-mail, but I will be sending out a blanket instructions e-mail for each of you as to what should be happening and what your responsibilities are once your teams are meeting starting next week. As for the OPEN GYM hours that are OPTIONAL for everyone, they will be held on FRIDAY NIGHTS from 5-6:30PM Starting this FRIDAY NIGHT! Encourage your team to show up but it isn't required. What is required is… they meet with you guys once a week and you hold them accountable for BLOGGING EACH AND EVERY DAY!… NEWBIES… GET IN THE HABIT OF LOOKING AT THE BLOG AND WRITING SOMETHING IN THE COMMENT SECTION… SOMETHING, ANYTHING, get involved. I assure you, if you blog, you will try harder, get fitter and become part of something you never thought you would. That is what this THROWDOWN is about, growing our community so we can all get better as athletes and people within our community.
See you guys soon and look forward to seeing this GROW!
FOR EVERYONE WHO THINKS THEY HAVE MISSED OUT? We have room for 3 more teams and 2 more captains. So if you think you missed the boat and want to participate… 2 people are injured and 3 teams to fill… One alternate spot has been taken… TOTAL SPOTS AVAILABLE? 8 Athletes and 2 Coaches. Josh Stonier wants to lead a Team and we thank him… you all would be lucky to be on his team is good athlete and works hard… JOIN UP TODAY the spots will go FAST!
