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1401, 2020

WOD 011520

By |January 14th, 2020|Categories: WOD|

Crossfit Oshawa – CrossFit

Snatch

Snatch

7 x 3 Halting Snatch deadlifts + 3 Hang snatch + 3 Overhead squats

@ 70-75%
Looking for straight bar path and loaded legs.

The halting snatch deads should force athletes into a loaded position, chests as far away from the barbell as possible, accumulating tension through the legs as we stand.

The hang snatch looking to get back to that same loaded positon as we had at the top of the halting snatch dead. Looking for quick turnover on the bar

The OHS we will experience some fatigue in the legs and shoulder stability, fighting to keep the scaps retrated is a must here.

Metcon (Time)

For time:

75 Snatch 75/55lbs

50 Alternating DB Snatch 50/35lbs

25 Burpee Box jump overs 24/20″
A triplet chipper where we will have to be smart about the integrity of our mechanics. Going from the BB snatch to the DB snatch, two aggressive but lighter lower body pulls, we have very similar body functions happening here. Best practices here will be to pace this not as seperate movments at 75 and 50 reps, but as 125 reps of the same motor pattern respectively. Then when we get to the burpee box jump overs the wheels can almost come off. 25 reps seems a lot better than 125, but we should be steady fast on this, not aggressively fast.


Just wanted to thank you again seeing as I am now starting into my 6 month mark with CrossFit Oshawa.

The continued genuine interest and support in ensuring your clients are doing the wods safely and effectively has been instrumental for me.

The increased weights lifted are the easy measurables and still exciting to see that progress, but what hit me more this week was the not so easily measured successes.

Going from not being able to do one overhead squat with the pvc when I started to actually completing a wod containing overhead squats and doing it with the bar is an incredible feeling of accomplishment and motivation to achieve more.

That is just one example of what I have noticed these last few weeks.

As you both know my personality does not like to slow things down and work on the position before the weight gets added and you have both shown and proven to me to trust the process.

That’s enough rambling 🙂
I just wanted to say thanks and let you know you guys are great at what you do!

Chris
I just completed my first session and absolutely loved it, after I hurled (lol). Kidding. I can no longer walk up and down my stairs nor pick up pots and plates for dinner. Is this part of the nutritional diet?
Your ability to teach, demonstrate patience and know when to push me was fantastic. I unfortunately had to leave before watching the 3:30pm class. However, I will attend a class on Tuesday of next week then sit down and sign up. Your commitment to your customers is commendable and admirable. Thank you both for demonstrating such warm respect and terrific humour.

Warm regards

Jocelyn Herrett
Just wanted to say thank you to the coaches and supporting athletes within CrossFit Oshawa. The constant encouragement, coaching cues, and motivation provides the energetic atmosphere that I love being a part of. The camaraderie and excitement of stepping into the gym like I’m about to savagely pillage for Paleo Kits and Zone friendly recipes, creates a cohesiveness in our community that it unexplainable. Knowing that because of CrossFit I’m better than I was yesterday and that I’ll be better tomorrow than I am today has me longing in anticipation for tomorrow’s WOD. ‘What’s next – who cares, it’s legit.
Mattie A
Crossfit is a fun, friendly, competitive environment that any true athlete should thrive on. The programming is the new movement of working out and training. I did similar programs with my hockey and soccer teams before I went away [to the states on an NCAA soccer scolorship] and they are nothing but beneficial. I would recommend this to people of all ages as they are tough trainers but can involve anyone in a work out. I plan on continuing their training for many years to come.
Darija Davidson
I am loving my membership at CrossFit Oshawa! I love the coaches and the members, the best gym club I’ve ever been a member of. Thanks so much for helping me change a lot of bad habits I had going on in my life. Colleen Cox member since 2014 ❤️
Colleen Cox