Thursday
04Feb2010
020410
Thursday, February 4, 2010 at 8:33PM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Skill: Snatch technique with a light barbell
Hand Balancing
Conditioning: "Helen on a Boat"
3 rounds for time
500m row
21KB Russian swings, 1.5 pood (chest height swing)
12 Pull-ups
Post time to comments.
Reader Comments (11)
This looks awesome! Sad Ive already put in my workouts for the week but might stop by to snap some shots :)
Whenever I hear about boats nowadays all I can think about is this:
http://www.youtube.com/watch?v=k8F3UE9qFsg
"I got my swimtrunks, and my flippy floppys, I'm flipping burgers while you're at Kinkos flipping copies"
One day it would be cool to go to the range and try out Helen Get Your Gun:
http://media.crossfit.com/cf-video/CrossFit_HelenGetYourGun.wmv
Alec ..The second of the two clips you reference is pretty interesting. We'll definitely have to try it sometime. Perhaps Jim can arrange for one of the local units to be vacated for the mid-WOD marksmanship.
Where do you find the time to surf and dig out these clips? (that question goes for Ed, too).
Alec, I thought the same thing when i saw the wod :)
Jo-Jo, can I get in touch with your friend you were talking about? title 9 has failed me.
Also, any ladies who want tank tops, the order page linked in Jen's blog doesn't have sizing, but if you go to the Bella website directly they have it there.
metcons suck. over 15 minutes this morning, but the pull ups were mental. I started with singles, thinking I couldn't do it and then was doing triples by the end. oh well.
Nicolette, email me at jogigbern at gmail.
12:06, wish I had looked at my old times, I think that's around the normal range, meaning all this strength stuff hasn't sapped my metcons too badly. Although, it is entirely possible my Helen rows faster than she runs...
Man that was a rough one. 10:06 with the 2 pood. Would have much rather ran. Ate about 2 pounds of chicken salad and an equal amount of strawberries afterwards.
11:15 using 1.5 pood. My weakness is rowing. And ice cream.
Ran outside today due to a lack of rowers (or more likely I kick ass large noon class). Finished in 8:50 with a 2pd KB. Without a doubt my best Helen time, but I think that last one I did was with full american swings overhead, which I think changes the workout dramatically.
Everyone at noon kicked but though, it was awesome.
10:50 with 2 1/2 pood
The noon class was MIGHTY. I struggled to try to keep up.
I really like the snatch technique with pvc and an empty barbell. I vote we do this every day. God knows I need the help.
Anytime you replace a run with a row I am a happy girl. 12:04.