One of the tougher things to do in crossfit is stay focused and keep good form and technique when we are tired.  Although today’s Wod is programmed light, don’t muscle through the 21’s and find yourself fatigued and snatching poorly through the sets of 15 and 9.  It is sometimes mentally easier to rip the weight off the ground and squat it without thought, but that will catch up to you in the later rounds.  Once the workout starts make sure you keep your back in a good position, extend your hips explosively on each rep, and drop under the bar and catch it with your arms locked out.  It may be more mental work, but you will be conserving energy and strength that you can use later in the workout.  Move efficiently and with a purpose.


WED 11/30
Strength: Low Bar Back Squat 3-3-3-3-3

Power Snatch (35kg/25kg)
Overhead Squat (35kg/25kg)


NOTE: Your FIGHT GONE BAD 6 T-shirts are in! If you participated in FGB and raised over $150, come see Joe or Erika to grab yours! They are wicked cool.

15 thoughts on “Skills”

  1. LBBS — 60kg

    WOD — 14:30Rx

    Deb: What’s a liger?
    Napoleon: It’s pretty much my favorite animal. It’s like lion and a tiger mixed, bred for its skills in magic.

    1. thanks, Shane.

      and thanks, Stace, for pushing me to do the weight Rx on my two worst lifts. it wasn’t pretty, but at least i got it done.

      LBBS – 115kg (3rep PR)
      WOD – 16:37 @35kg (not there yet with knees to elbows)

  2. LBBS: 110
    WOD: 8:39 Rx

    First time doing LBBS in a while, need to work on extending the legs out first.

    Great work, 6:30pm!

    1. oh, and: “I see you’re drinking 1% (milk). Is that ’cause you think you’re fat? ‘Cause you’re not. You could be drinking whole if you wanted to.”

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