Nov 12 2013
I have always believed that winter, snow, and the cold are welcome reminders to us of the harshness of reality, the fragility of the human manifestation, and the overwhelming spirit of the human condition to survive these dire hardships…
And I believe that one single moment of winter is certainly enough for the entire year and can it please be warm again already?1?!? Or maybe once is enough for a couple years and shouldn’t we get to skip a winter from time to time?
We saw several Front Squat PRs yesterday (even though we weren’t officially tracking it with PR symbols and smiley faces). It seems that when we get stronger in our back squats and shoulders presses like we have over the last couple cycles our Front Squats go up too – who’d-a-thunk-it? Well, I did actually but of course it’s nice to see it actually happen as well! This cycle we’ll be hitting some different types of squat set/rep schemes based on our Front Squat, so it’s likely that you’ll wish you had squatted less.
I originally wrote that today’s WOD isn’t specifically meant to test anything that we’re working on this cycle but it’s still a great WOD and should be repeated when we retest…but honestly we’re working such fun stuff this cycle that lots of it (squat speed and c2b Pull Ups) are in this one. enjoy!
“Heartbreak Kid” via CFNE
3 rounds of:
10 Front Squats (185, 135#)
20 C2B Pull Ups
50 Double Unders
Warm Up With:
3 R – 15 Back Extentions, 15 Ghds
3 Power Cleans (AHAP)
A quick note about form and technique. If you are following the Comp Work now you should be doing so to get ready for The Open – you MUST MUST MUST go light enough to drill FORM on the Oly Weights. Listen very closely: I don’t give a shit that you can power clean 255 with your weight on your toes, elbows behind the bar, back rounded, and feet a mess. If I see you doing comp work with ANYTHING other than PERFECT technique you will get burpee penalties. This work is meant to be non-destroying practice over the next several weeks. It is not volume. We are not doing this work cause gee-golly shouldn’t I just lift some more heavy weights. NO. We are doing this to drill technique and position so that when you are blurry-eyed and gassed during The Open your reptilian-brain reverts back to the only thing it knows in that moment before you pass out – awesome, efficient, effective, form and technique so you get just one more rep.
If you need it any clearer please see me and bring your own 2×4 for me to hit you upside the head with. #compassion