Skill: Hang Snatch

Back squat, work to heavy single

Seven rounds for time of:
1 Power Snatch (135 lb./95 lb.)
3 Overhead Squat (135 lb./95 lb.)
10 Ring Dips

Ninja Recovery and Some Shoulder & Hip Love

Post back squat loads and WC time to comments.



This Saturday is Skill Saturday, dedicated to Olympic lifting. If you are new to CrossFit and want to learn the proper technique, or if you’ve been coming for a while and want to brush up on your skills, Saturday is for you! We will spend a couple of hours teaching technique and aspects of snatch, clean and jerk, squats and more! Several coaches will be on hand to answer all of your questions and offer advice!

And, if you think, “lifting isn’t for me”, you should make a point to come because lifting is so fun and leaves you all warm and fuzzy inside 🙂 Need further proof? That happy picture of the blonde girl jumping around – that’s me on Saturday with the Oly lifts!

See YOU Saturday at 9 am!

Yesterday, we broke down Wes’s lift and isolated all parts of it. I was talking to Curtis and David earlier this week about back angles and what a flat back does in the lift (takes away all of your power). One of the other videos I got at Regionals was a girl whose technique and back angle limited her power, but she was strong enough to muscle through and complete the lift. Her limiting factor to lifting anything heavy is going to be her technique. Here’s the difference in what it looks like, and note these are two different lifts, but the positions from the ground to the pockets are the same.

1. You never want your back to go parallel!
Notice the back angle of the girl in the photo below – it’s completely parallel to the floor. This is not a good position to be in because the bar is too far away from her, and she lost all of her power and momentum. You get in this position by either lifting your hips first when you move the bar off of the ground, or you try to move the bar around your knees (straighten your legs), which causes your hips to rise first. Either way, you don’t want to end up here….

Wes moved his hips, knees, and back all in the same motion. When he got to his knees, his back angle is the same as it was off of the ground. He can then bring the bar back into his hips, generate momentum off of the bar, and get a strong finish. This is where you want to be because it will make your lifts easier and more efficient.

If your coach yells at you to get your chest up or keep your hips down, chances are, your back angle looks like the first picture above. The coaching cue “chest up” or “hips” (or something like that) is your cue to make your position look like Wes. Get after it!

1 Ingredient, 3 Ways: Ground Beef

On our facebook page, we asked what one Paleo ingredient you’d like three recipes for….CrossFit Wilco asked for Ground Turkey!! I’ve subsitituted ground turkey in for ground beef and vice-versa. I checked around online for more resources on swapping the two out, and found this interesting article. So, the recipes below are ground beef and/or turkey – swap out at your choice!

Mom’s Ground Turkey and Peppers

Ground beef and cabbage

Spicy Taco Salad, CFSCC: EAT THIS!


Do you foam roll on a regular basis? If not, check read this: Q&A: Foam Roll for Soreness, Core

How to loosen up a tight IT Band, Core Performance

Thursday WOD, June 23, 2011

3 thoughts on “Thursday WOD, June 23, 2011

  • June 23, 2011 at 7:31 am

    lightly attended this morning; just meant more personal training

    225 on back squat
    95# with bands on the ring dips – 11:04; i worked with paukune like speed today.

  • June 23, 2011 at 8:02 am

    Andrew’s housewarming party has been rescheduled and YOU are invited!

    Friday, June 24, 8 pm
    Andrew’s New Home
    3636 Manderly Place
    Fort Worth TX 76109

    RSVP to comments if you can attend!

  • June 23, 2011 at 7:46 pm

    GREAT classes this afternoon! Lots of people new faces at 6pm! Everyone did an outstanding job and had some strong lifting going on – happy, happy joy joy!!

    Many thanks to Andrew and Curtis for helping out in the 4:15 and 6 classes! 🙂

    I did the WC today –the dips were the hardest part….didn’t set the clock, so I’m not sure the exact time. It was 12-14min ish.

Comments are closed.