For time:

25 Handstand push ups
50 Toes to bar
800m Run
75 Push presses (75lb./55lb.)
150 Double-unders

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Honor is earned, not given

WOD 12.2: The Ladder of Snatches…

The latest WOD for the Open, the snatches, involved a very technical movement. Snatches are kind of like double unders – you either love them or hate them, and you are either good at them because you’ve practiced, or you think you are “bad” at them because you’ve avoided them.

When I saw the WOD was snatches, I was giddy because the WOD was a movement that I really liked (and yes, if it was a WOD of 5,000 double unders, I would have been very, very sad 🙂 ). I joked with the Thursday class that prior to WOD #1, I got 100 text messages that all said the same thing, “YAY BURPEES!”, but not one person sent a text that said, “YAY SNATCHES!!” And what was really funny is that more than one person told me, “When I saw what the WOD was, you were the first person I thought of” -haha! It’s no secret, this WOD was one I definitely looked forward to.

Once the WOD was announced, I received many calls/texts/email on strategy, what to do and how to approach it. I think this WOD, more than any other, was a mental battle. And every person I talked to, I told them the same thing, “Visualize driving your body down under the bar. The body achieves what the mind perceives. All snatches start with a blank canvas. We visualize the snatch first so that our bodies can reproduce it accurately. Don’t think…SEE.” You have to get out of your own head and focus on the feel, rather than the outcome.

And, as we all learned, this WOD was tough. It pushed every athlete farther than maybe they ever imagined, and more than once, I saw people lift more than what they thought they were capable of. Saturday was AWESOME, and I loved watching every single person battle through!!

What have you learned from this WOD? If your first thought is, “I suck at snatches”, you MUST erase that thought from your mindset. There is a HUGE difference between being bad at something vs. being a novice at it. If you are a beginner and just learning, you are working towards perfecting your technique. That is OK! Use your lifts to learn from them. “Bad” is when you don’t care about technique and just want to rip heavy weight around. There is a HUGE difference between those two camps, and every day you practice, you prove you are not “bad”. Get in the mindset you are “learning” and continue to move forward!

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Monday WOD, March 5, 2012

12 thoughts on “Monday WOD, March 5, 2012

  • March 4, 2012 at 3:33 pm

    Random, but I was going to order a rx jumprope for myself, anyone else interested to save on shipping let me know.


  • March 4, 2012 at 8:02 pm

    I’m down, brian.
    This WOD is too easy until the DUs. Find a rope that works and maintain your composure. I threw my rope twice (like a child).
    And don’t spit on the floor.

  • March 4, 2012 at 9:13 pm

    Yes, I was going to order a rope as well… Saving on shipping is great! I will be at cF7 @ 6am in the morning. Are you?

  • March 4, 2012 at 9:46 pm

    Cool. I figure the nicer jump rope I buy the better ill be at crossfit in general , right?

  • March 5, 2012 at 6:17 am

    I’ll be there at 6pm, But just let me know which one you want (color, length, etc) and I’ll put the order in this week. I think the website is http://store.rxjumpropes.com/

  • March 5, 2012 at 7:37 am

    23:39 HSPU were very hard. Chip away on the push press. And 450 singles… Need to practice DU!!!!

  • March 5, 2012 at 10:09 am

    17.46rx push press killed my time.

  • March 5, 2012 at 10:27 am

    20:41 – DU own me.

  • March 5, 2012 at 11:32 am

    Thanks, Brian! I will look today and let you know what I need 🙂
    Btw, DUs own me too!

  • March 5, 2012 at 3:42 pm

    If it’s not how good I am but how good I want to be, write down that I got 178 burpees and 121 snatches.

  • March 5, 2012 at 5:26 pm

    HAHAHAHAHAHA MAX EFFORT!!!! That’s funny!!

  • March 5, 2012 at 6:44 pm

    24:36 RX’d great WOD! Anyone want to guess the next Open WOD? I predict DU’s, box jumps & wall balls…

Comments are closed.