WOD 2/10/10

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*** Attention ***

Due to inclement weather 6:30 am and 8:15 am Classes CANCELED!  We will open t 9:00 am, 9:30 am will be the First Group WOD tomorrow!

Please check the Web Site in the future for announcements during inclement weather!  In the event we close or open early we will announce it on the WOD post!

Brooke Peterson in India pushing a boulder.  What one year of Crossfit can do for your strength.

“Yokozuna”

21 – 15 – 9 reps for time:

SDHP

Hang Squat Snatches

* Sub Hang Power Snatch if necessary, but it won’t be as Rx’d

“Cash Out”

2K Row


Affiliate Team Training

WOD

(Remember, it’s a De-load week in prep for the Mock Qualifier)

Beyond The Whiteboard - Track Your Progress

18 thoughts on “WOD 2/10/10”

  2. From Wiki:

    Yokozuna (横綱, yokozuna?) is the highest rank in sumo. The name literally means “horizontal rope” and comes from the most visible symbol of their rank, the rope (tsuna) worn around the waist. The rope is similar to the shimenawa used to mark off sacred areas in Shinto, and like shimenawa serves to purify and mark off its content. The rope, which may weigh up to 20 kilograms, is not used during the matches themselves, but is worn during the yokozuna’s dohyo-iri ring entrance ceremony.

    I think it has something to do with the SDHP’s.

  3. Crossfit Tip #1 – Always Pre-game lest ye fall prey to Montezuma’s Revenge during the wod. (Reference – Samipedia)

  4. Top 5 ways to get the most out of your Crossfit Experience

    1. ALWAYS PRE-GAME
    2. Pre-wod nutrition 1.5-3 hrs prior (situational dependent), so you don’t get sick
    3. Post-wod nutrition within 30 minutes (Nick Phillips knows what’s up!)
    4. Check the Web Site and use it (invaluable resource)
    5. Actually coming in to do the wod and work hard

  7. Watch out on the pre-wod nutrition. I think Sharp does well by eating 3 hours out. If my last meal was 3 hours out, I will die during the workout (tried it for a week). Eating around 1-1.5 hours before warming up works well for me (metcon or strength based).

    I second the post-wod nutrition!!! That is a must.

  8. I’m with Bo on the timing of the pre-wod nutrition. I eat around 1.5 hours before a typical workout, and even then I get hungry sometimes, depending on how long I am in.

    I think the secret to the pre-wod is in what you eat. I try to keep mine pretty simple, like a protein shake and some fruit. You definitely don’t want to overdue it and eat too heavy…like a whole peach and peanut butter…

  9. I will eat about 5oz of meat, 1 Tbsp of Olive Oil, and some walnuts before I wod. Seems to be working as of late. Trick is to just find what works and run with it. If your making gains in performance, no need to change anything.

    I remember once when Sweat came in after eating a blizzard and crushed a wod! If that were me, I would’ve thrown up and then had to take a nap from the sugar overload.

  11. Can I get a note for my teachers telling them I couldn’t study on account that I had to work out for my health and well-being? I can’t seem to find time to get out there during exam weeks…

  12. Days like today are why I love Crossfit. Such a simple looking WOD and so easy to underestimate. I think the De-load week statement should be stricken from the record.

  14. If nothing else, challenge your teach to 100 Burpees for time! And when you kick his or her ass, challenge them by saying “RECOGNIZE!!!!!” in victory.

  17. For me…3 hrs pre-wod nutrition if the wod is a quick hitter like a Fran. If it’s a longer one or a strength day I don’t worry as much about it and usually eat a hour or so before.

  18. This wod was totally aggrivating for me. I probably attempted around 70 reps on my way to getting 45 hang squat snatches at the RX weight of 115lbs. It took longer than I wanted it to, but I figure the practice at the higher weight was worth it.