MONDAY. FEBRUARY 20. 2012

                            ***TECHNIQUE***CONSISTENCY***I

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

SNATCH BALANCE
SNATCH PULLS

3) W.O.D:
(A) Snatch Balance 2-2-2-1-1-1
Rest ~2min
(B) Snatch Pulls 3-3-3-3-3 @ %110 of 1RM
Rest ~2min
(C) 2min MAX Reverse Grip Bench Press #135
*Post loads for (A) & Reference 8/29/11 for previous 3RM. For (B) Reference 2/2/12, complete required amout of sets and reps as prescribed, note any issues as this is strength building work towards a hevier Snatch 1RM. For (C) knock out AMRAP in 2mins and post accomplished reps to comments.


HELPFUL VIDEOS:
SNATCH BALANCE DEMO & TIPS HERE
SNATCH PULL DEMO HERE - YOU GET THE IDEA!!
REVERSE GRIP BENCH PRESS DEMO HERE

 

*FOOD FOR THOUGHT*

"Self-improvement has become humanity's primary motivator. The external environment for humans is essentially subdued; consequently, we have become our only major threat. The greatest challenge to our species today is to survive the self-destructiveness of our own low quality of consciousness. We must now learn to master the internal environment. Our success at gathering knowledge and making tools has placed great capacity to destroy in hands animated by low, underdeveloped, immature consciousness. The need for rapid self-improvement has become critical. Will the individual conscious beings that collectively define humanity grow up (lower the entropy of their consciousness or equivalently raise their spiritual quality) enough to make the choices that will allow their species to prosper?

Remember, growing up is not a group or political activity, it is a personal activity. Groups raise their average quality level only as the individuals within those groups make a personal effort to increase their individual quality. Self-improvement of the species in general is up to YOU as an individual. Nobody has more potential to contribute than you do. Only individuals acting as individuals can make a difference." - Dr. T. Campbell

 

WHITEBOARD

**RAMP WOD**
(A) DEADLIFT 5-5-5-3-3-3
Rest ~3min
(B) 2min MAX Box Jump 24"
*Post loads for (A), make sure to get in plenty of warm up sets and work up to 5RM (RepMax) and 3RM respectively. Post accomplished loads and any missed attempts if any. Also post number of reps completed for (B).