November 19, 2009 · Posted in WOD · Comments (25)
Attention: As of Monday November 23rd the 9am class will be starting promptly at 9:15.. doors will be open at 9, but warm-up will not start till then.
WOD:
Power;
Kettlebell Snatch
5-5-3-3
Met-Con:
21-18-15-12-9
- Row (calories)
- Squat Jumps
- Bottoms up kettlebell cleans (per side) ———- VIDEO Use a weight you can manage. No RX on this yet.
- Ring Dips/ RIng Push-ups / Psh-ups
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25 Responses to “Thursday: Snatch Ladder”
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Just wanted to write an open letter to Steve and Tina of Crossfit IGNITE.
Steve and Tina,
As I’ve said from the beginning, I got into Crossfit to improve my ice hockey game. My lower back after games was screaming, and it took forever for my knees to “warm-up”, and I was sucking some serious wind at the end of every line on the ice.
After doing Crossfit for about four months and change…
My “power” on the ice…. is through the roof. I was accelerating and speeding down the ice faster than ever last night… I’ve never been able to skate around an entire team for a 1 on 1 with the goalie before. Last night, it happened. I was so shocked, that I didn’t really know what to do once I got there… but man, it was awesome trying my new moves..
And…. my lower back where I was having problems… no issues from last night. It was certainly tired, but not over used and in pain like it can get.
Crossfit IGNITE is awesome. Just FYI.
Thanks for your hard work in making me a MACHINE on the ice.
Oh, and my “wind” was great too… and recovery was super quick after every line change.
Thanks,
Brad
Brad is bad… strong, tough, dedicated. A force to be reckoned with. Congratulations! (I wouldn’t mess with him. Fear is necessary to survival.)
Frank J. Zamboni in the flesh!
During a recent password audit, it was found that a blonde was using the following password: MickeyMinniePlutoHueyLouieDeweyDonaldGoofySacramento
When asked why such a long password, she said she was told that it had to be at least 8 characters long and include at least one capital.
Brad Ovechkin!
Frank traveled up to Alaska, spotted a small brown bear and shot it.
Soon after there was a tap on his shoulder, and he turned around to see
a big black bear.
The black bear said, ‘That was a very bad mistake. That was my cousin.
I’m going to give you two choices. Either I maul you to death or we have
sex.’ After considering briefly, Frank decided to accept the latter
alternative. So the black bear had his way with Frank.
Even though he felt sore for two weeks, Frank soon recovered and vowed
revenge. He headed out on another trip to Alaska where he found the
black bear and shot it dead. Right after, there was another tap on his
shoulder.
This time a huge grizzly bear stood right next to him. The grizzly
said, ‘That was a big mistake, Frank. That was my cousin and you’ve got
two choices: Either I maul you to death or we have ‘rough sex.’ Again,
Frank thought it was better to cooperate with the grizzly bear than be
mauled to death. So the grizzly had his way with Frank. Although he
survived, it took several months before Frank fully recovered.
Now Frank was completely outraged, so he headed back to Alaska and
managed to track down the grizzly bear and shot it. He felt sweet
revenge, but then, moments later, there was a tap on is shoulder. He
turned around to find a giant polar bear standing there.
The polar bear looked at him and said, ‘Admit it Frank, you don’t come
here for the hunting, do you?’
Frank traveled up to Alaska, spotted a small brown bear and shot it.
Soon after there was a tap on his shoulder, and he turned around to see
a big black bear.
The black bear said, ‘That was a very bad mistake. That was my cousin.
I’m going to give you two choices. Either I maul you to death or we have
sex.’ After considering briefly, Frank decided to accept the latter
alternative. So the black bear had his way with Frank.
Even though he felt sore for two weeks, Frank soon recovered and vowed
revenge. He headed out on another trip to Alaska where he found the
black bear and shot it dead. Right after, there was another tap on his
shoulder.
This time a huge grizzly bear stood right next to him. The grizzly
said, ‘That was a big mistake, Frank. That was my cousin and you’ve got
two choices: Either I maul you to death or we have ‘rough sex.’ Again,
Frank thought it was better to cooperate with the grizzly bear than be
mauled to death. So the grizzly had his way with Frank. Although he
survived, it took several months before Frank fully recovered.
Now Frank was completely outraged, so he headed back to Alaska and
managed to track down the grizzly bear and shot it. He felt sweet
revenge, but then, moments later, there was a tap on is shoulder. He
turned around to find a giant polar bear standing there.
The polar bear looked at him and said, ‘Admit it Frank, you don’t come
here for the hunting, do you?’
Dude this WoD looks awesome. I am loving the programming at Ignite! Steve if I wasn’t so thoroughly destroyed from the last three days I would definitely be in tonight. This is one I will have to make up later. See you guys Friday!
Wow you guys are filled with encouraging words today!
Glad your seeing results Brad! keep it up..you are a machine! It has been so much fun seeing how far youve come, your def. a fixture here at ignite!
Rob you are going to see improvements youve never imagined espc if you keep working the way you are! Thanks Again boys!
Scot- LoL your a nut
Drew how you feeling today …..:)
My shoulders are a little sore today…..the best feeling ever….Can’t wait to ramp up the snatchwork for myself today!
Those heavy Power Cleans and all those push presses really have me shoulders/traps sore too…. and when I got home last night I was feeling like I had very little energy.
But… then I saw a package came in the mail from Tactical Athlete!! I got my “Kettlebell Instructor” T-Shirt! Had some more energy after that…
Scot… hahaah Poor Frank… and Frank Zamboni? A legend for sure… the father of clean ice…. which is why there is a guy on our team we call Zamboni. He’s always falling down and wiping the ice clean.
We also have the Tripod. He can’t stand on the ice unless he has his stick down to hold him up, creating a Tripod.
Those two guys are great though… just shove em in front of the goalie and keep em there…. creating mayhem in front of the net.
Hey Brad,
Awesome letter. I fully agree that crossfit, because it is so functional will help tremendously with any athletic pursuit. I don’t really train wrestling, rockclimbing, biking, hiking, or surfing. I love to do all of these things but they are very time consuming to train for. Instead I crossfit. When ever I jump on a bike or board or crag, I’m right where I left off without any specific training.
I crossfit so I can do whatever I want, whenever I can.
6amers cranked on today’s metcon. Really cardio intensive. loved the rep scheme.
Drew is about the same as yesterday. He again woke up feeling like __________… congested and tired from a lack of quality sleep. At the moment, he feels slightly better, but admittedly is a cranky S.O.B. for reasons related both to his current physical condition and to nonsense presently swirling around him. He’d probably feel less cranky if he could take hold of something valuable and destroy it… you know, just to release a little bit of the pent-up rage. But, that wouldn’t be very professional, now would it? And, surely Scot has his plate full and doesn’t have time to take on yet another client.
Randy is curious as to why Drew refers to himself in the third person?
Drew you seem a little bitter today….are you mad at me??! :p
Not at you, Tina! Not at anyone, really.
Oh, and Randy, to answer your question — It is best to refer to him in the third person when he is in a mood like that. He is aware that he is not currently the happy-go-lucky person today that you have all come to know and love. This fact displeases him, so I like to give him a little bit of space so he can cool off.
Dave boyd!! Snatches the beast! Video coming soon
Whoah! That’s some serious awesomeness!
Bought a jump rope at Five Below….and sure enough, it was less than 5 bucks. Works well.
Drew will be there at 6PM tomorrow.
Dave!!!!!!!!!!! Good stuff
Brad, Theres a Zamboni on every team
Drew… Tell Drew to just go ahead and express all that rage. Just let it out! Do whatever his “Id” wants. After he seriously hurts someone or simply breaks up the place he should call me. He’ll get that “one call” that you see in the movies. (You actually will not be afforded that opportunity to call, so leave my number with someone that you trust. Here it is ***-***-**** Usually people leave the number with a girlfriend who becomes really needy or a smoking hot sister or ex-wife that will call at all hours.) Go ahead Drew… just flip out. Ive got your back.
Sorry to hear that Drew is sick. Was he makin-out with Swine?
Drew knowsbetter than to get jiggy with a piggie.
Beast = defeated yet again.
Kb snatch progression
53 x5 r/l no stop
62 x5 r/l no stop
71 x3 r/l
80 x3 r/l
88 x3 r/l
96 x1 r/l
105 x1 r/l
felt good to get that. Much diff than db snatch