Fight Gone Bad

Last night's workout was Fight Gone Bad, which is a series of 5 one minute stations where you try to get as many reps as possible on each of the 5 exercises (wall balls, sumo deadlift highpulls, box jumps, push presses, and row for calories). We had a total of five people come out for this one (props to Donny, Matthias, Weston, and Ted for making it out and putting on a show).

Next time we run through FGB, we'll hopefully have enough people to run through at least two groups, meaning that we won't have to have one person waste 20-30 seconds going into their next station in order to record everyone's scores. Having said all of that, all of the efforts we saw during the workout were super impressive. Expect to see this one pop up again before year's end...

Now, please feel free to kick back, relax, and enjoy a few pictures of the snatch work we did prior to the workout, and of the trail of destruction left in the wake of Fight Gone Bad...

The Snatch Work...

Weston pulling very hard yet very early with his arms during this attempt. During the snatch, there are three different sections, sometimes called the "three pulls". The first pull is getting the bar off the ground to about knee height. The second is quickly and viciously extending all the main movers of the snatch; popping open your hips, shrugging your shoulders, etc. The third pull is dropping underneath the weight as quickly as you possibly can. In the picture above, Weston is in the middle of the second pull. Aside from pulling too early with his arms, he's also not getting full extension in the hips and in the shoulder shrug. Check out this video from O-Lift supercoach Mike Burgener about why the second pull is so important. All things considered though, definitely not too shabby for his first ever encounter with snatching.

Here, we've got Donny in the middle of the third pull (i.e. the most important pull) of his snatch. He's dropping under the bar as fast as he possibly can (hence the blurryness) in order to support the weight before it drops on him. Donny said it best when he mentioned that it's easier to think of pulling yourself under the bar than it is to think of pulling the bar over your head in the snatch.

Here's one of Matthias (who also just learned how to snatch about 15 minutes before this picture was taken) at the top of a power clean. His shoulders could be a little bit more active in this overhead position (think "put your shoulders in your ears"), but overall, the technique was solid for the first time out.

The FGB Aftermath...

This is actually Weston giving us a thumbs up. FGB has temporarily claimed most of his fine motor skills...

Donny (back of the mat) is struggling to breathe, while Ted (on the front of the mat) is working on adding up the scores from the Fight. Matthias (far left) might be in need of CPR...

Nope, we're good! He was just resting...

We're going to assume that this belly shirt was the result of him pulling really freakin' hard on those Sumo Deadlift Highpulls...

Anyone else want to venture a caption to this last photo? Post it up to comments!

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WOD 101007 Thursday

Rest Day