11-12-21: Power snatches, kettlebell swings, jerks and squats

Elm City CrossFit WoD for Wednesday, December 21, 2011

Power snatches. The first few reps of Grace usually look pretty good, then its pretty much train-wreck time after that. Still, watching Dave Lipson and Josh Everett bang through it is pretty impressive. (crossfit.com)

Kettlebell swings. American-style go up over the head, rather than just shoulder-height. (CrossFit CFT)

I don't need this or this. Just this ashtray... And this paddle game. - The ashtray and the paddle game and that's all I need... And this remote control. - The ashtray, the paddle game, and the remote control, and that's all I need... And these matches. - The ashtray, and these matches, and the remote control, and the paddle ball... And this lamp. - The ashtray, this paddle game, and the remote control, and the lamp, and that's all *I* need. And that's *all* I need too. I don't need one other thing, not one... I need this. - The paddle game and the chair, and the remote control, and the matches for sure. Well what are you looking at? What do you think I'm some kind of a jerk or something! - And this. That's all I need.

Back squat to acceptable depth: Hip crease below the tops of the knees. Note the back arch protecting the spine from the load. The nerd in me wants to know what the different colors mean as far as weights. (Crossfit Multikeo)

---

WoD: For Time

• 9-15-11
  
  • Power Snatch @ ¾ BW
  • Kettlebell Swings
• ~5 min Rec~
• 11-15-9
  
  • Jerk
  • Back Squat

Scheduling fail: I didn't make it to the gym today... but I was pretty proud of the work I already did on this the night before. Having seen the tail end of the final class of the day making their way through this... holy crapnuts. I think I need to hit this one on a make-up/amnesty day. Jeebus.

(And seriously, tell me the Jerk reference isn't classic, if completely out of place. SOPA or whatever the hell the internet censorship law is will destroy me AND this sorry excuse for a blog...)