April 1, 2011 WOD

I realize that many of you may be sore from yesterday's WOD. "Cindy" is a high volume workout and tends to produce soreness for that reason. It's outside the margins of our normal exposure. If you're very sore, be sure and hydrate with isotonic beverages if possible. Isotonic beverages are the ones that have the same concentration of electrolytes as your blood. Coconut water is a good example. Gatorade, powerade, etc.....those are good also. Preferably sugar-free. Don't underestimate the power of this to help you recover. Also try to keep moving, as much as possible. Don't sit for long periods, walk, stretch, move so you can increase your circulation. An ice bath is an amazing recuperative tool also. Swing by the convenience store, grab a couple 20# bags of ice, get in your tub, slowly fill it up with lukewarm or cool water. Suck it up, I know it's uncomfortable. Gradually add ice to the bath until as much of you is underwater as possible. Stay in for as long as you can stand it. Get a cup and pour the water over your shoulders and back.
         
Today's workout takes into account that we did "Cindy" yesterday. We'll be working on mostly skill throughout the hour. It will be really good for you to come in and take advantage of the opportunity to get some good movement, as well as improve the mechanics of your snatch. So while it's not unheard of for us to have two hard days in a row, if we do a particularly high volume of work on one day, I'll try to program something very different the next day. See you in the gym!


Snatch progressions:

Behind the neck press
Snatch press
Overhead squat (if you have flexibility issues, you would break off here and spend time on that)
Snatch balance
Hip Power Snatch
Hip Power Snatch + overhead squat
Hang Power Snatch
Hang below the knee
Lift off
Snatch