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Month: June, 2012

Row’d Kill

Rowd kill
A position
-back straight up
Don’t lean back as you pull
Keep knees straight don’t push knees out like when u squat

When u pull back keep ur elbows back behind u

As soon as u hit ur sternum quickly snap it back and pull it down on ur way back, then bend ur knees

Bar shouldn’t touch ur knees ever

250m in 14 strokes should be ur goal…I got 152m in 14 strokes PR

Rowd kill WOD;

Time Interval: 20 Seconds of rowing, 10 seconds of rest for 10 rounds…this really gassed me, especially the last 2 rounds.  My feet swelled up and felt numb, and my legs were tingly…felt good.  felt like I got hit hard with a MET CON….highest was 93M, lowest 82m

MAX Deadlift today was 265…so weak.  My head got really lightheaded and I felt dizzy so I stopped.



jones squat (put bands around a squat rack, then wrap them around your knees)
keep toes pointed FORWARD when doing HEAVY SQUATS
take a deep breath in and say “HYUP” and HOLD the breath as you go down.
go down fast and EXPLODE on the way up
keep your CHEST UP while doing squats.
don’t “collapse” into a good morning position.
Keep your chest up
try to make your knees go OUTWARD as you go down and up, while keeping your toes pointed forward

Do squats close to the bar, don’t waste any energy carrying the bar away and to the rack.

When racking the bar, RUN FORWARD and make the rack tilt forward, just to be safe.

ACTIVE HIPS means keeping your chest up, holding your breath, and squeezing your butt and abs

Snatch tips from Margeaux at DCF

1)start slow, like a deadlift (I was RIPPING the bar off the floor, but I should be going up slowly)
2) When the bar is over the knees then EXPLODE!
3) While exploding, Pull the bar TOWARDS yourself with elbows up higher than bar (The trajectory of the bar should be CLOSE to your body, and you should get under it as you make a “jump” noise
4)The jump as u catch the bar over you
5)Make sure to turn the wrists as you catch it…so in ne quick motion as u slam ur feet on the ground, ur palms face behind u, then they face the ceiling……so in other words, don’t MUSCLE it up.  Don’t use your arms to flips the bar up…use the explosiveness of your hips, and get under the bar

My weakness is overhead squats…I should work on more of these…