March 14, 2011
March 18, 2011
Heads Up

The weights hung heavy in the air Tuesday night as CFDC went to town on getting, and keeping, weight overhead. After the PVC came out in warm-ups, you knew it was on track for an OHS night.

Strength: 5 x 10 OHS
Even though I’ve put Tuesday night’s OHS under the label of “strength,” doing them in sets of 10 becomes less about brute strength and more about stability. Keeping the weight locked into that awkward overhead position requires stability in the shoulders, core (both front & back), and the posterior chain (for that extra fun bottom-of-the-squat position).

Additionally, the high reps take a toll on your muscle endurance, placing extra emphasis on the importance of correct squat mechanics: hips move first, sliding backwards before the knees unlock; also, the knees should be driven out the entire movement – consciously think about pushing out on the knees to keep that stable base.

Met-Con: 3 x 15 DB Snatch/side, 15 Burpees, 30 Sit-Ups
For time, perform 3 rounds of 15 DB Snatch per arm, 15 burpees, and 30 sit-ups (preferably with an ab mat).

Sara going the extra mile and opting for KB snatches!

Nice work by Mark who joined us for the workout while in town from St. Louis


Post weights used for the OHS and Met-Con to comments.


Reminder: the 2011 CrossFit Games are a GO!

Scroll down to yesterday’s post to learn how, when and where to register and compete in this year’s Open Qualifiers. Additionally, the first workout is up: 10min AMRAP of 30 Double Unders and 15 Power Snatch.

Due to technical difficulties, HQ has extended the time you will have to post your workout times to the website for the First Workout ONLY! Instead of Sunday, you will now have until 6pm EST Monday, March 21 to post your results – this is only for the first workout however, and does not seem to include an extension of registration, so you will still need to be registered by 8pm Sunday night. Additionally, be sure to register as a team member of CrossFit DC when you register as a competing athlete!


  1. Sara says:

    I like the first workout of the open.

    I worked at the following sets for my overhead squats:

    On the metcon I used a 16kg KB for the snatches cause Tom said to me when I asked about weights “we’ll make this fun for you. You’ll go with a 16kg kettlbell” I of course replied OK. Man my left arm felt so off. Too much banging the KB on the wrist. Really wish I could make the movement a bit smoother on the left. I am pretty smooth on the right arm.

  2. Sara says:

    Oh and had to get use to a much more narrow foot position on the OHS as instructed by Mike Choi. I am landing more narrow on my snatch so need to OHS that way too.

  3. TomandAmi says:

    First CF Games WOD is up – 10 minutes amrap 30 DU 15 power snatches at 75 lb. That’s a good one. Should be fun and somethign to practice in the next couple of days. Enjoyed the work yesterday good mix of upper an dlower body and strength and metcon.

  4. SBV says:

    It’s going to be 10 minutes of absolute fury. I can already feel my forearms burning and my heart beating out of my chest.

  5. Dan Samarov says:

    Dry run on the wod tomorrow?

  6. SBV says:

    My understanding is that the standard is actually “ground to overhead anyway possible” rather than “power snatch.” Therefore, if your grip begins to fail on snatch, you can switch to a clean & jerk-type movement to get the weight overhead. Can someone please confirm my understanding?

  7. Dan Samarov says:

    That’s right, they demonstrate it in one of the wod description videos on the game site.