For those of you who haven’t heard, a very competitive CrossFitter, Kevin Ogar, was seriously injured at a major competition in California (The OC Throwdown) on Sunday. During a 3-rep Snatch set, he missed one of his Snatches (at 235), and the bar came down on his back…severing his spinal cord between the T-11 and T-12 vertebrae. He initially did not have any feeling or function below the waist; after his first surgery (on Monday), there are some reports of feeling returning. He is set to have another surgery on Tuesday. The kicker is that he is uninsured – something that we in the military do take for granted. There IS a fundraising site out there for him, but another will be set up soon (hopefully tomorrow) which takes none of the proceeds; I will post that tomorrow (or whenever it is up) – please consider giving. He has a LONG road to recovery.
Now, having said that, we will still be doing Tuesday’s workout as programmed by our good friends at Proving Grounds DGA. It includes squat snatches…lots of them. First, however, we will be going through “bailing drills” – I want each of you to be comfortable bailing if need be.
I’ll again be doing Part A at lunch…and going through bailing drills with you all prior to you doing your WOD.
A.) Squat Snatch 2 sets x 10 reps @ 65%
– Your goal should be TNG (Touch n’ Go); don’t drop the bar, and as soon as the weight touches the ground, back up it goes (i.e. no re-grip/re-set)
B.) 5 RFT
10 Squat Snatch (95/135)*
15 C2B pullups
*Obviously, if you can’t do at least 95/135 for Part A, don’t do it for Part B. Do part B at a slightly lower weight than what you do for Part A.