Wednesday 081001

Happy belated Birthday Shawna!

1000 meter row then
As many rounds as possible in 20 minutes while adding one rep each round:
1 rope climb (15ft/10ft)
10 deadlift (135#/95#)
1 shuttle run (5/10/15 yds)

Results:
Mike: 3:44/4
Neil: 4:10/3
Dr. Jay: 3:56/5
Brandon: 4:03/5
Barbara: 5:08/4 (60#)
Caroline: 5:51/4 (scaled)
Forrest: 3:43/7
Brett: 4:22/4
Rob D: 3:39/4
Wade: 3:49/4
Paige: 3:48/4
Geoff: 3:39/5
Adrian: 4:32/7 (750m/scaled)
Jeremy: scaled
Brian: 4:11/5 (95#)
Dylon: 4:08 (scaled)
Emilio: 4:21/6 (scaled)
Kathiey: 3:16/5 (500m/scaled)
Shawna: 2:28/4 (500m/scaled)
Sammy: 3:35/5 (500m/scaled)

Weightlifting tip: Wrist pain
Wrist pain is a common complaint among beginning weightlifters. A lot of the time, it is due to lack of flexibility of the wrists. Getting to the proper wide-grip position of the snatch can be difficult, landing the bar on the shoulders in the clean, and doing front squats for more than a couple reps are nearly impossible with inadaquate flexibility. How do we fix this?
Start by warming up the wrists thouroughly by rotating them in all directions. Add resistance to your wrist rotations by using your hands against each other. Do a warmup with the empty bar such as the Burgener warmup. Putting your wrists, elbows, and shoulders throught the expected range of motion will not only prepare them for the oncoming workout, but stretch out the muscles and get them ready for the session.
Do this light warmup before every weightlifting session. A light wrist wrap can be placed around the wrists for added stability and comfort. Use caution when using wristwraps, as they can limit flexibility and strength in the wrists. With time, your wrist pain will subside and you will enjoy the benefit of the Olympic lifts.