Soooooo, a new year is upon us once again. It's that time of year where we look back at our successes and our failures; what was good, and what was bad. Don't feel bad or feel distain for those failures, remember that is where we learn the most about ourselves and what we are capable of. Now is the time to set some goals for the year ahead. What is it that you are training for? What do YOU want to get out of 2014? Have a real good think about what you want to achieve and write them down* Keep yourself accountable to your actions and strive to succeed   Also the CrossFit Open dares have been announced. It all starts on Feb 27th! If you thinking of registering come see a coach and we'll talk about things to work on. The ROD will most definitely be thinking of the Open over the coming weeks. *= There are Goals & Tracking sheets available at the desk along with a communal binder for you to store it in. come in, chat to the coaches, grab one and fill it out and we'll take it from there. Now let's get back to work!! The ROD is back in business! A): 3 x Max Effort 500m Row (Rest 2-3 mins between efforts) NOTES: Time to get the engine going again after all the festivities. Get a warm up row of 500-1000m in beforehand slowly building pace allowing your body to be ready to roll! Treat this as a time trial. Make special note of the difference in times over the three efforts as these will be your "scores". Look to match or better your times (without "gaming" your first effort we should add!). Time to get used to rowing hard, recovering well and hitting it hard once more with consistency. B): Hang Power Snatch, 5 sets of 1+1+1 (1 rep Hi-Hang, 1 rep Mid-hang, 1 rep Lo-Hang). No more than 75% of 1rm at any point of this. NOTES: This is a technique based session. We are looking to improve our positioning in all areas of the snatch. It should be noted that all 3 reps should be consecutive. Learn to hold onto that barbell through the three moves, the added grip your'll build will no doubt help out in WOD scenarios in the future. Make sure you are holding the hook grip when in the "pulling" position. This is non-negotiable. Also with positioning in mind; On your Hi-Hang rep have your shoulders BEHIND the bar relying on your pop 'n shrug to get the bar moving and to get you under it. On your Mid-Hang rep the bar is to be at the MID-POINT of your thigh, not at your knee! Make sure too that your shoulders are now in FRONT of the bar. Utilise all the power your hips can offer and explode up! On your Lo-Hang rep the bar is to be at top of your knee, sitting/resting against the VMO muscle (this will ensure that you are engaging your lats to keep the bar close). On this rep again your shoulders are to be in FRONT of the barbell. On each and every rep make sure your footwork is alive and well. The feet always start under your hips, and upon landing/receiving they will move out to shoulder width apart. (Work hard to ensure your feet land in the place where you would normally squat, no wider than that thanks). On the subject of your feet don't make a big show about stamping your feet or anything like that, just concentrate on opening those hips fully, getting yourself under that bar and landing securely with the bar locked out overhead. NO MUSCLING/PULLING WITH THE ARMS! Spend no more than 18-20 mins on the this exercise. No dilly dallying about and over-taxation on the CNS.