17.3, We Destroyed You!

March 15, 2017

Coach Dennis De Leon took the time to write a blog for us revisiting the 17.3 workout. He includes great tips and motivation to get through this next week!


Let me start by saying what a week!!! I don’t know if you felt it, but there was a tremendous amount of electrifying energy in the gym this week and let me tell you, there is nothing better than seeing our athletes motivated to kick some a** and hitting some new PR’s! So pat yourself on the back for a job well done and for hitting the halfway mark of the 2017 Open. Only two more workouts to go, so let’s stay motivated!

Castro was kind enough to exclude the dumbbells this week (I know some of us have had enough of them already…. for now). He decided to throw it back with some good ol’ barbell squat snatches and C2B pull ups. Two simple yet complicated movements, that if not prepared for ahead of time, can become challenging. The setup of this workout was meant to push you to your limits by requiring you to get 72 reps in 8 minutes and if completed, rewarding yourself with an extra 4 minutes and adding 36 reps. Oh, and of course adding weight every 3 rounds until completing a total of 216 reps. Some of you might have found yourself cut off by the 8 minute mark, but that’s alright because this was a hard one! We’ll get em’ next time. For those who got past the 8 minute mark and finished the whole thing (or almost finished), congratulations!


If you don’t already know by now, I am a huge stickler for warming up, mobilizing and going through the motion before starting a wod. For this WOD, it was very crucial to be mobile, especially in the ankles, hips, shoulders, and wrists. If you experienced limitations to your squat snatch, whether it was not being able to get low enough in the squat, being on your toes at the bottom of your squat, or feeling restriction on your shoulders when pulling yourself under the bar, then it’s probably because of lack of mobility in one of the four places mentioned above.

So quick tip: do mobility before, during, and after class to increase your range of motion. For snatches in particular, stick to 1-2 minutes on each side of :
-pigeon stretch
-solder distraction
-ankle & achilles
-banded bully
-samson stretch
-goblet squat hold with light kettlebell and
-crossover symmetry (If you don’t know what this is, ask a coach! You’ll be glad you did.)

Going through the motion and practicing the movements is key before beginning the WOD. Get a couple of reps in so that you can get comfortable with the movement. This way when the workout begins, you are not thinking much about the movement and it will instead be muscle memory. Going through the motions also helps you pre-plan the way you will embrace the workout. Picture yourself doing the WOD in your head so that you’ll know how to attack it, reducing the risk of getting stuck in-between sets. And lastly, know how to pace yourself, but not to the point of comfortability. You should be out of breathe by the time you finish these WODs. A key part of successfully completing the WOD is to know your strengths and weaknesses, and understanding which movements will require you to use more energy. By doing so, you can determine when to pick up the pace and when to slow it down. During 17.3, for example, some of you might have noticed that athletes were doing the pull-ups at a faster pace and then slowing down on the sntaches. Obviously, the snatches will require more energy out of you because you are using every part of the body to perform the movement.

So Valkyrites, I hope this helped. And if you need any clarification, don’t be afraid to ask!! We are here to help. Every day we get better. Don’t forget it.

Stay Chasing,
The Lion King aka Coach Double D

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