Category: Video and Media

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 Cycles.  

Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Hail to the Chief:

 

Quote of the Day:

Nadia being told by Moe to finish her warm-up exercises and grab a bar to review the Clean (warm-up included “Cuddle with a Friend” on the whiteboard from Rona):

“So you’re telling me we aren’t going to cuddle?” 

The Chief is deceiving. This one is truly a WOD that you read and think “cakewalk”. It makes you overconfident. The reps are small in number and the movements seem easy. The heavy clean is really the only challenge but it’s just three reps. “I can get a bunch of rounds” you tell yourself. Then the clock starts and you hit that first rest slightly gassed. The rest minute gives you just enough time to explode into the first round of the next cycle sprinting fast to pile up the rounds. By the third cycle it’s a whole new ballgame. The fourth and fifth round are “hang on for dear life”. The rest is what makes this so tough. Any WOD that has a built in rest is typically evil as it means you push like a sprint and reach system overload quickly (like “Fight Gone Bad” or “Barbara”).

 

Notes:

6am Tuesday class cancelled tomorrow due to the weather madness. All other class times are on and snowball fights are optional.

 

We have a few so far who want to volunteer for Sectionals (Laura, Lena, and Amanda S.). Please post a comment or let us know if you are interested as we are just making a preliminary list. 

 

Snow Angel for Time with Pat:

 

 

“Chris Spealler and the Olympic Lifts” Chris Explains his Training for the CrossFit/USAW Open

“RX, Not RX: What’s It All Mean? ” by CrossFit Watertown

5 Rounds for Time:
400m Run 
Overhead Squat (95#/65#)

Results

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Compare to 1/22/2010

“Nancy” AKA Best WOD Ever!

Nancy Demo with Dave Leys [wmv] [mov]

Congrats to Rona and Sangeeta who both hit their 1 year anniversary of CrossFit! (Rona’s was tonight and Sangeeta’s was last week). The changes, progress and PR’s you each have achieved this past year are simply awesome. Keep it up! You inspire those around you.

This Saturday after the WOD (11am) I would like to gather those interested in Sectionals for a chat on upcoming training and preparation. Please let me know by posting to comments if you can make it (or send us a message but comments is easier).

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

15 Hang Power Cleans(115#/75#)
12 Ring Dips
21 AbMat Sit-ups

Results

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Jorge “Gets Busy Living”:

Why “Hang Loose”? Specifically think “loose” as it relates to your grip on the bar in the clean when receiving it in the rack position. Many who learn the clean relate how at first it hurts the wrists and that the elbows can’t come up because of a lack of shoulder flexibility. If you can stick your arms out in front of you and bend your elbows to touch your shoulders with either your fingers or your thumbs then you are likely more flexible than you think. While you can work on improving wrist and shoulder and tricep flexibility, the often overlooked point is to avoid that “Death Grip” on the bar. That will result in a very poor rack position, as well as keeping the bar in a position that makes squatting or jerking the bar inefficient and counter productive. Having the bar out in front with the death grip will pull the chest forward and the athlete’s weight on the toes rather than the heels during the clean. It also usually results in a reverse curl and barbell swing to get the weight up. The last and most important effect of a poor rack position is a loss of a stable midline or “core”. Add a little more weight to the bar and it simply will = epic fail. 

Finish the clean with a relaxed grip and open up those fingers. Let the bar rest on the chest position and push those elbows up as you OPEN the fingers. Once you realize that you can open the fingers the elbows will follow. The below pictures illustrates the two positions.

“Tight Grip” keeps elbows down and bar out in front vs. “Loose Grip” allows the Elbows up and bar in the Front Rack:

 

Coaching Tip: Work the “Rack” position and Front Squat to improve the Clean

With a PVC or barbell:

1. Put the bar on your shoulders in the rack position and stick your hands straight out in front
2. Bend your arms and touch the bar with the top of your fingers (palms face the floor)
3. Front Squat and keep your chest up and weight on the heels
4. Next stick your hands straight out in front of you and keep them level to the ground
5. Balance the bar and Front Squat and keep your chest up and weight on the heels
6. Last bend the arms and touch the bar with the first few fingers on each hand (palms face the sky)
7. Front Squat and keep your chest up and weight on the heels

High-Hang Power Clean video

Hang Power Clean video

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Sub Power Snatch and Overhead Squat if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

5 Rounds for Time of:

4 Overhead Squats (95#/65#)
20 Double-Unders

Results

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Justin PR’d his snatch today:

CFHQ Trainers James Hobart, Chuck Carswell, and Heather Bergeron demo the Snatch WOD [wmv] [mov]

The Snatch is one of the two Olympic weightlifting movements and the most technical of them all. It takes great skill, practice, concentration, speed and commitment. It also requires an ounce or two of courage. Pulling under a heavy bar can seem scary, but if you build on the right technique and cues at lighter loads and ingrain those movements then over time fear will be replaced with confidence. For those not ready for the snatch, work on the power snatch or hang snatch and then the overhead squat. Be patient!

Today we tried a recent main site WOD format that we have never done. A twist on the “every minute on the minute” format this one also allowed for staying at one rep but continually pushing to establish that 1RM and manage your weight changes in a tighter time. It turned out to be a truly fun format and one we will use again. After that strength work we ran through a quick checkout to build on overhead squat technique that will translate to stronger snatches.

Basic steps to success on the Snatch:

1. Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
2. Clear your mind and picture success, take a deep breath
3. LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
4. Passing the knees: Shins are vertical, head neutral, pull to extension
5. Triple extension: extension of knees, ankles, hips while arms are still straight
6. Pull under: Jump aggressively under bar as arms bend
7. Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
8. Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Olympian Chad Vaughn and the Snatch:

 
 

Sean snatches: