Category: Video and Media

Strength WOD:

Thruster

1/1/1/1/1/1/1

* Work up to 1RM (1 Rep Max)

Jim PR’ing under the eye of his coach:

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
10 Wall Balls (20#/14#)
10 Hollow Rocks
10 Double Unders

Hollowed Rocking:

Results

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The thruster is a challenging movement to learn. Not only do you need to combine a front squat and push press you also need to have either a good power clean or full squat clean. Until the clean improves it is likely the limiting factor to how much you can push in a thruster. The hips drive the weight and the arms finish the movement. Try not to press it up (I am guilty of that) or sneak your head under the bar (you know who you are if you do it). Get aggressive on the bar and drive it overhead coming out of the squat.

Teamwork was the theme this evening as Rona came back tonight after the morning WOD for a second shot at getting 93# overhead. Teaming with Bonnie the two pushed one another to new PR’s and both hit 93# with Bonnie hitting 103#. It was fun to watch and the two threw up some weight!

Going for 103# and celebrating the PR of 93#:

 

Notes:

One day left before race day! Tomorrow’s WOD won’t involve running, rowing or box jumps. No barbells either. You will get a choice between two wod’s. Yay burpees!

CF New England Crew tackles a recent main site WOD that we will see soon [wmv] [mov] by CrossFit Again Faster

Happy Birthday Mark!

3 Rounds For Time:

400m Run
28 Overhead Squat (95#/65#)
28 Box Jumps (24″/20″)

* 20# Vest optional for Birthday Boy 

Results

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Mark AKA “Zohan” (for his Zohan movie character like abilities) levitates!

   

For those new to the Birthday WOD it is somewhat of a CrossFit community tradition to have a WOD on your birthday that revolves around your age or birthdate, includes movements or elements you both like and hate, and it must be tough. That said I messed up today. I changed the WOD last night after giving it a dry run but didn’t get word to Moe in time for the morning crew. So you all got to do “take 1” of the WOD. We changed it for the rest of the day to the revised version (above) that simplified it but made it tougher by extending the runs and overhead squats, and added the box jumps to further fry the legs. The weight vest provided a more advanced challenge that made breathing and box jumps much harder. 

Mark is pretty much a beast no matter what we throw up on the whiteboard; however after some helpful hints (from Jeremy, Kim, Moe, and Michelle), we settled on a WOD that was two parts of what he doesn’t really like (running and OH Squats) and two parts what he does like (box jumps and weight vest). Happy birthday!

Finally! Video of Jana’s 1st Pull-up and Mark and Steven’s big box jumps:

   

Max Effort Day: 1st Pull-up and Box Jump Madness from Tom Nugent on Vimeo.

Tire Jump Fun:

  

5 Rounds for time: 
400m Run
3 Power Snatch (95#/65#)
15 Overhead Squats (95#/65#)

Results

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Sangeeta and a nice Overhead Squat:

This main site WOD is similar to Nancy but adds the three Power Snatches and then was supposed to move the run to last. Whoopsie, looks like you all ran first today by mistake. Consider it a treat, at least we didn’t add in burpees.

Mark B. demonstrating his awesome skills frequently as a demo boy at the CF Gymnastics Cert:

 

Today is a light post, I’m beat from the week and Day One today of the CF Gymnastics Certification with Jeff Tucker; who is an amazingly colorful and skilled coach. What do you expect from a guy from Texas who has a background that includes elite competitive gymnastics, law enforcement, EOD, firefighting, calf roping and rodeo, university level coaching, running the TCU Cheer-leading program, running a hugely successful CrossFit box and Gymnastics/Martial Arts athletic center and being the subject matter expert for CrossFit in Gymnastics? 

The day has been filled with incredible cues, tips, progressions, exercises and overall fun. When this is over expect to see a greater emphasis on a few things: better warm-ups, flexibility focus, drilling proper form vs. a fast time, and building strength to properly execute the movements we are aspiring to do as RX’d. For example, this means doing rings dips with the right range of motion (scaled or not). Or doing skill drills to enforce true push-ups, dead hang pull-ups and exercises to build core strength and the hollow position. You get strong first so you can go faster. Not the other way around. 

For those who did “The Bear Complex” watch this video of Rob Orlando performing it with 200#!

Rob Orlando does the Bear with 200 lbs [wmv] [mov]

3 Rounds for time: 
500m Row 
12 Deadlift (Bodyweight)
21 Box Jump (24″/20″)

Results

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What was worse? The row, the deads, or the box jump? Consensus: The Box Jump. No wonder this old benchmark has a name. It has since been modified by most to make the men’s box jump the 24″ height, which I think is more fair (outside of Fight Gone Bad which is 20″ across the board). Nothing like rowing and deadlifts to remove your ability to jump. Great job on all the PR’s from the previous time we did this one.

Christine with Pat Barber from 2007 on crossfit.com [wmv] [mov]

Coaching Tip: The Box Jump

The box jump seems obvious, intuitive, a no brainer. However the key to the box jump as RX’d is a series of movements. 

1. Explosively jump, using your arms to build momentum.
2. Land on the top of the box (in our gym ideally you land with at least half your foot on the top of the box; not toes on edge)
3. Jump or step off with full hip extension or “open hip” as you jump off. If you step down ensure you first stand up on the top. 
4. Hip should open above or at least level with the top of the box. 
5. As you hit the ground rebound back into the next box jump.

Kim and the box jump:

   

The jump that doesn’t open at the hip as you come off the box or has a closed hip and opens below the top of the box is not ideal. Stepping down is fine, just less power output than rebounding. Stepping up is also not preferred unless you are scaling or working on moving towards jumping or moving up in height. While the work is the same to step (moving your mass up to the same distance or height of the box), it does not ideally achieve the purpose of training with the box jump. The movement is designed to teach hip extension. Powerful hip extension. This is something that is leveraged in so much of what we do (clean, snatch, squat, push press and jerk, wall ball, kipping pull-up, muscle-up, deadlift, kettlebell swing, etc.); and leads to better fitness and athleticism and efficiency of technique in any sport or activity we participate in.