Community. Coaching. Caring.
Strength WOD:
Hang Squat Snatch
2/2/2/2/2
* Re-grip is allowed, Drop, re-set, snatch DL and go! Rest 60-75 sec. between sets.
Checkout WOD:
AMRAP in 4 Minutes of:
10 Push Press (95#/65#)
10 Pull-ups
Rest 4 Minutes
AMRAP in 4 Minutes of:
10 Kettlebell Swings (70#/53#)
10 Hand Release Push-ups
* Scale up to 115#/75# for RX+
Results
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Sean got his new WOD Toy in and worked up to a heavy 1RM Turkish Getup:
Learning When to Let Go: David Millar CrossFit Games
For Time:
50 Double-Unders
50 AbMAt Sit-ups
5 Power Cleans (135#/95#)
40 Double-Unders
40 AbMAt Sit-ups
5 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
5 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
5 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups
5 Power Cleans
Results
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This version of “Annie” makes it more of a real workout. It also builds on the recent emphasis we have been programming in snatches and cleans. Power clean emphasis today improved a lot of cleans. Remember jumping is designed to get you to forcefully extend your hips to transfer the power of that hip extension into your clean or snatch. It’s not about trying to “box jump” with your bar. Speaking of tomorrow is a snatch day.
Lots of double-under PR’s today. If you are just getting them remember you can work on them by small sets each round before switching to singles. This will get you through the WOD and also give you that skill work at the same time.
Now that the Open is over, Spring Break is almost gone and Regionals is around the corner it’s time to have a Paleo Potuck. Who’s interested? Let us know.
Thoughts On the Open – CrossFit Games
Video: The CrossFit Games Update: April 3, 2012 with Pat, Miranda, Rory and Bob Harper
For time:
21 Deadlifts (225#/155#)
Run 800m
15 Deadlifts
Run 800m
9 Deadlifts
Run 800m
Results
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Rob performs a conventional Deadlift:
Rona performs a VERY advanced style of deadlifting:
Today was a beautiful day for running and I didn’t get out and run! Bring your jump ropes tomorrow. Pray for more sunshine.
Watch world record box jump holder Ryan Moody Jump Mix: Rogue Fitness
Maggie with the best location for a handstand pic ever (Bora Bora):
This was supposed to go up on Sunday. For those on vacation during Spring Break have fun and enjoy!
Main Class:
Teams of 2 complete:
5 min AMRAP:
Max Reps KB Swing (53#/35#)
200m Row
Perform as many kb swings as you can while your partner rows. Swap after each 200m row.
2 Minute Rest
5 min AMRAP:
Max Reps Dumbbell Push Press (40#/25#)
30 Double-Unders
Perform as many push presses as you can while your partner performs DU’s. Swap after 30 DU’s.
2 Minute Rest
5 min AMRAP:
Max Reps Med Ball Clean (20#/14#)
200m Run
Perform as many MB Cleans as you can while your partner runs. Swap after each run.
2 Minute Rest
* Score total reps as a team for each AMRAP (i.e. 100 KB swings/75 Push Press/60 MB Clean)
** If you don’t have a partner, do AMRAP’s by yourself. 15 swings, 10 push press, 10 MB cleans every round.
Advanced RX Class: (From Outlaw CF)
For time:
400m Run
3 rounds of BB Complex:
5 Deadlifts (135#/95#)
5 Hang Power Cleans
5 Push Jerks
400m Run
2 rounds of BB Complex
400m Run
1 round of BB Complex
Results
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Quote of the Day: “Effective coaching requires efficient communication.” ~ CrossFit Level 1 Training Guide; CrossFit Journal
This weekend I was fortunate enough to continue my internship as a HQ Staff trainer for a CrossFit Level 1 Seminar hosted at CF Bellevue. Being my second internship with the Seminar Staff I was given the opportunity to coach the breakout groups for the 9 foundational movements while being evaluated by the Flowmaster and training staff. I also assisted during the workouts and other group instruction periods. While it was a pretty stressful experience being “under the microscope”; it was an amazing 2 days of driving home that quote in my development of striving to be a great coach.
While I had fun getting to practice and demonstrate my own knowledge and training skills, I was able to watch and learn from some of the best out there. Coaches who are truly amazing at communicating;verbally, physically and visually. Their ability to teach, influence, motivate and improve movement patterns in large groups of people of all athletic abilities is impressive to say the least. Being able to soak that in and learn from them makes me a better coach for having seen it. It gave me a laundry list of things I need to work on and teach, and will in turn help each of you become better at moving efficiently and more powerfully. My hope is that it makes us a better coaching staff and gym.
Learning never exhausts the mind. ~ Leonardo da Vinci
“My First Muscle-Up” – video [wmv] [mov] [HD mov]
“Ding Ding”:
Sometimes adding up the weights can be a WOD in itself.
For Time:
400m Run
Then complete 5 Rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
400m Run
Results
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Front Squats were the focus today before the WOD on ensuring a good rack position and maintaining that line of action with a vertical bar path and upright chest while getting to depth. In the WOD the goal was to get all five rounds unbroken on the front squats with at least a minimum of only 2 sets per round if you had to drop it. Scaling your load was critical to hitting this goal as the handstand push-ups likely became the limiter.
Front Squat Setup and Execution:
The hardest part of the front squat may be holding the bar in the “rack position”. Work on shoulder and wrist flexibility with planche push-up stretches, handstands, behind the neck barbell hang with elbows up stretch, and band mobility.
“The Deadlift Set-Up” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
“What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete” from Breaking Muscle.
30-25-20-15-10 reps of each exercise for time:
Burpees
Box Jumps (24″/20″)
Toes-to-Bar
Results
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Quote of the day: “Wow this is fun. Fun, fun, FUN!” ~ Jim Mc mid workout
Total gasser today. This was the “long day” this week. For those who missed out when you come in tomorrow you get to do a 5k run with a 40# vest…kidding. (maybe)
Saturday schedule this week is back to normal. Adv RX Class for this Saturday will be a go.
Nutrition:
I love bacon. “Whole30 Approved Bacon is Here”
Recipe: “Steal This Meal: Asian Chicken Salad with Coconut Pure Wraps” by Whole9
Strength WOD:
In 15 minutes complete:
Snatch 2/2/2/2/2
* “Touch and Go” Reps; not singles x 2
Conditioning WOD:
5 Rounds for total calories of:
40 Seconds Max Effort (ME) Row for calories; 20 Seconds Rest
* Rows are max effort or all out. You can keep the flywheel spinning during the rest cycle.
Results
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Melanie spent some time after the WOD and Mobility class tonight reviewing her nutrition log with me. She just finished her third week of Paleo and it’s been great to see the things she has done to improve her diet and put things in balance. Her food quality has been really good and the balance between macro-nutrients with each meal and snack took a big step forward this past week with a few suggestions. I can’t wait to see what happens over the next few weeks for her.
Nutrition is the base of our health. How we fuel ourselves drives how we perform, recover, and function. If it’s crappy you can’t escape it. Watch the short video below and remember that if you want to review your nutrition and get some feedback to hit us up. If you want to see serious changes in your health then combine consistent and clean nutrition with your training and recovery. Don’t leave one of those variables out and you will achieve the results you are looking for.
“The Foundation Is Nutrition” CrossFit Journal preview video [wmv] [mov]
Deb and the Squat Snatch:
Strength WOD:
In 10 minutes complete:
Power Clean 2RM
* “Touch and Go” Reps; not singles x 2
Conditioning WOD “Power Elizabeth”:
21-15-9 Reps for time of:
Power Cleans (135#/95#)
Ring Dips
* 10 Minute time cap
Results
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Christa and the Power Clean:
Great improvements on power cleans today. Focusing on footwork, jumping and landing, shrugging and shoulders back, extending the hips, and sending the knees back when pulling off the floor give plenty of things to work on (and those were just some of the cues). Chalking the outline of the feet also helped several people begin to fix the wide landing that surfaces as loads go up. Keeping the loads to where technique stays ideal is the way to build proper form and retrain that default movement pattern.
We are ordering new T’s with the hoody logo on it. They are a pretty cool looking blue Next Level brand t-shirt. Sign up in the box with your size if you want one.
Old School WOD Demo Video: Power Elizabeth in 4:32 (Greg A.) [wmv][mov] » Aug 30 07
As many rounds as possible (AMRAP) in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
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Quote of the day: “It is not a character flaw if you don’t get an Rx. It just means you need work on your push ups.” ~ Coach Michelle
Benchmark Monday. Push-up standards were the focus on the day. RX = ensuring the shoulders drop below the elbows and thighs stay off the floor while maintaining a tight plank. Snaking, touching the thighs, dropping the head to cut ROM, and not locking out the arms at the top are all common faults that result in sloppy push-ups. Ideally the elbows will stay close to the side and travel back during the push-up and not flare out as this will translate to stronger handstand push-ups, dips, press, etc.
Congrats to Jim Mc for two 2nd place podium finishes this past weekend in his downhill mountain bike races in Spokane. Dirt Corps team members and CrossFit studs Matt, Dustin and Lindsay all raced and did well too.
CrossFit Games:
Over 60k people started the CF Games Open and over 32k people finished. Two previous Games winners won the Men’s and Women’s titles of this year’s Open (Rich Froning and Kristan Clever). Read “Five Down“.
Video of the World Record on Open WOD 12.5 with 173 Reps: Camille LeBlanc-Bazinet on 12.5