Category: WOD

What's a Squat Clean Thruster?

Strength WOD:

Squat Clean Thruster one rep every minute on the minute for 12 minutes.

* Goal to is go heavier with each successive lift while maintaining proper technique. Do not add weight if form and technique fail (i.e no power clean to front squat or push press).  

Checkout WOD:

For time:

100 Burpees  

Results

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Quote of the day: “CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.” ~ Jon Gilson (article below)

Squat Clean

The title of this post was the question of the day.

For the past 100 days both Deb and Sangeeta have been doing the 100 Day burpee challenge. They both started on their own and stuck it out. Deb made it a habit to complete her day’s worth of burpees after her WOD’s upstairs at the gym. It was cool to see their dedication and discipline pay off today as put in their 100 burpees as a checkout “celebration” for the gym to give them some group burpee love. So Buck Furpees, this challenge is over!

Deb, the AM kiddos, and Sangeeta getting their burpee on:

Deb_100 Burpees CF Kids Burpees Sangeeta_100 Burpees

Here’s a new online CrossFit Mag from Canada with a Rich Froning interview and other topics (Check out the back cover for some of the new Reebok Nano colors): 

Sweat RX Mag Spring 2012

"Over Under"

Main Class:

Teams of 2 complete:

10 min AMRAP:

200m Run
Max Rep Overhead Squat (95#/65#)
2 Minute Rest

10 min AMRAP:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb. 

Advanced RX Class: “Over Under”

For time:

3 Rounds for Time of: 
50 Double Unders
5 Rope Climbs (15′)
10 Overhead Squats (115#/75#)

Results 

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Seabrook Handstand:

Handstand

Thanks again to our coaches for covering all classes Friday and Saturday so we could get away for some relaxing fun in the sun. It was too short but long overdue.

Happy Easter and see everyone on Monday for a WOD that we have done before but this time is inspired by Deb…

“Recovering from an Injury Like an Athlete” from CrossFit Mission Gorge (CA).

Roll out

M Shark

Take Your Medicine

Gymnastics Skill Work:

Handstand Hold and Handstand Walk practice
12 Minutes

Main WOD:

5 Rounds for Time of:

15 Med Ball Clean to Wall Ball Throw (20#/14#)
100m Run
7 Chest-to-Bar Pull-ups
100m Run

Results

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MB Clean to WB Don_Run C2B_Rob W

Who loves the med ball clean to wall ball throw? Besides some conditioning today this workout emphasized the clean which you will see again tomorrow. More Oly work!

Thanks Coach Mark for the new warm-up and group stretch and props to those who were able to complete the handstand walk puzzle today. Rob W. did the whole puzzle with no breaks!

Group Stretch

“Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing CrossFit“ from CrossFit NYC

We are finally taking a vacation. Granted it’s only two days this weekend but for us that is a huge freaking deal. So much that my daughter has been babbling non stop about PACKING for it. She wouldn’t go to sleep tonight and asked every question possible about where we are going and what we are doing that I fear she is in for a pretty epic disappointment if there aren’t giant pink Easter bunnies, dolphins, whales and unicorns singing on the Washington coast to her the minute we drive up to our Barbie Malibu Cottage complete with a seashell roof and her own private jacuzzi tub.

That said I have to say we are excited for a short 2 day getaway. Why am I sharing this? Because other than the Games this is pretty much our first vacation and time away from the gym in a couple years. Lame. What’s cool is that we have such an awesome group of coaches that are willing to cover for us and each other when life gets in the way of CrossFit (as crazy and unbearable as that thought is). Thank you to all of our coaches who are beyond awesome and especially for letting us take a couple days as a family to recharge and do handstands on the beach. See you all Monday. We’re off to find Easter bunnies, sea shells and dolphins.

* Note to avoid confusion there is NO change to Fri./Sat. classes. They are covered! Get your butts in the gym!

Hang Tight

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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KB Checkout

Sean got his new WOD Toy in and worked up to a heavy 1RM Turkish Getup:

TGU_Sean

Learning When to Let Go: David Millar CrossFit Games

Another Annie? Meet Katrin Tanja Davidsdottir.

"Power Clean Annie"

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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Power Clean Annie_DU and PC

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.

Power Clean Annie_SU and PC

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

Rest and Relax

Maggie with the best location for a handstand pic ever (Bora Bora):

Maggie_HS_BoraBora

This was supposed to go up on Sunday. For those on vacation during Spring Break have fun and enjoy!

Team AMRAP(s)

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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Tag Team AMRAP

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”:

Ding Ding

Sometimes adding up the weights can be a WOD in itself.

Scale Your Squat

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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FS_Rob Box Pike_David

Box Pike_Steph FS_James

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:

  • Bar rests on chest and shoulders with loose grip – “racked”
  • Stance = shoulder width
  • Stand tall, hips and knees extended
  • Weight on heels
  • Hips back, lumbar curve maintained
  • Chest and elbows up
  • Bottom of squat is below parallel (hip crease below top of knee)
  • Knees out or tracking over feet
  • Head neutral
  • Return to full standing i.e. hips and knees extended

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.

SNORIDGE CROSSFIT