Technique: Power Snatch
Build up to a heavy power snatch in 12 min
then…
“Josh”
1 Round for Time:
– 21 OH Squats (95/65)
– 42 Pull-Ups
– 15 OH Squats
– 30 Pull-ups
– 9 OH Squats
– 18 Pull-Ups
Month: November 2011
Wodapalooza 2011 Recap
Congratulations goes out to all the ED*CF athletes that competed in Wodapalooza this weekend put on by One More Rep. These guys really kicked ass and they were some of the newest competitors to CrossFit there! All that hard work is really paying off and these guys got the chance to prove it. Way to go Ben O., Emily, Zach, Adam, Mason, and Kimberly!
We are 15 days into the Paleo Challenge…. That is HALF WAY! Keep up the good work and please let me know if you have and questions, concerns, or just need to vent. You can do this!
it’s the size of the fight in the man
We are making the trip down to Belton, TX early tomorrow morning for our first competition. Six different athletes from ED*CF will be competing and putting all that hard training to work. Good luck Mason, Adam, Ben O., Zach, Emily and Kimberly! You guys are going to kill it!
Here are the WODs they will be competing in over the course of the day:
1. Double Under 2 min AMRAP
- Double Unders
- 1 leg singles (divide total reps by 10 for your total)
- 2 leg singles (divide total reps by 20 for your total)
2. Running Grace
Explanation – We have taken the workout “Grace” and broken it down into:
- 5 rounds of the following:
- 6 Ground to Overhead followed by 1 down and back arena sprint
- The sprint consist of running the length of the arena and touching the gaurd gate and returning to your bar to start the next round
- Your time ends at the end of your arena run when you touch your bar at the end of the 5th round
Weights –
- Men = 95 lb
- Women = 65 lb
3. Up The Ladder 5 min AMRAP
Explanation – Starting with 1 rep of each movement and moving up in sequential order, athletes will do the following:
- 1 bar facing burpee followed by 1 front squat, then
- 2 bar facing burpees followed by 2 front squats, then 3, 4, etc… until the 5 minutes are up
Weights –
- Men = 95 lb
- Women = 65 lb
4. Over and Back (12 min cap)
Explanation – Athletes will have to do sets of 15, 12 and 9 Deadlifts. In between each set, the athlete will have to break down their bar, carry the pieces to the other side of the arena and reassemble their bar before starting the next set (about 50m to other side).
- 15 DL’s, break down bar, move piecies across arena, reassemble bar then
- 12 DL’s, break down bar, move piecies back across arean, reassemble bar then
- 9 DL’s – time ends when the bar touches the ground after rep 9
Weights –
- Men = 155 (45 lb bar, two 45 lb plates, two 10 lb plates and 2 collars)
- Women = 115
** You can view our athletes results here.
NO Masters Class tomorrow morning.
FREE 10am workout will still take place.
Five sets of:
Front Squat x 3 reps
Rest 90 seconds
Ring Dips x Max Reps
Rest 2 minutes;
then…
Three rounds for time of:
8 x Front Squat (use 85-90% of 3-RM)
400 Meter Run
6 sets of Deadlifts:
1=5 reps @ 50% of 1-RM,
2=3 reps @ 75%,
3=1 rep @ 85%,
4=1 rep @95%,
5=1 rep @ 100-105% of 1-RM,
6=Exceed previous set weight)
*Rest 3 minutes between lifts
(Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. I’m looking for technical perfection for each rep.)
then…
“Bear Hug”
Five rounds of:
20-yard Bear Crawl
5 Deadlifts (use 75-80% of today’s 1RM)
10 Hand-Release Push-ups
Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes
then…
21-15-9
– 115/75 lb. Push Press
– Pull-Ups
Why Olympic Lift?
via YouTube
via YouTube
The first pull of the snatch.
via YouTube
via YouTube
The second and third pulls of the snatch.
Why Olympic Lift?
Written by David Miller of CrossFit Invictus
Why be strong, why workout? To be fit, healthy…maximize one’s quality of living, maybe. There are so many exercise choices to get your muscular, cardio-vascular and skeletal systems moving, so why snatch or clean & jerk?
We all agree that moving heavy weights and fatiguing our muscles causes our bodies to adapt and get stronger.
Dr. Greg Haff presented his results at the 5th Annual Coaches College last December, how directly improvements in strength positively affect speed. Still, why do we want to continue working on our strength and speed? I like being as strong and quick as possible but that’s me. Olympic lifting also offers lifters a better quality of life for more years.
As we age, the first skill we lose is speed. Quickness is second. Flexibility is third, followed by strength. I don’t even want to go through the rest of the aging list! We can retard this process however by using these magical organic machines we call our bodies.
If we were to describe ourselves as athletes, athletes in the “game” of life, how might we train our bodies to most effectively compete in the game? Physically and physiologically, we train our bodies the same as a high school, collegiate or pro athlete! Ok, maybe not the same intensity, yet the components of building strength, cardiovascular capacity, agility, speed, balance, coordination and flexibility are all necessary in every thorough training plan.
…so why Snatch or Clean/Jerk?
The Olympic Weightlifting exercises do not utilize a machine, lever, pulley or bench. Simply pick it up. Put it down. Repeat. The lifts are “whole-body” oriented, requiring strength from the inside out and being strong from the “core.” The lifts are performed by maintaining strong posture throughout the core while pushing with the legs to jump the barbell into the air and support it overhead. The difference between humans and other animals on this planet is that we walk upright. In everything we do, i.e. sports, chores around the house, wrestling with the kids, work, etc…90% of our time is spent balancing ourselves through our feet, resisting the forces of gravity and moving things around. The postures our bodies learn practicing the Olympic Lifts carry over to everything we do in our regular daily living. Functional training!
Collegiate athletics and the CrossFit communities are currently our biggest advocates of the lifts. Since the force we use to elevate the barbell is resisted by gravity, we must drive down with what?? – OUR FEET! Our hands are the connection to the barbell. Our feet drive down thru the floor, against gravity. That large section of our bodies between hands and feet , our core, is the link between the barbell remaining on the platform or being successfully hoisted overhead. Lifters maintain a ridged, neutral spine (torso), drive the feet through the earth and jump the weight into the air. This jump is the most powerfully explosive movement our bodies can produce. It’s all about coordination of leg and hip extensors. Everyday, all day, when we use our bodies to pick things up, walk, climb, run, sit, and get up, we are accomplishing these movements with our core and legs. Being stronger will not only help us when we’re older with regular daily living activities (RDLAs), but also make RDLAs easier today, too!
The clean & jerk is considered the KING of all weight related exercises. The strength, power, coordination, balance and flexibility to pull a heavy barbell off the floor only to receive it on your throat supported by your shoulders at the bottom of a deep front squat, STAND, then take a breath and jerk this weight over your head is, well . . . somewhat athletic. This one exercise more than any other, utilizes the most from our bodies. It requires every muscle in the entire body not to mention a little mental focus. Practicing the clean & jerk with use of proper technique, will in time improve posture & core strength. Plus, a little extra practice with the ol’ mind-body connection is a nice bonus.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
100 m Farmer’s walk AFAP (2 x 45#/2 x 35#)
Rest 2 minutes
then…
Four rounds for time of:
40 Double-Unders
30 Box Jumps
20 KB Swings