Snatch Variation

Here is an un-staged demonstration of the difference between 3 variations on the Snatch lift.

In order, you see a Power Snatch (Zach), a Full Snatch (Kenric) and a Split Snatch (Carl).

Snatch Practice - 10.09.30

Snatch technique work - higher volume with lower weight working on good form.

10-10-10-10-8-4 reps of Olympic snatch.

Record 4 rep load. Compare to August 9.

Tabata Run/Pushup/Situp: 10.09.29

New workout Chipper Tabata Style

8 Rounds of 20 secs on/10 sec rest for 3 sets of:

1. Treadmill run (score is lowest mph)

2. Pushups (score is lowest # reps/set)

3. Situps (score is lowest # reps/set)

Rest exactly 5 mins between sets

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Morning Group Post Triple Tabata

Clean & Jerk, KTE: 10.08.04

Not for time.

10/8/6/4/2 of

Clean and Jerk superset with KTEs

Record 2 RM Clean and Jerk. Compare to August 4.

Fran: 10.09.27

Let's use those new pullup bars.

21/15/9 of:

Squat thrusts ("Thrusters")

Pullups

Athletes: 35KG for men, 25KG for women

Spartans: 45KG for men, 35KG for women

Warmup - 5 to 10 mins of light jogging on the treadmill or rowing on rower

2x25 reps of BW squats, OHS with 2x10 reps of pullups, ball slams, pushups, back extensions

Dessert - breathe

Compare your time to April 6. (noting that this is not an apples to apples comparison)

AMRAP 20: 10.09.24

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps - 12 inch box

20 KB swings @ > 1/5 body weight.

Post rounds completed and any modifications/scaling.

Squat & Dip duet: 10.09.23

Total Tonnage workout, not for time.

10 sets of:

1. 10 Back Squats

2. 5 Ring Dips

Post your total tonnage on squats.

Kenric - dip without assist

Karen - dip with band assist

Spartan Lunge, Pushups, KTEs: 10.09.22

Not for time, but your total reps will be 300 - hence, "Spartan."

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 100 reps of each exercise. You can break them into any combination of sets and reps as long as you complete 100 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges). Men hold a 45# plate, women use a 35# plate.

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

Last time we did this was May 13.

Spartan: Chipper style, same reps, of Toes to Bars, Plate held overhead, Clapping Pushups.

Goal today is completion of the 300 reps without a ticking clock. Post whether you chose regular athlete or Spartan style.

Core Blast: 10.09.21

For time:

First evolution is 50/40/30/20/10 of:

1. Single arm KB swing, L arm (Men: 16K KB, Women: 12K KB)

2. Single arm KB swing, R arm

3. Situps

Then, run 1/2 mile to finish (subs are 1 KM row or 1.5 mile bike)

Spartans: Men use 20K KB, Women use 16K KB. Butterfly situps.

The reason this combination targets the core has to do with the rotary forces occurring with the KB swings - you are forced to stabilize against that transverse plane moment with single arm swings, then the ab focus occurs with situps, particularly the butterfly situps. Relatively high volume because the targeted movements rely primarily Type I, or slow twitch fibers, responsible for long, low force stability. These not primary for movement, but for stability and are more useful for endurance.

Post your time and any mods. Compare to August 5.

Dessert - practice ring dips, KTEs, even pullups on the new bars.

Check out Kenric's form - the telltale sign that the KB is driven from the hips and not lifted from the shoulder is the straight line along the entire arm and out to the base of the KB. If the KB is lifted with the shoulder (a great way to experience physical therapy services for shoulder pain) - the KB will hang toward the ground. Kenric demonstrates a line of force that extends out beyond the end of his arm. That force is an explosive extension of the hips that "whips" up along his trunk and arm. Nice job, once again, Mr Kessler!

Fran's short laundry list: 10.09.20

For time, a variation of Fran with short range Clean and Press (i.e. "laundry")

21/15/9 of

Hang Power Clean and Press - 40KG for men, 25 KG for women

Pullups - cuz we have new bars, folks!

Spartans: same workout, 50KG for men, 35 KG for women, pushups added as 3rd exercise.

Post time/mods/scaling.

Pullup Bars - Incoming!

Hollaender Speedrail Fittings - a blessedly beautiful tool for constructing pullup bars.

I've seen these setup in different gyms, first at CrossFit Prescott. When I rocked a series of kipping pullups on the bars there with these fittings, they were surprisingly stable and solid. I did all kinds of jerking and yanking and pulling on the bars - the fittings didn't budge. I was impressed.

Fast forward to last month - those of you who participated in our T-shirt equipment sale funded the fittings and bars for the project, and we plan to have them in place next week.

Here's a couple of pics with other gyms who use them.

Andy Petranek's gym in Los Angeles - CrossFit L.A. - these have been in place since 2005.

Ahmik Jones gym, CrossFit SoCal in San Diego, in place since 2006.

Write a little thank you note to Hollaender, to Joey at CF Prescott and to Tom Welch, whose skill with handling 1 inch plumbing pipe are key to bringing pullups, dips, KTE's and all kinds of other fun to a gym near you.

Spidermix in the Big Room: 10.09.17

Mixed MetCon in the group exercise room with 5 rounds for time of:

5 L-sit pullups

Spiderman crawl 30 feet

10 KTE

20 Box Jumps

Dessert: Heartbreak Hill run on a cool morning

And a nice pic of Carl and Karen post workout with smiles intact.

Press to Deads Big Volume Mix: 10.09.16

6 Rounds, not for time

With "x" denoting the number of reps on floor bench press:

X number of floor bench press with > or = 1/4 bodyweight using dumbbells

x/2 number of deadlifts with > or = 1/2 bodyweight

x/4 number of pullups, and

x/4 number of burpees

Spartans - minimum 1/3 bodyweight on DB bench press & bodyweight deads

Post total tonnage for the deadlifts. This means that your selection of reps on floor bench press with limit not only tonnage on deadlifts, but also reps on other exercises.

Compare to 7.27, noting that we changed the bench press from bar to dumbbells and the burpees to a higher count based on group feedback.

Regarding today's workout.....

Just one more post to close out the day.

Today's workout was directed more toward volume than intensity, yet it fits the definition of CrossFit's approach for varied, high intensity functional movement. Today the intensity was scaled back to permit more volume, yet I'm confident that nobody would label the workout as medium or low intensity. Acid test is this: did you experience physical and psychological discomfort? A "yes" answer indicates that you encountered intensity.

From time to time, we'll be programming in higher volume days with a single exercise - just one more mode of training to expand the scope of the group's health and fitness. Think back over the workout - what was the rate limiting factor for your workout? Was it strength, endurance, cardiopulmonary work, power output, mental toughness - or all of the above? Wherever you met the temptation to quit and kept on going - the thing that limited more output was developed to perform better in this kind of stress. Good on you for motoring on.

All that to say this: thanks for plowing through a tough workout today and other days, and for staying with the program. We've got a great little cohort going.

Thrusters: Big Volume - 10.09.15

Thrusters are back.....in a big way.

For time:

150 Squat Thrusts with an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

Spartans - add 20 Kgs

Grace: 10.09.13

Post out of sequence - this for Monday, Sept 13.

Grace: Clean and Jerk for 30 reps.

Men: 40Kg

Women: 30Kg

Spartan Men: 60 Kg

Spartan Women: 40Kg

Post time.

Longest Mile Mix: 10.09.14

The afternoon group post workout (hence the smiles)

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (W16kg M 20kg)

1/4 mile run

1-lap lunge - 70 yards bodyweight

1/4 mile run

Post your time and any mods/scaling. Compare to 7/19.

Spartans: 24 Kg KB swings, lunge with 24Kg KB.

Overhead Squats: 10.09.09

Big warmup with PVC pipe - throw in a half mile run for good measure at moderate pace

WOD:
1. 20 perfect OHS with empty bar
2. Overhead Squat: 9/7/5/3/1

Dessert:
3 rounds KTE max reps

Post 1RM OHS and max reps/round KTE. Compare to 6/29.

Deadlift total tonnage: 10.09.08

Not for time:

Deadlifts: 20/15/10/5

Pullups: 5/10/15/20

Dessert: Heartbreak Hill run

Post total tonnage lifted in Deads.

Each set of deadlifts must be consecutive reps - while you may pause at the bottom, if your hands leave the bar the count for that set starts again at zero. Take your time between sets - this is not a race - give yourself adequate recovery time between sets.

Good Clean Form: 10.09.07

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to 6/24.

DB Clean & Press, Pullup: 10.09.02

For Time: 21/15/9 of

1. DB Hang Power Clean and Push Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Important:

1. The HANG portion of the lift means that DB starts hanging above the knee. The POWER portion of this lift means that you catch it in a relatively upright position. Remember that this is a hang power clean and press.

2. Pause between the finish of the clean and beginning of the press - don't forget that the push press starts with a quick dip and drive from the hips.

3. "Jump" the weight up. Jump so that your hips are being used to displace the weight vertically. Do not turn this exercise into an upright row and shoulder press. JUMP!!!

Post time with any mods/scaling. Compare to time on July 20.

Spartans: add 21/15/9 clapping pushups into the mix - and audible clap is required for the rep to count.

Frog Hop Mix Chipper: 10.09.01

For time:

Frog Hop lap - 1 hand touches ground each landing

25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

Bodyweight lunge lap

25 Prone rows as prev

Frog Hop lap as prev

25 Prone rows as prev

Bodyweight lunge lap to end.

Spartans use 45 lb plate on lunge laps and 20% bodyweight dumbells for prone rows.