31 Dec 2009
Yesterday we did Overhead Squats, a fantastic exercise that I had never been exposed to prior to finding CrossFit. Here is a great article by Dan John about the Overhead Squat, and why we need to keep it an integral part of our strength programming. Long story short: You can't cheat it, it ties the whole body together as a functional whole, and it is really hard!
Leslie's transition at the top of the second pull in the snatch.
Front Squat (50% of today's 2RM)
Compare to 103009
30 Dec 2009
29 Dec 2009
Jenna does a great job at the top of the Sumo-Deadlift high pull. Notice the high finishing position of the elbows.
"Squat a ton and run"
4 rounds for time of:
Squat one ton and run 400m:
One ton equals 2240 lbs. For our purposes complete the following reps per round with the weight lifted:
275 lbs. = 8 reps
245 lbs = 9 reps
225 lbs = 10 reps
205 lbs = 11 reps
185 lbs = 12 reps
155 lbs = 15 reps
135 lbs = 17 reps
115 lbs = 20 reps
95 lbs = 24 reps
28 Dec 2009
How will you finish out 2009? Strong? Or coasting? How have you changed (physically or otherwise) in 2009. Time to make out your goals for 2010. While I think you should have goals (not resolutions) in all areas of your life, we're going to ask that you come up with at least one goal for Crossfit. It may be to Clean and Jerk 200#, it may be 10 ring dips, it may be a 8minute Fran. Whatever. But it needs to be quantifiable, and it needs to have a due date. I.E. I will have a sub 8 min Fran by April 1st, 2010. Come to class with your goals and we will put them on the board!
Freddy turns his elbows over during the beginning of the third pull of the Snatch.
(Go Heavy! Set a new 1RM PR!)
30 Clean and Jerks (135#/95#)
Compare to 050809
24 Dec 2009
23 Dec 2009
A big part of staying safe and having your best result in a CrossFit workout is being efficient in your movements. Thrusters are a perfect example of this. The key is to keep that bar in the rack and jump at the top of your front squat to generate momentum and elevation on the bar so you don't wear your shoulders out. Your legs are much stronger and can go much longer than your shoulders can.
Workout of the Day
8 Thrusters (135/95)
22 Dec 2009
Make sure you check hours on the "Class Schedule" tab above. Normal hours today and Wednesday, then only a 9am class on 12/31 and no class Friday or Saturday.
Workout of the Day
20minutes as many rounds as possible
5 Snatches (135/95)
Compare to 082409
21 Dec 2009
You all know how much I enjoy the Olympic Lifts. In fact, I think we should do them more than we do now! And I'm happy to say that Sage Burgener, daughter of Mike Burgener the creator of the "Burgener Warmup, has a new blog in which she discusses the Oly lifts in depth. Sage has been Oly lifting for most of her life, and she knows everything about them. An excerpt where she discusses the jerk:
Jerks can be lots of fun if you get over the whole "there's
this really heavy weight lying on my shoulders right now and I feel
extremely awkward/uncomfortable and alls I wanna do it get it off of
me, but theres this weird girl in mismatch socks screaming at me in a
screetchy voice telling me to jump it over my head" thing. Once you can do that, you'll realize that it can be the most simple olympic lifting movement.
2) the dip is what makes or breaks the rest of the movement.
you best drive that mofo up with your extremely ripped "Redwood tree
trunks" legs. (or if you're like me, your extremely ripped "toothpick
that they stick into sandwiches" legs)
Sage and Coach Burgener (her dad)
Workout of the Day
Fight Gone Bad
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75/55 pounds (Reps)
this workout you move from each of five stations after one minute. The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On
call of “rotate,” the athletes must move to the next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.
Compare score to 092609.
18 Dec 2009
Is competition good? Bad? Competition can be the thing that drives us further than we thought we could go. It can also be the thing that drives people away from CrossFit. Remember, when you begin CrossFit, you compete only with yourself. We make an honest attempt to start people slowly, so they can learn the movements, get comfortable and begin to adapt to our training. Some may think we are too conservative. But we know that the most important thing is consistency. If you stay consistent, and committed, you will have time to add intensity once you've gained some muscle memory and competence in our movements. Then you will see the big time changes! Don't let the white board scare you. It is only a tool. Remember, YOU are in charge of your intensity.
That being said, competition can be pretty fun if you are in the thick of it
Free Download from the CrossFit Journal:
Intro and Event 1 at the 2009 CrossFit Games
17 Dec 2009
Holiday hours have been posted in the class schedule page. Check for up to the minute schedules all the time, but particularly over the Christmas and New Years Holidays. As always, community feed back is appreciated, so I'd appreciate your vote. Should we have afternoon classes 12/24 and 12/31 or is everyone interested only in going to their parties or hanging out with your families? Are you working those days and need regular hours, or do you want a midmorning class so you can get your workout done and then not worry about it till after the holidays? If there is a day we don't have a class, we will provide a workout you can do at home with no equipment.
Workout of the Day
lateral jumps over a bench
one armed kettlebell swings
For max reps.