pic courtesy of South Tahoe CrossFit
Monthly Archives: December 2014
2014-12-05
Olympic Lifting Work:
Snatch
5×1
-Work to a heavy single for the day.
-No misses!
Video courtesy of CrossFit®
WOD:
2014 CrossFit Worldwide Open Workout 14.2
Video courtesy of CrossFit®
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Add 2 reps to each set every time you move to the next 3 minute round. Go until you cannot finish the needed reps in the 3 minute time period. Once you get to that point, you are done. Ex. I get two rounds of 10 OHS and 10 C2B pull ups done in 2 minute. I rest for the last minute. At the 3 min mark, I start my two sets of 12 OHS and 12 C2B Pull ups. I finish at the 5:30 mark. I rest until the 6:00 mark, then begin my 2 sets of 14 OHS and C2B Pull Ups. At the 9 minute mark, I am on rep 7 of my second round of 14 C2B pull Ups, so I am done. My total score will be 137 reps (2 rnds of 10 reps ea, 2 rnds of 12 reps ea, 1 rnd of 14 reps ea, plus 14 OHS, and 7 C2B Pull Ups)
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2014-12-04
pic courtesy of SICFIT
Looking for something to do this Saturday? Come out to SICFIT Scottsdale for SICEST of the Southwest 3. This competition will be similar to the NPGL’s Grid Races. Get to know the local Fitness Community! Click on the above picture for more info.
Olympic Lifting Work:
Power Clean
1) 3 sets of 5 to establish a 5RM
2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1
Strength:
Front Squat
A) 4×5 Work to 5RM
B) 5×30 sec Max Reps Ring Dips
*A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds. Repeat until all sets are complete.
WOD:
2 Min Max Calorie Row
1 Min Rest
2 Min One Arm (L) Dumbell Thruster 35/20
1 Min Rest
2 Min One Arm (R) Dumbell Thruster 35/20
1 Min Rest
2 Min Max Double Unders
Score = Total Reps + Total Cals
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Video courtesy of Team CrossFit.
Big thing on the Dumbbell Thruster is maintaining balance through the move. Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized. See? Ab work without sit ups! 🙂
2014-12-03
Olympic Lifting Work:
Power Snatch
1) 3 sets of 5 to establish a unbroken 5RM
-Rest as needed
-Make sure your feet aren’t landing wider than your squat stance
2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1
https://www.youtube.com/watch?v=Y_Ci7E4-9Qg
video courtesy of FitBird
Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers. There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension. Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around. Make each rep perfect and you’ll have the extra energy to keep going.
WOD:
12 Min AMRAP:
20 Double Unders
20 Walking Lunges
20 Box Jumps 24/20
Post results to Comments
video courtesy of CrossFit Park City
One of the best explanations for figuring out double unders from multi-Games competitor, Chris Spealler
2014-12-02
Olympic Lifting Work:
Halt Clean + Jerk (3 count pause at hang)
5×1 Work to a heavy single
Don’t cheat the hip extension. Open up all the way–then speed under the bar. Again no misses!
https://www.youtube.com/watch?v=xEI_cwFo2FE
Joint Strike CrossFit 