Category Archives: Uncategorized

2015-01-14

Champion

pic courtesy of Nike.  Want to talk about self doubt for a second.  Yes, what we do is meant to be fun, as it should be.  Yet, time and again, I see frustration on the faces of our athletes when they feel the movement they are doing or the weight is too much.  They start second-guessing themselves.  They start wondering what others think.  Don’t let that happen to you.  Believe in you.  Do what will make you a better athlete.  Without confidence, would the Buckeyes have been able to silence all the critics and beat teams no one expected them to beat?  Nope.  Win the battle in your head.

CAN!

Oh, and O-H!…… 🙂

Olympic Lifting:

Push Jerk
1. 3×3 to establish a  3RM
2. 1xMax Unbroken Reps @ 80% of 3RM

Post 3RM to Comments

For the set of unbroken, you should not stop at the bottom of the movement longer than a one-second count.  To string the reps together, get used to as soon as the bar touches your shoulder, bend the knees to absorb the shock, and then shoot right back up.  Stretch reflex.

Strength:

A) Back Squat 4×3 Work to a 3RM
B) 4×10 AHAP (As Heavy As Possible) Unbroken Turkish Get Ups (5 ea arm)

For the unbroken TGUs, complete the 5 for one arm without putting down the kettlebell then switch to the other arm and complete 5 reps before putting the kettlebell down. Don’t rush the movement. Stay solid through each position.
Post load for heaviest set of Back Squats and heaviest successful TGU  weight to Comments

*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Turkish, then rest 60 seconds. Repeat until all sets are complete.  Remember, goal is to increase weight on both lifts each round.

 

Video courtesy of CrossFit.com.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

WOD:

Open Flashback:

13.1

In 17 minutes complete as many reps as possible of:

40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
AMRAP Snatch (210/120)

 

Post total reps completed in 17 minutes to Comments

Video courtesy of Games.CrossFit.com

On the Snatches, don’t get so caught up in getting reps done that you allow your back to round and form go to crap.  Every rep, use that full hip extension.

 

2015-01-13

Olympic Lifting:

2-Position Clean+1 Jerk  – Low Hang (below knee) Hang (above knee)
1.  3×1 to establish 1RM for the complex
2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

 

Post 1RM to Comments

Strength:

Today we are introducing a movement that a majority may not have done.  If you don’t feel comfortable attempting it you can sub the heaving snatch balance with 2 Snatch Push Presses into 2 Overhead Squats. For those of you familiar with the snatch balance, this is not the same movement. Your feet do not move in a heaving snatch balance. Your feet will be the same width as if you were catching/squatting. Then with the bar in a high bar back squat position (on your traps) dip to the same depth as a jerk and drive the bar up off your traps and push yourself down into a squat and catch the bar overhead with arms locked out. Don’t stand until you and the bar are stable. See video for demo.

a. Heaving Snatch Balance 4×2 est 2RM

b. 4×5 Tempo Rig Dips (3 count pause at top then 3 count to lower, explode out of the bottom)

 

Post load for heaviest set of Heaving Snatch Balance

*A and B work is done as supersets. For example, perform a set of 2 Heaving Snatch Balances. rest 60 seconds, then perform the 5 Tempo Ring Dips at the above pace, then rest 60 seconds. Repeat until all sets are complete

WOD:

28-14-7

RingPush Ups
Toe2Bar
Box jumps (24/20)*

*Run a 400M run after each set of box jumps

 

Post time to Comments

2015-01-12

BenBig Happy Birthday to Coach Ben Gantt!  If you see him, tell him Happy Birthday!…and to do his birthday burpees 🙂

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 to establish a 2RM
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

 

Post 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 100% of 1RM Snatch
B) 5xMax Effort Handstand Walk

Post longest HS Walk to Comments

*A and B work is done as supersets. For example, perform a set of 5 Snatch Pulls rest 60 seconds, then perform a Max Effort (distance) Handstand Walk, then rest 60 seconds. Repeat until all sets are complete

Videos courtesy of Gymnastics WOD.  If you aren’t that experienced in HS Walk, try going through these progressions.  In this video, Gymnastics WOD’s Carl Paoli breaks down the progression for the Handstand Walk. The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk. To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box. Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

 

In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk. This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

 

WOD:

7 Min AMRAP
10 Thrusters (95/65)
5   Pull Ups

3 Min Break

7 Min AMRAP
10  Pull Ups
5   Thrusters (95/65)

Try to match scores

Post both scores to Comments.

 

 

2015-01-09

Olympic Lifting:

Snatch
5×1 up to 80% if feeling good
Clean and Jerk
5×1 up to 80% if feeling good

Strength:

Pause Front Squat
4×3

Video courtesy of Gordon Heany. Olympic great, Dmitry Klokov performing an amazing 5 second pause on a quarter of a ton front squat.  Luck you, you guys only have to do 3-second.

Pause at absolute rock bottom for a 3-count (1 one thousand, 2 one thousand, 3 one thousand) then stand.
As soon as you stand go straight back down for another 3-count. Do this for each rep. Try not to lower to slowly into the squat. Rest 2 minutes between sets.

WOD:

team-wodpic courtesy of CrossFit Rebels

Team Chipper!

In teams of 2 for time complete:
100 Double Unders
50 Kettle Bell Swings (53/35)
40 Toes to Bar
30 Handstand Pushups
20 Ground to Overhead (135/95)
1000m Row

One athlete works at a time

For the ground to overhead, the bar travels from the ground to overhead anyway but must end up overhead with arms, hips and knees locked out.

2015-01-08

Olympic Lifting:

Power Snatch
4×3 touch and go
Power Clean and Push Jerk
4×3 touch and go

One thing that prevents athletes from being able to handle larger loads with these touch and go power cleans/snatches is not using the hookgrip. Utilizing the hookgrip enables you have better grip on the bar and prevents grip fatigue which in turn allows you to……yup you guessed it….hang onto the bar longer. Be warned, it is uncomfortable when you start off using it. It’s okay though. It builds character.

hook-grip-480x450pic courtesy of CrossFit TNT

 

Let’s review.

The hookgrip:
1. Stronger grip
2. Substantially less grip fatigue
3. Builds character

Check out the video for more.

Video courtesy of CrossFit®

Strength:

A. Bench Press-3×3 est 3RM then 1×3 @ 95%, 1×3 @ 90%
B. 5xMax Effort unbroken strict pullups

A and B work is done as supersets. For example, perform a set of 3 Bench presses rest 60 seconds, then perform the a set of max effort unbroken strict pullups, then rest 60 seconds. Repeat until all sets are complete

WOD:

As mentioned last week, leading up to the 2015 CrossFit Worldwide Open, we will flashback to WODs from past Opens for fun and to help you gauge where your fitness is at.  Enjoy!

Flashback to 11.2

15 Min AMRAP
9 Deadlifts(155/100)
12 Hand Release Pushups
15 Box Jumps (24/20)

 

Video courtesy of Games.CrossFit.com

Former Games Director (now NPGL Prez) Tony Budding going over the movement standards for this WOD.  It’s an AMRAP, so pace yourself.  Don’t come out of the gates too fast or you’ll be sucking wind fast.

2015-01-07

Olympic Lifting:

Push Jerk
1. 3×3
Establish a 3RM
2. 1xMax Effort @ 75% of 3RM

 

Video courtesy of Rogue Fitness.  For Push Jerk, remember, Jump, Punch, Land.  Use those hips to get the bar moving!

 

Strength:

A. Back Squat-4×3 heavy but not maximal set of 3
B. Back Extensions-4×10

 

Post load for heaviest set of Back Squats

*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Back Extensions, then rest 60 seconds. Repeat until all sets are complete

WOD:

3 Rounds for time of:

6 – 50 yd shuttle sprints
12-  Dumbbell Squat Cleans (40/25)
18 – Ring dips

 

shuttle sprintpic courtesy of King Sport Training

For Shuttle Sprints, sprint 25yds, plant foot to change direction, and sprint back to start line (=one 50 yd shuttle sprint)

 

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen shows how to do a proper Dumbbell Squat Clean.  He goes into the hang squat clean after, but for today, we are doing full cleans, so start from the ground every time.

2015-01-06

Ed

Coach Ed getting his WOD on at CrossFit Great Neck, Long Island, NY.  Big thanks for their box letting Ed jump in for a free WOD.  If you are ever in their area, check them out.  Click on the pic to see their website.

Olympic Lifting:

2-Position Clean – Low Hang (below knee), then  Hang (above knee)
1.  3×1
Establish a 1RM of complex

 

then…

2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post 1RM to Comments

Strength:

A.  Snatch Grip Push Press – 5×2  to establish 2RM
B. 5 x Max Effort Unbroken Ring Dips

 

Post highest unbroken Ring Dips set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Grip Push Press rest 60 seconds, then perform the Max Effort Unbroken Ring Dips, then rest 60 seconds.  Repeat until all sets are complete

WOD:

12:00 AMRAP of:

Row 40 Calories
30 Box Jump Overs (24/20)
20 Deadlifts (225/155)
10 Alternating Pistols

 

Post total rounds/reps to Comments

2015-01-05

CrossFIt Open 2015

pic courtesy of Games.CrossFit.com

Did you know registration for the 2015 CrossFit Open starts January 15th?  Click on the above pic for more info.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 – (establish 2RM in these sets)
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

Rest no more than 90 seconds between sets

Post new 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 95% of 1RM Snatch
B) 5xMax Effort Unbroken Strict Handstand Push Ups

Post highest unbroken HSPU set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the Max Effort Unbroken HSPUs, then rest 60 seconds.  Repeat until all sets are complete

WOD:

5 rounds for total time of:

15 Burpee Kipping Pull Ups
20 Unbroken* Wall Balls 20/14

Rest 1:00 after each round

Score = total time

* If you drop the ball at any time during your 20 reps, you must start back at 1

 

Video courtesy of CrossFit FBC.

The Burpee Kipping Pull Up is just what the name implies.  Do one burpee, get up, and your jump, grab the pull up bar, BUT, let your arms go to pull lockout at the bottom and then do a kipping pull up.  What I don’t want to see is coming off the burpee, jumping to get the bar and pulling right away, using the momentum of your jump to help on the pull up.

 

2014-12-31

Here we go…Last WOD of the year! Go Hard!Danny Broflex

Olympic Lifting:

Power Snatch
3×5 work to heavy 5 for the day

Post highest successful 5 rep to Comments

 

WOD:

50 shades of filthy

pic courtesy of CrossFit Revenge

 

“Filthy 50”

For Time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Post time to Comments

 

Note:  If all GHDs are taken, a good sub for back extensions would be 50 good mornings with an empty bar, BUT do not let your back round!

Also, shoot for under 25 minutes

2014-12-30

Olympic Lifting:

High Hang Clean & Jerk
5×1 @ 70% 1RM

Post weight used to Comments

video courtesy of CoachGPredators.

Just like yesterdays high hang snatch, pick the weight up, stand tall, then get a slight dip (butt back, chest up knees not inward), then EXPLODE into triple extension, drop under the bar FAST, come up, set up for the jerk, slight dip (chest up), then EXPLODE up letting the momentum take the bar upwards, and drop under the bar FAST to either a power or split jerk.  Catch the weight good and stable, then stand all the way up.   NOTE:  If doing split jerk; once you catch it in the split, bring your front foot back halfway, then bring the back foot to meet the front foot.  Don’t bring the back foot forward first.  Doing that can cause you to make the weight travel forwards, which could mean crashing down in front of you prior to standing all the way up.

WOD:

“Nancy”
5 Rounds For Time

400M Run
15 Overhead Squat (95/65)

Executing the Overhead Squat
-Maintain active shoulders, your armpits should be facing forward throughout the movement
-Make sure elbows are locked
-Butt goes back then down.
-Keep weight in the heels
-Maintain lumbar curve with chest up
-Keep constant upward pressure on the bar
-Head in neutral position
-Full extension at the top

Common faults
-Weight shifts to balls of feet
Fix: Pick up toes slightly throughout movement
-Not Low enough
Fix: Use medicine ball to sit on when performing the squat. Do not bounce off medicine ball.
-Knees cave in
Fix: Actively try to push your knees out throughout movement
-Bar goes forward
Fix: Push up on the bar throughout movement. Keep elbows locked out

Post time to Comments