CrossFit Seven

Thursday WOD, 4/1/10

Posted on31. Mar, 2010 by Amie.

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

The official CFT rules

CFT rankings are in the CF frequently asked questions, section 4.9.

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One of my friend’s son, Noah, made the CrossFitkids.com website!

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Wednesday WOD, 3/31/10

Posted on30. Mar, 2010 by Amie.

Olympic Lifting Skill Work
Clean and Jerk
Snatch

I’m really fortunate to be able to coach at the Olympic lifting certs with Coach Burgener, and what I enjoy most is watching and learning from Coach B, as well as the other coaches who are there. Every cert I have some big “ah-ha” moment where I gain a new coaching cue or new found perspective on Olympic lifting. I’ve learned two things in particular that I wanted to share….

First, Olympic lifts are dynamic and explosive movements that requires patience. You have to be patient and diligent in your warmup, practice lifts and lifts for PR. It does not matter if you use PVC pipe or 400 pounds of weight, you have to be patient with every rep, nail your footwork, hit all of your spots, and finish the pull. In Olympic lifitng, you cannot just “grip and rip”, sacrificing form to get a good time or a PR (which, as CrossFitters we all have done). As you practice today, be patient and diligent with all of your efforts – perfect practice makes perfect.

Second, in all Olympic lifts, whether it’s PVC pipe or a PR, you always, always, always, have to finish the pull. Finishing the pull is essential to every successful Olympic lift. Check out these pictures of the different positions.

Down and up (the first movement of the Burgener Warmup)

Finish

Pulling body down to receive the bar

Getting the body down under the bar
(photos courtesy of Coach Burgener)

Remember, SHOULDERS LEAD, ARMS FOLLOW. When you finish the pull, you are patient and keep your shoulders over the bar as long as possible. The momentum generated will cause the bar to continue to travel up as you bring your body down and under the bar.

Be patient today as you work on cleans and snatches, find one thing at a time to work on. Make every rep count – today’s WOD is about perfecting your skill.

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Tuesday WOD, 3/29/10

Posted on29. Mar, 2010 by Amie.

Four rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Crossfit.com posted The Story about Furious Pete a few days ago….be sure to read and post your thoughts to comments.

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Monday WOD, 3/28/10

Posted on29. Mar, 2010 by Amie.

Four rounds for time:
50 Squats
10 Hangclean push press (95 lb./65 lb.)
15 Pushups

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Add your photo next to your comment!

Posted on27. Mar, 2010 by Amie.

Several have asked, “How do I get my picture next to my comment?”

It’s easy! It’s an avatar/gravatar, and you have to upload a picture that is linked to your email. Any post you make online with that email address, it can post your picture (if the site you are posting on allows avatars.)

CLICK HERE to log on and create your picture! (It’s free.) Any problems, please post here.

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