Archive for July, 2010
Tuesday WOD, July 27, 2010
Posted on 26. Jul, 2010 by Amie.
Two rounds for time of:
800m run
35 Pushups
25 Pullups
15 Burpees
Post time to comments.
(800m Run track goes down the street to Angleo’s, right on White Settlement, run two blocks and make a right and run back to the FRONT door of CF7.)
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Monday WOD, July 26, 2010
Posted on 25. Jul, 2010 by Amie.
21-15-19
Toes to bar
Clean and Jerk 135 lb./95 lb.
followed by
Three 100m Row Test: Row as fast as you can for 100 meters. Scores are:
18 seconds and below: advanced
19 seconds – 25 seconds: good/average
25 seconds+: needs improvement
Post time to comments.
This week, look for posts from Kristin to help you with time goals, strategies, etc. Krisitin is a long time CrossFitter and ran an affiliate while in Iraq!
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Friday WOD, July 23, 2010
Posted on 22. Jul, 2010 by Amie.
Weighted Pullups 3-3-3-3-3
followed by
5x200m Runs, two minutes rest between each run
Post weight on pullups and 200m split times to comments.
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Thursday WOD, July 22, 2010
Posted on 21. Jul, 2010 by Amie.
One rep on the minute, every minute for 15 minutes of:
One Squat Clean (95 lb./65 lb.)
One Power Snatch
(Advanced weight is 135lb./95 lb.)
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Part of your warm up every day needs to include the Burgener Warm Up. It will help you develop confidence in moving through the snatch, developing speed through the middle for both snatch and clean, and help solidify your footwork. Start with PVC pipe and work your way up to using the bar to do this warm up…It shouldn’t take you more than five minutes each day, and it will add more to your skill set than you ever could imagine.
Here is another version…the guy doesn’t have the best form overhead, but both the progression and explanaton of the movements are good.
Over the last couple of weeks, whenever snatch came up in WOD, I heard quite a bit of rumbling and grumbling, that snatches are frustrating, you felt you weren’t good at them, and they were hard.
Yes, snatches are complicated, and they can be very frustrating. The only way to get better is to practice consistently and not just on the days they are in WOD. Here are three things you can do to improve your snatch:
1. Do the Burgener warmup every day, and I promise you will see improvements in your speed. Be diligent in your efforts -whatever you practice in warm up, you will repeat in WOD. Make sure in warm up, you hit all of the positions and square away your footwork.
2. Do hang snatches once or twice a week to get used to the movements in a snatch. Get used to squatting the weight as well. If you do a hang power snatch, be sure to overhead squat the weight once it is overhead to develop confidence under the bar.
3. Work from the top-down, not floor-up. Once you have the hang snatch down, move the bar down to mid-thigh. Snatch from there. Get confident from mid-thigh, then go below the knee. From below the knee, go to the floor. (Once you get to the floor, remember you have to hit every position on the way up too!) These progressions will take time. Be patient, and do not move to the next position without mastering the one before. Do not increase to a weight your technique will not support.
Perfect practice makes perfect. Start practicing today!
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Wednesday WOD, July 21, 2010
Posted on 20. Jul, 2010 by Amie.
Seven rounds for time of:
200m Run
3 Deadlift (135 lb./95 lb.)
2 Cleans
1 Jerk
Advanced:
200m Run
3 Deadlift (185 lb./135 lb.)
2 Cleans
1 Jerk
Post time to comments.
I have seen a few CrossFit handstand pictures…..if you have one of yourself, send it to me!
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