Archive for June, 2011
Friday WOD, July 1, 2011
Posted on 30. Jun, 2011 by Amie.
Skill:
Front Squat rack position
(Check Eva’s feet – they are in the landing position! Check her elbows – driving up!)
Strength:
Front Squat, work to a heavy single
(Remember what you learned yesterday about footwork! Your feet will be in the same position for front squats as they were yesterday for OHS!)
WC:
“Fran-lite”
Reps 15-12-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups
MWOD:
Technically Better Fran
Post front squat and Fran-lite time to comments.
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Ginger Beef with Mango Salsa, Everyday Paleo
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From CrossFit Lisbeth:
Stop waiting for the next bus to success. It’s flying by at 100mph and it’s not going to stop. You have to get on the road and start hoofing it. Only action can save you. Only action can save me. Only action can save us all.
Thinking won’t solve your problems. Analyzing won’t make any issue go away. Debating is only good for a little while.
Finally, you need to just stand and do it. Again and again. Until you get better at it, until you make it right, until you grab some success. And then you’ll get more. See, that’s the funny thing about success: it can seem so elusive and unobtainable. You have to work and work and work. Usually, there’s a lot of time between effort and achievement. That’s why most people quit. They can’t take it. They need an immediate pay-off. They are not willing to pay the price. They are not you.
But the good news is that once pay-off hits, it’s like a chain of events. Boom, boom, boom. Hard work pays off: here, there, and everywhere.
So, it doesn’t matter if you’re working on your deadlift, your clean, your muscle-up, or your heart and soul: get off your bum and get moving. You’re going to feel a whole lot better once you do.
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Thursday WOD, June 30, 2011
Posted on 29. Jun, 2011 by Amie.
Skill:
Overhead Squat Footwork (see note below)
Strength:
Snatch Balance, work to heavy single
WC:
Four rounds for time of:
15 Burpees
20 Box jumps
25 Double unders
200m Run
MWOD:
Post snatch balance and WC time to comments.
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10 signs that you need to take a rest day, Runners World
Heat advisory, Runners World
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Let’s talk footwork!
90% of all missed lifts are attributed to footwork. Land too wide, you get unstable and lose the weight. Land too close, and there isn’t a platform to support the weight. You can land too far forward or too far back….watch any lift of an athlete missing a weight, and chances are, their feet didn’t hit the right spot.
Can you train your feet to go to the same spot for most every lift? ABSOLUTELY.
In all lifting, there are only two places to put your feet – the jumping position and the landing position.
The jumping position is where your feet naturally go to when you jump, right under your hips. (In the chalk picture above, it’s also called the “pulling” position, but for simplicity, we are going to call it “jump”). When you start a clean, deadlift, thruster, or press, your feet are going to be in this position, right under your hips. For deadlift, thrusters and presses, your feet stay here and do NOT move –you drive the weight down through your heels. However, in Olympic lifting (cleans and snatches), your feet are going to move from jumping to landing –more on that in a second. Let’s talk landing first…
In the landing position, your feet are approximately shoulder width apart, toes are turned out slightly with knees slightly bent, and your knees are tracking out over your toes. Think of the landing position as the position of your feet when you squat: air squats, front squats, back squats, and overhead squats, and they do NOT move. You drive the weight through your heels, keeping your chest up with a good tall posture and tight back, and you should be able to squat deep in that landing position.
How do you know if you’ve hit the right landing position? If you are in the right spot, you can squat without having to adjust your feet. If you make adjustments, look where you adjusted your feet too – that’s your landing position!
Ok, so two positions, jump and land. The good news is, if you can jump, you can land, which means you can also clean and jerk and snatch!
The only time your feet move in lifting is while doing a clean and jerk or a snatch. Your feet move from jumping to landing, and remember, THE GROUND IS A WEIGHTLIFTER’S FRIEND! When you “jump”, it’s not a vertical jump like in basketball; rather, you are shifting your feet from the jumping position to the landing position as quickly as possible. You must learn to be consistent with getting your feet where they need to be.
How do you drill footwork? Jump your feet from the jumping to the landing position doing squats at 2″ depth, then 4″ depth, then 6″ depth. Chalk your feet and see if you hit the same place each time. If not, make your adjustments and learn to feel where your jumping and landing positions are. Lastly, be consistent: use the same jump/start position for cleans, deadlifts, presses, and thrusters, and the same landing position for all of your squats. If you teach your feet there are only two places they can go to, pretty soon, you’ll hit those same two places over and over without ever thinking about it.
Jumping position
Landing position
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Wednesday WOD, June 29, 2011
Posted on 28. Jun, 2011 by Amie.
Skill:
Pose Running
WC:
For time:
800m Run
30 Clean and Jerks (135 lb./95 lb.)
800m Run
MWOD:
Do any of the shoulder MWODs we’ve been working on, in addition to MWOD 249 for the running!
Post WC time to comments.
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CrossFit.com put together this video that describes the history of the CrossFit Games, as well as where the Games are headed….good stuff!
From CrossFit.com —this is Reebok’s World Headquarters!
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I heard about this video last week from the Southern California Regionals…Heather Scaglione dislocated her shoulder during the “Amanda” WOD (muscle-ups and snatches), then used the pull-up bar to pop her shoulder back in place. Heather was competing for a top spot in the Games (she finished her Regionals in 5th place), and despite her injury, she chose to continue to compete.
This video shows her next WOD, where she completed the movements with essentially one arm…..
“Heart” with Heather Scaglione – video [wmv] [mov]
Heather showed great determination for wanting to compete and finish what she started. I think it’s easy to say, “I’d never do that”, but if you were competing for a spot to go to California, would you be able to walk away?
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Tuesday WOD, June 28, 2011
Posted on 27. Jun, 2011 by Amie.
Skill:
Double-Unders
Bonus skill: If you struggle with push-ups, watch this progression from the Gymnastics WOD and work your push-ups too!
WC:
Three rounds, each for time of: “Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Advanced version is five rounds.
(If you haven’t ever done a full Barbara of five rounds, five rounds is no joke. If you are unsure of how many rounds you should do, it would be wise to do three rounds.)
Compare to November 2, 2010. Post time to comments.
MWOD:
MWOD 38
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Who wants to get a rowbike?
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Monday WOD, June 27, 2011
Posted on 26. Jun, 2011 by Amie.
Skill:
Kettlebell technique
Strength:
Work to max thruster
WC:
100 Kettlebell swings for time (53 lb./35 lb.)
5 Burpees on the minute every minute until all 100 KBS are complete.
MWOD:
MWOD 175
Post thruster weight and WC time to comments.
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The Last 5%, CrossFit West
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Pau-Kune, Terri, Lori, Ronin, Bill, and Andrea are forming a Masters Team for next year’s CrossFit Games competition, and they welcome additional teammates, if you are interested! Anyone over 45 by next Spring is elibigle, regardless of abililty. We plan to support each other, compete next year with the CrossFit Games, with whoever is uninjured by next spring automatically on the competition team.
Post to comments if you would like to be on their team!
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The CF7 athletes and coaches reflect on competing in Regionals and what’s to come in 2012….
Lucas
What was your favorite part of regionals?
Hanging out and competing with the team. We had such an awesome group that supported and encouraged each other to go all out. I think the best way to put it is – I’m very thankful to be part of an almost last place team because I know everyone gave a take no prisoners effort.
What was your most challenging point of the weekend?
Getting hit with something nasty Saturday morning (or maybe it was the 12-pack I downed on Friday night) and struggling through the Saturday workout. Either way, that sucked it big time.
What impact did competing in the Regionals have on your outlook as a
CrossFitter?
You can’t get hung up on what others do better than you. There will always be someone stronger, faster, more agile, possess a killer engine, or have stellar technique. You can only focus on you (although, vying for others can be a great motivator). Work to improve on your strengths, and commit to relish and dominate your weaknesses.
How will your training regiment change in preparation for next year?
Increase strength. I’ll likely tinker with Westside Barbell techniques and cut back a bit on the longer metcons. I also tightened up the nutrition side the last couple months and have noticed great improvement in overall health and performance. I plan on continuing to punch that ticket.
Curtis
What was your favorite part of regionals?
Dave Castro said hi to me!
What was your most challenging point of the weekend?
It was difficult to not get frustrated when they called a “no-rep.”
What impact did competing in the Regionals have on your outlook as a CrossFitter?
It was motivating! I want to do it again, and next year, I want to compete on Sunday!
How will your training regiment change in preparation for next year?
I want to lift more than Andrew! Also do more handstand push-ups and muscle-ups. I would like to gain strength without loosing the flexibility.
Summer
What was your favorite part of regionals?
In any population of people, I stand out and am considered a “freak”, being a muscular female. At Regionals, I was a small girl, and I fit in.
What was your most challenging point of the weekend?
Sitting in the heat and keeping hydrated. You wanted to stick around and watch everyone, but it was so hot, you couldn’t really do that.
What impact did competing in the Regionals have on your outlook as a CrossFitter?
The need for strength and conditioning programming throughout the year to train.
How will your training regiment change in preparation for next year?
To work on strength and skills and more periodization (strength and conditioning cycles throughout the year).
Kristin
What was your favorite part of regionals?
Seeing the intensity the athletes worked at – it’s not just a game to them, but everyone also encouraged each other.
What was your most challenging point of the weekend?
The judging standards were overall very fair, but there was also some variances between some of the standards. You want instant replay, but you can’t have it 
.
What impact did competing in the Regionals have on your outlook as a CrossFitter?
I’m going to be faster, leaner and stronger next year!
How will your training regiment change in preparation for next year?
I would like to have a designated training time where I can focus on my lifts and skill work.
Amie
What was your favorite part of regionals?
Being there as a coach and cheerleader was awesome! Seeing our team give 100% on every rep was so amazing! I also really liked the camaraderie of the crowd and how encouraging everyone was! Hanging out with our team so fun, kind of like summer camp for CrossFitters .
What was your most challenging point of the weekend?
Watching our athletes get a no-rep! It was heartbreaking to see them giving all out effort and the rep not count –it was hard to see sometimes why it didn’t count.
What impact did competing in the Regionals have on your outlook as a CrossFitter?
I haven’t ever wanted to compete. This weekend was AWESOME, and I was really inspired to work towards competing next year!
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