Archive for February, 2012
Posted on 29. Feb, 2012 by Amie.
Open WOD #2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
To complete this workout you will need:
*Plates to load to the appropriate weights for your gender and age group
Post score to comments.
Dealing with the doubters, Livxfit
Mental Toughness, CrossFit Invictus
Post thoughts to comments.
Posted on 28. Feb, 2012 by Amie.
Work to a heavy Power clean
4 rounds for time of:
Post power clean loads and WOD time to comments (YAY BURPEES!).
Rest is as important to CrossFit as the WOD itself. Though you never ever want to miss out on a WOD, we all have to respect the rest days. Great gains are made when you allow your body sufficient time to recover, and part of that is getting plenty of sleep each night. Darrell White (aka “Bingo”) is a veteran CrossFitter and doctor. Bingo discusses sleep patterns in this episode of CrossFit Radio.
Today’s skill focus lands on pull-ups! Whether you are “stuck” on a certain color band and frustrated you can’t string pull-ups together, or you are trying to perfect the butterfly, pull-ups require practice. Your hands will hurt at first, and you may experience a tear here and there. Stick with it because they do get easier.
Below are a couple of tutorials….ask your coach for questions and advice on how to advance your technique!
Butterfly kipping pull-ups by Speal:
Speal is a CrossFit all-star – check out his video of 106 consecutive pull-ups:
(If you missed this MWOD on pull-ups, be sure to watch it too!!)
Post thoughts to comments.