Archive for 'Olympic Lifting'
Wednesday WOD, March 21, 2012
Posted on 20. Mar, 2012 by Amie.
Strength:
Work to heavy power clean
WOD:
Press 2-2-2-2-2
followed by 100 sit-ups
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Saturday, March 24
PALEO POTLUCK!!
We will have 9 am Saturday class, followed by Games WOD at 10. After the Games WOD, stick around for PALEO POTLUCK!!
Bring a dish to share (something healthy, and if you can Paleo it up, go for it!).
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We are what we choose to be, Livxfit
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OLYMPIC LIFTING: Jumping and Landing
In Olympic lifting, there are only two positions your feet need to go: the jumping position (feet under your hips) and the landing position (feet slightly outside of your shoulder). And, chances are, if you miss a lift, it’s because your footwork got out of whack — 90% of all missed lifts are missed because of footwork.
We’ve talked before about jumping and landing, and it’s absolutely critical that your feet hit these two positions consistently, 100% of the time. Not 85% of the time. Not 99% of the time. 100%.
The only way that can happen is to drill footwork and practice, practice, practice. The more you practice, the more confident you will become in the lifts and in your technique. Watch the video below to learn more about jumping and landing!!
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Monday WOD, March 5, 2012
Posted on 04. Mar, 2012 by Amie.
WOD:
For time:
25 Handstand push ups
50 Toes to bar
800m Run
75 Push presses (75lb./55lb.)
150 Double-unders
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WOD 12.2: The Ladder of Snatches…
The latest WOD for the Open, the snatches, involved a very technical movement. Snatches are kind of like double unders – you either love them or hate them, and you are either good at them because you’ve practiced, or you think you are “bad” at them because you’ve avoided them.
When I saw the WOD was snatches, I was giddy because the WOD was a movement that I really liked (and yes, if it was a WOD of 5,000 double unders, I would have been very, very sad 
). I joked with the Thursday class that prior to WOD #1, I got 100 text messages that all said the same thing, “YAY BURPEES!”, but not one person sent a text that said, “YAY SNATCHES!!” And what was really funny is that more than one person told me, “When I saw what the WOD was, you were the first person I thought of” -haha! It’s no secret, this WOD was one I definitely looked forward to.
Once the WOD was announced, I received many calls/texts/email on strategy, what to do and how to approach it. I think this WOD, more than any other, was a mental battle. And every person I talked to, I told them the same thing, “Visualize driving your body down under the bar. The body achieves what the mind perceives. All snatches start with a blank canvas. We visualize the snatch first so that our bodies can reproduce it accurately. Don’t think…SEE.” You have to get out of your own head and focus on the feel, rather than the outcome.
And, as we all learned, this WOD was tough. It pushed every athlete farther than maybe they ever imagined, and more than once, I saw people lift more than what they thought they were capable of. Saturday was AWESOME, and I loved watching every single person battle through!!
What have you learned from this WOD? If your first thought is, “I suck at snatches”, you MUST erase that thought from your mindset. There is a HUGE difference between being bad at something vs. being a novice at it. If you are a beginner and just learning, you are working towards perfecting your technique. That is OK! Use your lifts to learn from them. “Bad” is when you don’t care about technique and just want to rip heavy weight around. There is a HUGE difference between those two camps, and every day you practice, you prove you are not “bad”. Get in the mindset you are “learning” and continue to move forward!
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Thursday WOD, February 9, 2012
Posted on 08. Feb, 2012 by Amie.
Strength:
Work to a heavy power snatch
WOD:
As many rounds as possible in 12 minutes of:
7 Push presses (115 lb./85 lb.)
10 Overhead squats (115 lb./85 lb.)
20 Sit ups
WOD Demo with Laurie Galassi and Jussi Mutikainen – video [wmv] [mov]
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Monday WOD, February 6, 2012
Posted on 05. Feb, 2012 by Amie.
WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53 lb./35 lb.)
60 Sit ups
70 Burpees
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Have you registered for the CrossFit Open yet?
Check out Karyn Marshall’s athlete profile, the first woman in history to clean and jerk 300 pounds:
”I competed in the 2011 Reebok CrossFit Games and had a blast! On 8/23/11, I was diagnosed with breast cancer. I had surgery, radiation and just finished chemotherapy on 1/19/12, which gives me a month to get ready for the Open. I felt good enough to begin training on 1/31/12. I have an uphill battle but I am excited to begin this journey of showing cancer that it cannot hold me down for long.”
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Bob Harper (coach on The Biggest Loser) talks CrossFit:
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Thursday WOD, February 2, 2012
Posted on 01. Feb, 2012 by Amie.
WOD:
Work to a heavy Clean and Jerk
followed by:
3 sets of 2 rep clean pulls
Post clean and jerk loads to comments.
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“If you want to finish correctly then it is advisable to start correctly.”–“The First Pull” by Michael W. Favre, M.Ed., Director of Olympic Sports Strength & Conditioning University of Michigan, Original version published in USA Weightlifting Magazine Volume 25, Number 1, 2006:
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The point of explosion by Coach Burgener:
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