Archive for 'WOD'
Wednesday WOD, April 25, 2012
Posted on 24. Apr, 2012 by Amie.
Warm up:
3 rounds of
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press
WOD:
As many rounds as possible in 15 minutes of:
5 Clean and jerk (135 lb./95 lb.)
10 Toes to bar
15 Box jumps
Post completed rounds to comments.
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Jayshawn Augusto is in fifth grade. Jayshawn is also basketball sensation, a dribbling genius, and is the fastest 11-year old on the planet when it comes to the 1-mile run. To be clear – he runs a mile in 4:50!
Oh yeah, and he does 200 pushups, 200 situps, and 150 one-leg squats every night before bed.
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Tuesday WOD, April 24, 2012
Posted on 23. Apr, 2012 by Amie.
Strength:
Work to a heavy snatch (see note below)
WOD:
As many rounds as possible in 12 minutes of:
1 Rope climb or 5 pull ups
15 Push ups
Post snatch loads and WOD time to comments.
NOTE: When you snatch and clean and jerk, the weight will try to pull you forward. Your job is to STAY BACK and counterbalance the weight. Stay back, engage those hamstrings and keep the bar close!!!
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TCU Community Farmers Market & Art Fest
Cowtown Farmers Market will be at the TCU Community Farmers Market & Art Fest will be from 3 to 5:30 p.m. on Wednesday, April 25, behind Sadler Hall.
Shop for fresh, local produce; cut flowers and plants; soap and bath products; bread and baked goods; hot tamales; and a variety of arts and crafts.
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Know thy body, q.equinox.com
A beer drinker’s primal story, Mark’s Daily Apple
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Monday WOD, April 23, 2012
Posted on 22. Apr, 2012 by Amie.
“Regionals week”
Skill:
Proper hang clean technique
Strength:
Work on power/hang cleans for 15 minutes
WOD:
For time:
500m Row
100 Air squats
15 Hang cleans (205 lb./105 lb.)
Post time to comments.
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Big weekend for the Roosters!! Kyle and Debbie got married!! Lokey and Ellen got married too!! We wish both couples much health and happiness in their new lives together!!!
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Homework to CrossFit – Karli Kirk, CrossFit Games
A fight to remember, CrossFit Journal (free download)
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Set-Up and Positioning in the Olympic Lifts Part 2 (Journal Preview):
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Friday WOD, April 20, 2012
Posted on 19. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Bar presses
Skill/Gymnastics:
Kipping on rings
WOD:
800m Run
(8 rounds of: 10 Pull ups, 10 Ring dips)
800m Run
Post time to comments.
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Bullet proof coffee, The bullet proof executive
Pros and cons of bullet proof coffee, Paleohacks.com
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Fenway Park turns 100!! This Diamond is Forever:
“And you MUST call it a “ball park.”
“Oh yes!” Lucchino said. “We don’t allow people to use the S-word. We fine people $5 if they use the word ‘stadium.’”
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Thursday WOD, April 19, 2012
Posted on 18. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Bar presses
followed by the Burgener warm up
Skill/Gymnastics:
1 minute Plank
Strength:
Max Snatch
Watch this video for tips from Natalie Burgener!
WOD:
Max Clean & Jerk
Post loads to comments.
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Max snatch AND max clean and jerk in the same day?? Be still my heart 
And before you decide, “I can’t do THAT”, realize a snatch and a clean and jerk both are just a jump and a land. If you can jump, which you can, then you can snatch! I know, I know, it’s a little scary, but it’s SOOOO much fun!! Don’t worry if you haven’t ever lifted either – plenty of coaches will be on hand to coach you up and not let you get hurt.
Ok, so my advice for today:
1. The Burgener Warm up, snatch and clean and jerk can be a little overwhelming, especially if you haven’t ever done them before. Whatever you do, don’t go watch a bunch of videos on youtube because there are some REALLY BAD technique videos out there. Visualize GOOD TECHNIQUE, and your body will do it. Get in your mind that when you snatch, you look like this:
Visualize yourself pushing your body DOWN under the barbell. Get out of your head that you have to pull the barbell up to you – instead, think about pushing your body down under it.
2. When you watch these videos, pick one thing to watch at a time. First, watch the feet. No one jumps high. They jump HARD. Quick feet are a big deal. Move yours as fast as possible from your jumping position (under your hips) to your landing position (slightly outside of your shoulders).
3. Read up on clean and jerk and be prepared to move your elbows and feet fast. It’s called SPEED THROUGH THE MIDDLE, and speed is critical to all Olympic lifts. I’m not talking pulling the bar up fast and bending your arms -that’s actually really slow. I’m talking about getting a big shrug (FINISH!) and pushing your body down under the bar (see #1 above.). Shoulders lead, arms follow. Read up on SPEED here.
4. My last piece of advice is to get your mind out of the way. That’s going to be hard because I just told you to watch all of these videos and read a bunch of stuff, right?? The information is there for your reference, but don’t feel like you have to remember ALL of it when you get to the gym. The coach will tell you what to do, so no worries! Lift and have some fun.
Oh, one more thing. The videos above are Olympians; they train only to lift ginormous amounts of weight. There is no pressure for you to move a ton of weight today. Focus on technique first – heavy weights follow technique, not the other way around.
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