CrossFit Seven

Thursday WOD, 3/4/10

Posted on 03. Mar, 2010 by Amie.

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“Karlie and Amie’s Birthday WOD”
Snatch, 2 reps per minute for 20 minutes
Followed by Clean and Jerk
1-1-1-1-1

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Vladmir Sedov is a world champion lifter. Below is a frame-by-frame picture of Sedov’s 94kg snatch. Notice in the first three frames, his back angle stays the same, shoulders over the bar (this is the same starting position as deadlift and cleans) – the only thing that moves are his legs, driving the bar up.

In the fourth frame, the bar is in the “mid thigh” position ( his is actually a little higher than mid-thigh), followed by the fifth picture, where he hits his “pockets”. Pockets are so important because hitting that position initiates the third pull, the all important “finish”. Every time you snatch or clean, you HAVE to hit the pockets – HAVE to. If you jump from mid-thigh, you will miss the lift every single time. (Read that again, and let it sink in.)

The sixth picture is awesome – he is finishing the pull. When you hear a coach tell you to “FINISH IT”, this is what they mean. You have finished moving that bar up as far as it will go. When you finish the third pull, that’s the time you start moving your body down quickly to meet the bar – you do not bring the bar up to meet your body – your body goes down to meet the bar. If you look closely at the sixth picture, it looks like both the bar and Sedov are going up. However, in reality, the bar is moving up, and Sedov is moving DOWN.

The last two frames are Sedov locking out the snatch, fulling receiving the bar. Notice his feet aren’t crazy wide – they are in the landing position. Also, check out the height of the bar in the last frame – it’s the same height as in the sixth frame. Sedov brought his body under the bar and didn’t bend his arms to bring the bar up to him.

Snatches are tough and require great patience. The biggest obstacle you will face is getting your mind out of the way and trusting your body will move as it should. Practice the Burgener warmup every day to solidify your footwork and get into your head where each position is. Practice snatch balances to get the speed through the middle. Most of all, focus on hitting your pockets with each lift. Perfect practice makes perfect.

Here is the video of Sedov’s snatch detailed in the still frames above.

Post questions and thoughts to comments.

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Meet Lori, one of the 6 a.m Roosters!

Posted on 03. Mar, 2010 by Amie.

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Lori has been CrossFitting for two years and is a regular at the 6 am Rooster Class. Lori sat down for Q&A last Friday and tolerated my endless questions following a very tough WOD.

What is your favorite WOD?
Lori: I like this one! I guess whichever one is the current one.

What is your least favorite WOD?
I like them all!

Why did you start CrossFit?
It is the best, THE BEST, way to stay in shape.

Tell me about your fitness background.
I’ve been active all of my life, whether it was aerobics, Pilates, etc. I started CrossFit a couple of years ago when it was a “bootcamp”.

The Roosters are really lively for 6 am! What is the 6 am class really like?
AWESOME! I like coming at 6 am, and I’m done for the day!

Have you noticed anything different about yourself since you’ve been CrossFitting?Oh yes! I’m much stronger! I find myself picking up groceries the proper way! I can lift things and move things easier than I ever had been able to.

Oh, and you know what else I love about CrossFit Seven? You guys are great about diet, telling us what to eat and giving us ideas with food!

Lori and I then ventured off into a great Zone/Paleo diet discussion! An outstanding resource to start Zone/Paleo is CrossFit Journal issue 21 .

(If you want more information on diet/Zone/Paleo, or if you are wanting to tweak your diet because you are tired, just not feeling well, or whatever your case may be, let any of the trainers know, and we can help you out!)

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Wednesday WOD, 3/3/10

Posted on 02. Mar, 2010 by Amie.

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From the wall of CrossFit Northwest Arkansas (NWA) (painted by one of their trainers!)

Skill Work
3×3 Deadlift

WOD
3 rounds for time:
1 minute max rep wallball, 20 lb. ball men/14 lb. ball women
1 minute max rep pullups
Run 400 m
Rest 1 minute

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Tuesday WOD, 3/2/10

Posted on 01. Mar, 2010 by Amie.

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Four rounds of work, each round is capped at five minutes. Row first, followed by max reps of work – the row/work portion of the round must be completed in three minutes, followed by two minutes of rest.

Round 1
Row 500m
Max rep pullups
Rest two minutes

Round 2
Row 500m
Max rep pushups
Rest two minutes

Round 3
Row 500m
Max rep squats
Rest two minutes

Round 4
Row 500m
Max rep box jump

Post total reps to comments.

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Pictures from Monday 6 p.m. class!