For weight
Bench press (and you did not think CrossFit would help you prepare for spring break!)
5,5,3,3,1,1,1
then
Squat clean
1,1,1,1,1
The squat clean work is more for technique than weight. Do not do power cleans for this. Focus on receiving the bar in a nice deep squat and then standing up.
Post weights to comments.
Friday, 03/04/11
CrossFit Friday!
The focus of this week is a couple of the less common gymnastics movements combined with some bread and butter running and deadlifting. The reason that we spend so much time on bodyweight type movements is that they form the basis of more complex weighted movements and provide vital coordination which transfers to every bit of our lives.
Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, shoot a rifle, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.
This tendency is dangerous as it attempts to build more complex skills on a shoddily constructed foundation of basics. More than dangerous, it can lead to gaping holes in technique or competence which can cause injury in the weight-room or deadly mistakes on the battlefield.
Take the time to be experts in the basics. Meet in the ’62 room at 0530 tomorrow morning.
For Time:
Run Comm/Supe’s Loop (500m)
In '62 room:
25 windshield wipers
25 Deadlift (225/155)
25 pullups
Run 2 x Comm/Supe's Loop(1000m)
Run to Hayes:
3 rounds:
5 Hand-Stand Push-ups or wall climbs
10 jingle-jangles (10 yard shuttle run where each length counts as 1 rep so down and back = 2 reps)
15ft rope climb
Run 1 lap with medicine ball
Run Comm/Supe's Loop(500m) and finish in '62 room
Post time to comments
The focus of this week is a couple of the less common gymnastics movements combined with some bread and butter running and deadlifting. The reason that we spend so much time on bodyweight type movements is that they form the basis of more complex weighted movements and provide vital coordination which transfers to every bit of our lives.
Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, shoot a rifle, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.
This tendency is dangerous as it attempts to build more complex skills on a shoddily constructed foundation of basics. More than dangerous, it can lead to gaping holes in technique or competence which can cause injury in the weight-room or deadly mistakes on the battlefield.
Take the time to be experts in the basics. Meet in the ’62 room at 0530 tomorrow morning.
For Time:
Run Comm/Supe’s Loop (500m)
In '62 room:
25 windshield wipers
25 Deadlift (225/155)
25 pullups
Run 2 x Comm/Supe's Loop(1000m)
Run to Hayes:
3 rounds:
5 Hand-Stand Push-ups or wall climbs
10 jingle-jangles (10 yard shuttle run where each length counts as 1 rep so down and back = 2 reps)
15ft rope climb
Run 1 lap with medicine ball
Run Comm/Supe's Loop(500m) and finish in '62 room
Post time to comments
Thursday, 03/03/11
For weight:
Hang power snatch
3,3,3,3,3
Post weight to comments
Start with the Burgener Warm-up
Then check out this video with some snatch coaching
Finally check out this one with Coach Burgener talking specifically about the hang power snatch
Hang power snatch
3,3,3,3,3
Post weight to comments
Start with the Burgener Warm-up
Then check out this video with some snatch coaching
Finally check out this one with Coach Burgener talking specifically about the hang power snatch
Wednesday, 3/2/11
"Kelly"
5 rounds for time of:
Comm/Supe's Loop (rx'd at 400m, but we thought we'd do the outdoor loop to save you from the stairs!)
30 box jumps (24"/ 20")
30 wall ball shots (20 lb / 14 lb)
Post time to comments
Compare to 2/1/10
5 rounds for time of:
Comm/Supe's Loop (rx'd at 400m, but we thought we'd do the outdoor loop to save you from the stairs!)
30 box jumps (24"/ 20")
30 wall ball shots (20 lb / 14 lb)
Post time to comments
Compare to 2/1/10
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