Archives for June 2008

Snatch and Form

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WOD
For Load:

          1-1-1-1-1-1-1 Rep Rounds

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Many of us worked the basic drills of the Snatch with light weight, practicing the movements, the overhead squat, building our foundations, being patient with technique.  We do that so we can do well with heavier loads as we get better and stronger at form.  It reminded me of the essay on What Is Virtuosity? and thought it appropriate to share it again as a reminder to us all.

Learning these basic movements and skills, learning them well and
maintaining good form as a base to build on is what we strive for.  As
form improves in the movement, we can then start to introduce loads and
intensity. 

Jon Gilson, of Again Faster, has written yet another article that perfectly ties in with this.  I have been hammering several of you on your squat lately, asking you to do multiple "wall squats", working that uprightness in the squat.  This essay perfectly illustrates why.

A Case for the Upright Squat

by Jon Gilson      
      
   
 
 
 
   
      

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The upright squat—hips under the shoulders, back arched, weight on the
heels—requires tremendous strength, stability, and motor control.  It’s
less-than-upright cousin, the powerlifting squat, requires the same,
although it puts the hips behind the shoulders and the torso at a
forward angle.   

There is no question that the powerlifting
squat allows athletes to move greater loads.  Simple observation
adequately proves this point.  The end goal of the powerlifter—to put
up the biggest total possible—is borne out again and again using this
method. 

We do not practice the squat as an end in itself, but rather as a steppingstone to the high-power Olympic lifts.

Nonetheless, my athletes are taught to strive for a perfectly upright
torso, bypassing the weight-bearing advantages of the powerlifting
squat.  The reason is transferability. 

Given our goal of
developing athletic power, it is not enough that my athletes possess
the ability to move large loads.  They must also be able to move them
long distances extremely quickly.  In addition to maximizing strength,
we seek to maximize speed and range of motion.  For this reason, we do
not practice the squat as an end in itself, but rather as a
steppingstone to the high-power Olympic lifts.

Proper
execution of these lifts, in which maximal loads are moved from the
ground to overhead in mere seconds, requires a rock-bottom squat and a
vertical torso.  Due to the dynamic nature of these lifts, any forward
lean unacceptably exacerbates the torque around the hip, increasing the
possibility of failure. 

Again, observation adequately
proves the point.  Snatches and cleans are caught atop upright squats
and brought to standing.  When the athlete is unable to bring the spine
under the bar with the hips directly below the shoulders, the weight
inevitably hits the platform.

While a debate on the
relative merits of powerlifting and weightlifting is beyond the scope
of this discussion, the former does not develop many of the qualities
we want in a well-rounded athlete.  Flexibility stands first and
foremost.  An upright squat, especially in combination with the rack
position seen in a proper clean, demands and develops flexibility in
the legs, back, shoulder girdle, arms and wrists.  This full-body
flexibility is a prerequisite to successful gymnastics—muscle-ups,
kipping pull-ups, planches, straddles, and hip pullovers all require
pliable body parts. 

Add to this the accuracy, agility,
and balance components of the Olympic lifts and their transferability
to nearly any sport, and it’s easy to see why our athletic journey
progresses beyond the powerlifting squat.

Squatting style
is an individual decision, predicated entirely on the reason for
squatting.  If maximal strength is the goal, irrespective of speed, the
powerlifting version is the wise choice.  If the athlete is striving to
move beyond strength, into the realm of speed, power, and wide-ranging
athletic competence, the upright squat serves as the gateway. 

Nicole
demonstrates a fully-transferrable air squat at CrossFit Boston.
Picture courtesy of the author.  For a tutorial on obtaining an upright
squat and additional reasons for doing so, check out Fixing the Squat on Jon’s Mic’d Instructor page.

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Jason Snatched a PR today at 74kg=163 lb. (72kg is his bodyweight)  Really good to see you in here today, Jason and Sara.  We love you both a ton and want you to know how incredibly important you are to all of us!

Northland Hospice 10k/5k Race

We had a great CrossFit Flagstaff representation at Northland Hospice Run today!  Strong work everyone!  (including Keira in the Kid’s 1 mile race and the pancake eating contest!)
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Free Saturday – AND Sunday’s crew – Do Filthy Fifty!

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CrossFit Benchmark WOD -Filthy Fifty
Chipper For Time:

50 Box Jumps, 24" box
50 Jumping Pullups
50 Kettlebell swings,
1 pood/35lb.

Walking Lunges
, 50 steps
50 Knees to Elbows
50 Push Press,
45 lbs.
50 Back Extensions
50 Wall Ball shots,
20 lb. ball
50 Burpees
50 Double Unders                        
-all exercises are links to demo videos

Compare to March 2008.

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Lots of new folks at CrossFit today!  Welcome, thanks for coming, and we hope to see you again!

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Welcome to CrossFit Shana!  Welcome home, Sean!  And strong work, Ben, on your 1st fully as Rx’d Filthy 50!

“Lost In Smoky NorCal” with Sean

Sean has been making heroic efforts to get his workouts in while working at his new job in California.  He has battled heat, no equipment, no workout partners, being watched and guffawed at by the local kids, and he continues to persevere by working in smoky air conditions from all the fires around him.  He has regaled us with his stories and posted his workouts diligently.  Sean, you have inspired all of us and shown what guts you have to continue to train yourself when many of us would have called it all an excuse to not workout.  Today, we commemorate you and shared in your pain…following one of your own prescribed workouts!
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WOD
For Time:
50 Situps
50 Double Unders
50 Situps
50 Lunges
50 Situps
50 Burpees
50 Situps
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They are all cursing Sean’s name about now…

And then some handstands and rope climb practice were in order for some seriously fit people!
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Special Attention

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Nona and Dylan got some special attention from Coach Billy today!  Awesome work on those L-sits!!!

Tabata, Row, Tabata

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WOD

The Tabata workout protocol is: for 20 seconds do as many reps of the
assigned exercise as you can – then rest 10 seconds.  Repeat this for a total
of 8 intervals, 4 minutes total exercise.  Score the lowest number of reps attained in any of the given 8 intervals.

Try to match your squats numbers on each of the Tabata Squat sets in this workout.

Compare to September 2007 and  March 2007.
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Good row, Sara!  Legs are fully extended before she pulls and returns with her arms.

June 24, 2008 – CrossFit Kidz Workout

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4 Rounds for Time of:

  • 10 Wall Pushups
  • 10 Wall Ball
  • 10 SItups
  • 10 Jumping Jacks

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Fire Fighter Chipper!

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WOD For Time:

  • 50 Sledgehammer Strikes (10 lb.)
  • 70m Tire Drag (100 lb.)
  • 15 Pike Pole Hoists (45 lb. bar)
  • 40m Dummy Drag (140 lb.)
  • 20 Hurst Tool Clean and Push Press
  • 70m Farmer’s Walk (75lb. DB’s M, 65lb. W)

Compare to May 2007 and October 2007.
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Jason was running on sleep deprivation today -which translated into a PR on a tough workout!  Nice!
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We had a visitor here with us today from Texas, CrossFit A&M!  Thanks for coming, Dutch!  It was great to have you in Flagstaff!  Thanks also for you help in transporting the weights!
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Lend a hand, get a hand…
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Team Lunchtime!

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WOD
Teams of 2 Complete:
3 Rounds For Time of-

Share the load as you wish, one person works out at a time, except run together.
Time ends when both team members finish the final run.

Trainers at CrossFit One World perform the workout.

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Lindsey had SOLID overhead squats today at nearly full load.  Awesome!
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CrossFit Total

WOD
CrossFit Total (click
link for free CrossFit Journal article)

Best of 3 separate attempts for a 1 rep max of each exercise.Img_8056

Compare to April 2008.

 

2007 CrossFit Games Total Highlights Video

We had so many PR’s and so many great photos of the lifts today (an entire 2 GB card was filled!), it was really difficult to choose what photos to post and who to highlight.  Everyone did GREAT and we are seeing SO much improvement in form and focus, and that is why you all are building on your max loads so steadily.  So, I want to congratulate every one of you -on your perseverance toward excellence, patience with yourselves through learning the form, and success in reaching your goals! 

With that said, there were 2 people who I do want to highlight.  These 2 women have struggled with injury and some setbacks over the past few months.  Today, we all were incredibly excited for them as they set several PR’s in  the individual lifts and in their CrossFit Totals.  Isabelle and Amanda, our POWERHOUSES!!  Strong work, Girls!  Isabelle got a 554 Total (up from 528) with a 120kg Deadlift – that specific lift having been a challenge for her in the past!  Amanda got a 515 (up from 501) Total with a 105kg Deadlift – also a lift she has been struggling with and had a previous PR of 80kg!
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These are women you just don’t want to mess with…
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