Archives for October 2008

Happy Halloween!!

HALLOWEEN WOD – "SPOOKY FILTHY 50"
Complete 50 Reps Each For Time:Img_0111

  Box
Jumps
,
24" box
  Jumping
Pullups

  Kettlebell
swings
,
1 pood
  Walking
Lunges
, 50 steps
  Knees to
Elbows

  Push Press,
45 lbs.
  Hip
Extensions

  Wall Ball
shots,
20 lb. M / 15 lb. W
  Burpees
  Double
Unders

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Pick Your Flavor – Cindy or Mary

CrossFit Benchmark WOD’s

Max Rounds in 20 minutes of your choice of either:

"Mary"                        or                           "Cindy"
Handstand Pushups                                  5 Pullups
10 Single-leg Squats
(vid 2)                          10 Pushups
15 Pullups                                                   15 Squats
(air)

Compare to March 2008.
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Mia’s Birthday Workout

Mia wrote the following workout for us to do for her Birthday Workout.
HAPPY BIRTHDAY MIA!!
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WOD – "Mia’s Birthday Workout"
  20 – 15 – 10

  • Burpees
  • AbMat Situps
  • KB Swings

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Snatch and Form

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WOD
For Load (or Technique Practice)

1-1-1-1-1-1-1 rep rounds

CrossFit instructional videos:
Burgener Warm-up…[wmv][mov]
Pressing Snatch Balance…[wmv][mov]
Heaving Snatch Balance…[wmv][mov]
Snatch Balance…[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)…[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)…[wmv][mov]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)[wmv][mov]

Lindsey is a good lifter and has great movement, so she I like to use her photos as good demos of the Snatch.  The critiques of her are nit-picky to her benefit, and also for us all to learn from and keep in mind in our own lifts.
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Good setup       First pull to the power position (a little early arm bend, which indicates she is pulling with her arms a bit), and gets great extension -though a little over arched.  Note the height of the bar in the 4th, 5th, and 6th photos.  It reaches it’s full height in her extension and never needs to go higher because she pulls under it, receiving the bar in a full squat below it. 
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Too forward -bar is too far away from the body and she is pulling a bit with her arms.  She gets great extension, but in the 1st set she could pull her lats back more and that would pull that bar back into her body.  In the 2nd set she still lets the bar drift away in the 1st pull, but in the 2nd pull -the extension-she does better about pulling the bar in closer and is able to pull herself straight down underneath the bar in the 3rd pull.  The drift away from her body will cost her heavier lifts.  Her great hip extension and shrug here saves her.
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Nice work, Lindsey!

October 29, 2008

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Gymnastics

Skill Practice: Overhead SquatsPa280137_2

WOD:
3 Rounds for Completion of:

  • 3 Skin the Cats
  • 3 Forward Rolls
  • 5 Box/Bench Dips

Game: Medicine Ball Throws

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Hip Smokin’ Midline Stabilization

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WOD
For time:

Men -135 lbs./Women -95 lbs.

10 Squat Cleans   [wmv][mov]
   
50 GHD Sit-ups
[wmv][mov]

8 Squat Cleans
   
40 GHD Sit-ups
6 Squat Cleans
   
30 GHD Sit-ups
4 Squat Cleans
   
20 GHD Sit-ups
2 Squat Cleans
   
10 GHD Sit-ups

If you haven’t done many GHD situps, use the AbMat!!

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Deads…and a little Single-arm Snatch to top it off!

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For Load:

            3-3-3-3-3 Reps

Scapular Finish for Deadlift, Mark Rippetoe …[wmv][mov]
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Improvement and progress that needs to be commended.  The Deadlift has long been Cullen’s nemesis and the last 2 month’s are proof that training one’s weaknesses makes them a strength.  There is a slight fullness in his mid-back but it is still safe and he keeps his mid-line stable.  Strong work, Cullen, for being willing to go back to lighter loads and work the form, building your basics to enable you to lift larger loads well. 
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PR!                                   PR!                                    PR!
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Congratulations to Jason and Sara!  They had an ultrasound that definitively shows they are having a son!  It seems Jason is pretty excited about that and a 40kg (88 lb.) single-arm barbell Snatch was his way of cheering about it!

Izzy’s Sunday -A Little of Everything

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Welcome to CrossFit, Lauren!!                    ????

Free Saturday – “Caleb”

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WOD -In Memory of Caleb

8 Rounds For Time of:

  • Run 400 Meters
  • 8 Lunges (per leg)
  • 8 Box Jumps -as high of a box as you are able

 Post time and size of box.

Read Caleb’s Story at Eugene CrossFit.

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Got Boxes?

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Ready for launch….          ….and…take off!

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Hey!  Wouldn’t have recognized this stranger if it weren’t for the head phones!  Welcome back from fire season, Bill!