Take a look…
A few things to notice when watching this video…
1. Notice when they show the bar path from the side how she pulls the bar back into her hips, and how it remains close to her body throughout the lift.
2. How high and fast she brings her elbows around on the clean.
3. Notice the depth in her landing position and think about the flexibility required to get into that position. So make sure you stretch!!!
4. Her overal explosiveness and dominance over the bar. When she receives the bar in the snatch, clean, and jerk it looks like bullets would bounce right off of her. She is crisp and dominant.
Workout:
800m run
3 rounds
7 hang squat clean (135/85)
15 Kettle Bell Swings
finish with and 800m run
so its an 800m run sandwich with the 3 rounds in the middle.Only run at the start and finish.
Wrastling
Over the past three months Sparky has been training in Jiu-Jitsu with Garth Taylor. Today he had his first tournament and it was exciting to see him putting his hard work to the test. Good work in taking on a new challenge, keep up the diligent work.
Fridays Workout
5×5 front squat
then:
AMRAP 15 min
5 ring dips
10 box jumps
15 thrusters (65/45)
Slap Chop!!!
You may be asking, what does this video have to do with fitness??? Good question.
Wednessdays Workout:
400m run
100 push ups
every break in push ups, run 400m
Score number of runs and time
Thursdays Workout:
1 rep max power Snatch
then: 4 rounds
1 minute handstand hold
1 minute max pull ups
1 minute max reps weighted sit ups
1 minute rest
Lets do it!
Crossfit Disco! Sounds like fun right? The people in the vid gave it a try but I say we could do way better. Get your bellbottoms, afro’s, and platform shoes ready. Next special occasion we are so doing it!
Workout:
5×5 push press
then:
10-9-8-7-6-5-4-3-2-1
Maneaters (45/25)
box jump
Maneater = push up+dumbell row+squat clean thruster
Love burpies
I know it looks like it is in fast forward when they are doing burpies, its not. They are flying, and the guy on the right only weighs 135! Incredible the way he pulls 275 at that weight. Vid from the 09 crossfit games, FYI
Workout
5 rounds for time
5 dead lift (275/185)
10 burpies
Such a grind
I dont care how you pronounce Fridays workout, it is quite a grind.
“Grindy”
10 Clean and Jerk (135/85)
5 rounds of Cindy
10 clean and jerk
5 rounds of cindy
10 clean and jerk
Remember!!!
Tomorrow is make up day, come to class and you get to pick any workout that we did this week.
BE THERE!!!
Controversy
Tyler Smith in ready position
A bit of controversy surrounding todays workout. It was the long chipper:
1000m row
800m run
100 sit ups
50 KBS
40 box jump
30 push ups
20 K2E
10 burpies
Due to some confusion caused by my screw up, the first 2 classes of the day did not do the 800m run that was supposed to follow the row. I apologize if this prevented you from having accurate measures based off of your last try. And sorry if you came tonight and had to run unlike the mourning classes, that was painful.
Remember Sundays class is a make up day for any of this weeks workouts you want to test yourself on.
Discomfort?
Shawn Padilla recovering from a 1 mile row
http://media.crossfit.com/cf-video/CrossFitSnohomish_CharityHeavyFran.mp4
What is it about this simple combination of thrusters and pull ups that puts you in so much pain? One benefit of doing workouts like this is increasing tolerance to discomfort. By pushing our limits in the gym we can learn a lot about functioning under adverse conditions.
Check out the video link of a girl doing Fran with the mens weight and chest to bar pull ups. Legit!!!
“Fran”
21-15-9
Thrusters (95/65)
pull ups
Birthday Girl
Katie has recently started taking crossfit classes to prepare for the upcoming swim season. To celebrate her 16th birthday there was an 80’s themed urban rebound class today. I bet that got pretty hectic.
Workout
“831 Total”
1 rep max back squat
1 rep max press
West cliff mile for time
Day one in the books
Nick McKay goin big!
Great job today everyone at the 5pm class. All the support, encouragement, and effort really made it one of the best classes I have ever been a part of.
Some notable improvements:
Janice: 12:21-11:32
Shawn: 10:21-9:39
Paige 9:44-9:01
Dana: 14:04-12:15
Niall completed as Rx! in 10:57
Others doing it for the first time
Steve 10:44
Tina 11:06
Kate 12:07
Nick 11:00
Janet 11:47
Becky 11:08
and Russ Smith with 7:58!
“Helen”
3 rounds for time
400m run
21 KBS (53/35)
12 pull ups
831 in Action
