Archive for June, 2009

Snatch

Rest Day

or practice Olympic Snatch technique.

“What ever the mind of man can conceive and believe, it can achieve.”

- Napolean Hill

Post WOD and still managing a smile.

Picture of the inaugural CrossFit Feel Good Group Class. Post WOD picture.

Thanks to Nathan,Trish, Matt, Simon, Mrs Tom, Jimmy, Dave and Nicola.

Today’s WOD

100 Burpees for time.

Leonardo Da Vinci's Vitruvian Man

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Use jumping pull ups if you can’t do pull ups or they leave you during the workout. Use what ever sit ups you like but record them so you can compare next time. Squats, same as always thighs to just below parallel.

Record all you reps for each interval but remember your score is the lowest amount of reps in one 20s work interval for each exercise and you should aim to improve this score.

Remember: First Group class tonight downstairs in the group fitness room at 7:30pm.

Mick Shaw (CFX) and Me

5 Rounds for time of:

10 push press

20 push ups

400m run

Knees to Elbows

Rest Day

or

3 Rounds for time of:

10 Deadlift

20 Knees to Elbows

500m Row

Use your 10 rep max for the deadlift. Get your knees as high as you can if you can’t get them up to your elbows keep the arms as straight as possible.

And now for some poetry.

“Self Pity”

I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.

D.H. Lawrence

Hossein Rezazadeh Clean and Jerk World Record 263kg Athens Olympics 2004

“Grace”

30 reps for time:

60kg Clean and Jerk.

Scale weight as requird.

“The King of Lifts”

Clean and Jerk is the lift in which you can get the most weight overhead and is therefore called the King of Lifts.

3 rounds for time of:

Walking lunge, 30 lunges

50 Squats

25 Back extensions

Heavy Day

Back Squats

1-1-1-1-1-1-1

This means warm up do some practice sets then go heavy. You should be pushing out single reps and barely being able to move the weight but still maintain technique. If your technique collapses or you can’t complete the rep back off the weight a little and go again.

Give yourself plenty of rest between sets to recover and give it your best on the next one but at the same time stay warm. Remember you should be trying to move the weight quickly but the weight should be enough that you have to really push throught the rep.

Rest Day

or

practice your olympic lift technique. Clean and jerk and Snatch.

5 rounds for time of:

21 Thrusters 30kg

21 Double unders or tuck jumps

Double unders is skipping with a rope but making the rope pass under your feet twice each time you jump. Tuck jumps are when you jump up and try and get your knees as close to you chest as possible. Now remember it’s all about keeping the power output up which also means the tempo of movement so if you can’t double under consistently use the tuck jumps. This also means if you have to reduce the weight to keep the tempo up go ahead. That doesn’t mean choose a weight that is easy you want a weight you will need to rest occasionally but not one so heavy you can only do 1 or 2 reps at a time.