Posts Tagged by snatch
|April 14, 2014||Posted by Michael Aaron under WOD|
Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Kelly 4p: Open Gym- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Kelly 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Power Snatch: Every minute on the minute for 10 minutes: 1 Power Snatch. All reps at the same weight. B. 3 Rounds For Time: 500m Row 21 Power Snatch (95:75 / 65:55)** **(men Rx+ : men Rx / women Rx+ : women Rx) And coming tomorrow… 8 Rounds For Time: 3 Body Weight Back Squats 10 pushups** 200m run **Mod for pushups is incline pushups 1:1. 24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.
|March 10, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Michael 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Kelly 4p: Open Gym- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Kelly 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Strict Pullups: Every minute on the minute for 7 minutes: 15 seconds max rep strict pullups* (may break up into multiple sets) 45 seconds rest *No Bands. Sub segmented pullup + negative (3 seconds) B. 3 Rounds For Time: 10 Goblet squats (32kg/24kg) 10 Burpee pullups** **Sub 10 Burpees + 10 Jumping Pullups. And coming tomorrow… Deadlift: 4 sets of 4 workups in 12 minutes. Finish with a heavy set of 4. B. For Time: 0:00-4:00 minutes: 300m shuttle sprint (30 x 10m) Rest remainder of 4 minutes 4:00-8:00 minutes: 300m shuttle sprint (30 x 10m) Rest remainder of 4 minutes At 8:00 minutes 4 Rounds For Time of: 100m shuttle sprint 4 Kettlebell snatch (left arm) 4 Overhead Kettlebell backward lunge steps (left arm) 100m shuttle sprint 4 Kettlebell snatch (right arm) 4 Overhead Kettlebell backward lunge steps (right arm) Post splits for each 300m shuttle and time for 4 Rounds.
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|January 5, 2014||Posted by LisSaunders under Uncategorized||
Big 2014 goals: by Coach Lis Just like every month, we’ve erased the Goals board at the gym & there’s a blank slate just waiting for everyone to add new goals for the month & the year. Think of it as your community accountability partner. That goal will be up there all month, encouraging you to get after it with every training session! I’ve got some big goals to post on the board that I also want to share here on the blog, using you guys as my unofficial accountability partners moving into 2014. This year I’ll be stepping back from the day-to-day operations of CrossFit Midtown to explore a few of my other passions… business coaching & personal training. I’ll still be coaching classes, leading intros & training regularly at CFM. I’m also starting a local business coaching group to help Atlanta area CrossFit affiliates & other small gyms become better businesses. And I’ll be doing some personal training at CFM & around the Atlanta area. I often marvel at the power of the CrossFit rumor mill & the awesome stories I hear about myself! So I just want to set the record straight that I am NOT leaving CrossFit Midtown. I’m still part owner of this business & will continue to be an active part of this community I love so much. This month we’ll be hiring a full-time Operations Manager to take CFM to the next level. If you want more details on the Operations Manager position (maybe you know someone who’s a great fit!?!), or have any feedback or questions at all for me, please email me or snag me at the box. What are your big goals for 2014? Post in the comments! Congrats to all who set & achieved goals in December. Post your new ones at the box this week! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Raul 8p: Open Gym- Raul Workout of the Day (WOD)A. Back squat: 5 @ 65%, 5@70%, 5@75%, 5@80% of 1-rep max B. As many rounds & reps as possible in 12 minutes: 10 lateral box jumps 24/20″ 12 wall balls 20/14# 14 abmat situps And coming tomorrow… A. Snatch: 2-2-2-2-2 B. 5 rounds for time: 10 walking lunges (5 ea leg) 10 Russian kettlebell swings 70/53 10 hand-release push ups
|December 16, 2013||Posted by LisSaunders under WOD||
Staying presentby Coach Amy In a recent post I encouraged you to check in on nagging aches & pains and be sure you’re not overtraining. How’d it go? Hopefully you’re still training hard and are injury free! Today I want to talk about staying present during your workouts. This is an important key that a lot of people miss, especially once that clock starts and all you can think is, “I gotta beat my last time!”. When we stay present with what we’re asking our bodies to do, we take ourselves out of autopilot and we actually train a lot better. This runs the gamut from realizing your shoulders just aren’t ready for those butterfly kipping pull ups to feeling so great that you get a 20lb PR. But however you feel, while you’re working out, try focusing on the move: the proper range of motion, maintaining good form, and what muscle(s) you’re actually using. Because I’m a coach I assume everyone is an anatomy nerd like me and I’m always surprised when people don’t know where their hamstrings are. So if you don’t know, ask! Ask what the exercise is working. Ask where that particular muscle is. Ask! Ask! Ask! And then focus on that area with all the attention you can muster. This time of year our brains are full of holidays plans, family gatherings, and other stressful events, and so we head to the gym to “clear our heads”. But don’t just zone out. Channel that stress into laser-like focus on each part of your workout, whether it’s the warm up, cool down or the WOD in-between. And check out this post on how simply visualizing can create huge benefits to the brain and body…it’s what great athletes do, right? They visualize the big win. So here’s your chance. Visualize your big win for 2014, whatever it is! Good luck! Kira & Alyssa at CrossFitMas Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. Snatch:2-2-2-2-2 B. Every minute on the minute for 7 minutes: Complete 15 Lateral Plyo Skier Hops. Then rest 5 minutes… Then, one minute on, one minute off for 10 minutes: 30 Russian kettlebell swings – 70/53 *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Five rounds of work. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round you don’t hit 30 swings, perform a 10 burpee penalty. And coming tomorrow…A. 10 min mobility work B. Goat Day: Choose two skills/movements you need work on. Perform as many reps as possible of goat 1 on odd rounds, as many reps as possible of goat 2 on even rounds. Every minute on the minute for 20 minutes: Odd – Goat 1, Even – Goat 2. Holiday Travel Workout10 rounds: Max effort handstand hold, then Hold :30 at bottom of squat
|December 15, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Donate to Toys for Tots! This is the final week of our Toys for Tots drive and the donations are pretty low at this point. Dontcha wanna make your favorite coach do some burpees? For every toy you bring in this week, the coach on duty will do 10 burpees on the spot! Let’s make a child’s holiday even better AND make our coaches fitter at the same time! Merry CrossFitMas! Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the Day (WOD)A1. Bench Press: 3 (70%), 3 (80%), 3 (90%) A2. Chin Ups: 3 x 10 (1 min rest) B. Complete 5 rounds for time: 3 Power Cleans 75% of body weight 5 Box Jumps 24/20 10 Pull Ups And coming tomorrow…A. Snatch B. Every minute on the minute for 7 minutes: Complete 15 Lateral Plyo Skier Hops, Rest 5 minutes… Then, one minute on, one minute off for 10 minutes: 30 Russian kettlebell swings – 70/53 *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Five rounds of work. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round you don’t hit 30 swings, perform a 10 burpee penalty. Holiday Travel WorkoutFor time: 50-40-30-20-10 Walking lunges Sit ups
|November 18, 2013||Posted by LisSaunders under Goals, WOD||
Get out of your rut! I wasn’t thrilled with my performance at the state powerlifting meet. Yes, I won my weight class & set a new state record with my final squat. But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight. I bench pressed 142#… Been stuck at that same weight for three meets now. And I deadlifted 302#… 40# shy of my PR for that weight class. No, it wasn’t my best meet. But this is the last time I’ll bitch about it. Life is about making progress, constantly challenging yourself and striving for improvement. When you’re moving sideways, recognize it, and find a way out of your rut. When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect. I was frustrated. Stagnant. In a rut. How do I move on from this? So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner. Are you in a rut? Don’t bitch about it. ACT. GO. DO. Stop moving sideways and make forward progress. Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off. Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help. Coach Cassie, Kira & Alyssa. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Lis 4p: Open Gym- Jim 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. Snatch: 3-2-1-3-2-1 B. Complete 4 rounds: 10 right arm KB/DB Snatch 10 left arm KB/DB Snatch Max Rep Double Unders (1 attempt) SCORE= total double unders (scale: singles) Cash out*: 100 double unders or 200 singles *only cash out if your total score is
|November 17, 2013||Posted by LisSaunders under WOD|
What are you training for?As a competitive powerlifter, that’s an easy question for me to answer. Since USAPL Raw Nationals back in July, when I qualified to compete at the Arnold in Ohio at the end of February, I’ve known I’ll be training for that meet – the biggest powerlifting contest of my career thus far. So last weekend’s state meet was a small stepping stone on the way to the Arnold. I wasn’t thrilled with my performance – all my numbers were flat or down, and I tweaked my back while bench pressing with poor form. I’m excited to hold another record & be a state champ, but I’m also excited to learn from the experience and get back to work. After taking last week off to recover mentally & physically from the stress of competing & cutting weight, I am stir crazy and excited to start my new training cycle today. The Arnold is 15 weeks away and I’m excited to get stronger, compete again on a national stage, break some more records, and squat 300 pounds! So what are you training for? Set a goal – give it a by-when date. Maybe it’s an actual “game day” – a CrossFit competition, powerlifting or Olympic lifting meet, endurance or obstacle race. Or maybe it’s another deadline – lose x inches or body fat before your wedding, or vacation, or another important event… Do five strict pull ups by the end of the year. Whatever it is, pick something. What are YOU training for? Answering this question is important. It’s your motivation for training, your reason to get to the gym, your focus when you’re here, and sometimes it’s a way out of that rut you’re in. So think about it, and tell us in the comments. What are you training for? Tory & Brittany at last week’s Bring a Friend Day Today’s schedule6a: All Levels CrossFit- Rebecca 7a: All Levels CrossFit- Rebecca 8a: Open Gym- Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Open Gym- Cassie Workout of the Day (WOD)On a continuously running clock: 20 min to find 1 rep max bench press THEN 2 min to find max standing broad jump THEN 2 rounds: Max rep plyo push ups in 1 minute Max rep overhead walking lunges 45#/25# No rest between movements/rounds. Been at CFM awhile? Compare to 07.19.13 and 05.08.13 And coming tomorrow…A. Snatch: 3-2-1-3-2-1 B. Complete 4 rounds: 10 right arm KB/DB Snatch 10 left arm KB/DB Snatch Max Rep Double Unders (1 attempt) SCORE= total double unders (scale: singles) Cash out*: 100 double unders or 200 singles *only cash out if your total score is
|October 21, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
Body comp testing During CFMakeover Finals next week, we’ll remeasure body composition using a handheld monitor. But hydrostatic body composition testing is a more accurate method of testing. If you’d like to invest the $30 to find out a more accurate body comp measurement, the Dunk Truck will be here next Wednesday, October 30th from 3 to 6:45p. Testing is $30. Register here. Contact Rachel at Dunk Truck for more details: (678) 491-0109, firstname.lastname@example.org. October Icebox specialReminder about the Icebox cryotherapy October special for CFM members ONLY! You get two sessions for $75. This is great for any nagging injuries, aches & pains. Do both treatments within a few days of each other for the best results! Call 404.890.7066 to book your appointment & tell them you’re a CFM member (they’ll check our roster to confirm). Congrats to Sarabess on kicking up into her first handstand last night! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)Oly Total FULL squat snatch 1 rep max FULL squat clean & jerk 1 rep max And coming tomorrow…A. Weighted pull up: Find your one-rep max B. For time: 250m row 15 kettlebell swings 70/53# 25 burpees 15 kettlebell swings 70/53# 250m row
|September 11, 2013||Posted by LisSaunders under Uncategorized|
CFMakeover Save the Dates:Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today. Mark your calendars:Pre-Challenge Huddle – Sat, Sept 28 at 10aPrelims testing – Oct 1, 2 & 3*Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)Finals testing – Oct 29, 30 & 31*Awards & Halloween party – Thurs, Oct 31*Alternate testing dates can be arranged. Is the CFMakeover a “paleo challenge”?Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results. Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume. AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below. Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Anne loves rope climbs! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Bench press: 4×4 workups B. For time: BUY IN: 3 rope climbs, then 30-20-10 of Russian kettlebell swings Lateral hops Abmat sit ups then, CASH OUT: 3 rope climbs And coming tomorrow…A. 10 min snatch skillwork B. 10 min muscle up skillwork C. “Amanda” 9-7-5 reps of- Muscle up Snatch* 135/95 *Full squat snatch