Posts Tagged by snatch
|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
|August 25, 2013||Posted by LisSaunders under WOD||
Labor Day scheduleCFM will have regularly scheduled classes on Saturday, August 31 & Sunday, September 1. On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Tirzah at To Helen Back finals. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Lis 8p: Beginner CrossFit- Lis Workout of the Day (WOD)A. Bench press: 5-5-5+ B. Every min on the min for 16 mins: Odd: 2 rope climbs Even: 10 kettlebell swings And coming tomorrow…A. Overhead squat: 5-5-3-3-1-1-1 B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM C. 2:00 hollow rock test
|May 13, 2013||Posted by LisSaunders under Events, Ninja Training, WOD|
Happy First Anniversary to CFM! Thanks to everyone for making our first year a wild success. You are all an inspiration to the CFM coaches and we promise to do our best to continue making CFM an amazingly fun place to train and become stronger & healthier! Here’s to many more memories, parties, sweat puddles, burpee penalties, inchworms, Animal Warm-Up Fridays, Whole Life Challenges, theme WODs, PRs and so much more here at Atlanta’s School of Elite Fitness. CFM Pterodactyls 4-EVA! Ninja training (run club) tonight at 7p with Lindsay Meet at CFM at 7 or the Piedmont Park Active Oval at 7:15 for a sprint workout. Class will conclude in time for the birthday WOD. BIRTHDAY WOD at 8pm!!! Bring a friend or roll solo. Either way, please come play and celebrate our one-year anniversary. Wear your favorite party hat and prepare to break a sweat and have some fun. There will be drinking and non-drinking versions of this special WOD. Join us afterward for some birthday cake! Self-Defense seminar with Walter is SaturdayLearn to avoid, escape and evade violent persons and situations. This seminar is designed to teach students of all defensive skill levels basic, but effective techniques to subdue/overcome would-be attackers. Not only is the emphasis put on the physical techniques necessary for personal protection, but attention is drawn to the number one means of self-preservation: avoidance. Attendees will delve into the psychology of violence, learn how not to become a victim (in & outside the home), develop a means for effective striking and power production, and understand the importance of fitness (particularly CrossFit) to fighting. This self-defense course is designed specifically to empower people with the strategies and tactics to survive a violent situation. Seminar Goals: • Improve your understanding of violence • Dispel some popular myths about self-defense • Teach proper and effective striking • Teach you how to avoid and/or escape common threats/attacks When: Saturday, May 18th, 11a-1p Where: CrossFit Midtown Cost: $60 for CFM students, $70 for guests Register here. Flashback to a year ago – P-Lane & Kenley were the first students to take a class at CFM, last May 14th at 6am! Thanks to everyone who made this year so special. The CFM community wouldn’t be the same without each and every one of you! Workout of the Day (WOD)BIRTHDAY WOD AT 8PM! It’s a SURPRISE party… we’ll tell you the WOD when you arrive. SURPRISE! We won’t be doing the same WOD as other Tuesday classes. Friends & visitors are welcome. This doesn’t count toward your weekly attendance limits. All other classes – A. Hang snatch: 2-2-2-2-2 B. Overhead squat (OHS): 5-5-5+ (use 75% of last week’s weight) C. For time: 10 OHS :10 plank hold 10 OHS :20 plank hold 10 OHS :30 plank hold 10 OHS :40 plank hold 10 OHS :50 plank hold *Use 75% of the weight from part B. And coming tomorrow…A. Weighted pull up: 3-3-3+ (same weight as last week) OR 3-3-3+ strict pull ups OR 3-3-3+ negatives (weighted if possible) B. “THE DONALD”: For time – 21-15-9 Hang clean 135/95 Double unders (singles x 3) As his farewell gift, I asked Don to write today’s workout. This is a farewell WOD for Coach Don & his lovely fiance Nina, moving away this week to Charlotte, NC. We’ll miss you crazy kids! Especially Nina!
|May 7, 2013||Posted by LisSaunders under Events, Strong4Life, WOD|
This month’s O-lifting focusIn case you didn’t already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD… For the month of May, we’re focusing on the snatch. Today, we’ll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month’s programming ALSO features a focus on overhead squats. Coincidence? NOPE. It’s time to work on our overhead squats in order to clean up those snatches. There. I said it. Next week we’ll do hang snatches, the following week we’ll break it down further into some high-hang snatches, and on the final Tuesday of the month we’ll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions). Some CFM students tell me they avoid Tuesdays because “I hate snatches.” or “I’m so bad at that stuff.” I’ve said it before and I’ll say it again: we’re all adults. It’s up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills… I would say it’s Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me. NO CLASSES AT CFM SATURDAY! We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team. ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!Here’s why you should come: Someone’s tongue might get stuck to this thing! Today’s snatch motivation: Check it out as Elisabeth Akinwale (8th at last year’s CrossFit Games) PRs her snatch at 190# Ninja Training is tonight at 7 with Lindsay!Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don’t be late! These ninjas only stay in the Active Oval for warm-up… some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode. *Do ninjas slither? Traipse? Galivant? Workout of the DayA. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps And coming tomorrow…20 min to find 1-rep max bench press THEN… 2 min to find max standing broad jump THEN… 2 rounds: 1 min max plyo push ups 1 min max overhead lunges 45#/25# No rest between movements/rounds. ALSO WEDNESDAY: Yoga with Beth at 12n & Rowing with Uran at 7p!
|May 5, 2013||Posted by LisSaunders under WOD|
New Strength Program: It was great seeing everyone’s progress last week as we retested several benchmarks for quarterly progress checks! This week, we’re starting a new strength cycle, based on a percentage of your 1-rep max on certain lifts. We’ll also be establishing a max on a few more lifts (bench press & overhead squat this week) to use for future strength work. We’ll be doing lots of lower-rep sets, to put a focus on great technique and lifting HEAVY and explosively. On today’s back squats, use the 1-rep max chart (or a calculator) to figure out 80% of the 1RM you established on Friday. If you didn’t max out, we’ll work with you to determine a good starting weight. For the first two sets, lift five reps at 80% of last week’s one-rep max. On the third set, you’ll do as many reps as possible (5+)… shoot for at least 5, then as many as possible beyond that, in the same set, until you fail. Don’t worry, we’ll practice proper technique to bail out/dump the bar once you get to failure. RECORD TODAY’S RESULTS. Your performance this week (and specifically how many reps you get on your 3rd set) will determine how much weight you add (if any) next week. More on that later… GET STRONG! Congrats to all who set new PRs and set and/or achieved goals in April. Now it’s time to help us update the board for May. Add your goals this week if you haven’t already! Workout of the Day (WOD)A. Back Squat: 5-5-5+ Rest 3 minutes between sets. DO 1-2 WARM UP SETS. Use 80% of your 1 rep max on all sets. On the third “burnout” set, go to FAILURE… as in, until you fail a rep and must bail/dump the bar. Record weight and reps on set 3. B. 7 rounds: Handstand hold for max time 10 supine ring pull ups Score is total time accumulated in handstand hold. And coming tomorrow… A. Snatch: 2-2-2-2-2 Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week. B. For time: 20 rounds 10 double unders or 20 singles 10 abmat situps
|February 7, 2013||Posted by LisSaunders under Quarterly Progress Checks, WOD|
Olympic Lifting Seminar with Travis Cooper Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics. Register now! This seminar is limited to 24 athletes. Athletes and coaches of all levels will benefit from this course. $75.00 – CFM Members $85.00 – CFM Guests Visit the FB event page for the seminar timeline and more info about Travis. Lis & Dan make good on their lost SuperBowl bet and do 50 burpees (notice Dan actually does 51) as a triumphant Nate heckles around them. Nate was nice enough to provide background music for the festivities. Dan made good on his prediction of a 2:30 finish time and was nice enough to drag Lis out super fast, way off her pace, to a 2:42ish finish. Both would later regret this blistering pace and lack of a warm-up. Quarterly Progress Checks:This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now. Workout of the DayA. CrossFit Total: 1 rep max of – Back squat Strict press Deadlift B. 1 minute AirDyne test for max calories And coming tomorrow…Partner WOD at all classes! Choose between – A. 5k row: you and your partner alternate as you wish. Each partner must row at least 2000 meters. B. TabataISH: you and your partner each complete 8 rounds – :20 max reps of air squats, push ups, sit ups, pull ups. While Partner A works, Partner B rests. Count all reps for total score.
|June 22, 2012||Posted by LisSaunders under Uncategorized||
Good News:Congrats to Dyer and Patrick on big snatch PRs yesterday. Patrick only beat his previous best by… oh, let’s see… 60 POUNDS! Atta boy. We love seeing new CrossFitters make huge gains as technique improves. AND Dyer claimed the top spot on the leader board this morning with his new PR: a 1:33 500m row. Can anyone take him down? For those keeping score at home, Dyer is three for three on setting PRs when he delivers or makes coffee for Lis. LOOOOOVE the new coffee maker in the gym! Piedmont Park HooverballCome out to the Piedmont Park sand volleyball courts on Sunday for HOOVERBALL at 11am. Don’t forget sunscreen and water. If you’ve never played before, we’ll teach you. It’s tons of fun. Let’s keep the momentum building from last weekend’s big turnout! We’ll go out for some lunch afterward. GRIPSNext week we’ll place an order for gymnastics grips from Again Faster. Many of you have complained about sore hands and calluses. Use of gloves or grips is a personal preference. I usually train bare-handed with some tape, but I like these grips for high rep pull-up/toes-to-bar/knees-to-elbows, or barbell/kettlebell work if my hands are already tender. Shoot Lis an email if you’re interested in ordering a pair (check out the link above first for how to measure/determine your size). We may get a price break on quantity, but I’ll confirm once I know for sure…they’ll likely be in the $15-25 price range. Class LevelsBeginning next week, we’ll be enforcing class levels. Starting Tuesday, 6/26, the 7PM TUESDAY, 6PM WEDNESDAY and 5PM THURSDAY classes will be for Beginners. These classes will focus on fundamental movements and we’ll do a scaled or modified version of the daily WOD. If you are an advanced athlete, you’re welcome to attend this class for some “back to basics” work, or you can attend a different class that day or take a rest day. Refer to the schedule on the website or email Lis with questions. Paleo Night at Urban Pl8Next Tuesday is Paleo Night. Post in the comments if you want to join the CFM table at Urban Pl8 for a delicious four-course paleo meal for just $25. We’ll make an 8:30 reservation so people can head straight there after the 7pm class. SnatchesCheck out some snatches from yesterday’s 6pm class with Jon, Fred, Rocky, Vince, Foula, Rohan and Chang… As usual, the video quality is phenomenal: Workout of the Day – Row & FRANDAYFRANDAYFRANDAY Part 1: Max effort 500m Row GET ON THE LEADER BOARD! Part 2: Thrusters & Pull Ups Three Rounds – 1 minute max thrusters 115/85 1 minute rest 1 minute max strict pull ups 1 minute rest