Oliva P power jerking at the 2017 Battle at the Ballpark
In the olympic lifts it is assumed, like the traditional competitive version of the lifts, that the barbell and weights start on the ground. The bar is lifted up and the athlete squats to receive it at it’s absolute lowest point (because it should be heavy as hell!) before standing up and showing control.
If HANG is stated before the lift, then it begins at hang position (fully extended legs and hips). It can be lowered as shallow or as deep as possible, but cannot touch the ground, before reversing the motion and receiving the bar.
If POWER is stated before the lift, then it can be caught anywhere that is not a squat (hip crease dropping below the line made by the top of the knee cap). These iterations of the lift are important in teaching how much of a powerful drive is necessary to work on the first part of the lift, which is elevating the loaded barbell as high as possible. While fast, this isn’t the most efficient for near-maximum loads.
ARTICLES
+ Foam Rolling Doesn’t Do What You Think (And Other Mobility Myths Busted by Dr. Quinn Henoch) – Athlete Daily
CrossFit WOD for Thursday 7/20
– 5 attempts at a 1RM hang power cleans
– 5 attempts at a 1RM hang power snatches
– 5 attempts at a 1RM push jerk
Post maxes to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 4x 1600m repeats with 4-5 minute rests between efforts
Nadia T cycling some double unders
ARTICLES
+ As Workouts Intensify, a Harmful Side Effect Grows More Common – NY Times
CrossFit WOD for Wednesday 7/19
for time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean complex, front squats, rack jerks, accessories
Powerlifting WOD
back squat, press, deadlift, Sotts press, reverse hyper, split squats, hammer curls, half-kneeling wall press
Kettlebell WOD
Abridged primal warmup, Simple & Sinister
Fab and Michael preparing for some overhead squats
ARTICLES
+ What Drivers Can and Cannot Do Under Washington State’s New Distracted-Driving Law – The Seattle Times
CrossFit WOD for Tuesday 7/18
– 5 attempts at a 1RM overhead squat
– 5 attempts at a 1RM front squat
– 5 attempts at a 1RM back squat
Post all three maxes to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
squats & shoulders, Gymnastics Gone Bad, partner stretching, box handstands, balance tests
Endurance WOD
Short Interval 9x 300m run with a 1-minute recovery between efforts
AP & AB
This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!
ARTICLES
+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox
CrossFit WOD for Monday 7/17
8 rounds of a 400m run with 90 seconds rest between each effort.
Post total time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, back squats, snatch high pull
Powerlifting WOD
back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU
Kettlebell WOD
– Primal mobility
– Shoulder stability
– Simple and sinister technique
TL
Have you played on one of the slack lines yet?
In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:
– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination
Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!
ARTICLES
+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI
CrossFit WOD for Friday 7/14
establish a 1RM deadlift within 20 minutes, then
“RYAN”
5 rounds for time:
7 muscle-up
21 burpees
Each burpee terminates with a jump one foot above max standing reach.
Post max and time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, clean complex OR power snatch complex, power clean complex
Powerlifting WOD
power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds
Gymnastics Strength WOD
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.
Lauren, Stacey, Michael, and Scott: Team Foundation CrossFit (S) at the 2017 Battle at the Ballpark
ARTICLES
+ Banded Shoulder Sevens – The Movement Fix
CrossFit WOD for Thursday 7/13
10:00 handstands, then
AMRAP in 12 minutes:
9 double kettlebell deadlifts, 2×24/16kg
6 burpees
3 double kettlebell cleans, 2×24/16kg
Fitness = single kettlebell or double dumbbells. Performance = 2×32/20kg kettlebells.
Post completed reps to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 5x 1200m run, with 3 to 4 minute rests between efforts.
ARTICLES
+ How Olympic Weightlifting Changed My Career and Life – Paul Stroup (on Medium)
CrossFit WOD for Wednesday 7/12
12 minutes to establish a heavy (but not max) 5-rep sumo deadlift
AMRAP in 12 minutes:
12 plate-to-overhead
12 burpee onto plate
12 overhead lunges
Rx = 25/15kg.
Compare to 14JUN2017. Post score to whiteboard!
Olympic Weightlifting WOD
clean complex, front squat, jerk complex
Powerlifting WOD
back squat, bench press, deadlift
Kettlebell WOD
– Primal Mobility
– Rack walk and arm bars.
– Clean and Snatch skill work. We will be working these two skills in order to focus on “taming the arc of the bell”.
– Armor Building (cleans, presses and squats) to finish class
