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First FCF Workout of 2018

Robyn S

What’s the difference between “power” and “full”/”squat” versions of the olympic lifts?

From Catalyst Athletics:

Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.

REGISTER FOR THE UPCOMING OLYMPIC WEIGHTLIFTING or POWERLIFTING CYCLES NOW! The programs begin next Monday 1/8 and you must registered to attend.

ARTICLES

+ Maybe It’s Not Just a Sandwich: A Nurse and Her Friends Take a Simple Idea to Seattle’s Streets – The Seattle Times

CrossFit WOD for Tuesday 1/2

every minute on the minute for 24 minutes:
– 5 ring muscle-ups
– 10 power snatches, 61/43kg
– 15 two-for-one wall balls, 20/14lbs

This is essentially high-skill interval training. The skills are most important: clean up your existing movement or challenge yourself to the next level of performance.

CompEx

AGILITY/STAMINA/HANGING

for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu

CONDITIONING

21-15-9 rft
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)

5:00 max wall ball, 20/14#

Gymnastics Strength

pressing development

hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives

HIIT WOD

Long Interval

I.

a. for max reps:
1:00 row
1:00 burpees
1:00 double unders

1:00 rest

b. for max reps:
1:00 bike
1:00 mountain climbers
1:00 single unders

1:00 rest

repeat for 3 rounds

II.

4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
40 curl-up

III.

for 7 minutes:
30m death march
60m bear crawl

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ELIZABETH-ISABEL-FRAN

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

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ToeS-to-Bar Tuesday

Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.

CrossFit WOD for Tuesday 6/6

EMOM for 8 minutes: 3 touch & go power snatches, ascending weight

2 rounds for time:
50 wall balls
50 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

ankle prep and pistols, muscle-up positional strength development

Endurance WOD

Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts

CompEx WOD (6am)

tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes

“ELIZABETH”

21-15-9 reps for time:
power clean, 61/43kg
ring dips

3-5 rounds:
30 UB double unders
30 UB situps

3 pausing TGU/side

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