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
I loved the feedback from sharing the overview of December’s programming that I thought “HEY! With the 2018 CrossFit Games Open coming up at the end of February, why not share a preview of what’s happening through January?!”
So here it is:
Now knowing what’s coming you can plan your weeks better, especially if you double classes up (ex: Olympic Weightlifting + CrossFit, Powerlifting + CrossFit, CrossFit + Kettlebell, CrossFit + HIIT, CompEx + CrossFit, etc).
With this transparency our goal is help you increase your fitness and performance with a deeper knowledge of what works and doesn’t work for you individually.
Hey Y’all!
Register for the upcoming Foundation Barbell programs here:
Improve your proficiency, power, and grace in the olympic lifts (snatch, clean & jerk). Prepare for competition or just see what you’re able to accomplish.
Increase your overall strength and improve weakness in your back squat, bench press, and deadlift. For carryover into CrossFit and all other physical activities.
Cycle begins Monday 1/8 and continues for 7 weeks.
This first cycle of the year is going to be used to get everyone re-acquainted with Olympic Weightlifting fundamentals. The focus each week will be building body awareness with the bar, properly producing power with the legs, and developing stability under heavy weight and increased completion of lifts.
By working on these specifics, you can expect yourself to feel more comfortable with you lifts and start to FEEL what went wrong with a missed lift and KNOW how to make an adjustment before the end of the lift.
If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.
You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.
Cycle begins Monday 1/8 and continues for 7 weeks.
With the CrossFit Games Open coming at the end of February this gives us the perfect opportunity to build and maintain a better squat/press/pull strength-base as we know a higher volume of the following are coming:
SQUATS: thrusters, air squats, box jumps, lunges (weighted, unweighted), front squats, full snatches/cleans, etc.
PRESSES: thrusters, “shoulder-to-overhead” (press, push press, jerks), thrusters, handstand pushups, etc.
PULLS: deadlifts, cleans, hang cleans, pullups, toes-to-bar, dumbbell snatches, etc.
We also plan to build confidence with your midline stability and grip strength. We hope to increase your intelligence with what’s reasonable with your training so you have time to recover.
Those who plan to do well in the Open should be supplementing with CrossFit workouts at least 3x/week.
If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.
You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.
ARTICLES
+ How Big Tech Is Going After Your Health Care – NY Times
CrossFit WOD for Friday 12/29
establish a deadlift OR clean max in 15 minutes
Kettlebell class
– Primal mobility
– Lifts and chops
– Cleans and the presses – Snatch skill focus
Strength Ladder
2(1,2,3,2,1) strength pull OR strength push
All hanging exercises build more resilient shoulders, as well as develop core and upper body strength.
ARTICLES
+ The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times
CrossFit WOD for Thursday 12/28
15 minutes to establish a 1RM snatch, then
CFLO 17.3
AMRAP in 12 minutes:
25 pullups
50cal row
100 overhead squats, 20kg 50 box jumps, 24/20”
25 pullups
Post loads and score to whiteboard!
Strength Ladder
2(1,2,3,2,1) strength exercise for pull or strength exercise for push
HIIT WOD
