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Workout:
Run "big loop" for time
Rest as needed
Tabata Squat
Rest as needed
Tabata Push-up
Ready, Set, Go...
Sonny, preparing to jump
Many times, the problems people have in the snatch and the clean happen when the bar first leaves the ground. In these photos, Sonny does a nice job of bringing the bar off the ground, transitioning past the knees, and then scooping his knees under and keeping his chest up. While the bar continues to go up, he can now jump. Good job Sonny!
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Workout:
Shoulder Press 1-1-1
Push Press 2-2-2-2
Split Jerk 3-3-3-3-3
Benchmark
The CrossFit model is based on results. In order to know if you are getting fitter, you need to repeat workouts from time to time. Because we are looking for broad general fitness, there is a give and take to improvement. If we spend a lot of time lifting weights, we may get slower. If we only do gymnastics, we will get less strong at deadlifting and squatting. There is give and take to every part of life -- CrossFit is no exception.
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Workout:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Change up
Four of Greg Glassman's "World class fitness in 100 words" are: Routine is the enemy. Even with all the variance we try to put into our programming, there is still a world of variations to almost every movement we do. Push-ups on rings, deadlifts with bands, and squats with chains are just a few ways we can change up our simplest movements. Trying new sports is also important when fighting routine. One easy way to do that is to come in on Friday nights when Laurie teaches gymnastics. Obstacle courses, crab soccer and much more. Try it out ... routine is the enemy and gymnastics is better for you than beer.
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Workout:
Rest day
Depth
Some days I am struck by the breadth and depth of the CrossFit program. I finished a series of intro sessions today with a new athlete, and I was once again impressed with CrossFit. As I taught her the basic movements and explained the details of each one, I was inspired by the functionality, simplicity and beauty of how they build on one another. I was excited as I told her about the neurological adaptations that occur when we do the Olympic lifts. I believed it when I told her she would one day get a pull-up. And as we finished up today, I was proud of all she learned in three short hours and by how different CrossFit is from any other training program out there. I realized CrossFit is for everyone and anyone.
-Coach D
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Workout:
Two rounds of:
Tabata row for calories
Tabata handstand hold
Serious
The clean and jerk and snatch are serious endeavors. Learning the nuances and details can take a long time. Getting good at them may take a lifetime. Olympic style weightlifters spend hours honing in on their technique and squatting heavy. Be patient and keep practicing. The hardest stuff to learn has the biggest neurological benefit.
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Workout:
For time:
Run 800 meters
10 rounds of the couplet of:
135 pound Thruster, 3 reps
3 muscle-ups
Run 800 meters
Watch and Learn
Watching other people move can be a great way to learn things about postion, speed and mechanics. Watching yourself can be an even better way to learn about your own movement and how to improve.
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Workout:
Snatch 1-1-1-1-1
Snatch 2 reps at lower weight every minute for 10 minutes
One Among Many
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Happy Fathers Day to all of our CFSC family's male role models, dedicated dads and wonderful men!
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Workout:
Rest Day
From Top to Bottom
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Workout:
Complete as many rounds as possible in 15 minutes of:
275 pound deadlift, 5 reps
10 toes to bar
95 pound push press, 15 reps
Striker
If you were to watch people running frame by frame, you would notice the most efficient runners spend more time with their feet in the air than on the ground.
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5 Rounds
Max rep bench press (bodyweight)
Max rep pull ups
60 seconds rest
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There will be a Benefit WOD at the legendary Ranch in Aromas on Saturday, June 16 at 11 a.m.
Sign up and more information HERE.
