CrossFit Loveland

Bulgarian split squat

Bulgarian Split Squat
5-5-5-5 (each leg)
(Thanks again to our friends at Catalyst Athletics for the great instructional videos.)

And then 5 rounds for time:
Run back and forth wall to wall in gym 4 x
8 x heavy kb swings
16 push ups

Technique

I remember back in my swim coaching days I was at the Olympic Training Center and was watching Alexander Popov who at the time was the world record holder in the 50 and 100 meter Freestyle.  He was taking approxiamtely  14 arm strokes to complete 1 length of a 50 meter pool.  It was remarkable to see how fast he was traveling but how slow his arms moved.  He was swimming just a little slower than world record 100 meter pace but his arm speed was very slow, he finishes the length and his russian coach in a cool accent says your technique is "CRAP"!   I always think back to this day when I see people think they have learned a crossfit skill like cleaning, Snatching, or HSPU to a good enough level.  If the very best swimmer in the world spent countless hours working on technique, It behooves us to spend a few minutes most workouts working on skills.

Perfect mechanics go a long way in the long run. Setting up the correct way and continuing to use perfect form throughout the entire movement puts you in  position to execute with the most potential power in the quickest, most efficient, and easiest way possible.

WOD
10-8-6-4-2 of Deadlift at 40-60% of 1 rep max.  This light so we are working on Technique, and using this as a warm up.

Then
400 meter row
21 pull ups
21 situps
400 meter row
15 pull ups
15 situps
400 meter row
9 pull ups
9 situps

Results speak louder than Coaches

Jason is a good friend and I am encouraged he has been taking his health more serious this last year.  He has been with CrossFit Loveland from the start, but recently he has started being careful about his eating.  We have been gradualy moving him to a paleo lifestyle.  Rather than me talking about him read his testimonial:

11/21/09

Thursday I returned from the Doctors office and I was energized.  I usually do not view a trip to the Doctor as a positive experience but this time it was different.my Doctor was happy with me.  In January of this year I felt so unhealthy I realistically thought I could die of a heart attack or stroke.  I had constant headaches and frequent tightness of the chest and a general blah feeling.  I went to the Doctor because of how horrible I felt and the resulting fear.  The outcome of the visit was not encouraging.  The Doctor told me that at 46 years of age I was not in a good place.  At 228 lbs I was 40 lbs overweight, had dangerously high blood pressure (160/110), high resting heart rate (92), high blood sugar (140), and additional tests indicated that I was pre-diabetic.  I was immediately put on Blood Pressure medication and told that I needed to change my nutrition to reduce my blood sugar level and I needed to start exercising, eating right and find ways to reduce the stress I have from my business.

Why was I happy on Thursday; because of the news from my most recent appointment?  My blood sugar was at 90, my BP was 124/72, my resting heart rate was 62 and according to the Doctor I had lost 15 lbs of fat and replaced it with 5 additional lbs of muscle for a net weight loss of 10 lbs.  The best part is that he reduced my BP medicine by 50% and said that if I keep on this same health path he anticipates eliminating all medication when we meet again in February.  But better yet.I feel great, no headaches, no tightness of chest, I have lots of energy, improved strength and flexibility, a better state of mind and my wife says she doesn't even hear me snore anymore.

I can attribute this milestone directly to my affiliation with Crossfit Loveland.  Dave and Mark have gone out of their way to work with me personally to design workouts and a nutrition plan suited for me.  Not only are they a constant gentle source of accountability, but they are a tremendous source of encouragement in my quest for health, fitness and a high quality of life.especially on those "down days".  I need to emphasize that this was not a diet but a change in how I view a healthy lifestyle. A change that will help me reach my fitness goals.

 

Thanks Dave and Mark and Theresa for caring, and thanks Crossfit!!!

 

Your Friend,

Jason

The Olympic lifts contribute to other sports quite well

This Video is from http://coachrut.blogspot.com/  Learning to chase a loaded
 bar to the deck in the clean and the snatch aids in learning to change the hip
 angle when executing a double leg takedown in wrestling.   Thus using the snatch
 and the clean in a training program for a grappler would be a case of positive
transfer.

I have noticed this in our wrestlers as well.

Humming Bird

Jeff practices getting the landing width of his feet right before dropping down to recieve his snatch in an overhead squat.

WOD
"Humming Bird"
12 dead lifts bw
12 Pull ups
12 ball slams (25#)
12 Push ups
4 rounds for time

If you haven't had a long metcon in a while and are longing for one do 12 rounds.  You may want to reduce the weight as 144 deadlifts at body weight is excessive.  (Mark and I did 12 rounds at body weight and it was excessive!)  

Work on Technique

 
In crossfit we are generalists.  But it helps us to focus on specific skills to improve overall fitness.  As soon as we think I can perform a snatch "good enough" the sooner our fitness level starts to decline.

warm up with snatch transfer drills.

WOD
Snatch 5-3-3-1-1 work up to a 1 rep max if you feel good.
Then
"Randy"
75 x 75# deck power snatches for time.

No Classes Fri-Sat-Sunday, 7:30AM only on Chrismas Eve

"Fran"
 21-15-9 Reps of:
Thruster 95# (M), 65#(W)
Pull ups

Short and sweet!

Warm up well.  Dynamic range of motion with arms legs and torso.

Work on jerks then

5-5-3-3-3 push jerks go heavy.
then

For time
Row 500 meters
30 Burpees
10 jerks at 80% of 3 rep max

Barbara is as much fun as Burpees!

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Row, Row, Row! Merry Christmas!

Sorry posts is a little late.  Burning the candle at both ends and in the middle lately!

WOD
5-5-3-3-3 Front Squats for Load
then

3 sets of the following
2:00 rowing for calories
2:00 max reps pull ups
2:00 rest