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30 Sep 2013

100113

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1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

30 Sep 2013

The Kettlebell Snatch

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The kettlebell snatch is one of the movements most commonly performed incorrectly by the novice crossfitter. Often with good intentions an athlete will attempt to perform the kb snatch the same way they would perform a barbell or dumbell snatch. That is, by pulling the object in a straight line from the ground, keeping the bell close to the body and dropping under to receive. Anyone who has done this knows that the resulting outcome is that the bell snaps around and slaps the back of your wrist, which eventually becomes painful. Try out these suggestions to smooth out the kb snatch.

Hand Position:
The grip should be off set when snatching or performing the single arm swing. Overhand grip the bell on the floor with the thumb and forefinger all the way against one of the horns of the bell. This grip will allow for a shorter turnover at the top of the snatch reducing impact on the back of the arm.

C/O beyondstrong.typepad.com

C/O beyondstrong.typepad.com

The Path of the Bell:

The path of the bell should be an arc.  Just like a single arm swing, the bell is propelled out away from the body and at the top of the arc there is a “punch”.  When punching through be sure to keep a straight wrist and allow the momentum of the swing to continue into the overhead position.

C/O kettlebelltherapy.com

 

Overhead Position:

The overhead position is a rest position.  The bell should be supported overhead through proper structural alignment, shoulder and elbow locked out with thumb facing the wall behind you.  To begin the next snatch allow the bell to fall forward while counter balancing the drop with your body.

 

Coach Jason Gee

C/O kettlebelltherapy.com
30 Sep 2013

093013

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1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

27 Sep 2013

092813

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1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

FIRE IT UP!  FIRE IT UP!

It was a big week of training with great effort and energy in the classes by everyone.  We are seeing some significant improvement in the olympic lifts and great focus on the weekly skills.  Keep up the hard work!

As a suggestion, if you miss the strength days or the skill of the week days, try to get in some open gym times and get your work in.  The goal is 3 days per week for the skills and at least 3 days for the strength.  As you may notice, each week we have been incorporating the previous weeks skill into the programming.  The more you practice, the easier it will be in the metcon.

On the strength movements, work up to weight that you can perform 10 reps for 3 sets.  It should be a challenge at these weights with you almost failing on the last 1-2 reps each set.  A good ballpark figure to start with is around 70% of your 1RM.  This is not absolute and it is not intended to be a ceiling.  As the lifts cycle through, you will add TEN pounds to your previous load.  For example if you perform 3×10 with 300# on the back squat on Saturday, you are expected to do perform 3×10 with 310# on Friday.  

What’s on Tap

Saturday – 9/28
1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

Sunday – 9/29
1. CFGames Regional 11.1 TEAM WOD – with TEAMS of 2

Row 750 x 4
50 Handstand Push ups
Row 750 x 4

Teams are made up of two. Athletes will begin lined up behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until both athletes have rowed 750m twice.

Once the fourth row is finished, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. Each athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all the athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and each has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.

Monday – 9/30
1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

Tuesday – 10/1
1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

Wednesday – 10/2
1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155# 

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

Thursday – 10/3
1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

Friday – 10/4
1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

26 Sep 2013

092713

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1. Deadlift – 3×10 (straight sets)

2. “Jack”
AMRAP 20
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps

3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round

25 Sep 2013

092613

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1. Complete reps of 20-10-6 for time…

Begin each round with a 500m run
155#/125# Front Lunge
Pull-ups

2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

Mobilize!

RRC getting after some Hamstring Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

 

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

 

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

 

Last but definitely not least, the video at the top of the page is something I put together to inspire the families and firefighters still recovering from one of the deadliest blazes in Houston’s history.  Tito, Hannah, and I attacked the “Iron Bill” Inspire WOD last Saturday.  Who have you inspired lately?

24 Sep 2013

092513

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1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups

2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round

3. Midline work (your choice)

23 Sep 2013

092413

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1. Front Squat – 3×10 (straight sets)

2. Row 6 x 250m with 1:00 rest


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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

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