Snatch

WOD

Dynamic mobility and the Burgener Warm-Up before the WOD for Snatch lifts

Snatch 3x5

Rest

Row 3x500 meters with a 2' rest between (row for and to hold time)

The "active shoulder" is key to shoulder health while performing the bench press. Without an "active shoulder" the shoulder joint is at risk for what we call "impingement" which can cause wear and tear on the rotator cuff muscles. This video has 6 repetitions and 2 movements at the end demonstrating the "active" versus "inactive" shoulder. Watch the first 3 reps, the shoulder is "active" by creating a big chest, squeezing the shoulder blades together pinning them to the bench. The second set of three reps shows the shoulder losing its active stabilization at the top of the movement when the arm is extended and the shoulder joint axis moving. The last two movements show an "inactive" versus "active" shoulder position. Work on keeping an active shoulder, big chest, arch the thoracic and lumbar spine keeping the hips on the mat and squeeze those shoulder blades together. Happy-healthy lifting!

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Comments

Corey commented on 22-Sep-2011 07:06 PM

3 sets of 5 - BS - 235#, BP - 185#. 1 set of 5 deadlifts - 315#. Quiet night at the box. I guess everyone is getting their rest!

Michele commented on 22-Sep-2011 09:41 PM

Yep Corey, I guess it's just you and me! I skipped the snatch today since I'm in the strength series. Rowing - total time 10:38. Intervals 2:12, 2:11, 2:14. Had thoughts at the beginning of doing 4 intervals. That thought quickly left on my 2nd row!

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Bench Press and Baseline

WOD

Bench Press 3-3-3-3-3

Rest

Baseline:

500 m row

40 air squats

30 sit ups

20 push ups

10 pull ups

Since many of us have not done our baseline in a while, it might be an interesting experiment to get a baseline for the Baseline before beginning the "Starting Strength Cycle" about to be rolled out in September.  Let's see if we can all get stronger...and stay fast!

Leaving it all on the floor!

And don't forget to get excited...the next Ranch WOD is coming!

Comments (5) | Permalink |

Comments

Tabbatha Konen commented on 30-Aug-2011 09:33 AM

Great to be back this morning. I did bp 55/60/65/70/75 although I think I could of went up some more. Did baseline at 5:36. When I started Crossfit my time was 7:46, I did it about 8 weeks ago and did 5:54. I haven't gotten to Crossfit in 6 weeks, so I
am very happy at my 5:36. I'll take it!!

Corey commented on 30-Aug-2011 07:14 PM

If anyone is ready for this strength cycle its me. Bench press was rough 165-185-195-195-195(1). Baseline - 3:37. PR by 12 seconds.

Ashleigh Fann commented on 30-Aug-2011 07:32 PM

Nice to be back! Never really tried to bench press before, so wasn't really sure where to start. 55-65-75-85-95...and that worked out just about right. Baseline 5:49...no improvement for the overall WOD, but I did improve my 500m row time by 6 sec for
a 1:56. Gotta find the silver lining somewhere!

Michele commented on 30-Aug-2011 07:40 PM

Haven't done bench press since college, I think! Had no idea where to start so I did 45/50/55/65/75. I think I could have done 80 or 85, but moved on to the baseline. PR'd my BL by 14 sec at 5:13! My first BL in Feb '09 was 6:41. Now, to get a sub 5:00!
Tabbatha, it was great to have you back at the box!

Craig commented on 30-Aug-2011 09:30 PM

Bench press 205 - 215 - 215 - 215 - 215. Worked with Dex, who was a great spotter. Really pushed me through the sticking points, and further than I thought I could go. 5:38 on the baseline. Slower than my last time, but I was worn out from the lifting
and went too hard on the row (1:26).

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Bench Press 5x5

WOD

Dynamic shoulder and back mobility before the WOD

Bench Press 5x5

1 Mile time trial Run

Post loads and time to comments

Remember that Muay Thai is cancelled this week.  We'll let you know about the new arrival soon and also when Muay Thai classes will resume.

Coach Clayton loves burpees, don't we all!

Comments (3) | Permalink |

Comments

Peter commented on 22-Apr-2011 07:20 AM

I am pretty certain I could have gone heavier on the bench press but held back a little since I hadn't done it in 2 years. 115-135-155-195-225(3) I hit the rack on my 4th rep during 225 and it threw me off. Mile time trial: 5:45. I had to laugh a little...before
I started Crossfit, I think I ran a mile in around 9 minutes. I remember thinking how great it was that it was under 10 minutes. Today, I ran it in 5:45 and thought to myself, "I've got work to do."

Tina Neuwirth commented on 22-Apr-2011 07:27 AM

So true how CF changes our perspective! Way to go on the sub-6 mile, Pete. Ben and Doug were not to shabby either at under 7 a piece! Way to go! Thanks to Ben for being a guy I can count on to show up on Friday AM even when he is out of school! Gold star
to you, Ben! Today I did the 6 min AMRAP from the other day (12 burpees, 6 HSPUs, 3 DL @ 165#). Holy suckfest, Batman! 3 rounds plus burpees and HSPUs. I am having a hard time pushing myself on the metcon still. I was able to do 1 and 1/2 rounds real HSPU
then went to negatives. I am still sore from that sectional WOD too...have fun with that, by the way, it is a fun one! Happy Easter everyone!

Erin commented on 22-Apr-2011 09:25 AM

I'm sorry I missed this. I'm back from family time in the wake of my grandmother's passing. I'm trying to recover from the Funeral Food Fog. I'm back on the low carb wagon, and will be back in the box Monday! Looking forward to getting back to business!
Way to kill it, PETE!! Sub-6! WOW!

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Bench Press

Bench Press 5-5-5-5-5

Rest

21-15-9

Toes to Bar

Deadlifts 225/165 (scale weight to capacity with minimal to no form break)

Burpees

Post time to comments

Comments (8) | Permalink |

Comments

Tina Neuwirth commented on 11-May-2010 08:58 AM

Max rep pull ups: 20 (grip gave out). Then 100 box jumps (18", because that is all we have here, but I can't say I am sorry for that): 2:00. Still a little sore from our quarters yesterday, but glad to have done them. I haven't run quarters for time in YEARS!

Aaron Russell commented on 11-May-2010 09:47 AM

CFFTW WOD: used 185 x4 rounds then last round @205. Then 225 DL time; 5:01.

Michele commented on 11-May-2010 10:49 AM

Home WOD - 1/2 mile intervals - 4:13, 4:28(into the wind & walked a few feet). I still hate running, but I figure I must be slowly improving since my best 1 mile time is 9:56.
50 burpees for time - 5:26 (Why I picked those, I don't know!)
Double-unders practice.

Christi commented on 11-May-2010 06:47 PM

Better day today...still hard...but better! Bench press 5x5: 45-55-55-60(4)-60(3) WOD: 21-15-9 Scaled! Knees to pelvis, deadlift 75#, knee-crawling burpees!

Corey commented on 11-May-2010 06:55 PM

Bench press 5x5 - 155-175-185-195-205(3). Wod as rx'd - 11:24. Anything with toes to bar and burpees is a killer!

Brady commented on 11-May-2010 07:12 PM

185, then 205 for next 4 sets. WOD rx'd I think my time was 12:08. I agree Corey on the toes to bar. PS. I hate burpees. Been hittin WODs at school because spring football is here. Miss tha fam. Hope all is well with everyone. See ya soon hopefully!

Christi commented on 11-May-2010 08:29 PM

Forgot to put my time down! I think it was 13:48...seemed like an hour!

Elisabeth commented on 12-May-2010 09:23 PM

CFFTW WoD- 95# DL, 10:05

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Lynne

WOD
"Lynne"
Five rounds for time of;
Body Weight Bench Press Max Reps
Pull-Ups Max Reps
No Time Component for this WOD
Post reps to comments

OR

Skill Work Day

After speaking with a couple athletes yesterday, it became apparent that we are definitely coming down to the end of our Food Challenge. Remember that you cannot train away bad habits and you cannot starve yourself making up for lost time! Intermittent fasting due to lack of food consumption control will not improve your performance. Your body needs food! The right stuff. Focus on food quality through the next couple of days and not reducing your food intake. As we get ready to do CrossFit Total and Fran, your body is going to need calories and fuel for performance.

"The greatest challenge is convincing your movement that it should agree with your mind" 

Also, we are excited to say that our endurance link on the CrossFit Endurance website is live! We are developing the endurance program at the present. This is going to be a great addition to our box. Check out the link!

Comments (6) | Permalink |

Comments

Corey commented on 11-Feb-2010 11:20 AM

Forgot to post from yesterday..... Row intervals - 46.1, 1:38.2, 2:46 (pretty sure), 49.2. Quads were on fire. Had to do the burpee penalty! Held planks for Rx'd time facing down - 3 min, left side- 2 min, but only held the right side for 1:38. My shoulder actually gave out. I think I wore it out trying to find the optimal positioning. That is the most intense core exercise ever.

Peter commented on 11-Feb-2010 12:11 PM

I'm going through Crossfit Withdrawal. I've been stuck in NJ since Wednesday and the earliest flight out is Saturday! No worries I've been making use of the gym in the hotel and am very much on track. I'll see you guys soon.

Terra commented on 11-Feb-2010 04:54 PM

Went for a 2 mi run in the snow and built several snowmen and had about 10 snowball fights! Fun day w/the fam.

Peter commented on 11-Feb-2010 05:46 PM

Wow! I never thought I would see those things together in a sentence. I've only known Terra for a short but running in snow!? I don't know if I believe that.

Corey commented on 11-Feb-2010 06:48 PM

Did Monday's WOD - push press - 135, 145, 150, 160, 170 (2) couldn't lock out on the last rep. Then 3 rounds of 7 hang cleans, 9 ring dips, 11 burpees. I heard Jeremy tore this one up. Me - 7:02. Tougher than it looked. Then a snow angel out back to cool down! Sledding with the kids before dark. Brings back memories of growing up in Kentucky.

Terra commented on 13-Feb-2010 03:51 PM

Pete...I figured it was a once in a lifetime opportunity living in Texas! It really wasn't cold, but was a high-kneed run, so quite the workout, but really enjoyed it :) Hope you are home safe now.

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WOD

Five rounds for time

Hang Squat Cleans 135/95 6 reps

GHD Sit-ups 9 reps

Rest 3 min

Tabata Box Jumps 20"

(20 secs on, 10 secs rest) x 8 rounds, 4 min total time. Score is the lowest number of box jumps in any work cycle.

Post time and score to comments

Remember to schedule on the scheduling system for all classes. You can schedule in advance for as many classes as you plan to attend. As our classes grow and as we add new classes, scheduling will allow us to plan for how many athletes are attending and program training that is appropriate for the level of the class. As of the 1st week in November, scheduling will be required to attend classes.

We performed the Bench Press in the Saturday WOD. Just as a reminder, here are the cues and form keys to executing the Bench Press correctly;

1. Shoulders and hips square on the bench

2. Knee and ankle angle at 90 degrees with weight through the heels during the press

3. Hand positioning on the bar outside the front of the shoulder in a comfortable position, wrists in neutral

4. Perform active shoulders throughout the press by squeezing the shoulder blades down and together on the bench

5. Keep the hips and shoulders on the bench at all times, perform press through full range of motion

Power= W/T (work/time) 

Comments (8) | Permalink |

Comments

Corey commented on 19-Oct-2009 07:44 AM

CFFTW WOD - 7:14 as Rx'd. Box jumps 13-12-11-11-11-10-11-11 for a score of 10. Auuuggghhh!

Tina commented on 19-Oct-2009 08:25 AM

Great effort morning crew! It was fun to have a few more guys in the gym this AM. The hang squat clean is no joke! CF FTW WOD: almost as Rx'd (85#) - 6:58. Box jumps 16-15-15-15-13-10-11-10 for a score of 10. That 20" box looks like a mountain by round 8!

Jen commented on 19-Oct-2009 05:35 PM

Sorry to miss this WOD...gotta sick little one. Will catch ya'll on Wednesday!

Brian commented on 19-Oct-2009 06:44 PM

CFFTW WOD - 115 lbs on HSC's- 7:10 time. then 11,11,10,11,10,9,9,9 on 20" box jumps.

Dman commented on 19-Oct-2009 07:04 PM

FTW WOD-prescribed, 6:44. 800m intervalsx4, 3 min rest between first 2, taught class then 2 more. 330,331,335,336.

Pam commented on 19-Oct-2009 09:15 PM

CF FTW WOD: 8:33 with HSC-55#. Completed the tabata box jumps with 1st 2 rounds on 20 in box then had to finsh with 18 in box. Forgot to write down how many jumps. Missed you tonight Jen, hope your little one gets better!

T-roy commented on 19-Oct-2009 09:51 PM

CFFTW WOD - 95# HSC's 9:39. 10-8-9-9-9-9-9-9 on 20" box jump. Score of 8.

Eugenia commented on 20-Oct-2009 06:23 AM

55# hang clean, squats-two movements, ghd situps=9:00. 12" box jumps 11-10-10-10-8-8-8-8 = 8 Tabata jumps.

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