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Archive
Snatch
Friday, March 09, 2012WOD
Snatch 3x5 (Scale movement based on the best form and technique without comprising position of the body in relationship to the bar. i.e./Power snatch, hang snatch, snatch....)
Rest
4 x 400m sprints rest between sprints 2 min, try to hold times
Post loads and sprint times to blog comments
Lessons from "Seven Days in Utopia"
Review of Lesson 1 - Develop your conviction of why you do what you do!
Lesson 2 - Stay in balance. Don't let your emotions control you. Be emotionally engaged, but also stay aware of whether you or your emotions are controlling your effort and actions. Focus on the feel, not the outcome!
Snatch
Friday, February 24, 2012WOD
Shoulder and hip mobility before the WOD
Hang Snatch 3x5 (from the hang position,snatch to the full squat)
Rest
Five rounds for time of;
Row 200 meters
TTB 10 reps
Post loads and times to comments
Coach Dozer doing box jumps!
Snatch
Thursday, January 19, 2012Sorry for the delayed posting, network difficulties this morning.
WOD
Dynamic mobility and Burgener warm-up before the WOD
Snatch 3x5
Rest
21-15-9
Thrusters 95/65
Box Jumps
Post snatch loads and time to comments
Say Hi to Kylie! She is a senior in HS and chose to CF as her athletic credit for her senior year.
We have only had a handful of people start recording their sign in at the box for the GET PUMPED for the PARTY promotion! Come on guys, this is an easy way to get some free swag(t-shirt), free food, free date night with your whatever, spend some time with your fellow crossFitters and world class athletes and get reserved seats for the Josh Turner concert, for free! If you are training 3 days a week, record it! Record your food 3 days a week and share with your friends about how great CFFTW is to be a part of!
BTW, check out the new space for the box! We are adding to our existing space over 1900 ft of open box space for bigger team WOD's, METCON's,Muay Thai and strength training! We will also be adding showers!
Snatch Work
Monday, November 28, 2011WOD
Dynamic mobility before the WOD and 3 min sustained squat, Burgener warm-up
Overhead Squat, snatch balance, and snatch
5-5-5
3-3-3
1-1-1
Post loads and experience to comments
Ben Coad home for Thanksgiving break from John Brown University ROTC
We are working on getting the re-print of T-shirts from the Ranch Wod. We should have more information this week and have them asap for distribution to those who participated. The first run of shirts are for sale to non-participants at 15.00/shirt.
Snatch
Thursday, October 13, 2011WOD
Dynamic mobility before the WOD
Snatch 3x5 (perform squat snatches with loads that promote proper form and quality movement patterns)
Rest
Row 500 meters rest 30 secs x 3
Post loads and row intervals to comments
Marty doing some air squats
Snatch
Thursday, September 22, 2011WOD
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!
Snatch
Monday, August 01, 2011Snatch 3x5
Rest
For time;
Row 1000 meters
Rest 1:1
Run 1000 meters
Post loads and time to comments(time for row/run includes rest interval)
Coaches Challenge W.11 will be posted tomorrow morning!
Women's Bike Fit & Basic Cycling Technique Class Coming Soon!
August 16th, 2011 @ 6:30pm
Run-Snatch-Jump
Tuesday, July 12, 2011WOD
Dynamic mobility before the WOD
Three rounds for time of;
400 meter run
Snatch 10 reps 95/65
Box Jumps 20 reps
Post time to comments
Get ready because Coach Dozer has been doing some serious training and he is almost ready to be back at the box barking out orders!
Snatch
Monday, June 27, 2011WOD
Dynamic mobility before the WOD / Burgener Warm-up
Snatch 2x5 (full squat snatch)
Rest
Four rounds for time of;
Walking overhead carry 45# 40 meters
Thrusters 10 reps 95/65
Post loads and times to comments
Bethesda Christian School ZoiFit Strength & Conditioning Camp
Snatch
Thursday, June 09, 2011WOD
Burgerner Warmu-up before olympic lifting
Snatch 3x5 (work on transitional skills, focus on maintaining position over the bar, pulling through the middle, fast elbow turnover, and pulling underneath the bar)
Rest
AMRAP in 4 min of;
TTB 10 reps
Burpees 5 reps
Post loads and rounds to comments
Don't miss Muay Thai on Saturdays at 10 am! The class is a blast, great fitness and teaching basic self defense and Muay Thai skills. The class is free to membership and is for men and women. Come join the fun!
The Nutrition Station will be up and running by the end of week! We are working on the details of how to coordinate it. We will notify members of when it is open and what they need to do to access it.
W.4 is being killed by members! Keep up the good work and challenging yourself beyond what you think you can do.
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