“Cindy”

As many rounds as possible in 20mins of:

5 pull-ups

10 push-ups

15 air squats

post rounds/reps to comments.

Note: There will be no chalk allowed to count your rounds today.

Register for the 2012 Reebok CrossFit Open: Registration opens Weds, Feb 1, 2012

5 rounds for time of:

9 deadlifts 225#/155#

30 sit-ups

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3 rounds for time of:

10 Box jumps 30″/24″

15 Dumbbell OR Kettlebell Thrusters

200 ft farmers carry

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Notes: Choose your weight for the thrusters and use the same weight for the farmers carry.

“Isabel”

For time:

30 Power Snatches

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A. Jerk 1-1-1

B. As many rounds as possible in 5mins of:

Double unders

Note: Everytime you stop your double unders you must complete 4 burpees.

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Partner WOD:

For time:

50 Thrusters 45#

50 hang power cleans 135#/85#

50 hand release push-ups

50 toes to bar

NOTE:

This wod is meant for partners. THE BAR MUST NOT touch the ground at any time before the hang power cleans are complete. One Bar is to be used for each team. Yes, that means you will have to switch your weight with the bar off of the ground.

21-15-9 reps for time of:

Deadlift 225#/155#

Burpee-Box Jump 24″/20″

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You’re Entertainment for the day- “Gym Clowns”

Power Clean 5-5-5-3-1

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Should have posted this video yesterday:

“Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

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4 rounds for time of:

1o cleans 135#/95#

100ft sandbag carry 45#/25#

10 burpees

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As many rounds as possible in 12mins of:

6 chest to bar pull-ups

9 power snatches 115#/75#

12 box jumps 24″/20″

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One of the most inspirational videos ever: How Great I AM

As many rounds as possible in 12 mins:

6 pistols

9 push Press 115#/75#

12 Burpee bar jumps

Post rounds/reps completed to comments.

Team “CrossFit Total”

1 RM Back Squat

1 RM Strict Press

1 RM Deadlift

post total load to comments.

Notes: Today’s team wod is going to be a little bit different. It will be class against class. Each Class today will be a team, your goal: Lift as much weight as possible. You can still get your individual PR’s today but each team member will get 3 attempts at each lift and your teams score will be the total weight lifted! Have fun and go hard!

21-15-9 reps for time of:

Toes to bar

Power Clean 155#/105#

Hand release push-ups

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10 rounds for time of:

10 Burpees

50ft bearcrawl

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As many rounds as possible in 8 mins of:

5 Thrusters 155#/105#

10 Chest to bar pull-ups

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4 rounds for time of:

10 Kettlebell swings 2 pood/1.5 pood

20 deadlifts 155#/105#

30 double unders

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Coache Mark’s Article in the Coaches Blog: “Are you an arm bender?”

Are you a very strong lifter?  Are you a fairly new lifter?  Or are you a very strong and new lifter?  Then chances are you have been observed bending and pulling with your arms before you fully extend your hips and legs during the clean or the snatch.

So you say “What’s wrong with that? I can still clean a heavy weight.”  Remember that the muscles you want to evoke in pulling that bar as high as you can off the platform are your legs and back (with forward hip drive), your traps, “lats” and then to some extent, a finish with your calves (though at that point of the momentum of a great pull your entire body will be lifted off the platform with your calves only appearing to apply some force to the platform).

Pulling with your arms forces by employing that bend,  forces them to begin doing work intended for the larger muscles.  Pulling with your arms will bring the bar toward you (instead of your hips toward the bar), hence setting it away from its required vertical path.  This will result in your body moving forward – remember Newton’s Third Law of Motion:

“To every action there is always an equal and opposite reaction: or the forces of two bodies on each other are always equal and are directed in opposite directions.”

If you are an arm puller and want to increase those personal bests, then heed the following:

1. Allow the weight of the bar to passively extend your elbows until you are fully extended at the end of the second pull.  Like a plumb-line, let that bar keep your shoulders, elbows, and arms in a straight line. With this reduced motion you can focus on completing a full extension of your hips/legs.

2. Be cognizant of how tight your grip is on the bar.  If too excessive (perhaps because you may not be using the hook grip), far too much neuromuscular signals are sent to the forearms, when they should instead be sent to your back, legs and onward to hips and traps.

3. Check out your first pull.  Arm bending is often caused by trying to correct a bar that is too far forward.  Ensure you have a proper start position and first pull.  Refer to my previous article “Transition and Velocity” regarding how the bar is to be kept close to your body/Centre of Gravity.

4. Check out where the bar is at the start of second pull and how it got there.  Arm benders often pull up the bar with their arms bent, try to lift and position it on their upper thigh as they dip slightly. From that point, the lifter would then start their second pull as a quick, but noticeable, hang snatch.  Unfortunately, as poundage increases, arm strength provides little help and when it does, it causes loss in upward bar velocity.  So the arm-bender will have to be awfully quick in getting under the bar as it will not be as far off the platform as it otherwise could have been.  In competition, pulling from the hang is cause for a referee’s red light – arm bending is not.

As you gain more confidence in raising the bar as high as you can before dropping under it you will find less dependence on that arm bending.  And try not to rush under the bar while the bar is still, under your second pull momentum, traveling upward.

Soon your second pull will not resemble an upright row, a 45-degree Pendlay Row, or a reverse curl.  The momentum of the bar’s mass and velocity, your extension, your quick drop under the bar (with rotational assistance from the bar’s ball bearings), and a quick lifting of the elbows, will ensure a more successful and less strain full clean or Snatch.

Coach: Mark Gomes

Push Press 5-5-5-5-5

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“Nasty Girls”

3 rounds for time of:

50 air squats

7 muscle ups

10 hang power cleans 135#/95#

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Team WOD: Partners

For time:

100 v sits

100 box jumps 24″/20″

100 push-ups

100 broad jumps 6 ft/4ft

NOTES: One partner is working at a time. Before partners can switch, the resting partner must complete a 1RM Clean (yes that means a FULL CLEAN RECIEVED IN THE BOTTOM OF YOUR SQUAT). You cannot attempt the same weight twice, unless failed, and you cannot go down in weight. Meaning the only place to go for your 1RM is Up!

Post times and total teams load to comments.

A. Deadlift 3-3-3+

B. 21-15-9 reps for time of:

Burpees

Pull-ups

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“Fight Gone Bad”

3 rounds for reps of:

1min Wall Ball

1min Sumo-Deadlift High-Pull 75#/55#

1min Box jumps 20″

1min Push Press 75#/55#

1min Row (for Cals)

1min Rest

Post total repetitions to comments.

15-12-9-6-3 reps for time of:

Ring dips

Hang Power Snatch 95#/65#

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NOTES: If you have muscle ups, set the rings up to where you have to do a muscle up to get into your ring dips.

A) Back Squat 3-3-3+

B)

“Honey Badger”

3 rounds for time of:

50 double unders

10 thrusters 135#/95#

15 burpees

post loads and times to comments.

NOTES: The squats should gradually go starting around 75% on the first set, the last set is repped out for as many reps as possible.

Also, we’ve done “Honey Badger” recently. Try to compare your time and if you posted it to comments, try and find it in our archives.

…A GREAT “RAW” SQUAT, Everyone: Squat like this guy:

As many rounds as possible in 8mins of:

6 handstand push-ups (unbroken)

1 power clean  90%

6 kettlebell swings 70#/53#

Post rounds/reps to comments.

NOTE: The Handstand push-ups are unbroken today. This is a fast and powerful wod, you should be scaling accordingly. If handstand push-ups are something you struggle with, scale using a plyo box, bands, or even just doing regular push-ups if that taxes you enough.

The power clean is using 90% of your 1RM if you dont have a 1RM… let’s find it today!

21-15-9 reps for time of:

Goblet Squats 70#/53#

Toes to bar

burpees

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Team WOD

As many rounds as possible in 8mins of:

30 burpees

30 box jumps 24″/20″

2min rest

As many rounds as possible in 10mins of:

21 Power snatch 95#/65#

21 box jumps 24″/20″

post team members and total rounds to comments.

“Lynne”

5 rounds for reps of:

bodyweight benchpress

pull-ups

rest 3-5mins between sets.

Front squat 5-5-5-5-5

Post loads to comments.