WOD

Questions like this are great! CrossFit: constantly varied functional movements executed at high intensity. Snatching is pretty darn functional, it can move a large load a very long distance rapidly! In other words, LOTS OF POWER OUTPUT. Now the hard part is that Snatching is just downright difficult, it requires lots of base skills, mobility, and a high degree of several of the 10 general physical skills (balance, coordination, speed, power, accuracy etc.)

Isabel: 30 Reps of Snatch for time. As prescribed the weight is 135#. A sensible ladies weight becomes 95#. Perhaps a masters scale of 105#/65# is in order as well. Either way, it’s only 30 reps 😉

The CrossFit Gods: Josh Everett, Khalipa, Max Mormont, to name a few do this workout as a simple ground to overhead employing the violent “power snatch” technique which yields a lung bursting time of 90 seconds to 2 minutes. Brutal. However this caliber of athlete also has the ability to Snatch fairly inhumane enormous weights, for example everett can Snatch 270# at a weight of 185! Yikes.

Today we shall not be power snatching! Down the british! No taxation without representation!

Since no one here (yet) snatches 270# let’s work on snatching! Today we’ll be going all the way up, all the way down and all the way back up 🙂 If you’re overhead squat is truly lacking, then we’ll have some special workshop/funhouse type stuff to get you all lubed up and ready to rock!

Also, 30 reps is enough usually 😉

Training: to make proficient by instruction and practice, as in some art, profession, or work. Competing: to strive to outdo another for acknowledgment, a prize, supremacy, profit, etc.

Thank you dictionary.com 🙂 My english teacher would be so proud of me for citing my sources! Onward to more term definitions;

Maximal: the greatest quantity or amount possible, assignable, allowable. Optimal: most favorable or desirable; best.

Now, let’s look deeper for a second, a matrix if you will, and I will.

1. Maximal Competing
2. Optimal Competing
3. Maximal Training
4. Optimal Training

“Maximal Competing” would pertain to someone who competes at the greatest quantity or amount possible, assignable or allowable. As in they compete even when they shouldn’t be just because they could. Like at the dinner table to see who can eat faster, or have a cleaner plate, or eat more spinach. Or for example when driving, always being first to a destination, or at least making sure that he/she is ahead of you when driving by always changing lanes in your way. Annoying.

“Maximal Training” would pertain to someone who trains at the greatest quantity or amount possible, assignable or allowable. This person would practice the guitar for HOURS endless finger tearing hours. Breaking strings, incessantly re-tuning never wanting to do anything else. Fanatical.

“Optimal Competing” would pertain to someone who competes in a most favorable or desirable way, possibly the best. This person makes certain that they are prepared plans for the competition and arrives on time ready to do what they set out to do. Mature.

“Optimal Training” would pertain to someone who trains in a most favorable or desirable way, possibly the best. This person makes certain that they come to practice ready for the work, their attitude is favorable allowing them to learn and gain as much as possible from the training for the day allowing them to move and grow with confidence that they’ve done their best and learned the most from that day. Disciplined.

Could you workout more? Yes. Would you gain anything more from it, maybe not. Could you compete more? Yes. Would you garner the respect and admiration of your peers? Maybe. The Open has allowed us to begin competing a little bit more often and training a little bit less, isn’t it interesting how different that feels? Did anyone feel like a total failure after the ostensible Burpee/OHSQ/Muscle-Up WOD? If so you’re not the only one! If you scored less than 100 (maybe 91) you’re missing something required in the competition! That’s a blow to the soul man! You’re not good enough 🙁 Oh well, let’s TRAIN and get better so that when it does come up again you’ll BE better so you can compete optimally!

Let’s stay focused on the task at hand and improve ourselves, strive for the better movement, and work really really hard when you’ve given yourself the opportunity to!

And now: cute fat babies!!!

Yup, even with a workout as “simple” as “Karen” (150 Wall Ball Shots for time) there’s room for good scaling options 🙂

Be excited!! And NO this isn’t for everyone 🙂 The moral of the story is tall people should have pity for the shorties and short people shouldn’t rub their ability to do simple calisthenics rapidly in the face of the tall people 🙂

Hoo-rah for Rx Wall Ball Shots!

Hooray for optimal training!!

Last week I saw a lot of awesomeness surrounding the Clean and Jerk!! Many people come to mind but I want to give shout outs to Beeje for finally getting under the bar! Kari for being savage, Steve for getting 135, “the girls” for breaking 30 reps, Linda, Pam and Charles for all getting it done and staying in the Open!! WOW. What a workout!

Today’s workout (Mary) is a doosey 🙂 Get ready for aggressive scaling measures and confused people and people who are downright saddened by this workout!! Don’t be! Instead have fun with tough movements and get better 🙂

GHD sit-ups also this week! If you know what’s good for you you’ll do a few extras today and tomorrow to prep the ole’ midsection 🙂

Get ready for Tuesday night!!

Friday night no 6:30pm class 🙁

Saturday, no classes but, the SPF MEET will be going off, stop by to see what’s up!!

Sorry for the late notice, but thanks for understanding!!!

Rock on

Get ready!!

Saturday will change the world. It’s going to be awesome! It means a few things for the club though, Friday night is a little different: ONLY THE 5:30 class is happening. At 6:30 we’ll be setting the gym up for the meet, there are 50+ STRONG people (1000lb squat club, etc.) descending upon the gym to smash PR’s and further the sport. SATURDAY THERE ARE NO CLASSES, only the meet is taking place, this is a big deal!!

Sunday will be the normal events, 9am and 2pm ready to rock! Plan on coming and hanging out during the meet and watching the strong peoples lift the big weights, and then plan on coming Sunday ready for work! The Open WOD will be posted Tuesday night at 5:00ish, be ready!!

Front Levers are hard…

Tomorrow’s Team WOD: this will take a minute *deep breath*. Teams of 3 people row to 150 calories. The rower only gets a minute at a time for max calories. Then subtract the calories in that minute from 40, then teammate 2 does that many knees to elbows then teammate 3 does that many KB Swings. Then the team rests one minute to rotate stations. KBer then begins to row. The entire workout is for time. The race is to 150 calories under the conditions above.

Enjoy!

Dips, it helps to stay tight!!