CFWU
400m sprint (2min2.) dangit still over 2min
then the stopwatch started
60beginner pullups
60assisted dips(self assist on sawhorses)
him-8min35
her-8min30
then 800m walk the dog

jjdax - 04 February 2009 05:45 PM

hey bathmatt. wats a “snatch balance”?

They are an assistance exercise for the Snatch.
Teaches you to be comfortable getting under the bar without having to pull it from the ground.
Typically, you can do more weight in a snatch balance than with a snatch.

Here’s Sage demonstrating it with Coach Burg’s explination:
http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.mov
http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv

He mentions some other variations (pressing snatch balance and heaving snatch balance) that are used to get to a good snatch balance.  You can find them on the demo page:
http://www.crossfit.com/cf-info/excercise.html

Forgot to post yesterday’s…

10 rounds

5 pull ups
5 push ups
5 squats
5 KTE
5 good mornings

Today I went through as much of the Filthy Fifty @ 25 reps as I could before my client arrived, and working around the knee.

25 Box jump, 24 inch box- did step ups on the tire as it was just the right height to not be too painful
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 50 steps- Skipped this
25 Knees to elbows- these hurt after yesterday!
25 Push press, 45 pounds
25 Back extensions- this was as far as I got, less than 15 min. not too bad
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders

Weighted Bar Dips

10 lbs x 5
20 lbs x 5
35 lbs x 5 (PR)

Hill Sprints

5 - 65 meter Hill Sprints with 2 min rest in between.  All sprints were run in 12-14 seconds.  Should have done more like 10 sprints, but ran out of time.  Still I think that hill and I will be getting well aquatinted in the future.

Rest Day at Crossfit

Spin Class/Strength Training
9.7 Miles

Was going to do the squat WOD, but the gym was way too crowded! It is too cold here so everyone is inside!

Sarah H. - 04 February 2009 05:07 PM

Muscle ups: Puppies
4 rounds
10 pullups assisted @105
10 dips assisted at @120

6:36

Would have been faster except one of the trainers at my gym wanted to show me the correct way to do a pull up. He told me the way I was doing them I’d injure my shoulder.  I want to know what everyone here thinks.

He said not to go all the way up, and keep “tension” and don’t go all the way extended. Basically elbows bent slightly and every thing engaged at the bottom of the pullup. I thought You straighted your arms for a full range of motion. I bet he’ll tell me that a squat is a full squat when your thighs are parallel to the ground.

What do the trainers here think?
THanks
Sarah

Usually all these get answered before I get back here. You need to go all the way to the top. Chin over the bar and then start working towards chest to bar. At the bottom you do indeed need to go to full extension to get the benefits of the full range of motion.

Nothing fancy, but wanted a heavier metcon (for me) so did thrusters and presses

15-12-9

95lb thruster

pushups

Time was 8 something . . . technical difficulties, I was an idiot somehow and didn’t get the stopwatch started. But it was roughly 8 minutes . . . because I was all the way through “Welcome to the Jungle” and 2 minutes plus into “Shoot to Thrill” . . .

Anyway, heart rate was up, muscular failure was imminent . . . . but metcon was lacking. That meant it was too high a weight for the reps. I’ll try it again next time with 75lbs. Alternately, I should do higher weights but lower reps. Like 3 or 4 then something else, i.e., it was an experimental wod, and I learned something and got a bit knackered, but nothing to lay on the floor and die about . . . .

6pm Crossfit @ Brand X

630am Crossfit @ Brand X

Buy in
50 PVC OHS

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Cash out
50 Sit ups

090204 Wednesday
Did my own thing today as my knees were sore from running.
WOD:
As many rounds as possible in 20 minutes
10 reps of 95# push press
10 reps(each side) of 50# single arm DB rows (with no bench support)
10 reps of 25# plate shoulder blasters (lateral raise, around the head left, than right, and back down)

Got 4 rounds, 10 PPs, 10 DB rows each side, 7 shoulder blasters

Cash-out:
5 sets of 10 reps of 185# shoulder shrugs and 10 reps of 25# DB posterior delt raises

Rested. Sorta. Did 42 of my 68 or 70 HSPU progressions yesterday.

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

I most definately cannot do muscle ups, i did however do all the prescribed pull-ups without any weight-assist or jumpers, quite a feat given that i had a hard time doing 20 pullups when i started crossfitting.

Time: 11:45

Following three days behind

30 muscle ups for time
Subbed with bar muscle ups 15 reps
then pull-ups 15 reps
then bar dips 15 reps
4:35

Back Squats
5x 135
5x 155
5x 175
5x 185
5x 195 PR