Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Beefcake fighting hard for a 1RM on the back squat. He's right at that sticky spot on the way up (you know the spot) and if he keeps pushing, even if it feels like he's going nowhere, he'll be successful. This reminds me of something else; determination. Let's apply this principal to a non-physical goal, shall we?
Let's say there's something you want to accomplish, some life goal if you will, and you're having trouble reaching it. No matter how hard you try, you still fall short, repeatedly. Well, how bad do you want it? Just because it hasn't happened yet, does that mean it never will? You might ask yourself, "what am I willing to give, to sacrifice, in order to reach it?
Doing a heavy back squat can be quite similar to the above situation: you reach that sticky point. Now, what will you do? Are you prepared to give what it will actually take to get it done? Or are you willing to give onlyso much, and if that so muchisn't enough then, oh well, schucks?!
Lifting weights can teach us great life lessons if we look closely at what is actuallyhappening, instead of just going through the motions.So next time you find yourself under a heavy barbell, or with a major life obstacle, ask yourself, "what am I willing to give?"
In this workout you will move through 4 separate Tabata intervals in succession. The exercises will be pull-ups, push-ups, sit-ups, and squats. Go for max effort each work period.
Post total reps to comments.
NEW RULE STARTING JULY 1, 2009: If you're caught not introducing yourself to a new face, that is -you're aware there's someone new and you have not introduced yourself yet the penalty will be 50 burpees. Time and place of burpees will be agreed upon by guilty party and party who called the foul. Have fun and play nice, this is meant to be a motivator of discourse, not a contest to see who can dish out the most burpees!
Jo, hitting her deadlift PR during Monday's CrossFit Total WOD. 243!!! Is it any wonder she's the sister of the notorious Dr. J?
WOW! What a day for moving weight yesterday was. There were so many PRs flying around the gym I had to duck several times so I didn't get hit (really). Big shouts out to Johanna for setting a new deadlift PR of 243lbs, Maddie for breaking 600lbs on her total, and Momo & Tab for breaking through the 200lbs barrier on the deadlift, amazing lifting girls, amazing.
The CrossFit Total is a measure of your strength. CrossFit favors the strong, not the big, but the strong. Don't think so? Check out the rx'd weights for the benchmark WODs. Don't short yourself by not coming in today, come test your strength.
Post total to comments.
Lecture to Marines, 3rd Marine Division, Okinawa, Japan by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov] ~courtesy of crossfit.com
Coach Brice celebrating as Rob learns how to "get under the bar" on a push jerk
Whenever I’m approached by an avid exerciser or athlete who complains of knee or lower back pain, the first thing I do is check out his or her backside…literally. Not to sound like a sexual implication, but observing the glutes actually helps me understand a client’s description of knee and lower back pain.
Most lower back pain will come from tightness in the hip region, disc degeneration, or some compensatory movement dysfunction. Most of those abnormalities can be identified using movement screening and diagnostic imaging. However, in the majority of minor cases of low back pain that I’ve personally seen, there’s a lack of gluteal function, and more notably, a visible lack of gluteal development in the individual. As part of the investigative process, I always recommend that a fitness professional should not only listen to a client’s subjective descriptions of discomfort and pain but also observe areas of the body for visible abnormalities. The easiest area to start off with is the glutes.
Gluteal atrophy is always evident in cases where the complainant is a member of the general population and exhibits one or more of the following attributes:
Each Saturday from now on we will be working the Olympic Weightlifting movements -the snatch, clean, and the jerk (or some form thereof). Sometimes just one, sometimes all three. We'll mix it up as we go, keep it fun, and get to focus on training these great movement patterns into our program.
Warm-up: Burgener warm-up
WOD:
Snatch -work up to a heavy single
Rest 5 minutes
Clean & Jerk -work up to a heavy single
Post loads to comments.
Coach Shanna gets under the bar on a Push Jerk. We like to have the athletes watch each other lift on a regular basis and provide coaching cues for each other as well as encouragement. It teaches the athlete to look at the movement from a different perspective and hopefully they will gain insight as to how THEY can perform better at the movement.
Taking the side view of an athlete during a lift is one position that can provide a lot of immediate feedback. The spotter can see how balanced the athlete is with respect to forward/back, a very important thing for the lifter to know in order to adjust a missed lift.
Scale the weight to finish in the 2-4 minute range.
We're after maximum power output in this time domain, so choose your weight accordingly.
Post weight and time to comments.
We have 6 brand new barbells! 3 Ladies' and 3 Mens' bars, beautiful bright zinc finish, bearings in the sleeves for amazing spin, and much more whip than any of our other barbells. Please note: these bars are not to be placed in the squat racks until we get a rubber coating on the rack where the bar sits. We'llbe storing them in the steel upright racks near the weightlifting area. When returning them to the upright racks amke sure to set them down in the sleeve softly (they can be dropped sideways forever but not on their ends!) Please enjoy these new barbells and treat them as if they were your own. We can all have fun and benefit from their use for a long time to come...
"Most of the guys my age complain of back pain, knee pain and sore muscle. None of these things bother me now after the conditioning that CrossFit has provided" Stacy Jennings
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