June 14, 2011
21 DL @ 225/155
21 Burpees
30 Double Unders
15 DL
15 Burpees
30 Double Unders
9 DL
9 Burpees
30 Double Unders
+
Mobility Work – Hamstring
0 Comments
filed under: WOD
Posts Tagged 'Crossfit Irving'
June 6, 2011
Jackie
———
1000m Row
50 Thrusters 45/35
30 Pull Ups
0 Comments
May 25, 2011
Hip Prep
+
Snatch Grip Dead Lift
4×3 @ 100%-110% max Snatch
+
3 rounds for time
400m Run
10 Thrusters 135/95
20 Toes to Bar
—————–
Read More Below
0 Comments
filed under: Olympic Lifting, WOD
Natalie Burgener
Beautiful first pull by Natalie in this photo. When we do Snatch Grip DL we are essentially practicing the first pull of the snatch. Remember the first pull is a positioning pull; an attempt to move the bar efficiently to a strong position for the second pull- jump, violently extend the hips, and accelerating the bar as fast as possible.
Notice
- Flat back/Good lumbar curve
- Vertical shins
- Tall chest/doing everything she can to raise the shoulder and hips together
- Hook grip
- Straight arms/arms are like ropes/when the arms bend the power ends
- Shoulders slightly in front of the bar
- Bar in contact or very close to the shins/pulling the bar into her body
- And the Best for Last – Intensity and Aggressiveness/you can’t do the Oly Lifts with a timid heart
May 17, 2011
5 sets
Power Clean x 1/Push Press x 2
+
10 sets of
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)
0 Comments
filed under: Speed Training, WOD
May 5, 2011
A1. Back Squat 5-5-5-5; r/r-10s
A2. Depth Drop to Max Jump x 5; r/r-2:30
B. RDL 3×8
C. Dead Bugs 3x10s each position; r/r-60s
D. 2 min AMBAP (As Many Burpees As Possible)
—————————
Coach Ripp is the Man
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
1 Comments
filed under: Strength Training, WOD
April 22, 2011
AMRAP in 20 min of
5 Power Clean
10 Toes to Bar
15 Wall Ball
——————–
Kelly ready for the 1st pull
1 Comments
filed under: CrossFit Games, WOD
-
Talk about killer!! 20 min amraps are hard!
I got 9 rounds and 6 toe to bars, but only 65lbs for cleans (still getting used to that move)
And somebody else start posting!!!
So i just have to “drive my ass!” it makes perfect sense now…