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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Is this you?
Is this you? 1. You make it to class early, you actually take the time to effectively foam roll especially if it hurts, and you might even make it through the bathroom line before the run. 2. You rock the warm up, and you don’t have to ask a coach (or fellow athlete) to repeat [...]
Paleo Diet Research
The research in favour of a “primal” or “ancestral” style health approach is piling up. And scientists from a variety of fields — nutrition, physical education, biochemistry, anthropology, agriculture, genetics, medicine, etc. — are working together to figure out how this approach can help us understand and improve people’s health, fitness, nutrition, and overall wellness. [...]
Growth of CrossFit
This graph was taken from Google Trends. It shows the internet search popularity of CrossFit, Bally Fitness, Gold’s Gym, and 24 Hour Fitness. Notice the huge spike each New Year for all big commercial gyms. CrossFit’s growth in popularity has been steady with the occasional spike due to large newspaper or magazine publications. However, it [...]
The Snatch is back!
The power snatch is used primarily to develop pulling power for the snatch. Since the lifter does not have to lower his or her body significantly after the pull, the movement is simpler than a full squat snatch. The power snatch therefore places less stress on the nervous system than full snatches, and therefore maximums [...]
Thursday, December 22, 2011
Skill: Barbell Complex Conditioing: 21-15-9 Thruster (95/65) Hang Power Clean (95/65) 100m sprints Yup…sounds like Crossfit.
Thursday, December 15, 2011
Skill: Power Snatch Conditioning: “Ella” 5 rounds: 10 Power Snatches 10 Box Jumps No rest. Avoid Processed Meats (link)
Weight…Wait!
Overhead Squat 2-2-2-2-2 Rest as Needed 6 sets: 3 Power Snatch 3 Hang Squat Snatch (work up to a challenging weight) Rest 3minutes between sets Weightlifting gear…even the protein shake counts as gear. Don’t leave home without them.
