Thursday 130606

Workout
Snatch – Heavy Single

Then

2 Person Team of Regional WOD #4 (adjusted)
100-Wall Ball Shots
100-Pull-ups
200-Lunge Steps (Carrying a plate 25 M / 15 F)
100-DB Snatches (30 M / 20 F)

From Forbes

How CrossFit Embraced Fans And Became The Next Great Spectator Sport

The fitness world is used to new trends exploding almost overnight, with fad workouts and diets making a big slash only to crash back to earth once the next hot thing rolls around. Just a few years ago, CrossFit was the newest, hottest thing in training, and many industry watchdogs expected it to follow a similar trajectory.

They’re still waiting.

PARIS, FRANCE - MARCH 13:  French CrossFit ath...

PARIS, FRANCE – MARCH 13: French CrossFit athletes help to launch Reebok’s The Sport Of Fitness campaign on March 12, 2012 in Paris, France. (Image credit: Getty Images for Reebok via @daylife)

Today CrossFit boasts over 6,000 affiliated gyms worldwide, and its cultivation in regions like Europe, Asia, and the Middle East has helped established a truly global fitness brand. But that remarkable growth isn’t stopping at new converts and facilities for the loyal. The brand is focusing efforts not only on promoting its methodology as the best for creating elite fitness, but as a sport in and of itself.

Enter the CrossFit Games, a grueling annual test designed to identify the world’s fittest man, woman, and team. Started in 2007, the Games has grown from a backyard brawl on a ranch in Aromas, California, to a high-caliber championship sponsored by Reebok and broadcast to the world via ESPN2. Since 2010 the July event has been held at LA’s Home DepotCenter, where competitors test their merit running, biking, jumping, and lifting their way to $250,000 grand prizes. In order to make the main event, athletes must first complete two rounds of qualification starting in March: The Internet submission-based Open — where in 2013 nearly 140,000 athletes submitted scores for five standardized workouts — and the Regionals, where the best Open performers from each of 17 worldwide regions compete for just a handful of invitations to the Games.

Though its growth as a sport has been astronomical, CrossFit competitions today still have a much more intimate atmosphere than those seen in most other sports. Spectators can snap pictures with competitors in between events, often asking a favorite athlete for tips on the competition workouts many fans will then attempt back in their own gyms.

It’s that sense of shared suffering that facilitates Read more Thursday 130606

Wednesday 100203

Warm-up
1-arn Dumbell Snatch

Workout
Dead Lift
5, 3, 2, 2, 2, 2, 2

From the Wall Street Journal…

FEBRUARY 2, 2010

Fitness as a Full-Time Pursuit

An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regime He Calls a ‘Livelihood’

By JAMES WAGNER

In April 2003, corporal Hector Delgado lay in an induced coma on a Navy ship in the Persian Gulf. His pelvis had been crushed into six pieces and his legs and nerves were mangled after a fuel tank fell on him while he was with the Marines in Iraq.

Being in a wheelchair doesn’t stop U.S. Marine and Iraqi veteran Hector Delgado from keeping fit. He does CrossFit, a highly intense exercise program that combines Olympic lifts, body weight exercises, kettle ball exercises, and much more.

The accident kept him Read more Wednesday 100203

Tuesday 090526

Warm-up

Band shoulder work is a MUST before this workout!

Workout
For time:

400M Run
20 – 1-Arm DB Snatch* (10 each arm)
2:00 Rest

500M Row
20 – 1-Arm DB Snatch
2:00 Rest

400M Run
20 – WallBall Shots
2:00 Rest

500M Row
20 – WallBall Shots

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight

Friday 081212

Warm-up

Band shoulder work is a MUST before this workout!

Workout
For time
4 rounds of:

20 – 1-Arm DB Snatch* (10 each arm)
20 – Wall Ball Shots (M20/F12)

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight

Friday 080425

Warm-up
Using 45 lbs, 15 lbs bar or PVC
3x
Pressing Snatch Balance x3
Heaving Snatch Balance x3
Snatch Balance + OHS x3
Sotts Press x3

Workout
Snatch Balance – x5, x3, x3, x1, x1, x1 x1

Let’s get a 1RM for this skill transfer exercise. Doing so will give us more confidence to catch the Snatch in a full squat and will make us better athletes. In theory, your 1RM Snatch Balance will be greater than your 1RM Snatch…not saying, just saying

REST 5 minutes then:
One arm dumbbell* snatch (alternate arms every 10 reps), 20 reps.*
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 20 reps.*

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight

071011

Reports that say that something hasn’t happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns – the ones we don’t know we don’t know.
-Donald Rumsfeld

Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the “fat burning zone,” and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.

The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing…as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you’re burning more calories than you’re eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.

Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute

Workout:
JB

2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let’s put that to the test!

For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight