Apr 5, 2011

040511 WEDNESDAY

Don't forget coaches training 0615 -0700 - bring the documents that Rob sent out last week.

0530 Class 

Front Squat

ADV(3-3-2-2-1-1)
INT (3-3-2-2-1)
BEG (3-3-3)

5x Rounds for Time:
40x push-ups 
40x AB mat sit-ups

Open Gym

21-15- 9

Squat snatch (95/65)
Chest to Bar Pullups

Coaches and athletes skills session at 0520 if you need to practice squat snatches.

27 comments:

Dave Hudson said...

Looks like a great WOD for tomorrow (specifically, the open gym WOD). I will be there to help coach the squat snatch (or, in USAW parlance, simply "snatch") in the morning, but won't be doing it myself as it is my rest day.

Conversely, if there is anyone else who wants to use tomorrow as a rest day in preparation for the Games WOD on Thursday, I will be doing the open gym WOD Saturday at Gruber; they do have bars, bumpers, and pullup apparati (pullup bars would be misleading) to do this WOD, so it works out well. (Definitely looking for someone to do this with on Saturday, as my performance increases twofold (at least) when going head-to-head.)

Kay said...
This comment has been removed by the author.
Kay said...

For the IMCF Games on 21 May, the t-shirt will be red, and the concept for the t-shirt will be a small IMCF logo on the front left chest or words like "IMCF 1st Annual Games" and a drawing on the back with people in a circle (like the Picasso's Circle painting) around either a kettlebell or barbell; this is supposed to show community around CrossFit. I can't draw well, so I need someone with artistic skills; anyone?

james said...

Games WOD #3 posted and it rockks!! can't wait to do it thursday

Stephen said...

Kay: the wife is a professional artist. Let's talk and I can see if she can come up with what we are looking for. When do you need the draft?


Been out of the loop for the last few days, but ready to get back in the bubble on Wednesday.

Carli said...

Is the Open Gym WOD the XFL WOD? If so, I would be willing to do it either Friday or Saturday in order to rest for Thursday's games WOD. Kay, when will you attack the Week 3 WOD? I am time restricted Thursday morning, so I'll have to get after it early and would love to go at the same time as you.

Air Force Steve said...

My triceps need a rest from today's WoD. I'll probably do the CF Open WoD on Friday.

james said...

XFL WOD's are Games WOD's for the next few weeks

james said...

alternate option is to do the games WOD tmw if that suits better and the snatches etc Thursday - takers?

Carli said...

James, personally I'd rather stick to the original plan of doing the Open WOD on Thursday. I could use the rest and time to mentally prepare to be crushed!

james said...

just putting it out there sister - we can do whatever we please - if any one wants to go tmw we can coord it in the morning - I might do it then

lmofu said...

Oh my gosh I got the coolest jump rope from Dicks. It has a counter, Kcal and time clock. It is light weight and also has a cordless motion sensor for indoor close proximity use. I love this thing!

james said...

I did the games WOD this morning - the bar gets a little heavy after a while. Score of 31 (15 rounds + 1)

kyle hogan said...

What a humbling WOD....ego checked at the door....worked on mechanics today then MU band supported progressions. Thanks to Jamie & Mike for the tips. Making the transition from power to mechanics it VERY difficult...at least for me.

Andrew said...

12:53 for yesterday's WOD. // Taking today off to give the grip a rest for tomorrow's games WOD. I'll be in tomorrow 0530 with the thursday group.

I'll be playing 18 holes for minimum reps this afternoon to stay loose if anyone's interested. walking on at 4 for the twilight rate.

Wilson said...

6:11 as rx'd on today's WOD. Looking forward to the Games WOD tomorrow. AF Steve and Andrew, are you guys going to be there in the morning?

Air Force Steve said...

Ah, peer pressure. Alright, I'll be there TOT 0525-0535

Noah said...

15:16. First 26 snatches were at 65#, last 19 were at 45#. Was not shooting for intensity in snatch, focused on mech and consistency.

Two things I will be in pursuit of for the rest of my life...understanding women and snatching 95#. Not sure which I will achieve first.

Kay said...

Carli - I'll be there Thursday morning around 0515 for the Games WOD, but I don't know how much competition I'll be. I'm just hoping to get one clean and jerk. Maybe seeing you do it will help ME! See you tomorrow morning.

Gary said...

11:07 with 75# for snatch. Had to break up the pullups to get the chest to the bar every time.

elizabeth said...

I'm headed to the bubble at 1600 to exercise Games WOD strategies. I'm a certified USAW sports performance coach - if you need polish on your Clean & Jerk technique. It's all in the hammies....

Rob said...

Games WOD; 33 (16rds + 1 C&J)

We had nine for coach's clinic this morning. Four of the group were new Level I certified coaches. Each one got to coach at least one of the 9-movements with critique from other Level I certified coach. Really good session.

If you are going to help with April foundations it is highly encouraged to make the one next Wed (not required but encouraged and very helpful)...rehersals, rehersals, rehersals. If you are not going to help with April foundations you are still invited. It's a terrific venue to practice coaching technique.

Stephen said...

9:40 today, but just used the training bar to work on form and technique. Pull ups were okay, but I did not have success today doing more then three unsupported. Used the box jump method for the rest of the set. Still, good to be back in the bubble. Thanks to Neal for the QAQC and Rett for the motivation as always.

Kay: took care of the t-shirt design. Went to my sister who does graphic design and she said no problem. I just need to get a sketch of what u are looking for and scan it t her.
Let's talk tomorrow after the WOD. I

Rich said...

Didn't do the WOD today. I focused on form on snatch with lighter weight. As I worked up to 85lbs I was pretty happy with my form, but it was not a good squat, so I shifted to focus on overhead squats.

Good news is that I worked up to 5reps of 95 lbs, with good form. I could have gone higher but had to get ready for class, and I'm sure I could have gotten at least 105 lbs, which is way more than I have done on OHS before.

Kay, Stephen, for the artwork for the shirts, since you know someone that is a graphics artist....I recommend that you get whatever the artwork is going to look like finished in a camera-ready form. It will make ordering the shirts easier.

Stephen said...

Thanks Rich. Will relay.

Kay: let's talk Friday. Had to shift fire and won't make it in to the bubble at our normal time.

Neal said...

My shoulders told me to take a break today, so I did. I did hit James' squat snatch clinic which was awesome. Thanks for puttin that together, James.

While checking out Black and Gold CF's site today, I saw the following conversation and thought it might interest some of you. The question is asked by a visitor to the site and the answer given by MAJ Scott Greco, one of the leaders of B&G. Nothing revolutionary, but I thought Scott did a great job of addressing the issues raised. I know I'm posting late, but anyone else have thoughts on this issue?

QUESTION: I've got a question about this method of programming and Crossfit in general. Why do Crossfit programs/websites only post the WODS the morning before? Why dont they plan it out and post the whole week so that you could plan extra workouts to work on your goats around it? I do see that maybe it would lead people to shy away from workouts they dont like to do or plan around them, but for someone committed to crossfitting, having a week long plan could potentially be very benefitial when you could safely supplement Crossfit with some kind of strength, or whatever workout. Just something I was thinking about.

ANSWER: Awesome question. First, we do use a multi-week template for our programming, and decide on the week's WODs well before the week begins. However, the entire CF community posts daily, and I believe this is for a few reasons:

1) Ability of coaches to adapt to athlete needs by considering the recovery needed after different movements throughout the week. In other words, we aren't perfect when we program and we will inadvertantly over-task certain muscle groups at times. With the daily postings, we can adjust our programming to better take care of our athletes.

2) The constantly-varied nature of CrossFit. CF is structured around the idea that you don't know what hand life is going to deal you on a given day. Law enforcement, the military, and emergency responders, for instance, don't get to choose what movements they will have to perform tomorrow...we just do what has to be done. I believe daily postings reinforce this concept.

3) Finally, I think there is something to be said about the "sport" of CrossFit. I think our athletes look with anticipation each day at the website, never knowing what is going to pop up. What they do know is that their fellow athletes are going to be at the box ready to encourage and push them to reach a new level of fitness each day.

Your question is valid, and while my response is probably not as complete as it could be, I hope this helps justify why we do what we do.

Kay said...

Steve - Thank you so much to you and your sister! See you Friday.

Rich - thank you for the tip. Can we order on two different color t-shirts, perhaps red and blue, especially since it'll be pre-order? I'm doing this as a favor back to Steve (winking at Steve).

Neal - To respond briefly to your post, another post on the CF mainsite (or somewhere) said if you want to know the WOD a week in advance, just follow the WOD a week late. I personally have gotten used to the unknown for the 2nd reason specified; if I know the next day's WOD, I might hold back on today's WOD. But isn't the purpose of CrossFit to go all out, all the time (or at least try to)?