One of several skill transfer exercises for the snatch, the snatch balance usually allows for heavier lifts than the snatch, giving the athlete confidence and control for future snatching.
Snatch balance 1-1-1-1-1-1-1
Sam- 95
Alice Anne- 60
John- 180
Shaun- 145
Beth- 85
Lynde- 85
T- 110
Great lifts everyone. We hit all the cues we talked about hitting, and got some really good lifts...
There are three skill transfer exercises, all begin with the bar in a back rack position. Differences in starting (jumping) foot position, and inclusion or exclusion of the dip, are what sets them apart from one another. The snatch balance begins with a more narrow (jumping) stance, the same stance for the clean.
Movement is initiated with a strong dip and drive, then a super fast dive under the bar, moving the feet to the landing position while simultaneously launching the bar overhead to a fully locked out active overhead position as explosively as possible.
They each require successively greater dynamics and athleticism to reach, hold, and control the catch portion of the snatch, which is the rock bottom position of the overhead squat.
http://www.mobilitywod.blogspot.com/
Take some extra time to get some mobility, long stetching, or both. Hit that posterior chain, and tight shoulder girdle. Thanks for all the terrific efforts and great fuel. Saturday, 0900. See you there.
On time, on target, NEVER quit.
CFSF
Friday, November 18, 2011
Wednesday, November 16, 2011
Tuesday, November 15 'Thrusters'
Moving a heavy weight over a long distance is one of the requirements for becoming stronger. I'd say the Thruster satisfies that wouldn't you?
Thrusters 1-1-1-1-1-1-1
Sam- 130
Alice Anne- 105
Cliff- 185
Teresa- 120 *PR!
Shaun- 205
John- 245
Beth- 80
Emilee- 80
Lynde- 120
T- 170
Great work everyone! Super strong lifts John, Lynde, Cliff, and Shaun. You all are ANIMALS! Just wait until you've been rolling a while, and become more efficient... Your work capacity will be through the roof. Great lift Teresa- personal record. Hooyah!
This was another example of how our core strength has a direct correlation to the amount of weight moved. Higher levels of strength through the core allow a greater transmission of force to resistance. Weak core and that transmission is lost. Throw in tight hamstrings with a weak core and your Thruster now resembles stick man. Broken spine, loss of control, loss of HEELS... a recipe for disaster.
The Thruster demands a high level of skill, an aptitude as well as an ability, that must be cultivated and allowed to grow with constant supervision and continual control in order to get dialed in, and stay locked on.
http://www.mobilitywod.blogspot.com/
Hit the blog and find a few fixes for anything you need. The information is there. All you need is the motivation to use it. Are feeling and performing better motivation enough? Should be...
Thanks for all the terrific efforts and great fuel. Thanks for training at CFSF.
Thrusters 1-1-1-1-1-1-1
Sam- 130
Alice Anne- 105
Cliff- 185
Teresa- 120 *PR!
Shaun- 205
John- 245
Beth- 80
Emilee- 80
Lynde- 120
T- 170
Great work everyone! Super strong lifts John, Lynde, Cliff, and Shaun. You all are ANIMALS! Just wait until you've been rolling a while, and become more efficient... Your work capacity will be through the roof. Great lift Teresa- personal record. Hooyah!
This was another example of how our core strength has a direct correlation to the amount of weight moved. Higher levels of strength through the core allow a greater transmission of force to resistance. Weak core and that transmission is lost. Throw in tight hamstrings with a weak core and your Thruster now resembles stick man. Broken spine, loss of control, loss of HEELS... a recipe for disaster.
The Thruster demands a high level of skill, an aptitude as well as an ability, that must be cultivated and allowed to grow with constant supervision and continual control in order to get dialed in, and stay locked on.
http://www.mobilitywod.blogspot.com/
Hit the blog and find a few fixes for anything you need. The information is there. All you need is the motivation to use it. Are feeling and performing better motivation enough? Should be...
Thanks for all the terrific efforts and great fuel. Thanks for training at CFSF.
Tuesday, November 15, 2011
Sunday, November 13 'GHD sist-ups/WBS 2:1'
Whomever came up with wall ball two for one shots is a maniac. However, they really help get the message across about how quickly we must retreat under. The twofers reinforce that pretty well.
21, 15, 9 reps:
GHD-WBS 10 pound ball
WBS 2 for 1, 20/16
Sit/toss WBS
Teresa- 8:51 12 16
Emilee- 8:18 10 16
Lynde- 10:34 14 16
Shaun- 7:50 16 20
T- Rx 8:03 10 20
Dear Santa, we need another GHD... If we all write letters now, surely he'll hook us up, right? Good job everyone. This was a core crusher of the highest order. I bet everyone threw those med balls higher than they've been thrown in a while though, AND, the next time you fly under the bar, you'll do it more quickly.
We benefit tremendously by embracing the suck. That's a huge part of why we do it. If it were easy, everyone would be doing it. This was an interesting cycle, thanks CFHQ, and thanks for the great efforts and great fuel on a nice Sunday afternoon. Use your off time wisely.
Better than yesterday
CFSF
21, 15, 9 reps:
GHD-WBS 10 pound ball
WBS 2 for 1, 20/16
Sit/toss WBS
Teresa- 8:51 12 16
Emilee- 8:18 10 16
Lynde- 10:34 14 16
Shaun- 7:50 16 20
T- Rx 8:03 10 20
Dear Santa, we need another GHD... If we all write letters now, surely he'll hook us up, right? Good job everyone. This was a core crusher of the highest order. I bet everyone threw those med balls higher than they've been thrown in a while though, AND, the next time you fly under the bar, you'll do it more quickly.
We benefit tremendously by embracing the suck. That's a huge part of why we do it. If it were easy, everyone would be doing it. This was an interesting cycle, thanks CFHQ, and thanks for the great efforts and great fuel on a nice Sunday afternoon. Use your off time wisely.
Better than yesterday
CFSF
Saturday, November 12, 2011
Saturday, November 12 'Chipper'
Chippers can be welcomed sights. One and done. Just get to the next exercise, won't have to see it again...
500 meter row
50 box jumps, 20" box
50 push-ups
50 sit-ups
50 jumping pull-ups
50 back extensions
50 dips
1.5 pood Tukish Get Up, 20 reps
John- Rx 25:48
Holley- 500m row (1/2) 10# kb 22:45
Cliff- 20# kb 29:32
Andrew- 35# kb 31:28
Lynde- 20# kb 28:30
Brad- 35# kb 24:20
T- 35# kb 20:30
Good job everyone. Super strong session John Fenn! As usual, at prescription. Hooyah. This was a good follow up to the 'Murph', and we enjoyed it very much. Thanks CFHQ.
Rest, ICE, stretch. Ask for a massage. Anything that helps you feel good. Be ready for Sunday. Thanks for the great efforts. Thanks for the fuel.
CFSF
500 meter row
50 box jumps, 20" box
50 push-ups
50 sit-ups
50 jumping pull-ups
50 back extensions
50 dips
1.5 pood Tukish Get Up, 20 reps
John- Rx 25:48
Holley- 500m row (1/2) 10# kb 22:45
Cliff- 20# kb 29:32
Andrew- 35# kb 31:28
Lynde- 20# kb 28:30
Brad- 35# kb 24:20
T- 35# kb 20:30
Good job everyone. Super strong session John Fenn! As usual, at prescription. Hooyah. This was a good follow up to the 'Murph', and we enjoyed it very much. Thanks CFHQ.
Rest, ICE, stretch. Ask for a massage. Anything that helps you feel good. Be ready for Sunday. Thanks for the great efforts. Thanks for the fuel.
CFSF
Friday, November 11 'Murph'
When I first saw the 'Murph' it looked like an impossible workout. That was 2006. Since then I have done the workout three times and it has become my favorite CrossFit workout. This is a special workout, and we got it on a special day.
As usual, we had options. Some people did a half 'Murph', some people partitioned the pull-ups, push-ups, and squats, some went straight through. Either way great job everyone.
'Murph'
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Sam- (1/2) 26:30
Tammy- (1/2) 29:00
Shaun- 1 mi run, 1/2 PT, 1 mi run 39:00
Heather- 46:25
John- 39:38
Brad- 52:37
Holley- (1/2) 40:25
Beth- 46:48
Lynde- 2000m row sub for run, 56:21
Andrew- 57:39
Teresa- 63:50
T- 53:00
Outstanding job guys. Thanks for all the great efforts. Having a gym full of people working together makes the 'Murph' much easier to deal with. We think of this as a special workout, and it is, but to Lt. Michael Murphy it was just Wednesday.
It is in his honor that we struggle. There is no better motivation. Good call John. Good call.
Sad news for one of our super strong sled dogs. Todd has tweaked his knee and then some. Our thoughts are with you, hoping you get it fixed fast and feel better soon. Your energy will be severely missed.
http://www.mobilitywod.blogspot.com/
Thank a Veteran for your freedom.
CFSF
As usual, we had options. Some people did a half 'Murph', some people partitioned the pull-ups, push-ups, and squats, some went straight through. Either way great job everyone.
'Murph'
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Sam- (1/2) 26:30
Tammy- (1/2) 29:00
Shaun- 1 mi run, 1/2 PT, 1 mi run 39:00
Heather- 46:25
John- 39:38
Brad- 52:37
Holley- (1/2) 40:25
Beth- 46:48
Lynde- 2000m row sub for run, 56:21
Andrew- 57:39
Teresa- 63:50
T- 53:00
Outstanding job guys. Thanks for all the great efforts. Having a gym full of people working together makes the 'Murph' much easier to deal with. We think of this as a special workout, and it is, but to Lt. Michael Murphy it was just Wednesday.
It is in his honor that we struggle. There is no better motivation. Good call John. Good call.
Sad news for one of our super strong sled dogs. Todd has tweaked his knee and then some. Our thoughts are with you, hoping you get it fixed fast and feel better soon. Your energy will be severely missed.
http://www.mobilitywod.blogspot.com/
Thank a Veteran for your freedom.
CFSF
Thursday, November 10, 2011
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