June 23

Over Head Squat 5 x 5

175, 195, 205, 210, 215#'s

then:

Gymnastics work - 125# Pull Up

June 9/10

June 9

Canada Regionals 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

3:33Rx

June 10

3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Note: Once you pick a weight and start, you may go up in weight on the next 2 sets, but not down in weight at anytime.

135#, 155#, 165.5#

May 18/19

Exercise May 18:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest depending upon return

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Score: 150 WB/13 Rope Climbs

Exercise May 19:

3 Rounds for time of:

10 Overhead Squats (135#)

50 Double-unders

Time: 3:12 Rx

March 28

Exercise:
Skill work: Row 500M (100M stroke transitions), Hang Power Snatch, Snatch Balance, Over Head Squats

March 25

Exercise:

Team tryouts

WOD 1: in 6 minutes complete: 800M run and Max Over Head Squats (115#): 31 OHS

WOD 2: AMRAP in 10 min of: 7 Thrusters (115#), 12 Kettlebell Swings (1.5P/55#), 7 Pull Ups

Exercise:

50 BW Over Head Squats (166#)
1k Row

26:00

Food:
Breakfast - 4 egg whites, 4 sausage, 1/2 avocado, 2 slices of bread w/ butter.
Lunch - Tuna salad
Dinner -

Feb 23

Exercise:
Nancy: 5 Rounds of 400 M run, 15 Over Head Squats (95#)

Feb 4

Exercise Back to basics: Back Squat, Front Squat, Over Head Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, SDHP, Med Ball Clean (all with PVC pipe) 9 reps x 3 rounds

Vocabulary of Oly lifts and quiz

Exercise: 30 Min of Ice Skating practice, 3x5 Over Head Squats (155, 175, 185, 185x, 185x), then:
5 Cleans (205#) 5 Muscle ups, 4/10, 3/15, 2/20, 1/25: {25:41}

Food: Breakfast - 4 Sausages, Lunch - 1 cheese quesadilla, Dinner - 8 oz steak, 1 cup salad (vinegar and oil) and 1/2 cup rice.

Liquids: 3 cups of coffee, heavy cream, 16oz of water, 2/3 H2o power drink.

Vocabulary for the Olympic Lifts:

Some of us have been reading the CrossFit main site and said once or twice, "What the fuck!?! Is it a Clean or a Squat Clean?" Well, I am here to "clean" up all the mess of confusion to make your CrossFitting experience that much more understandable. First of all, the word (Squat Clean) is a more simple way that CrossFit uses to describe the receiving position in the specific exercise. It's much easier to explain so people stop freaking out and blowing up the blog asking, "Do I catch in a full or partial squat?".

I am a traditionalist and I do as the workout says. If I see only the word Clean or Snatch, you can bet your fanny that I will be dropping in the full squat to receive that bar, unless stated otherwise.

I'm going to kick it off starting the bar from the Hip down to the floor:

Hang (1): The beginning of the lift begins in the High Hang Position (the hip) down to the top of the knee caps, maintaining straight arms.

Power (2): This is the position that you will receive the bar. Whether the bar starts from the ground or the high hang, the power position will be caught in a partial squat. The Power position can be received anywhere between a slight bent hip all the way to a parallel squat (the hip will not pass the knee caps in the squat).

Muscle (3): This movement has the most power exerted from the hip out of the triple extension to bring the bar to any receiving position without squatting. A Muscle Clean starts from the floor and is jumped up into the front rack position. There is ZERO bending of the hip to receive the bar once it has passed the pockets of your pants and have come to full extension with the body.

Clean/Snatch (4 and 5): These are considered full movements. You will start from the floor bringing the bar to a maximum height. Then, receiving the bar in the full squat with a Front Rack or Over Head catch depending on the type of lift and returning it back up to a full standing position.
**Remember, if you add an additional exercise before it, you will only catch in the full squat position. The name(s) before the exercise will dictate the bars starting and receiving positions.

Mix and Match:

I will state the numbers and you will add the word that is next to it with a starting and ending point. I would go over back and refer to the definitions and read the meaning of them to truly understand how these exercises would be performed.

Example: 1/4 =? Hang Clean [starts at the hip and ends in the full squat catching in the clean or front rack position].

#1. (1/2/4)

#2. (2/5)

#3. (3/4)

#4. (3/5)

#5. (2/4)

#6. (1/2/5)

Post your answers to the comments and leave your name. Good Luck!!