Showing posts with label overhead squat. Show all posts
Showing posts with label overhead squat. Show all posts
Thursday 2016.02.11
You simply must watch this video. I say this not as a command, but because after watching it, you will agree. Listen to the story of how Brian gained his life back through getting strong after a devastating accident.
From Starting Strength:
"Brian Jones describes how barbell training was the rehabilitation tool that gave him his life back after medical professionals had all but given up on his ever walking again.
He tells his story in a very emotional, yet entertaining talk during the 2015 Starting Strength Coaches Association Conference held at Wichita Falls Athletic Club."
Personal note: I was there when Brian gave this talk - never have there been so many large and strong men with tears in their eyes as were in the room that day.
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
5 x 3
Conditioning
4 rounds for time OR 12 min AMRAP (whichever comes first):
10 1-arm DB Hang Power Snatch - Right arm
10 1-arm DB Hang Power Snatch - Left arm
20 Push-ups
40 Squats
Loading for the DB snatches is 25% of your BW.
Compare to 2015.02.05.
Finale
Mob your shoulders for 2:00/arm.
Thursday 2016.01.28
"The Novice Effect" (click title for link)
by Mark Rippetoe
What is the Novice Effect? If you lift weights (and you do), you absolutely must know this. This is a classic article and an educational gem. Be sure to check it out, and feel free to peruse the other great content over at Starting Strength. Be an educated athlete (and this is one of the best sites for athletic education!).
BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 95% x 3, 90% x 3 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
5 x 3
Conditioning
"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
15 min cap
Finale
Bar mash your hamstrings for 2:00/leg or your shoulders for 2:00/leg.
Thursday 2016.01.21
Mental Toughness by Mark A. Chidley, LMHC
(Click the title for the link to the article)
“If physical strength forms the base on top of which the superstructure of all other interrelated aspects of well-being are built, it makes sense that enhancing strength not only makes us feel better about ourselves in the short run, but under the right circumstances promotes overall mental health in the long run.”
BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 95% x 3, 90% x 3 (5 min)
Click here for a video demo of the tall snatch (the link works this time!).
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
5 x 3
Conditioning
Partner WOD
4 RFT, "Tosh" style:
5 Burpees
15 CTB Pull-ups
25 Goblet Squats, 1.5 pd/1 pd (DB equivalents: 55#/35#)
One partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.
Compare to 2015.01.26.
Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).
Thursday 2016.01.14
The Valsalva Maneuver
Why do we Valsalva? Why do we what? That's right - you Valsalva when you lift. You take a giant breath, and you hold it as you perform the lift. This is called a Valsalva maneuver. In this video, Steph Bradford, Ph.D., of Starting Strength "discusses the role of the Valsalva Maneuver (holding your breath against a closed glottis) in strength training and why it is not only safe, but why you should do it." Be an educated athlete and check it out!
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
5 x 3
Conditioning
Partner WOD
4 RFT, "Tosh" style:
15 Box Jumps, 24"/18"
15 Reverse Alternating OH Lunges, 45#/25#
15 Push-ups
One partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.
Compare to 2015.01.12.
Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).
Thursday 2016.01.07
Check out this article on Starting Strength (startingstrength.com). The article is titled "The First Three Questions" and covers some important questions to ask yourself when you get get stuck on a linear progression. Good stuff - happy reading!
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
5 x 3
Conditioning
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)
1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.
Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).
Saturday 2015.09.19
Overhead squatting . . . let's get to it!
BBG (off)
OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 4+
Conditioning
For time:
400m Run
30 Sit-ups
30 KB Swings, 2 pd/1.5 pd
800m run
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
400m run
Compare to 2014.09.27.
Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, low flamingo or pigeon stretch for 2:00/leg.
Saturday 2015.09.12
BBG (off)
OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
15 min AMRAP of:
400m run
30 Double-unders
20 Wall Ball Shots, 20#/14#
10 Slapping/Clapping Push-ups
Compare to 2014.09.11.
Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, couch stretch for 2:00/leg.
Saturday 2015.09.05
Reminder #1: We do not have class on Labor Day (Monday, 2015.09.07).
Reminder #2: The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.
BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2014.08.02.
Finale
Bar mash either your thighs or your hamstrings for 2:00/leg.
Reminder #2: The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.
Tyler gets airborne doing clapping push-ups while Brianne does overhead reverse alternating lunges.
BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2014.08.02.
Finale
Bar mash either your thighs or your hamstrings for 2:00/leg.
Saturday 2015.08.29
BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
B) Strict Pull-ups
3 x N
Strength/WL
A) OHS
4 x 3, 1 x 3+
B) Strict Pull-ups
3 x N
Conditioning
9 min AMRAP of:
10 Jumping Squats
10 Slapping Push-ups
10 Overhead Reverse Alternating Lunges, 45#/25#
Finale
Thigh or hamstring bar mash for 2:00/leg.
Thursday 2015.08.20
Trey (top photo) gets airborne with some slapping push-ups
while Noah (bottom photo) grinds out some squats.
BBG (off)
OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
"The Chief"
3 min AMRAP of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
Finale
Hamstring bar mash or thigh bar mash for 2:00/leg
Monday 2015.05.18
Trey gets a different perspective during some HSPUs.
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
Tabata Mash-up 3:
Box Jumps, 30"/24"
Push-ups
Front Squats, 115#/78#
Rest 1 minute between movements.
"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.
Finale
Mob your thighs for 2:00/leg - do either thigh bar mash or couch stretch.
Monday 2015.05.11
Everybody was box jumping! (This song didn't quite make it big)
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
For time:
400m run
25 KB swings, 1.5 pood/1 pood
800m KB carry
800m - Overhead plate carry, 45#/25#
25 Box Jumps, 24"/18"
800m run
50 Walking Lunges
25 Burpees
400m run
Courtesy of CrossFit 801 (mostly).
The KB carry may be done in any manner. For the overhead plate carry, the plate must not touch any part of your body other than your hands (and your hands cannot be resting on any part of your body). Compare to 2014.05.19 (mostly).
Finale
Mob your shoulders for 2:00/arm.
Saturday 2015.05.02
Announcement: There will be no class on Wednesday, 05/06/15, due to Concordia's Leadership Banquet, an event held in the gym at CHS.
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
15 min of "Nicole" - AMRAP of:
Run 400 meters
Max rep Pull-ups or Supine Bar Rows
Each round ends when you need to let go of the bar. The choice for the pulling motion is either kipping pull-ups (no bands) or bar rows (set at a height where you can get at least 10-15 for when fresh).
Finale
5:00 static handstand or handstand walking
Ted and Trey holding a rock solid pull-up position during a metcon from last week (Thursday)
BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
15 min of "Nicole" - AMRAP of:
Run 400 meters
Max rep Pull-ups or Supine Bar Rows
Each round ends when you need to let go of the bar. The choice for the pulling motion is either kipping pull-ups (no bands) or bar rows (set at a height where you can get at least 10-15 for when fresh).
Finale
5:00 static handstand or handstand walking
Saturday 2015.04.25
Phil and Jack hit up the double-unders
BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Strict Pull-ups
3 x N
Strength/WL
A) OHS
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
Conditioning
3 rounds of:
15 Wall Ball Shots, 20#/14#
15 KB SDHP, 2 pd/1.5 pd
15 DB Thrusters, 40#/25#
15 KTE
Each station is 1 minute. Your score at each station is the number of seconds remaining in the minute when you finish your 15 reps.
Finale
Hamstring bar mash for 2:00/leg.
Thursday 2015.04.16
Christine finishes a KB swing during partner "Morrison."
Geneva hits a PR in the squat!
Announcements:
- This Saturday (04/18), we will be heading outside for the conditioning portion of the workout, and as a result, all lifting will end at 8:40 a.m. This is just a "heads-up" so that BBG-ers can plan their lifting (for today and Saturday) accordingly.
- Strict pull-ups (3 x N) are scheduled for this Saturday (04/18), but if you know you will not be here on Saturday and didn't do them already this week, be sure to do them this evening before the conditioning portion of the workout.
BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
Click here for a video demo of the tall snatch.
B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
3 rounds AMReAP of:
Push-ups
Double-unders
Pull-ups
Jumping Squats
Med ball Sit-up Throws, 20#/14#
Each station is 35 seconds of work followed by 25 seconds of rest.
Finale
Couch stretch for 3:00/leg
Monday 2015.01.05
Box jumps mid-metcon
BBG (off)
OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)
1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.
Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).
Saturday 12/27/14
Brianne front squats
BBG (off)
Snatch Balance
3-3-3-3-3
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
21-15-9 reps for time of:
Deadlift, 275#/185#
Burpees
For scaling the deadlift, a good guideline is to choose a weight at which you can get 21 in a row (i.e., complete the first round unbroken).
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 5:00 of mobbing - your choice.
Thursday 12/18/14
Reminder: Saturday, we will NOT be meeting at CHS for class. We will meet (8:00 a.m.) at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Click here for a map (you may need to zoom in or out).
After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!
BBG (off)
OHS
3-3-3-3-3
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees
Compare to 12/23/13. (The loads are heavier this time around)
Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.
After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!
"The 12 Days of Christmas" . . . going hard at it!
BBG (off)
OHS
3-3-3-3-3
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees
Compare to 12/23/13. (The loads are heavier this time around)
Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.
Thursday 12/11/14
Ted and Geneva hit some goblet squats during a metcon as Blaine sets up to press.
And speaking of Blaine . . . meet our newest member, Blaine! Here, he locks out a press.
BBG (off)
OHS
3-3-3-3-3
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
For time:
Row 1000m
25 Push-ups
50 Squats
25 Push-ups
There is a 12 minute cut-off time for this metcon, no exceptions. Scale appropriately.
Finale
Accumulate 2:00 on your hands - L-sit, dip support, ring dip support, or handstand.
Monday 10/20/14
Christine and the kipping pull-up
BBG (off)
Snatch Balance
3-3-2-2-2
Strength/WL
OHS
2 x 5, 1 x 5+
Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees
Compare to 10/21/13.
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the low flamingo stretch for 2:00/leg.
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