Sunday, July 14, 2013

Posted on: July 13th, 2013 by Vadim

 

Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.

 

Bonus: There is an extra Bonus workout waiting for you on the whiteboard at the box. Come and get it!

 

Keith and August, everyone needs to stretch!
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Saturday, July 13, 2013

Posted on: July 12th, 2013 by Vadim

 

Next Saturday, July 20th - Olympic Weightlifting meet and a BBQ right after! Everyone at CFLIC is encouraged to participate in the meet - it will be instead of the regular 10am and 11am classes. Two lifts contested being the Snatch and the Clean and Jerk. Lifts are to be of an acceptable standard in an Olympic Weightlifting Competition, no press-outs and make sure you are in control of the lift. The competitors will be ranked based on the age-adjusted Sinclair Formula.

 

Weigh-ins and warm-up: 9am - 10am
Weightlifting meet: 10am
BBQ (fire up the grill time): 12pm

 

Come to lift, cheer your friends and eat! Bring whatever you want to put on the grill!

 

A. Squat Snatch 2-2-2-2-2-2, 2min rest
B. Squat Clean and Jerk 2-2-2-2-2-2, 2min rest

 

Catherine, working on the push press.
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Friday, July 12, 2013

Posted on: July 11th, 2013 by Vadim

 

Mark Sisson is at it again. Great article - The Evidence Continues to Mount Against Chronic Cardio

 

Every minute for 8min:
A. Depth Jumps x3
+
Every minute for 10min
B. Hang Power Snatch x1
+
Every minute for 8min
odd - 1 Rope Climb
even - 8 KB Swings

 

Working on the Depth Jumps
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Thursday, July 11, 2013

Posted on: July 11th, 2013 by Vadim

 

Every 4min for 4 rounds:
A. Back Squat @30X0, 4-6 reps
+
5-4-3-2-1
Muscle-ups
Turkish Get-Ups

 

Suicides!
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Wednesday, July 10, 2013

Posted on: July 10th, 2013 by Vadim

 

Check out the new USAW Instructional Videos page. One of their videos on the Split Jerk is below.

 

Every 3min for 6 rounds:
A. 3 Split Jerks
+
5 rounds of:
8 Handstand Push-ups
12 Toes to Bar
60sec Rest

 

Tuesday, July 9, 2013

Posted on: July 8th, 2013 by Vadim

 

Yoga Tune Up® with Elizabeth Wipff is coming over to CFLIC! August 18, 2013, 11:30 AM to 1:30 PM. Several of us have taken Elizabeth's class before and liked it a lot. For more info and to register go here.

 

Every 4min for 5 rounds:
A1. Front Squat @31X1, 2-4 reps
A2. DB single arm Bent over Row (relax in bottom, reaching db towards ground) @4111, 5-7 reps
+
5 rounds for time:
10 front squats light
7 muscle snatch light

 

IMG_9855

Monday, July 8, 2013

Posted on: July 7th, 2013 by Vadim

 

Do you do shoulder pass throughs in every warm-up? You should. Do you do them well? Check some great points on the movement in this video from gymnastics gurus Dusty Hyland and Natalie Padilla of DogTown CrossFit.

 

Every min for 12 rounds:
A. Power Clean x1
+
20min AMRAP
10 Handstand Push-ups
30sec L-sit
40m Farmer's Walk

 

IMG_1037

Sunday, July 7, 2013

Posted on: July 6th, 2013 by Vadim

 

Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.

Bonus: "Grace under 5 minutes". If you haven't done it yet this week, today is your chance. Load up the bar up to the weight you think you can finish Grace under 5 minutes with (up to Rx weight.) 3-2-1-GO!

 

Gina, Kettlebell Swings
IMG_9838

Saturday, July 6, 2013

Posted on: July 5th, 2013 by Vadim

 

Reminder: We are doing the Olympic Weightlifting Meet on Saturday, September 20. This will be a friendly competition for CFLIC members, with the two lifts contested being the Snatch and the Clean and Jerk. Lifts are to be of an acceptable standard in an Olympic Weightlifting Competition, no press-outs and make sure you are in control of the lift.

 

The competitors will be ranked based on the age-adjusted Sinclair Formula. The age-adjusted Sinclair Formula is used to compare lifters in different bodyweight and age categories. For example, if a 30 year old male athlete that weighs 180 lbs shows 400 lbs total, his score based on the age-adjusted Sinclair formula is 221.3. If another male athlete that weighs the same 180 lbs, but is 50 years old and shows the same 400 lbs total, his score is 275.1. If another 50 year old athlete shows the same total of 400 lbs, but his bodyweight is 150 lbs, his score is 306.1. If you have an iPhone, you can download a cool free app to calculate age-adjusted Sinclair score here.

 

A. Squat Snatch 3-3-2-2-2, 2min rest
B. Squat Clean and Jerk 3-3-2-2-2, 2min rest
C. Front Squat 5-4-3-2-1, 3min rest

 

gorilla

Friday, July 5, 2013

Posted on: July 5th, 2013 by Vadim

 

Every 4min for 4 rounds:
A1. DB Step-ups @1010, 12-16 reps
+
B. Muscle Snatch - build to 6RM, not TnG
+
10min amrap
10 box jump step-downs
400m run
+
accumulate 4min FLR

 

Sara and Felicia, working on depth jumps
IMG_0746