Browsing all posts in "Oly".

Rest Day Sunday Jan 17

Take a day off! Hopefully the weather will improve and you can get outside to enjoy it. We had a great day at the gym yesterday. Lori visiting from CrossFit Sunshine Coast joined the 9am crew to take on “Christine” then hung around for the skills session at 10. Snatchtastic Saturday Jan 16 2010 from Matt [...]

Motivational Consequences

Motivation by Coach B from Matt Dyson on Vimeo.

WOD 8/1

Snatch – MaxClean & jerk – MaxBack squat – Max 3 sets of:A. Ab rollouts x 15B. Lateral planks – max time

Rest Day 7/31 – Something to think about.

Coach B and 2009 CrossFit Games Womens Champion Tanya Wagner Staying Erect by Greg Everett We all know at this point that we need to maintain lumbar extension during the squat and during pulls… and pretty much during most physical activity. We also know that many of us have a great deal of trouble doing [...]

WOD 7/30

Muscle snatch + 2 overhead squat + snatch balance – 3 sets med weight2-position snatch (mid-hang, floor) – 60% x 4 sets V-ups – 3 x 10 3 sets:600 m row, 3 min rest between efforts.

WOD 7/29

Overhead squat – heavy doubleFront squat – heavy single; not maxRack jerk – heavy single 3 rounds for time of:30 Ball slams – 10% BW10 clapping push-ups

WOD 7/28

Muscle snatch – to med-heavy single3-position clean (mid-hang, hang, floor) – 65% x 3 setsPush jerk + jerk – 65% (of jerk) x 3 sets For time:20 burpess5 kipping pull-ups15 burpees10 pull-ups10 burpees15 pull-ups5 burpees20 pull-ups

WOD 7/27

Last week of the Oly Bias so make the most of it! Back squat – 90% x 2 x 3Snatch pull – 107% x 2 x 3Press – 4 x 4 med-heavy weightChin-ups – 3 x 90% of last Friday’s reps 3 sets of:A. GHD sit-ups x 15 slowB. GHD Russian twists x 20

Tommy Kono Open IV Olympic Weightlifting Seminar and Competition, Aug 8 and 9 @ Sacramento High School

We were reminded about this by Coach B. If you are in the area it is well worth attending. Here is a link to the flyer. VIDEOS:2008 Weightlifting Nationals – Arnold Expo, Columbus, OH Interview with Tommy Kono Tommy Kono lecture/ instruction on Olympic Lifting Part 1 Tommy Kono lecture/ instruction on Olympic Lifting Part [...]

WOD 7/25

Snatch – heavy singleClean & jerk – heavy singleFront squat – heavy single 2 ab exercises of your choice.