Monday, December 17, 2012

CrossFit Elements Week 2

CrossFit Amplify

Monday:
  • Start of week 2, learned snatch lifts and bar-facing burpees today. Snatches are a lift wherein one tries to to lift a barbell from the ground to locked arms overhead, preferably in a smooth continuous movement. The lift starts with the barbell being lifted from the ground past the knees, then pulled up to the chin area and then flipped overhead. Bar-facing burpees mean that each burpee is done perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You then jump over the barbell from both feet and land on both feet (not one-footed jumping or stepping over). The burpee and then jumping counts as one rep.
  • (Snatch Lift Practice Video - that's me in the blue shirt!)
  • WOD: For Time - 15 53# Snatches, 15 Bar-Facing Burpees, 12 53# Snatches, 12 Bar-Facing Burpees, 9 53# Snatches, 9 Bar-Facing Burpees.
Tuesday:

  • Surprisingly, we stayed with Olympic lifting today, and learned how to power clean. The power clean starts with the barbell on the floor. The lifter then raises the bar up through a triple extension (in very quick succession) of the hips, knees and then ankles. When the legs have driven the bar as high as possible, the lifter pulls under the bar by shrugging, then high lifting, falling under the bar, and finally standing.
  • WOD: 12 - 85# power cleans, 10 second handstand, 9 - 85# power cleans, 10 second handstand, 6 - 85# power cleans, 10 second handstand. The handstands were the toughest part!
Thursday:
  • Woke up with my shoulder STILL on fire, took it very easy, and then made the executive decision to skip the evening class. Would rather play it safe at the beginning rather than take on more than I can handle and get injured right off the bat.
Friday:
  • Made some progress on my CrossFit garage gym. Reinforced the rafters and put up a pull-up bar; simple black pipe from the hardware store, threaded at both ends -- through the rafters and then capped. I'll probably add some some sort of athletic tape to protect my hands.
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3 comments:

  1. Soon you won't need to go to a gym - just a couple steps to the garage:)

    ReplyDelete
  2. Bar facing burpees are brutal! I remember thinking they wouldn't be any harder than regular burpees but for some reason, they annihilate me. Rower-facing burpees equally suck :)

    ReplyDelete
  3. i love that you're diy-ing the garage! when i have a garage (hopefully in the next house, whenever we get around to moving) i am so going to have to have a pullup bar and some rings :)

    ReplyDelete

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