Snatch balance @185
Snatch @175lbs
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Video Clips from a snatch workshop I recently attended
Posted in Uncategorized Leave a comment
WOW–WOROUT OF THE WEEK
The other day I decided to workout at my house. I don’t have a lot of equipment, however, I made use of a broomstick to perform some overhead squats. In addition, I mixed in some burpees to do a Tabata style workout that consisted of 20 seconds of work and 10 seconds of rest. I alternated overhead squats with burpees to successfully complete 8 total rounds. The workout last four minutes and you are allow 60 seconds to recover before you attempt to do it again. The goal is try to do all the reps as fast as possible with proper technique.
1. Broomstick overhead squat (BSOVHS) – 20 seconds
- rest 10 seconds
2. Burpees – 20 seconds
- rest 10 seconds
3. BSOVHS – 20 seconds
- rest 10 seconds
4. Burpees – 20 seonds
- rest 10 seconds
5. BSOVHS – 20 seconds
- rest 10 seconds
6. Burpees
- rest 10 seconds
7. BSOVHS – 20 seconds
- rest 10 seconds
8. Burpees – 20 seconds
1 Minute rest
Repeat 8 more rounds.
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SoCal Tough Mudder 2o11
I recently participated in the Tough Mudder run/hike that was held in Snow Valley California. The Tough Mudder is an event that was created by British Special Forces to test all around strength, stamina, and mental toughness. Prior to this event, I figured that I needed to increase my cardiovascular endurance through running. I had six weeks to train for it and during that time, I think I ran once. My training consisted of Crossfit type workouts that increased my muscular strength, muscular endurance, and work capacity. To my surprise, I finished the race in three hours. However, I believe that with the proper physical and mental training, the Tough Mudder can be a walk in the park. Here are some tips that may help you in earn your “Orange Headband”.
1. Dress accordingly: They get you wet in the beginning, so wear dry-fit type clothing or even a wet suit. Bring a camelback backpack and store small snacks, you are going to need some food during the race.
2. Hike a lot and go after the big hills.
3. Run stairs or go on a stair mill with a weight vest.
4. Learn to crawl: many people did not know how to crawl properly. They were using all arms and no legs.
5. Incorporate functional movements into your strength program. For instance, exercises such as push-ups, pull-ups, and squats will help you.
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WOW – Workout of the Week
Run 800 meters before each set of
25-20-15-10 of
KB swings (USA) 44lbs
TRX Rows
Air squats
Burpees
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WOW
5 Rounds for time:
Bottoms up kettlebell (KB) lateral squats 8 each side
KB swings 12
Pull ups 16
Moutain climbs 20 (ten each leg) + 5 burpees.
My time 18:58
This workout really kicked my butt especially the bottoms up lateral KB squat. Not only is a great exercise that is done in the frontal plan but it also puts a great amount of stress on the core. What you want to do is hold the KB chest high so that the KB handle is pointed toward the floor and the bottom of the KB is facing up. It’s great for doing squats and even better for doing lateral squats or transverse lunges.
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Quote of the Day
There is no such thing as a time machine but there is such a thing called a learning machine…Don’t dwell, complain, or feel bad for yourself…Learn from what happened and progress! So when the next time something like this comes around you can smile and laugh in the face of defeat/negativity. Win Forever
- Brandon Charls
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The Prowler
Recently I have been working out with this new piece of equipment called the prowler. This thing is intense and it is a great way to develop strength and power in your legs. The prowler is kind of like having your car break down and you have to push it from behind to the nearest gas station. To get the momentum going you must stay low, lock your arms out, and drive out with your legs. Pushing the prowler is a great way to work on stride rate to develop linear speed in the initial acceleration phase (drive phase). In addition, you can also tow the prowler by back peddling. There are handles in the front that allow you to hold on to if you want to experience the pain of the prowler back peddle. After doing a couple sprints and back peddles with only 90lbs added to the prowler, my legs were on fire from the massive lactic acid build up. It was awesome and I can’t wait to do it again.
TRX Suspension Training System is Awesome
This piece of equipment is a great investment to your health. Although I’m not a big fan of stability training, the TRX is a great way to get your core strong while keeping your heart rate high. In addition, the TRX is adjusted to your body weight and you can regress or progress the intensity of the exercise. You can do a variety of push ups, rows, squats, and planks when using the TRX. Checkout the website and watch the videos to decide for yourself. www.fitnessanywhere.com
If the 2010 Superbowl MVP trains with it, then it must be good!
CrossFit: 2010/03/31
Timed: 1 rounds of: 15 x Overhead Squat @ 135 lbs
30 x Box Jump @ 24 in
10 x Overhead Squat @ 135 lbs
20 x Box Jump @ 24 in
5 x Overhead Squat @ 135 lbs
10 x Box Jump @ 24 in
Score: 9:14
WOD completed As Rx’d