WOD:   4/24/17

Work up to a heavy Power Snatch
 

2 Rounds for time of:
80 Double-unders
40 Wallball Shots, 20/14-lbs.
5 Snatch,  155/105-lbs.

We just did a heavy Power Snatch/Squat Snatch complex last week, now all you have to work about is the Power Snatch.

Get heavy and stay above parallel!

Taken from HookGrip.

Here we have an awesome sequence of Lydia Valentin an Olympic Medalist from Spain hitting a 269-lb. Snatch.

The Only difference between what she is doing and what we want to be doing today is that she caught her snatch below parallel in the squat and we want to catch ours above. Oh and the weight, you will most likely be doing less weight :)

So, what are some important pieces of the snatch that this visual can help us to think about and hopefully do on our Power snatches today?

1. Staying Over the Bar - notice in the first three pictures of the sequence that Lydia's shoulders stay over the bar. Only when the bar has passed her knees does she begin to move back into the power position. When you snatch today make sure to cue yourself to keep your shoulders over the bar until the bar has passed your knees.

2.  Keeping the Bar Close - in frames 4 and 5 the bar is right against Lydia's body. She isn't scraping the bar up her legs, but it is as close as she can get it and then when the bar makes it to her hips there is definite contact! On your Power snatches make sure that the bar is being pulled into your hips and as you extend the bar makes upward contact with your hip crease.

3. Punch under the Bar- Take a look at sequence 8 and 9. This lift is happening in the blink of an eye and between these two sequences Lydia is punching her arms straight under that bar. When you receive the bar during your lifts today punch up as hard as you can to catch the bar with straight arms, there is no pressing in a snatch!

On all your lifts today Stay over the Bar, Keep it Close, and Punch Under into a beautiful partial squat----- The Power Snatch!

Announcment:

There will be no Yoga until further notice thanks to Baby Westley.

Master's Online Qualifier:

Check Facebook for when Joey will be doing the WODs today!

WOD:   4/23/17

Death by Thruster, 115/75-lbs.

Rest as needed.

Death by Hang Power Clean, 115/75-lbs.

Master's Online Qualifier:

Check Facebook for when Joey will be doing the WODs today!

WOD:   4/22/17
 

In teams of three:
AMRAP 30 minutes of:
75 Calorie Row
50 Deadlifts, 225/155-lbs.
75 Pull-ups

*Share as needed, only one person works at a time.

WOD:   4/21/17
 

4 rounds for time of:
15 box jumps, high!
Run 400 meters

What is the Master's Qualifier?

The Master's Qualifier is the next step or "Regionals" for Master's athletes. The Top 200 athletes in each Master's Age Division move on to the Master's Qualifiers. The Top 20 athletes at the end of the qualifier will move on to the 2017 CrossFit Games to compete.

The Qualifier, much like the Open, is a series of workouts released online which must be completed with a judge and filmed in order to be validated. The difference in the Qualifier is that four workouts will be released Thursday at 5pm and scores will be due by Monday at 5pm. A bit more intense than our 5 workouts spread out over 5 weeks!

What division is Joey competing in and what is her ranking going in?

Joey is competing in the newly formed 35-39 years old division. There are some big names in this division with the likes of Sam Briggs and Rebecca Voigt. 

Joey is poised to do great, currently sitting in 18th place overall. If she can keep this ranking or improve she will make it to the Games this summer in Madison, Wisconsin. 

When will Joey be doing the Workouts and can I Watch!?

Joey will be completing the WODs on Friday, Saturday, Sunday, and possibly Monday sometime in the afternoon.

You are more than welcome to come to the gym and cheer Joey on as she completes the WODs. The more the merrier, an excited crowd full of energy will help her to push harder and do better!

As soon as we know when Joey will be completing the WODs each day we will post the time to Facebook and you are welcome to come to the gym to watch.

So keep your eyes on our Facebook page Friday, Saturday, Sunday, and Monday if you are interested in helping Joey make it to the games!

A montage of Joey completely crushing it at Regionals last year! This time she gets to do Regionals at CrossFit Train!!!

WOD:   4/20/17

Establish a 1RM Overhead Squat

15 minute AMRAP of:
12 Overhead Squats, 135/95-lbs.
9 Toes to Bar
6 Burpee Pull-ups

WOD:   4/19/17

5x500m Row

Rest as needed between efforts.

Get in the Zone Pt.2
 

If you spent your weekend like I did then you ate a whole lotta chocolate and there is nothing wrong with that, some chocolate is good for the soul. (FYI don’t eat too much, there is such a thing as too much of a good thing ;D)

A few weeks back I wrote an article all about the Zone Diet and the history/background of it. I hopefully shed some light as to what being “in the Zone” means and also what it took to be in the Zone in regards to how many blocks a person should eat per meal. In it I also had a link to the CrossFit Journal that was a few pages long dedicated to the Zone Diet. If you didn’t get a chance to look at it or couldn’t find it in that blog post I’ll put it in an easier to find space right here.

CrossFit Journal, the Zone

How about a quick review as to what the Zone Diet is. Essentially it is a method to weigh out proteins, carbohydrates and fats. Each has their own measurement that is equivalent to 1 block.

1 block of protein = 7 grams of protein

1 block of carbohydrates = 9 grams of carbohydrates

1 block of fat = 1.5 grams of fat

You also must make sure that in every meal you have the same amount of blocks for all three of those macronutrients. While being on the Zone you are not recommended to have a meal with 5 blocks of protein, 8 blocks of carbs and 2 blocks of fats. (Once you begin to get more advanced/comfortable with how the Zone works, you can begin messing around with those numbers. If you are just beginning to explore the Zone diet, though, that will start to become overbearing. Keep it simple!)

Now that the basics are out of the way let’s get into the nitty-gritty pieces.

I’ve tried the Zone before, and I’ll be completely honest I did not last very long. The main reason, I like to believe, is that I’m not very creative when it comes to food so if you are creative, I believe you will have a significantly easier time trying this than I did! On the bright side when I do make meals that are considered “in the Zone”, it’s pretty easy (as long as you have something to measure out grams of food).

The first key to unlocking the Zone Diet is figuring out what your body type is.

Using this figure that I pulled off of the CrossFit Journal article you can begin to gauge just where you sit in regards to body size.

The following step would be to plan out how many blocks you are going to eat per meal and how often you are going to eat. Dr. Barry Sears stated that you want to eat within an hour of waking up, and then not to go more than 4 hours without eating either a meal or a snack. Knowing that little piece of information is extremely helpful because it helps time when to eat your meals.

Now, possibly after doing this for a few days or weeks you may have, or already have, been feeling hungry all the time. Ask my father he knows this all too well. Don’t fret though! There is an easy way to adjust that. Simply take another look at when you are eating. All that you need to do is adjust the amount of blocks per meal that still accommodates your total daily block intake. As long as you get the correct amount of blocks in everyday, it doesn’t quite matter what order you take them in. If that doesn’t work then you may begin to consider bumping up your total daily block intake by one or two.

Not too long ago my father had a conversation with Derek about what he (my father) should do  

about the Zone. He was saying he felt hungry all of the time and didn’t know how to fix it. That’s when Derek hit him with some knowledge! All Derek said was something like “look at what times you ate before you did the Zone, now look at what times you eat while being on the Zone. You should try to imitate what times you ate while you were off the Zone, just make sure that you are still eating the correct amount of blocks per meal!” Something that simple never crossed my father’s mind and it helped him immensely.

We (being my father and I) rented a book called Mastering the Zone Written by Dr. Barry Sears. That book does a fantastic job in breaking down EXACTLY how many blocks you need to be eating in a day based off of some calculations. Unfortunately we had to return this Holy Grail back to the library which makes it hard for me to start spewing facts about the Zone. But I highly recommend going to the public library and renting it if you are somewhat interested in starting the Zone diet.

--Written by Austin Gray 

WOD:   4/18/17
 

Establish a 1RM Power Snatch + Squat Snatch

For time:
15 Power Snatches 135/95
15 Squats Snatches
15 Muscle-ups

Check out these Videos about learning and scaling the Ring Muscle-up.

Hopefully these give you some good ideas about what to do in the WOD today!

Last Chance Reminder:
Barbell Clinic Monday (tomorrow) April 17th at 6:30pm! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Monday'sclinic.
 

WOD:   4/17/17

Establish a 1RM Thruster, from the floor.

30-20-10 reps for time of:
35/25-lb. dumbbell thrusters
Toes-to-bars

New Jump Ropes!

Our class Jump Ropes have been looking a bit rough, so we got some new cables.

There is one new cable for each size of jump rope.

As the old jump ropes deteriorate we will replace them and keep you all double-undering!

And a Sizing Chart!

The really cool thing about these new cables is that they came with a sizing chart!

If you know your height then you can figure out which jump ropes may suit you best.

This chart is just for reference and everybody is a bit different in their jump rope needs!

Class is cancelled today on account of Easter!

Yoga is cancelled for the time being on account of a new baby Strowbridge!

The lifting starts at 9am and ends at 5pm, come hang out!

Schedule for the Iron Beaver Spring Open

1ST SESSION:
WOMEN'S 48/53/58/63 WEIGHT CLASSES
MAX OF 15 REGISTERED LIFTERS
7-8AM WEIGH-IN
9-11AM LIFTING

2ND SESSION:
MEN'S 56/62/69/77 WEIGHT CLASSES
MAX OF 15 REGISTERED LIFTERS
9-10AM WEIGH IN
11-1PM LIFTING

3RD SESSION:
WOMEN'S 69/75/90/90+ WEIGHT CLASSES
MAX OF 15 REGISTERED LIFTERS
11-12PM WEIGH IN
1-3PM LIFTING

4TH SESSION:
MEN'S 85/94/105/105+ WEIGHT CLASSES
MAX OF 15 REGISTERED LIFTERS
1-2PM WEIGH IN
3-5PM LIFTING