Monthly Archives: March 2013

WOD 280313

A: Barbell Complex on the minute for 7 minutes

Power Snatch

Hang Power Snatch

 

B: 1RM Deadlift (20 minute cap)

 

C: For time

1km Row

There will only be 1 class tomorrow, Friday 29th March at starting at 10:30am. We encourage you to arrive early to warm up and prepare for Open WOD 13.4 ALL CFPB MEMBERS WELCOME

 

WOD 280313

A: Barbell Complex on the minute for 7 minutes

Power Snatch

Hang Power Snatch

 

B: 1RM Deadlift (20 minute cap)

 

C: For time

1km Row

There will only be 1 class tomorrow, Friday 29th March at starting at 10:30am. We encourage you to arrive early to warm up and prepare for Open WOD 13.4 ALL CFPB MEMBERS WELCOME

 

270313 – Technique

CFPB Easter Classes: We will be open on Good Friday and Easter Monday, however we will only have one CrossFit class available at 10:30am. This will be the only class running,  no early morning, fitness classes or evening classes will be held.

Friday 29/03: 10:30am only

Saturday 30/03: as usual

Monday 1/04: 10:30am only

Muscle Ups

Rope Climb

270313 – Technique

CFPB Easter Classes: We will be open on Good Friday and Easter Monday, however we will only have one CrossFit class available at 10:30am. This will be the only class running,  no early morning, fitness classes or evening classes will be held.

Friday 29/03: 10:30am only

Saturday 30/03: as usual

Monday 1/04: 10:30am only

Muscle Ups

Rope Climb

WOD 220313

A: 20 mins to establish

1RM Snatch

B: 20 minutes to establish

1RM Clean and Jerk

Champion weightlifter Donny Shankle says the competition isn’t over until the last clean and jerk comes down.

Gloria was 6 kilos behind the leader after missing two of her three snatch attempts.

Out of the corner of her eye, she spied her competitor dancing all over the platform like a newborn baby giraffe as she jerked.

“Chicken legs,” Gloria whispered under her breath with a sneering half smile.

She was up. Her coach opened her up at the exact same weight as the girl in front of her in the snatch. After tightening her belt and taking a few slaps on the legs from her coach, she went out there and killed it.

On her second attempt, her coach called for a weight that would put her 3 kilos above everyone else in the clean and jerk. She cleaned the bar yet again with such ease that you could hear the crowd sigh in amazement. Her dip and drive was so fast you would have missed it had you blinked. Gloria was down under the bar with a startling crack of her lead foot that reverberated like a cat-o-nine-tails lashed across a criminal’s back.

Gloria was now only 3 kilos back of the leader. Anyone in the crowd not showing an interest at the start was all eyeballs and ears as she walked up to the bar for her final attempt.

Remember, snatches are cute, but clean and jerks win.

WOD 220313

A: 20 mins to establish

1RM Snatch

B: 20 minutes to establish

1RM Clean and Jerk

Champion weightlifter Donny Shankle says the competition isn’t over until the last clean and jerk comes down.

Gloria was 6 kilos behind the leader after missing two of her three snatch attempts.

Out of the corner of her eye, she spied her competitor dancing all over the platform like a newborn baby giraffe as she jerked.

“Chicken legs,” Gloria whispered under her breath with a sneering half smile.

She was up. Her coach opened her up at the exact same weight as the girl in front of her in the snatch. After tightening her belt and taking a few slaps on the legs from her coach, she went out there and killed it.

On her second attempt, her coach called for a weight that would put her 3 kilos above everyone else in the clean and jerk. She cleaned the bar yet again with such ease that you could hear the crowd sigh in amazement. Her dip and drive was so fast you would have missed it had you blinked. Gloria was down under the bar with a startling crack of her lead foot that reverberated like a cat-o-nine-tails lashed across a criminal’s back.

Gloria was now only 3 kilos back of the leader. Anyone in the crowd not showing an interest at the start was all eyeballs and ears as she walked up to the bar for her final attempt.

Remember, snatches are cute, but clean and jerks win.

20-03-13 Technique the Snatch and the Clean

Champion weightlifter Donny Shankle addresses the true character of the world’s fastest lift.

The snatch is one of two exercises in the sport of weightlifting. It involves lifting a barbell from the floor up and over your head in one motion. Many hours are spent in the gym practicing the snatch, trying to get as close to perfection as possible. Because the movement is so quick, there is little room for error. The slightest mistake will cause you to miss the lift, especially once you are lifting near maximum effort.

Every weightlifter eventually develops a style unique to his or her body type, strength proficiency and skill competence. Yet, despite all the necessary physical tools a weightlifter needs in order to snatch well, the exercise becomes very much a mental test once the weight becomes heavy. As the name “snatch” implies, you must move as quickly as possible during the exercise. Any hesitation during the lift will almost always cause you to miss.

Time devoted to hard work in the gym lifting weights expands your comfort level with the exercise. Your muscles become stronger and more flexible. The positions you need to be in to snatch well begin to make sense to you. Most importantly, you develop the coordination requisite as a beginner to eventually break free of naive appreciation.

After you are introduced to the snatch and become familiar with her as an exercise, you eventually see the dark side of the bitch’s character.