Some pet peeves of mine that I see when reading CrossFit workouts from gyms. I was just reading a bunch of the “12 Days of Christmas” WODs posted to the CrossFit Facebook page and saw one comment that wasn’t even in a 12 Days of Christmas format (it was just a long grueling workout) and another post who asked “if other gyms make you go back and do each day over like the song”? If you are doing a “12 Days of Christmas” workout you better have something like 1 wall walk, 2 burpees, 3 handstand push ups, etc, etc and the pattern should be 1 wall walk followed by 2 burpees and 1 wall walk, followed by 3 HSPU, 2 burpees and 1 wall walk, etc. If it varies from that in anyway, it’s not a 12 Days of Christmas workout. (Not saying you have to use those movements for those days, those are just examples of movements one might select.)
So, in reading some comments here are some things I saw:
Referring to the “Bear Complex” and meaning power clean + front squat + push press + back squat + behind the neck push press – without putting the bar down. This is not a Bear complex, this is ONE SEVENTH of a Bear complex. I suppose this is nitpicking, but it drives me crazy when people think the Bear complex is just one time through those movements. It is supposed to be those movements SEVEN times WITHOUT PUTTING THE BAR DOWN. If you go through that complex one time, it’s just a complex. Educate yourself:
Nice jean shorts, bro. Love the old videos before every CrossFit video you watch is covered in Reebok and Rogue logos. Just regular people doing CrossFit in regular clothes. Ya, I still wear basketball shorts to the gym. Sue me.
Seeing the words “squat” and “snatch” used together or “squat” and “clean”. Look, there is a snatch and a clean and jerk. There are variations of those movements in whether or not you break parallel in the catch of either. There are variations in where the bar starts, but there is no such thing as a squat snatch or a squat clean. That’s like saying a dunk in basketball is a jump shot dunk. Of course you have to jump to dunk the ball. Of course you have to squat to perform a snatch or a clean. The only people that want to know if a clean is a “squat clean” are those not mobile enough or capable of performing a clean. Watch any national weightlifting event and no one will utter the words squat snatch. It doesn’t exist. I often feel that I failed as a coach when someone in my class asks what the difference is between a snatch and a power snatch. A little piece of me dies inside. Then someone takes the hot poker and twists it into my heart when someone else speaks up and says that a power snatch starts at your knees and a snatch starts from the ground. Lord help me!!
Do you have anything that is either routinely misinterpreted or or redundant (think “Sport SUV”…what? That vehicle is a Sport Sport Utility Vehicle?!).
My snatch effort at 170 – I think
Late last week I went through my strategy and predicted results for my first comp this year: the Battle at the Rock.
First, let me say this event keeps getting better and better. The first year I did it the final heats were completely re-seeded and the release of the schedule for the final heat took way too long. It was annoying. But CrossFit Castle Rock learned from it and last year that was not the case. This year? It was flawless. CFCR keeps learning and keeps getting better at running an event.
They had 140 athletes this year competing and one of the events was essentially an eight station max rep event. I had noticed that the heats were spaced out exactly eight minutes – leaving NO TIME for any transition between heats, re-organizing of barbells, weights, kettlebells, etc. There was no time left for a heat that starts late, no time available to make up time, just constant heats. Well, this was run perfectly. Each heat had 10 individuals and they sent us off congo style, in groups of two. So the first pair from each heat started their eight minute WOD while three pairs from the previous heat were still finishing their WOD. The way they had it laid out, the way they started us off and the way they ushered us from movement to movement was flawless.
Job well done, CrossFit Castle Rock.
On to my review. Continue reading
This is correct posture – do NOT crane your neck and look “up” while deadlifting.
Have you seen Linda? She is one intriguing woman!
I would like to think I am strong. I know I am not. Doing the heavy girl WODs always intrigue me. Linda is 10-1 of deadlifts at 1.5 times your body weight, bench press at your body weight and cleans at .75 of your body weight. Bench press is no problem for me. As a member of 24 Hour Fitness and former fat ass I have spent many days on bench press and it is a sad state because I can max bench press more than I can max back squat. I mean, back squat was always sooo hard at 24 Hour Fitness. Now I am kicking myself for years of avoiding difficult exercises…
(I benched 290 a few months ago and my recent back squat test topped out at 260.)
The movement that has prevented me from doing Linda for the past few years was the deadlift. Along with back squats I avoided deadlifts, especially heavy ones, like I avoided running on the treadmill for years and years at 24 Hour Fitness. Along with being well over 300 pounds for a period of time and having a bad back (probably a result of my weight) I never did deadlifts. The very few times I did I would go light and still tweak my back. Now I am down closer to 200 pounds (I fluctuate between 207 and 212) and I have added well over 100 pounds to my max deadlift in the past year. I maxed out at 325 a week or two ago. Now I can do Linda!
For the sake of easy math I rounded my weight down to 200 pounds and started with 300 pound deadlift, 200 pound bench and 150 pound clean. Continue reading
Just when you think you got this CrossFit stuff figured out…
10 bottom hold squats
10 fast paced squats
10 jumping squats
Work up to a heavy clean
5 handstand pushups
10 wall balls
Results Continue reading