Getting closer and closer with the barbell snatch this week. Taking it from below the knees!
Also note the slight difference in each lifter’s body position. We have different arm lengths/torso lengths/leg lengths. We need to focus on what’s the same!
Workout of the Day
High jumps – 1×5
Box jumps – 10×2 – move up in height as you feel comfortable
Mobility – 2x through
PVC dislocates x 5
PVC overhead squats x 5
PVC sotts press x 5
This is a hook grip.
Barbell Snatch work – 10×3 total sets – 7/10 on effort – heavier than last week. Feel free to put the bar down between reps. Take time to warm-up!
Lvl 1 – Overhead squat with 2 second pause
Lvl 2 – Squat Snatch from the power position
Lvl 3 – Squat Snatch from above the knees
Lvl 4 – Squat Snatch from below the knees
For Level 4, we are looking to get the bar just below the knee caps. Keep the weight back and the knees out of the way as the bar passes them.
Banded Forearm Wall Slide – 3×10
Grab a blue or red band in both hands. Apply light outward pressure. Protract shoulder blades slightly. Slide the back of the hands up the wall. We are looking to keep the upper traps relaxed the whole time. You will feel this in the middle of your back in all those muscles that help stabilize the shoulder blades.
On the top of every half minute
Renegade Rows – 1/4-1/5 of your bodyweight – ascending reps – 1st round=1rep/side, 2nd round=2 reps/side, etc. Alternate arms.
At the end of your renegade rows, pop up into athletic stance.
If you fail to pop up into the athletic stance before the next round. You are done for the day.
Hitting up squats again today. Let’s keep good with our form and squat down as low as we safely can!
Reminder: Paleo Potluck this Friday! – 8:30pm – At Zach’s house – 2121 Bancroft Pl NW. See everyone there!
Workout of the Day
Warm-up – jumping jacks x15, ball slams x10, burpees x5, spiderman stretch x5/side
Banded ankle mobility – attach one side of band to post, the other side to your ankle. Face away from the post. Heel down, drive the knee forward. 30sec/side
Foam roller – piriformis/glutes – 30sec/side
Squat stretch – 1min
Squat work – 5×5 work sets – 7/10 on effort, a little heavier than last week. Same thing as last week – if you’re getting good form and depth on the front squat (Lvl 1) then feel free to do the back squat (Lvl 2).
Feel free to switch back and forth between each squat too, working in the 7/10 effort for each respective squat variation.
Lvl 1 – Front Squat
Lvl 2 – Back Squat
Alternate work sets with…
Pull-up work – 5×5 – palms away – chest to bar – shoulders set down and back before elbows bend at all. If your feet/knees and shoulders come forward in any way, then add more assistance. This is about strong, quality reps.
Lvl 1 – banded
Lvl 2 – normal
Lvl 3 – beast bar
Use an empty bar or up 1/2 your squat weight. Keep heavy on heels, hips back, bow forward. Keep 100% good form in your back.
Hanging leg raises – 2×10
Lvl 1 – Knees to elbows
Lvl 2 – Toes to bar
Grab one heavy dumbbell (recommended ~1/3-1/2 your bw) and one light dumbbell (recommended ~1/5-1/4 your bw). Make sure you can move each dumbbell for the respective exercise!
One arm light dumbbell 1 clean and 10 push press, right arm
One arm heavy dumbbell farmer’s walk, right arm – 4 long court lengths
One arm light dumbbell 1 clean and 10 push press, left arm
One arm heavy dumbbell farmer’s walk, left arm – 4 long court lengths
Keep track of the rounds completed for your score, but finish up any incomplete rounds after the 5 minutes is up. Put the dumbbells down under control! Keep our space looking good!
Lots to announce, but I’m writing this up on my phone in Atlantic City, so I’ll keep things brief.
Paleo Potluck!! This Friday, April 12th, starting at 8:30pm at Zach’s place – 2121 Bancroft Pl NW. Bring a healthy dish and come hang with your fellow athletes in a non-exercise setting – that is unless there’s an impromptu handstand session…
R&D has come back with an excellent t-shirt design that is guaranteed to put 20 lbs onto your deadlift.
CrossFit Balance: Foggy Bottom : Keep it Classy
We are collecting t-shirts sizes from interested athletes to prep for the possible order. There is a sign-up sheet for name/shirt size down next to our regular sign-in, or you can email me – email@example.com
New Coach! Trip O’Connell
We are glad to bring CrossFit coach, Trip, onto our staff! He will be picking up some of the morning classes soon so that I can turn my 15 hour days into 13.
Trip began his early life as an athlete, playing multiple sports at the high school and collegiate levels including football, basketball and track. He attended the University of Delaware where he advanced his strength and condition practice as a member of the U of D football team.
Once out of college, and removed from team sports in 2005, Trip found himself challenged by a new physical endeavor in Muay Thai and Traditional Russian kickboxing as he left the Washington D.C area for Las Vegas, NV. He trained for many years with Kong Napa and Master Chan in Las Vegas at Apollo Sebastian’s Fasi Sports. His kickboxing training lead to a need for more strength, which landed him on the doorstep of a brand new and independent gym called CrossFit Las Vegas in 2008.
Under the tutelage of Zach Forrest and Joe Marsh, Trip fell in love with the CrossFit ideology; it’s practice and implementation. After competing in the 2009 Regional games in Flag Staff, AZ with his team from CFLV, he moved from Las Vegas to Los Angeles and continued his training with Andy Thompson of CrossFit Hollywood for two more years before returning to Las Vegas and opening A-Team Training Center with IFBB Pro Stacey Alexander.
Today, Trip has returned back to his native Washington D.C. as he prepares to enter the Air Force. He spends his time training and Teaching at CrossFit Balance and CrossFit DuPont, in addition to partaking in multiple outdoor activities such as; Go Ruck, Challenges Tough Mudders, Spartan Races, Warrior Dashes (basically anything with mud and pain mixed in), hiking, running, yoga, Muay Thai, paddle boarding, swimming and drown proof training, etc.
Trip has been a CrossFit Level 1 Certified Coach since 2008, he is constantly striving to grown his knowledge of the human body and the limits that it can push.
Alright, my thumbs are exhausted. See you all in class!
REMEMBER! First every Paleo Potluck, Next Friday April 12th, starting at 8:30pm at Zach’s 2121 Bancroft Pl NW. Cook or bring a small entree or side dish to share. See you there!
Workout of the Day
Medicine Ball Passes – Partner up or grab a wall. If partnered, look to catch the medicine ball. Easy warm-up.
1min – sideway throws – wind up like baseball player taking a swing. Alternate side each throw.
1min – overhead throws – throw overhead like a soccer player, taking a step.
1min – underhand throws – Load up the hips and pop.
Lax ball on hamstring – sitting on box – 1min/side – Good posture, lean forward, kick leg out
Overhead tricep stretch against wall – 1min/side – See picture. Look to keep your head in line and NOT jutted forward.
Deadlift – 5×5 – work sets – 6-7/10 on effort – weight moves fast!
alternate work sets with…
Ring Dip work – 5×5
Lvl 1 – Straight arm support – 5×30 seconds total time (come down if you need to, amass 30 seconds each set) – Use your feet for assistance if necessary
Lvl 2 – Ring dips
Lvl 3 – Ring dips, turn palms outward at the top (palms face forward instead of backward)
Barbell Romanian Deadlift – 3×10 – Use 1/3-1/2 of your deadlift weight.
Ab mat crunches – 3×10
CrossFit Open Workout 13.5
Clock counts upwards in event of time bonus
Use Poker Chips to count rounds
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs) – Barbells! Please scale weights accordingly. Rack the bar and rest as needed, keep things classy.
15 Chest to bar Pull-ups – Please scale difficulty accordingly. Either strict pull-ups or banded pull-ups. No kipping.
*4 minute bonus for every 90 reps (3 rounds) completed. (4min AMRAP becomes 8, etc.)
Post Deadlift weight and Conditioning rounds to comments!
We need more 45’s! These sled pushes are too easy!!
Announcements – PALEO POTLUCK!!
First every Paleo Potluck, Friday April 12th, from 8:30pm until whenever Zach kicks us out (11? 12? 3am?). At Zach’s house – 2121 Bancroft Pl NW – North of the gym in the Kalorama neighborhood.
Bring something healthy to eat, and something unhealthy to drink, if you so choose.
WIN 9:30 CLUB TICKETS!!!
Our General Manager, Devin, is always wheeling and dealing. This time, he’s got us TWO TICKETS to see ANIMAL COLLECTIVE on their third night in town – Wednesday, June 12th.
How can you win the tickets to ANIMAL Collective?
We do a lot of animal walks in class – bear crawls, crab walks, duck walks! (the best!). I want to hear from YOU an idea for a new “animal walk” exercise.
Post on OUR Facebook page and then share on your own page. Top 3 people with the most “likes” on their answer are in the finals. Judges to make a final call for the one post that is most original, funny, and/or actually useable in a CrossFit class.
If you are Tom from MySpace or the Vandervoss twins and don’t have a Facebook account, please feel free to post in the comments here, but Facebook likes will have a huge sway in voting.
Contest to close 9am MONDAY. Winner announced Monday afternoon. So think up your best answer and get posting! (Note: Sorry Scotty 2 Hotty, “The worm” is not a new exercise, although the thought of an entire class doing the worm across the court is awesome.)
Workout of the Day
Jump rope – ~3 minutes – normal and double-under work!
Lots of it!
Foam roller – calf, sitting on ground – ~30sec/side
Foam roller – inner thigh, sitting on box – ~30sec/side
Lax ball – inner edge of shoulder blades, wall – ~30sec/side
Lax ball – glutes/hips, sitting on ground – ~30sec/side
Handstand position – ~3 min
Lvl 1 – Down dog hold
Lvl 2 – Down dog hold on box
Lvl 3 – Chest to wall handstand hands far
Lvl 4 – Chest to wall handstand hands close <= get a spot if needed!
Handstand balance – ~5+ min
Lvl 1 – Crow Pose – Spot your teammate so they don’t go onto their face.
Lvl 2 – Split off wall – Get up in the chest to wall handstand, making sure your hands are about 2 ft from the wall (far). Your teammate will spot you at the calves with both hands as you split one leg off and away from the wall. This one leg moving will shift you onto your hands and away from the wall.
Clean work – 8×3 total sets – 6-7/10 on effort – A little heavier than 3/7/13 – Look for fast lifts, good position
Lvl 1 – Front squat
Lvl 2 – Clean from power position – catch the bar high, stop it in semi-squat, then ride it down to full squat.
Lvl 3 – Clean from above the knees – catch the bar high, stop it in semi-squat, then ride it down to full squat.
Go immediately to assistance work when done Clean work
Chin-ups – 4×6
Lvl 1 – Banded
Lvl 2 – Negatives – 4×1, not 4×6
Lvl 3 – Normal
Lvl 4 – False grip chin-ups
Lvl 5 – Strict muscle-ups – don’t push out dip, just get over rings
Post clean weights and whether you were able to get a rep on Lvl 5!
Putting weight overhead! Rings! And expect that poster in XFit Fog Bot Soon!
Workout of the Day
Side shuffle – short court distance – 8 lengths – low, fast athletic stance
Bear crawl – short court distance – 4 lengths
Speaking of animals, we are going to announce a contest to win a pair of tickets to Animal Collective Show, on Wednesday, June 12 at the 9:30 club! Stay tuned!
Spiderman stretch – 5/side
Lat band stretch – 1min/side
Split Jerk Work – 7×4 total sets – 6-7/10 on level of effort.
4-5 racks on the floor for this, so we don’t kick a rack when jerking.
Lvl 1 – Press from a split stance – switch legs each set – start weaker side first
Lvl 2 – Push press with 2 sec pause – feet hip width – focus on heel drive, head back, up and back bar path
Lvl 3 – Split Jerk – switch legs each rep – GET LOW and LONG with the split. PUSH yourself down and under the bar. If you can’t, lower the weight a bit.
Most likely a split snatch, but regardless a cool picture. Look at the shoes!
Once finished all sets above…
False Grip Row – 3×10 – Turn knuckles out at the bottom of the row.
Conditioning – Racing for First
7 Min AMRAP
Two sleds going – One “heavy” with three 45’s always on. One “light” with three 25’s always on. Or a different combination, as needed. Use the same sled for the entire 7 min.
One person starts on each sled, the rest start on squash court with Plate Pinch walk.
– Box sled push – 1 long court length and back
Optional – add your plate pinch bumpers to top of sled – take them off when done pushing
– Plate Pinch walk – 1 long court length and back
Guys 45s or 35s/Girls 25s or 2 10s each hand
5 burpee penalty for dropped plate during the walk (you can put them down while you wait for the sled)
Post your sled weight and number of rounds to comments.
Workout of the Day
3-5 minutes jump rope. Practice single jumps or double-unders. Get the blood flowing without exhausting yourself.
Lax ball on Infraspinatus, tere major/minor, general back of shoulder. 1min/side
Foam roller on ITB, quads, inner thigh – 1min/side
Everyone grab PVC pipe – PVC dislocates (x5) plus PVC overhead squat (x5) Snatch from power position (X5)
Barbell Snatch work – 8×3 total sets – 6/10 on effort. Strong, easy reps. No/few drops. Feel free to work up a little heavier than 3/5/13.
Lvl 1 – Overhead squat with 2 second pause at bottom
Lvl 2 – Squat snatch from power position
Lvl 3 – Squat snatch from above the knees
Straight arm pulling/shoulder engagement on pull-up bars – 4×5 – all slow and controlled.
This stuff is TOUGH! We are use to applying force through the arms with bent elbows (chin-up, pushups). Now, we are keeping the arms totally locked out and applying force through the straight arm.
Lvl 1 – Hollow body while hanging from bar – hang from pull-up bar, arms totally straight, pull shoulders down, “push” bar away from you, hollow out the body – like the guy seen below.
Lvl 2 – Pull through a tuck lever position to upside-down hang – same cues as above, but you will tuck the knees up and bring the hips higher than the shoulders – A slow knees to elbows with more range of motion, essentially.
Lvl 3 – Pull through a front lever position to upside-down hang – same cues as before, we are just straightening the body out more. Feel free to have the legs at any degree of openness. ANY BEND IN THE ELBOWS IS TOO MUCH BEND. ARMS STRAIGHT!
Alternate Straight Arm Pulling With…
One Leg Romanian Deadlifts – 4×5/side
Yes! Back again two weeks in a row!! I was greatly concerned how much this was kicking people’s butts. So here it is again to master. Grab a bumper plate or two. Keep your balance. Be awesome.
Start conditioning as soon as you are done and rested from Assistance Work
10 rounds – fast, quality movement
1 Short Court Sprint
1 Back Pedal Short Court (look over your shoulder, alternate which shoulder each round)
5 seconds rest
Spend rest of time on grip and/or mobility
Post snatch level and weight to comments.