Overhead Squat


Some OHS basics we covered were:
Active shoulders, aggressively locking out the elbows, ripping the bar apart, targeting, the valsalva maneuver, controlling the descent with your hip flexors and how to properly bail on the bar.

Any athlete who could not perform weighted Overhead Squats worked on a series of mobility and  awareness drills to bring them closer to the movement.

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Jerermy PR's with 205 lbs.
Unfortunately we didn't get a shot of the girls literally destroying the floor with their heavy lifts!

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The storage room has been cleaned!


Foundations Homework (week 4)

First off I just wanted to thank Margie for an excellent presentation on the block system and nutrition fundamentals!  I got a lot of positive feedback from the Foundations Class and we should all look forward to hearing a lot more about nutrition and longevity from our resident expert.

This week's Foundations homework is to KEEP A FOOD LOG.  For the time being, please focus on being consistent with your log rather then being "perfect" with your intake. Tracking your nutrition can be a very powerful tool in terms of really evaluating what and how much we eat.  On Sunday we will discuss what we learned from the homework and begin to implement the block system.

Please categorize your meals into Proteins/Carbs/Fats so that you can begin to look at meals in terms of hormonal balance.  This is a trial and error period where I don't expect anyone to be able to categorize all their meals so neatly. Do you best and come ready with questions.

Here is an example of a turkey sandwich broken down into P/C/F:
~1/4 lb. Turkey / 2 slices bread, tomatoes, lettuce / Mayonnaise            Water

Composition notebooks can be purchased at any Duane Reade or CVS for under three dollars.


"Fight Gone Bad"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today's FGB is 3 Rounds. The
stations are:

  1. Wall-ball: a: 20lb  b: 10lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Compare to CFSBK FGB 12.23.07.

Heat 1 takes on FGB

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Heat 1 takes on the second rest interval.



For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Afterwards we discussed the mechanisms behind the anterior pelvic tilt and did some PNF to demonstrate one way to help increase our squatting range of motion.

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Franklin keeps count for Al.

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Proprioceptive Neuromuscular Facilitation (PNF)

It's always best to start at the beginning.


Movement Analysis

To drive home some points that we've been working on in class, I'd like you all to watch this demo from Catalyst Athletics and look specifically for the following:

The Snatch

1. Watch their feet at the end of the second pull. Notice the minimal vertical elevation each athlete demonstrates. Transitioning from your pulling stance into your receiving stance is less of a "Jump" and more of an "aggressive lateral stomp".

2. Notice their violent movement through the Power Position. Aimee Anaya (the first athlete) grunts loudly at this point. You may have to slow the video down to see it but it's there.

That's it for now, check out the video and post comments or questions.


WOD 2.27.08

Back Squat

Skill work:
We will continue our work with the Burgener Warm-up and review salient points of the Snatch.

Related videos from Catalyst Athletics:

Snatch Hand Placement
Snatch Overhead Position

Notes: Margie is putting out a great effort here with her OHS. In this particular set we can see that her right knee is not tracking directly over her second metatarsal. This oversight may cause the Tibia and Femur to misalign leading to undue torque on the knee as well as a missed lift. This is an extremely common error which is derivative of either setting up your stance incorrectly, weak/tight adductors or just forgetting to maintain outward tension on your thighs during the lift. 
Margie is a dedicated athlete who PR'd her OHS despite this oversight. Amazing Work!!


WOD 2.24.08

"Eva" (Sorta!)

5 Rounds for Time of:
Run 620 meters
30 Kettlebell or Dumbbell Swings
30 Jumping Pull-Ups

620 meters is up President Street, across 5th Avenue, Down Union and back into the Lyceum.

Cleiser raises the bar yet again.

Lifted from CFNY:
Brian Harkins and Brian DeGennaro are preparing to teach a CrossFit Running Workshop.
The Brians will teach you the basics of the Running Technique as well
as put you through some high intensity speed drills and anaerobic
training. This dynamic combination of technique and training will
maximize your efficiency as well as increase your speed and endurance
for your next big event. This 10 week program will prepare you for the
upcoming running and triathlon season or simply give you a better
foundation for doing the CrossFit WODs.

This is a 10-week program that meets once a week. Tuesdays at 6:15pm
at The Black Box. Dress for any weather as these will be held outdoors.
Class will be held rain or shine or snow. It begins March 11 and costs

Check out this program if you're interested in improving your running technique!! "Eva's" runs today should have been enough of a sell for increased running efficiency.