Archives For snatch

Friday 7.11.14

hanley —  July 10, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Each 2:30 x 8
5 Bulgarian Split Squats/Side + :30 Plank

CF Lite WOD:
For time:
20 Jumping Squats
600 m Run
25 Kb strict press
600 m Run
20 jumping Squats

CF Strength:
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3 @ 80-100% of 1 RM Jerk

3 sets no rest
A1. Supermans x 10
A2. Weighted planks – front/side x 10 sec hold

CF WOD:
For time:
16 Pistols
600 m run
25 HSPU or 25 strict press mod
600 m run
16 Pistols

Post your results to the Whiteboard.

Shout Outs

hanley —  May 8, 2014 — Leave a comment

I am pleased to see that we are truly coming together as a community with amount of support that has been rallied for recent events. We had a great turn out for Jenny William’s “Rock out to Knock out Cancer” Fundraiser. It was fun to see everyone get together to support a great cause and to get out of our gym clothes.
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We also want to make a shout out to members, Brian Sponseller, Brian Seward, and Dustin Kile for spending their Saturday afternoon helping assemble and attach the new Rig to the wall! Thanks guys, we couldn’t have done it without you.
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Lastly, is the GLOC. It brought tears to my eyes to see all of our members gathered around Chrissy and Chris as they muscled up those Deadlifts and charged through the kettle-bell snatches and box jumps. I am sure I can speak for them when I say your presence was noticed and it made a positive impact in their performance. It is these moments like these when we realize how much more it is than “just a workout.” It’s about supporting one another, lifting each other up, pushing each other to do things we never thought we could, hugging each other after a PR. This, my friends, is the unique bond we have and share, and it is truly a beautiful thing.

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chriscarlyle

As we have announced during class, on Friday and Saturday of June 6th and 7th, we will have TWO 4-person TEAMS competing in the 4×180 Throwdown tournament in Lebanon, Indiana. We would love for everyone to come cheer them on, and I’ve heard rumors of there being a little “After Party”. If you are interested in partaking, Saturday evening post-tournament, we will be grilling out and having a few beverages at CrossFit Hud (BYOM & BYOB). Lindsay Rogers, Chrissy Faitele, Andy Noel, Jason Hughes, Emily Luerssen, Erin Ferrell, Mike Calvert, and Josh Baker will all be competing! Good luck to them all.

4x180throwdown

friday

hanley —  January 31, 2014 — Leave a comment

#430class #crossfithud

Workout of the Day
Fitness Skill:
15 min alternating between Dynamic Exercises

Fitness WOD:
3 reps every :15×16 intervals of:
Medball Cleans
Push-ups
Box Jumps
*1 min rest in b/w rounds

OR

Performance Strength:
Bench Press

Performance WOD:
3 Reps every :15×16 intervals of
Power Snatch 95/65
Power Clean & Jerk
Thruster
*1 min rest in b/w rounds

Post your scores to the Whiteboard.

friday

hanley —  January 3, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10 min EMOM of:
10 Heavy Kb Swings
2×5 Turkish Get-ups

Fitness WOD:
Prison Rules: 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Wallballs
Flip Squats
Burpees

OR

Performance Strength:
3×5 Drop Snatches
3×8 Barbell Row
3×8 Snatch Grip Military Press

Performance WOD:
Prison Rules Block complete 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Snatch 95/65
C&J
Thruster

Post your scores to the Whiteboard.

monday

hanley —  December 9, 2013 — Leave a comment

crossfit

If you normally do the Fitness Strength, but want to practice snatching technique look below for your modification. If you have any shoulder pain or an impingement, we advise you to stick with the Fitness Strength of the Day.

Watch this video for Drop Snatch, Snatch Balance, and Heaving Snatch Balance Technique, and Hi-Hang Snatch- Position 1.

Workout of the Day
Fitness Strength:
Superset the Following:
3×10 Supermans
3×5 core stability
3×15 hollow rocks
3×10 Glute Ham Raise

Fitness WOD:
12 min AMRAP of:
8 burpee box jumps
10 Kb Swings

or

Performance Strength:
10 min EMOM of:
2 Drop Snatches (Fitness can drop to Power position)
10 min EMOM of:
2 Hi-Hang Snatches (Fitness can go to power position)

Performance WOD:
12 min AMRAP of:
2 Power Snatches 135/95
2 OHS 135/95
1 Snatch Balance