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kids course

Awesome Kids Course from our 2nd Anniversary WOD/Potluck

According to WordPress this is my 100th post, hard to believe it has been 100 weeks already! Also just so happens that this month marks my 3 year anniversary of doing Crossfit. Something else I find that hard to believe. With this being my 100th post of course there are 100 different things running through my mind of what I want to say, but yet every time I end with the same two words . . . . .Thank You.

Looking back, the me 3 years ago HATED Crossfit and swore I would never do it. The first time I ever walked into a Crossfit was to stop in at a competition we were hosting on the other side of the building. Anyone who’s ever been to a competition knows how overwhelming it can be even as an athlete. Needless to say I immediately decided that it wasn’t for me. Go figure. . . .a short 3 years later you practically have to kick me out kicking and screaming. I know for a fact that I’m not the only person who feels this way. So a big thank you to everyone who helps make Crossfit Factory Square a welcoming second home to all.

Thank you to the coaches who deal with me when I’m being 100% ridiculous to 100% down in the dumps.

Thank you to the members who help me through all the tears and who have provided me with a million smiles.

Thank you to everyone who believes in me when I don’t.

Thank you to Bobby and Rosanne for letting me write this blog.

And thank you to everyone who still reads my nonsense! lol

Cheers and here’s to another 100 great weeks. . . Happy Lifting!!


Monday- Kipping Ring Dips

Many of us know about kipping pull ups and handstand push ups, but did you know that ring dips are another movement that can also be kipped?  Kipping is a tool to increase the speed of each rep and make the movement a little bit easier on your muscles because you are using the power generated by your hips to finish the movement.  This can be useful for preforming reps quickly, not for building strength in the movement.  Next time ring dips pop up in a WOD for time and they are not designated as strict, try the kipping method and see how much faster you can go!

Another great article from Box Life Magazine, you can view the original article here.

The 2016 Open is Over—Now What?
By: William Imbo

The fun and madness of the 2016 Open is over. But rather than undergoing a post-Open hangover that lulls us into mediocre training, why not drain every last ounce of the advantages you can get from the competition and apply it to your training?

Evaluate your goals for the Open
First things first: Now that the Open is over, look back at the goal(s) you set yourself for the competition, and evaluate how you did. If you matched or surpassed the objectives you set for yourself, congratulations! You might even realize that you sold yourself short a little bit, but now you’re fully aware of what you’re capable of accomplishing. On the other hand, if you missed out on your goal(s), don’t despair. You needn’t remove those goals from your to-do list just because the Open is over. You can always repeat the workouts whenever you feel like it, and you should use your disappointment as motivation to work even harder to get to where you want to be!

Identify weaknesses and work on them
The Open workouts are incredibly effective at exposing your weaknesses. Given that you’re far more isolated than you would be in a regular class (with a judge right beside you and your friends watching), you’ve nowhere to hide when the sh** hits the fan. And there’s plenty of opportunities for said feces to hit said fan. Perhaps it’s the bodyweight movements—the chest-to-bar pull-ups and handstand push-ups—that expose a hole in your fitness. Maybe your strength and Olympic Weightlifting stopped you from achieving another four-minute round in 16.2. Or perhaps you’re not happy with your endurance, or realized that you aren’t as competent in a certain movement as you previously thought. It might have been frustrating in the moment, but once you’ve calmed down you can see how valuable these ‘lessons’ are. The Open has identified your weaknesses, and now you know what you have to work on throughout the year until you have the opportunity to test yourself again in another competition (like the Team Series).

Create new goals
If you didn’t achieve the objectives you set yourself at the start of the Open, you should still work to achieve them (as mentioned above). But if you managed to achieve one or all of your goals, it’s time to start thinking of some new ones! Use your performance from the Open as a guideline for you want to accomplish. Think about the areas where you struggled, or even the places where you experienced success. For example, if you set yourself a goal of getting one bar muscle-up, what’s to stop you from telling yourself that by the end of the year, you’ll be able to string 5 together unbroken? Just be smart about the goals you do set, and don’t burden yourself with so many that you lose focus on what’s important to you in your training.

Use your Open performance as inspiration for future workouts
There’s no doubt that every CrossFitter raises their performance levels during the Open. It’s hard not to, what with the uniqueness of the competition, the personal judging, the endless support from your fellow athletes and the feeling as if you’re competing in the spotlight. All of these factors inspire you to push harder and break physical and mental boundaries that had previously harnessed your untapped potential. As a result, the new heights (not the least in terms of effort) you reached in the five workouts of the Open should become your personal benchmark by which all subsequent efforts should be measured. You’re now keenly aware of your capabilities—the aftershock of the particularly nasty workouts of the 2016 Open should have seen to that. So, when you return to the less exciting realms of your regular classes, you have a new idea of how hard you can push the intensity of your workouts. Finding this intensity is important. While it’s not required for every class, it should be sought out, for high efforts in intensity typically translate to positive results in weight loss, strength gains, endurance, and all other aspects of health and fitness.

MONDAY- Your Snatch to Clean and Jerk Ratio: Are your numbers off?

By William Imbo for Box Life Magazine

Generally speaking, you should be able to clean and jerk more than you can snatch. This is because the snatch is a far more complex lift than the CJ, and you can front squat more than you overhead squat (or at least you should be able to. If it’s the other way around, you have a serious muscular imbalance that needs addressing pronto). But exactly how much more weightshould you be able to move in the CJ versus the snatch? To find out, we enlisted the help of Bob Takano—a internationally renowned Weightlifting coach who, in addition to having coached four national champions, two national record holders and 27 top ten nationally ranked lifters, is inducted in the USA Weightlifting Hall of Fame. So needless to say, he knows his stuff.

“An athlete who is technically proficient in both movements [the clean and jerk and the snatch], trains at the appropriate bodyweight for height and is training properly will demonstrate a consistent relationship between the two lifts at a peaked, meaningful competition. For most lifters this will result in a snatch to clean & jerk ratio of 78% to 82%. 

If the snatch is less than 78%, the following remediations should be considered:
– The athlete is lifting at a bodyweight class that is heavier than optimal for his or her height.
– The average training weight is too high.
– The snatch is lacking in technical proficiency.

If the snatch is more than 82% of the clean & jerk, the following remediations should be considered.
– The lifter is too light for his or her height.
– The average training weight is too low.
– The squat is less than 131% of the clean & jerk.
– The clean or jerk is lacking in technical proficiency.

“In some circumstances the problem may simply lie with the character or exercise selection of the training program.  The issue of average training weight is a complex one, however.  Many athletes without coaches mistakenly believe that they can make balanced improvement by merely lifting heavier poundages in training and completely neglect the development of power.  This can lead to excessive percentages of the training repetitions being performed in the wrong intensity zones,” say Takano.

As Takano states, if you find that the ratios between your two lifts is way off, don’t immediately assume that the remedy is to train with heavier weight. There could be a number of other factors in play.

For example, you may need to lose some weight, or gain some, depending on the percentage of your snatch to CJ. For example, often times athletes need to add lean muscle mass in order to increase their clean and jerk. Takano writes at length on this very topic:

“Every athlete at a given time has an optimal bodyweight to height ratio to make progress in both the snatch and clean & jerk.  Increasing the bodyweight beyond that point will allow the athlete to have a higher average intensity in training lifts.  This will at some point cease to produces increases in speed, but will continue to produce increases in strength.  This is more favorable toward progress in the clean & jerk, but not the snatch.  This [continuing to increase bodyweight] will begin to inhibit increases in speed of the bar and speed of the body.”

I’m sure you’ll find athletes at your box who are lighter than you, yet have numbers in the Olympic lifts that match or even surpass yours. What gives? I’ll tell you what gives: a lack of technical skill and/or a lack of mobility. The two are often connected, but both can be corrected with additional practice and emphasis on improving this weakness.

Finally, if you think that you snatch and CJ numbers are too close for comfort, they probably are. But instead of saying to yourself, ‘hmm, that’s interesting. Oh well on with the workout!”, talk to your coach and make him or her aware of the issue. Then work your way down the list that Takano provides to figure out if it’s an issue of bodyweight, an imbalance in average training weight, or poor mobility and technique.


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