Power snatch
1 – 1 – 1 – 1 – 1 – 1 – 1

Post loads to comments and BTWB.

SCHEDULE CHANGE ANNOUNCEMENT!  Due to some lifeguard training, we are unable to offer the Swimming Workshops/WODs originally scheduled for this Saturday, December 15, sorry!  But we’ve arranged for something just as amazing and fun…. 

Please join us for some fun at the Adult Drop-In class from 8am – 9am at 5280 Gymnastics in Wheat Ridge.  Foam pits, bouncy floors, and your Verve coaches will also be in attendance for the fun too–>we wouldn’t miss it!  All Verve members’ drop-in fees will be covered by us when you sign in at their location. Please sign up on MBO and fill out a waiver when you arrive there 5min early.  5280 Gymnastics North Gym is located at 10601 W. 44th Ave. Wheat Ridge, CO 80033 Driving directions can be located on their website here.  

The Power Snatch

The snatch, when executed under heavy load, is normally received in a full squat.  The power snatch on the other hand, is received in a quarter squat with feet close to hip width. Let’s review the set-up and execution details of the power snatch.

When setting up the snatch, go through this mental checklist.  First, set your feet at hip width with your body weight settled in the heels.  Next, reach down and grip the bar in your normal snatch grip, which includes a hook grip (right?).  Drop your hips to a level where your shoulders are over the barbell.  Lastly, flatten out your back to maintain the neutral s-shape of your spine and squeeze your chest up nice and high.  

Ready to pull?  Let’s do it!  Start the first pull by deadlifting the bar and maintaining your back angle until the bar passes the knees.  To do this most effectively, think about pulling your knees back as you deadlift.  Next, as the bar passes the height of the knees, begin the second pull by violently extending the hips and reaching a long and tall position with straight arms.  You’ve done the hard work at this point.  Now you simply need to shrug and pull your elbows high and outside.

Here’s where the snatch and the power snatch are different.  Instead of dropping under the bar and receiving it in a full squat, you simply pull a little harder and drop under the bar in a quarter squat.  Your feet do not need to change position, but you do need to stand up with the bar to complete the movement.  Make sense?  Something worth mentioning is that this is not a muscle snatch.  If you know what differentiates a muscle snatch from a power snatch… post to comments.

Row 1000 meters
Rest 4 minutes, then
Dumbell tabata thrusters, 40#(25#)

Hello Friends! For those of you that don’t know me, my name is Danelle (pronounced Duh-Nell not Dan-Yell) but to avoid any confusion, unless I’m in trouble of course, everyone calls me Danni. 

Gymnastics mash-up for quality and fun:

Deficit handstand push-ups
Forward/backward rolls
Ice cream makers
Straddle to headstand

Post time to comments and BTWB.

Team WOD: Lumberjack 20

For time:
20 Deadlifts, 275# (185#)
Run 400m
20 Kettle bell swings, 32kg (24kg)
Run 400m
20 Overhead squats, 115# (75#)
Run 400m
20 Burpees
Run 400m
20 Chest to bar pull-ups
Run 400m
20 Box jumps, 24″ (20″)
Run 400m
20 Dumbbell squat cleans, 45# (30#)
Run 400m

Post skills and thoughts to comments and BTWB.

Hydrostatic BodyFat Testing appointments on Saturday, a couple spots are left, and walk-ins are welcome.  Bring your swimsuit and towel, cost is $49 initial appointment, $35 follow-up.  Don’t miss your last chance of the year to get an accurate assessment of your body composition.  Start the New Year off with knowledge in hand to make 2013 your best year yet.  Know where you are starting, where you want to go, and let’s get going together!

CrossFit Lodo is hosting a benefit Saturday at 9am if you want to get another workout and donate to a worthy cause.  $5minimum donation to join and proceeds go to a medical bills for a beautiful little girl. More info here.

“Glen”

For time:

135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Post times to comments and BTWB.

Why We Use Resistance 

Why is a finger snap faster and stronger than unobstructed finger extension? Try it.  Place your pointer finger against your thumb, push it against your thumb for a period of time, and then release it.  Then, simply bend your finger and extend it.  Not only was the the finger snap faster, it was more powerful.   

With the finger snap, you have time to build up tension.  As much time as you want, in fact.  That tension is released into a vigorous snap.  By contrast, the finger extension simply begins and ends.  It takes a split second, but there is a time constraint on it.  The lack of tension and stretch reflex leads to a slower movement.  So because the force of the finger snap is greater than with a simple finger extension, the velocity is greater.  You cannot achieve maximum levels of performance without combining force and velocity.  

In CrossFit we define work as being able to move large loads, long distances, quickly. The more intense we decide personally to make that equation, the more we see in the way of benefits.  So we see that there are two kinds of resistance: the resistance that an object puts on us, and the resistance we display against an object.  Think of a rower.  The water exerts force against the oar.  The weight and overall substance of the water does not change.  However, if the rower decides that he wants to go faster, he can perform a faster rowing stroke. The amount of force he exerts against the water increases, as well as the velocity.  Said rower may also notice that he receives a markedly increased stimulus.  

Resistance, both from what objects apply to us, as well as what we apply to objects, is a measure of intensity.  It builds muscles in different ways, both in overall strength, and speed.  This provides benefits in multiple ways, as many of us at have experienced.  

Don’t forget the Hydrostatic BodyFat Test truck will be at Verve Friday and Saturday.  Several appointments are left throughout the day and walk-ins are welcome.  Bring your swimsuit and towel, cost is $49 initial test, $35 repeat.  Last chance this year.

Establish a one rep max front squat.

Then every minute on the minute for 10 minutes:

2 Front Squats @ 75% of one rep max.

We’ve been applying more and more mobility to our classes, but you can always benefit from doing additional  mobility on your own.  We will be using the front rack today, so here is a great video with some different exercises to help get you ready for today’s WOD.

*A reminder that we have the Mobile Hydrostatic Body Fat Testing Clinic on Friday Dec. 7th and Saturday Dec. 8th.  Bring a a swimsuit and a towel.  Make sure you sign up.  The next time we anticipate hosting isn’t until the spring.

Three rounds for time:

Row 500m

30 meter bear crawl (25#/15#)

Run 400m

Post times to comments and BTWB.

Oly Deadlift vs. the CrossFit Deadlift ~ Luke Palmisano

We sometimes get feedback from athletes who say that they are confused about how coaches have them set up for deadlifts on different days.  A lot of times this has to do with days with deadlifts in the workout, verses days with cleans or snatches in the workout.  Allow me to explain. 

It’s all in the hips.  Could it be any simpler??  All right, allow me to explain again. 

In the CrossFit deadlift, hips are high. High enough, in fact, to allow the hamstrings to be under tension.  Not so high, however, that the hips are above the shoulders. Most often though, you will see CrossFitters performing deadlifts in a workout with a near-horizontal torso at the bottom of the movement (when the bar is either touching the ground, or near ground level).  Again, this positioning is because of the muscles we are trying to recruit.  We want the glutes and hamstrings to be carrying the load.  It’s not a dynamic movement; the importance of body positioning is relative to recruiting the strongest available muscle groups.

In the Olympic deadlift (the deadlift associated with the Clean and Snatch), the hips are lower (See, it’s all in the hips.  Told you.). Why?  Because now we’re not worried about recruiting the strongest muscle groups.  We are concerned about putting our  body in the most optimal position to jump from.  This would be a more upright torso position.  This helps you control the trajectory of the bar, as well as perform a faster jump, which helps you get under the bar faster.  So body positioning is more important than the muscles we recruit.  If you compare your one-rep-max deadlift verses your one-rep-max clean or snatch, you may notice that your deadflift number is much higher.  Why?  Because how much we clean or snatch is not dependent on how much we deadlift.  It’s dependent on how much we can front squat and overhead squat, respectively.  So higher hips is discouraged in the Oly lifts.  

Look at these pictures to consider the difference.

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Compare to 111115

Post time to BTWB

Lately I’ve been having difficulty sleeping so I’ve been doing some research on different supplements and ways to sleep better.  I’ve taken melatonin in the past and while doing my research I came across and interesting blog that has some warnings about melatonin.  I’ve included the link to the full post below, but here is the biggest takeaway I took.

Melatonin is a hormone similar to estrogen or testosterone and just like taking any other hormone, there are risks.  Using melatonin regularly to get to sleep can lead to your body producing less or it and therefore result in you needing to take more of it.

From Mark’s Daily Apple:

Why Melatonin Is a Dangerous Supplement

The blog also has some great tips for traveling and ways to combat jet lag.  Here are a few:

• Once you’ve landed and settled into your lodgings, get a workout in.  Instead of taking a nap, get your heart rate going.
• Eat a small protein rich meal that has some fiber in it.  Keep it light so your body isn’t stressed additionally.
• Reset your watch and convince yourself you’re on that time.
• Drink water, at least a quart the first day.

Five rounds for time of:

12 Push press, 115# (75#)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch, 115# (75#)

Post time to comments and BTWB.

Hydrostatic BodyFat Testing is back this week on Friday and Saturday!  Spots fill quickly, so sign up on the clipboards at the gym fast.  Remember, we’ll be hosting FREE Nutrition Coaching Program meetings this month in December, and we’ll be starting a special Wellness & Performance Lifestyle Kick-off next month.  So bring your towel and swimsuit, get dunked and find out an accurate spot you are starting from when it comes to body composition!

“Fitness Is…

…..Embracing this truth is perhaps the most difficult task you will ever face, but here it is, in plain English, so you can know it, and know it well: IT NEVER GETS EASIER…..

It’s no surprise that when the moment comes to put up or shut up we make like ants running from a ground fire. Watch a class of people in the moments before Fran and you might not know a thing about them because it’s all internalized. Watch that same class during the round of 15 and you’ll know all you need to know. The warriors commit and the pretenders crumble……

Not only will your body change in both appearance and ability, but there will be a psychological shift as well.  You’ll start tapping into that deep satisfaction that only comes from overcoming something difficult. You’ll start craving that feeling of total exhaustion, knowing what it will cost you to achieve it, and craving it just the same.  You’ll walk taller in the hallway at work, knowing that what you’re about to do barely measures in comparison with what you’ve already done.  Your approach to everything will be different because you know what it means to truly give it all; to be lying on the ground withered and gasping, then to get up do it again.

This is why CrossFit is the optimal training environment, in my opinion.  You know exactly what you have to do, you know exactly how much it’s going to hurt, you’re surrounded by a group of people that know all the same things as you. The only thing left to do is go there. The warriors of the world accept these consequences knowingly.  They know that it’s hard and that it’s going to hurt, and they do it anyway.  To continually grow and improve, this is the outlook we must all have.   At 100% effort, Fran is always going to hurt.  Running 1 mile for time is always going to hurt.  Embrace this reality.  Know that it’s going to suck and don’t back down.  Wear it like war paint every time you train.  When you do, you’re no longer the ant.  You are the ground fire.”

From AnywhereFit

Read the entire blogpost here.

Outside WODs at Commons Park, see map below!

For time:

21 Kettlebell snatches, right arm 53# (35#)
21 Kettlebell snatches, left arm 53# (35#)
21 Burpees
15 Kettlebell snatches, right arm 53# (35#)
15 Kettlebell snatches, left arm 53# (35#)
15 Burpees
9 Kettlebell snatches, right arm 53# (35#)
9 Kettlebell snatches, left arm 53# (35#)
9 Burpees

Post times to comments or BTWB.

What could be a better way to enjoy the amazing weather here in Denver this weekend than joining us for a fun, sunny day workout at Commons Park?!  Meet us at 18th and Little Raven, where we’ll have classes at 10am and 11am complete with your normal shenanigans.  Work out hard and then grab some post WOD coffee with the Verve crew.  Maybe we’ll bring the frisbee too!  

See you there!

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