WOD 1/19/10
January 18, 2010 by Kris Freeman
Filed under Workout of the Day
Snatch, find 1RM
1 – 1 – 1 – 1 – 1 – 1 – 1, reps
Rest 5 Minutes
10 – 1
Push-ups / Toes to Bar
Affiliate Team Training
WOD
rest 5 minutes after, then do the following:
OHS 10 x 10; 90 sec rest
+
GHD Sit Ups – 3 sets of 25
post loads used to comments
Get deep on squats
Pay attention to tempo; no rest is to be taken at bottom or top of either movement
The goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10
I really love this girl and her sister a lot! And Casey is already back to the US weightlifting team and started the training.
Hey Ling:
Casey B. was at the Powerlifting Cert in Columbus this past weekend. Louie Simmons crushed him with box squats.
2.2 lbs per kilo, this girl looks like she is going to snatch just over 200lbs– wow. I’ll be happy if I can replicate good form, Kris your work is cut out for you.
Senior, how did you know that? Were you there? In addition, did you mean to say that LS crushed HER w/ BS? BTW, when will be your OL cert?
Casey Burgener is a guy. I think the picture above Natalie Woolfolk, I could be wrong.
A bunch of people went up to Powerlifting cert (not me) and Casey was there, as well as Khalipa. Simmons had Burgener try to box squat with no weight and his hips were so weak he fell out at the bottom, like me and Sammy do
April 24, 25. I have to get a rack by then.
Louie Simmons is a bad man! He has created some monsters at his facility! Casey B is a beast too, but it doesn’t surprise me at all that he can’t box squat. Think about this though, how many of the westside guys could snatch or c&j close to what Casey B. does? Not that I’m taking sides of O-Lifters over Powerlifters. As long as you’re getting stronger, that’s all I’m concerned with.
Casey is smart: He went to the PW Cert to learn how to squat (as did Khalipa). As Rip says, think how much better the Americans would be in Oly lifting if they were strong?
I am no coach, but I think the wide-stance box squats will translate over to front squats and Oly lifting well, which is my experiment. The power coming “out of the hole” with regular low bar squats (w/o training them) is amazing. And more hip flexibility can’t be bad.
Simmons has broken his back twice, is 62 years old, and squats 920. Not bad. They’re doing something right up there.
I agree with Paul on the box squats translating well. I’ve noticed that since we started doing them, my hips don’t really hurt anymore after other exercises. Front squats in general would wear me out, and it would take a while to get loose. You have to really push yourself on the box though. If it doesn’t hurt, then you probably aren’t going wide enough!
Dzenitis 0
Freeman 1
Senior, DCCF will have an OL seminar with Ben Carter on Jan 30. Do you think it worth going? How good is this BC? The seminar is pretty early, tho. And I’m not a morning person.
Ben finished 2nd in the Midwest Qualifier and 21st in the Crossfit Games last year. He’s done Burgener’s cert, spent a weekend w/Max Mormont and Wellborn Oly lifing, and is going out to San Fran this weekend to hang out w/Kelly Starrett (he’s already done Starrett’s Mobility Cert). Ben’s the real deal.
He has a very good eye.
So you think it worth of going to his seminar, then? But the time is really early, at 9 AM, which means I would need to hit the road at 6 AM when I’m usually still dreaming.
Three hours to drive to Louisville (see emoticon with steam coming out of ears)?
Its $10 dollars. Thats 1/2 your daily bar tab. Yes, its worth it.
Why don’t we take a field trip up to Westside Barbell in OH and get strong!
March 19th – 20th
CrossFit Powerlifting Certification
Westside Barbell
Columbus, OH
April 16th – 17th
CrossFit Powerlifting Certification
Westside Barbell
Columbus, OH
Still open. I have a that week in March, and Sage follows the week after the April PW Cert. It generally takes Senior about a week to recover from these certs.
Anyone is interested in an Olympic lift seminar with Ben Carter at Derby City CF in Lou on Jan 30, a Sat, from 9 to 11 AM, and a WOD afterward. The price is 10 bucks. I want to go, but am scared of driving on highway. I can share the gas, tho.
Anyone, please?
For a 2 day certification, I would prefer having it in my own gym. And I’m sure we can get to host an OL cert if we try. As for the powerlifting cert, which is exclusively hosted in Westside, I guess we could send Senior & Sammy to kidnap LS back to CFM for a private cert.
For the CF PL Cert, it would be WELL worth the drive up to Westside!
I am in for March in Columbus. Sharp is in as well. Let’s get a good group to go.
Ling, I would go to Louisville with you but can’t since I’ll be on the West Coast. I do think it sounds worthwhile.
Paul, can you take a couple minutes and teach me the box squat you keep referring to?
Ling, we requested to host all CrossFit certs a few months ago. Next Oly Cert possible won’t be until Fall if at all.
I am scared of someone who is scared of driving on a highway. Ling, I may offer to drive you, but you have to pay both my gas and attendance fee as punishment. BTW Sunny makes that drive about 10 times a week.
Louie Simmons is very heavy, and very strong. I don’t think we could find a bag wide enough that he would fit in.
Get under a squat bar with double your maximum one rep squat poundage and release all of the muscles in your body at the same time, landing on top of a 12 inch box with your butt. The harder you strike the box with your bottom, the better.
See Freeman for details.
THAT WAS A JOKE.
Linc I recommend reviewing Crossfit Journal videos by Dave Tate on the Box Squat. There’s about 5 of them under the Powerlifting category. Then look at Louie Simmons’ quick blurb on the Dec 18, 2009, Crossfit mainsite.
Then get Freeman to instruct you. If you do them wrong (as described above) they can mess you up. I like them because they work alot of flexibility, build up the hips (so I look better in my “hip hugger” jeans), and you don’t have to work them very heavy to get alot of benefit.
I will go up with the group….I am always up for trying to get strong!!!
And of course Lincoln I would be happy to show you whatever I know about how to do box squats, but its not much.
Monkey, that was so not encouraging!!!
It seems that the OL cert in Lou is my only oppt in the near future. Should I really join Senior for the April cert? Senior, would you mind baby-sitting me on that weekend? 
BTW, I seldom drive on highway, if New Circle & Manowar don’t count. So you are pretty safe, Senior!
I’m going to check out Crossfit Knoxville tonight… Kinda excited but I’m missing CFM
Wow. I really miss cfm and all of you. I would love to go to Louisville for the seminar.
Wait, Logan, I didn’t see a “but” following “would love”. Does this mean that you can actually join us for the Lou seminar on Jan 30? I thought you were already moved to Atlanta?
Ling,
I might be good for the OL seminar in Louisville does anyone have a link handy? I have to be back early that afternoon for a birthday party though.
Greg, here is the link: http://dccrossfit.com/. The seminar is posted under Important Events on the left.
Everyone did an awesome job on snatches tonight!!! What a great turnout for WODs and boot camp.
145 on my first go at the full squat snatch. I think I will be adding it to my Goat WOD list.
155 on Power Snatch, probably worst form ever displayed. Have a long way to go here. Didn’t have enough time to do full Snatch.
Gotta love the oly lifting days. Awesome job everyone! Can’t wait for C&J tomorrow.
Ling, I can guarantee you a place to sleep, but I will be out all night with Sage.
Reviewing the days posts, I did not have alot of work productivity b/w 3 and 3:30.
Senior, staying up late doesn’t belong to you any more.
I should be the one to hang out w/ her all night long since we both love pink, LG, BS and more. You even didn’t know who T-Pain is. How could you two ever possibly share anything in common? Generation gap, you have to admit. 
A place to stay is all I ask for. I don’t wanna be laughed at hanging out w/ a senior anyway.
Senior, if you go to DCCF, could you please ask for me if an advance seminar registration is needed? If you see Ben Carter, could you please ask him for me what his plan is for the seminar? Thanks!