SATURDAY, AUGUST 7th!
Just a reminder that the Olympic Lifting competition is coming up next weekend! If you are interested, please email admin@crossfitzone.ca before 2pm on Friday, July 30th.
Don’t worry if you don’t have a score up on the leaderboard yet. Remember that this competition is just for fun! This is what CrossFit is all about, being ready for the unknown… putting yourself in situations that you are not comfortable in.
Let’s hit some PR’s!!!!
For more information on the competition, check out the previous blog: Olympic Lifting Competition
Today’s Workout:
Buy In – Snatch warmup – 4 rounds of: 1 hang power snatch, 2 snatch balances, increasing weight each round
WOD – “Amanda”
This workout was the first workout at the 2010 CrossFit Games. Check out this video to see how the athletes did!
***Link Fixed for the men***
Three rounds, 9-7- and 5 reps, for time of:
- Muscle-up
- 95/135 pound Squat snatch
Zone 4: scale muscle to a jumping muscle up with a slightly bent arm, scale snatch to 75lbs/105lbs
Zone 3: Scale 1 muscle up to 2 chest to bar pullups & 1 ring dip, scale snatch to 65lbs/95lbs
Zone 2: Scale 1 muscle up to 2 regular pullups & 1 ring dip/parallel bar dip (use assistance if needed), scale snatch to 55lbs/75lbs
Zone 1: Scale as needed
Cash Out – Block job and group stretch
GYMNASTICS TONIGHT!
Thursday July 29th: 7:30pm
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Skills: Backwards Rolls to handstand, Swing on P-bars (+ back up rise), Back Lever
- WOD: (30) Strict Pull-ups, Push+ Pulls, Around the world Toes to bar
Team, let’s get out and DO this competition!! Should be a really good relaxed atmosphere but with top quality judging so that will help us all. I’m in, who else is coming out??
All levels welcome!!!
Not sure if I’m ready for this workout yet though, a bit soon to be crushing squat snatches and muscle ups 🙂
Cool video of the women! I didn’t know Alicia was from Calgary?? Or did they think that Calgary was the same as Canada?
I’m in for the weight lifting competition.. should be interesting..
Michelle, Alicia isn’t from Calgary, you’re right! But she QUALIFIED in Calgary, and therefore… Canada apparently = Calgary. I noticed they said that when I was watching the live stream, and I tweeted them about it promptly. 🙂
Nothing beats a nice “Block job” at the Zone to start your day…. 😉
Fixed the link for the men! And Eric you are right, nothing beats a good Block Job first thing in the morning.
sorry i didn’t stay around for this mornings block job, i really hope that had nothing to do with the “pro” on the corner who was lacking teeth..
Are the muscle ups today full extension at the bottom?
I’m a little tempted to try this competition, just for the experience, but my snatch technique still leaves a little to be desired… the other blog post mentions lifts will be judged by IWF standards, but I can’t find these standards online. Anybody know what the other requirements are, besides depth and no-pressing? ie, must there be full extension of the hips? does the bar have to be caught in the squat, or can it be ridden down into the squat?
Wendy – Do it!!!! Here is what I could find for the IWF rules: http://www.iwf.net/doc/handbook/Handbook%282009%29_technical_and_competition_rules.pdf
Doesn’t say anything about having to catch in a squat or anything, so I think you are all good 🙂
Hey Wendy,
the main rules are:
no press out
snatch the bar goes overhead in one smooth movement (no pauses, no press out)
clean and jerk the bar must move smoothly in one movement to the shoulders, be held stationary there while in the standing position, then from shoulders to overhead in one movement, caught at full extension of the arms with no press out. stand up with feet below hips and bar secured for the lift to count.
there is no requirement to do the “squat” variations of the lift – as long as the bar starts on the floor and reaches the desired positions within the descriptions, then you’re good. Actual Olympic lifters use the squat or “full” cleans and snatches because when you execute those well, the bar doesn’t have to be pulled as high in order to catch it.
so, just do it!!! 🙂 … 🙂 … 🙂
wendy, you will kill it at this comp!!!
i will come and take some lifting face shots!
hahaha, my expectations are more realistic than ‘killing it’ 🙂 but, b, if you’ll try and get a lifting picture where I look strong and focused rather than my usual look of somewhere between constipated and dying, I will enter… I really hope there will be an open gym on Sunday though! and thanks for all the info Cam and D!