On behalf of all of us CFDC, congratulations to Ben and Erice on getting hitched on Sunday! Wishing you both many years of happiness and squatting together!
Since Ben opted to fit in a Sunday morning class before the wedding, we figured throwing in a few of CFDC’s special burpee-variation was the least we could do.
It’s currently a toss up as to whether it’s faster to perform 5 baboon burpees repeat the above tongue-twister of a title 5 times. If anyone comes to a definitive answer, be sure to let us know.
After a quick review on the snatch balance, class was let loose to complete two different versions of the movement. To begin with, everyone was to complete 2 rounds of 3 pressing snatch balance. This helps to not only warm-up to the movement, but also to teach people not as familiar with the exercise how to maintain the constant pressure necessary. Following, everyone moved on to 3 rounds of 2 heaving snatch balance. This allows a lifter to add more weight, often comparable to their snatch weights.
Instead of re-posting (or worse, re-writing) information about the snatch balance, we’re going to point everyone towards two blog posts we’ve done in the past. The first, “UNDER PRESSURE,” provides descriptions of the 3 different versions of the snatch balance and how to execute them. The second, “IN OVER YOUR HEAD,” focuses on two important points of snatch balance and OHS (both of which are skill transfer exercises for the snatch), including (1) constant upwards pressure on the bar, and (2) the shifting center of gravity of weight held overhead. Please, please take a minute or two to go back and review those posts.
To hammer home the overhead position and all that it requires in terms of execution, the snatch balance work was followed by a nice shoulder and upper back workout.
Weights for the OHS were set at 35lbs, 45lbs, 65lbs, 85lbs, 105lbs, and 115lbs. Athletes could choose what weight to work at, as long as it would allow them to complete an appreciable amount of reps at that weight (“appreciable” being more than 5 at a time). As a further limiter, all bars started on the floor, meaning athletes had to either snatch the weight up, or perform a clean and then pop it over onto their backs to get set-up for the OHS. Pull-Ups could be kipping, strict, or band assisted, and were done as soon after the OHS as possible. The workout was not for time however, so athletes could take adequate rest in between sets as they saw fit.
As a finishing met-con, everyone grabbed a pair of heavy dumbbells (or kettlebells), and then hit the floor for a set of tabata sit-ups (8 rounds of 20 seconds of sit-ups with 10 seconds of rest). As soon as the last set was done, everyone grabbed their weights and headed out the door for a ~400m farmers walk. Of course, it wasn’t really the distance of the farmer’s walk as much as the fact that it was to the bottom of the hill on Phelps and then back up again. Fun Stuff!
Once back in the door, everyone was encouraged to stretch out their forearms and wrists to relieve a little of the tension built up in the hands. In addition to the celebratory mood in class what with Ben and Erica’s impending wedding later in the day, we also had an extremely important guest in the gym Sunday morning:
For those of you who don’t know Jen Conlin, she was the first ever CrossFit DC assistant coach. Jen is the reason we have a 9AM Elements class and was a definite spark plug for the energy levels in class each and every day. Her enthusiasm and energy are infectious, and for those of us who were around back when Jen was a coach here, she is sorely missed.
Jen is now a coach at CrossFit Legitimus up in Canton, Connecticut, but was in DC for the holiday weekend along with CF Legitimus bad-ass, Jillian Cook, who was throwing down Sunday morning on a back squat, burpee, KB Swing workout.
Awesome to have them both in the gym Sunday morning; if you’re ever anywhere close to Canton, be sure to drop by – you will be warmly welcomed, without a doubt!
Happy Labor day everyone. See you all on Tuesday.