Amie Taylor

Saturday – December 10

STRENGTH: In 30 minutes, establish a heavy 3-2-1 for the below lifts:
-Muscle snatch (Work up to a heavy triple for the day)
-Snatch balance (Work up to a heavy double for the day)
-Snatch (work to a heavy single)

Work Capacity:
8x300m row with 1 minute rest between rounds. Goal is negative splits.

Core: 3 rounds, not for time:
-12x reverse hypers (AHAP)
-rest 60-90 seconds
-60 second face up Chinese plank (AHAP…Google it if instruction is needed)
-Rest as needed

Post loads and time to comments.

Friday – December 9

STRENGTH:

1. Clean block work (1″ below the knee): 10 rounds- Every 2 minutes, compete:
-1x Clean pull + 1x Clean + 1x Jerk (work up to a heavy working set for the day)

2. 2 rounds:

-60 seconds max rep clean and jerk (135#/95#)
-60 seconds rest
-60 seconds max rep clean and jerk (155#/105#)
-60 seconds rest
-60 seconds max rep clean and jerk (185#/125#)
-Rest 3 minutes

*For section 2, CrossFit standards apply for the clean and jerk (I.E.: squat is not required)

WORK CAPACITY:
“Rene”
Complete 7 rounds for time of:

-Run 400m
-21x walking lunges
-15x pull-ups
-9x burpees

Post loads and time to comments.

Wednesday – December 7

Strength:

1: 10 rounds – Every 90 seconds, perform:

-1x 100m sprint

*Start the first round at about 50% and increase the intensity each round. The last 5 rounds should be done at threshold pace.

2: Deadlift (deload week): Warm up then:

-50% x 5 reps

-60% x 5 reps

-70% x 5 reps

*If you have a true 1 RM, take percentages off 90% of that number.

Work Capacity: Complete as many reps as possible in 12 minutes of:

-Row 250m

-Max rep unbroken muscle up

*Do not game the muscle ups for this workout and only come off the rings once you hit muscle failure.

Core: Complete 5 rounds of:

-5x front rack Sotts press (Work up to a max for the day)

-Rest as needed

Tuesday – December 6

This workout is 3 parts. Each part has a 10 minute time cap; if you finish under 10 minutes, you can rest until the next part. If you do not finish under 10 minutes, you will go stop that section and go immediately to the next section. Every rep not completed gets a 1 sit-up per rep penalty at the end.

Part 1: you have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Toes to bar

(Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of:
25 Burpees
25 Box jumps

(Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of:
20 Power snatches (95 lb./65 lb.)
20 Kettlebell swings

Post completed rounds to comments. Any reps not completed will result in 1 sit-up penalty per rep.

Monday – November 14

Strength:
1: Snatch Complex from blocks- 10 rounds, every 2 minutes, perform:
-2x snatch pulls + 1x snatch (Work up to a max for the day. Set blocks up so barbell is at knee level)

2: Back squat: 65%x 5, 75%x 5, 85%x 5+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Post number of minutes completed to comments.

Core:
3 rounds, not timed:
-60 second hollow body hold
-15x barbell back extension (AHAP)

WHY HOOK GRIP?

fred by Fred Lowe, 3x Olympian

It doesn’t matter who we are; we all have similar (often identical) problems and challenges in life. If we are trying to snatch or clean a barbell, the movements themselves dictate the universal challenges associated with these lifts. When we execute the snatch or clean from the floor, the bar has to travel WAY further for us to finish the lift than any other two-hands barbell movement. Because of this, SPEED has to be generated for the bar to travel the required vertical distance for success. Inadequate speed = failed lift. When properly executed, the speed peaks right in the MIDDLE of the movement for the snatch or clean.

Our next problem is that we have to hold onto the bar bilaterally as the snatch and clean are two-hand lifts. As a result, our grip is at greatest risk of slippage during this speed-spike (middle) phase of the pull. Bad grip = failed lift. So, we’ll need specialized means to keep our grip secure for snatching or cleaning. Voila! The hook grip!

I first saw an article about this in a lifting mag early in 1967, but I never tried it as I was doing pretty well and making gains. By fall of 1967, I had snatched 265 lbs (120.5 kg) once but was only consistent with 245-255 lbs (111-116 kg). At this point, my coach introduced me to the hook grip. I didn’t like it much, but after only three workouts I got used to it. Within eight weeks of him showing me the hook grip, I snatched 273 lbs (124 kg) and got 279 lbs.(126 kg) to arm’s length. Within five months of my introduction to the hook grip, I snatched 286 lbs (130 kg). In addition, I became much more consistent with weights that were 85-92% of my 1RM. My eventual 1RM for the snatch was 297 lbs (135 kg) which I did 6 times in official competition. This would not have happened without a hook grip.

So, why hook? Because our problem (and its solution) is universal and the our circumstances vary only by degree. Not all of us are elite specialists in weightlifting or games-level athletes in CrossFit. But if we’re all going to maximize our potential for the snatch and clean, it will never happen with an insecure grip. We’re all one big family with the same family problem. The hook grip is the most secure grip, regardless of how much we might be lifting.

You’ve no doubt heard the saying, “try it, you’ll like it!” In the case of the hook grip I can probably say, “try it, you won’t like it.” But, you’ll get over it, and pretty quickly as I did. Try it with lighter weights to get used to the pressure on your thumb and get your hands in condition for heavier efforts. Wrap one layer of adhesive tape around your thumbs and that will help.

Then, when the time comes for a snatch ladder, clean ladder, or other extended Oly effort you’ll be happy you took the time. There may be other discomforts and challenges but the loss of your grip won’t be one of them. Here’s wishing all of you your best efforts yet!

Friday – August 26

STRENGTH:

1 .Clean:  every 2 minutes for 10 minutes, complete:
*3 position clean: 1x high hang clean + 1 hang clean (above knee) + 1 clean (from floor) (Work up to 80%)

2. Jerk, 3×70%, 3×75%, 3×80%, 3×85%, 3×87% — focus on controlled dip down and explode up. If you have jerk blocks, use them

Work Capacity:
CrossFit, HQ Main Site WOD: DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Post time to comments.

Why The CrossFit Weightlifting Trainers Course?

Josh Everett by Josh Everett

Over the last decade, CrossFit has created an explosion in participation in weightlifting, and thus a large market for weightlifting courses and seminars. For the consumer, there is a wide variety in choice of weightlifting courses in terms of content, instructor background, and brand. My goal is to give you three reasons for choosing to attend a CrossFit Weightlifting Training Course.

1. The goals of the Course
You will leave the CrossFit Weightlifting Trainers Course with a crystal clear understanding of how to progress someone from the nine foundational movements taught in depth at the CF L1 Course and be able to safely, efficiently, and effectively teach the snatch, clean, and jerk. Coach Mike Burgener has developed a systematic approach to teaching these lifts. Coach B has taken arguably the most complex movements you can do with a barbell and made them simple to teach and learn. Once you have an understanding of the fundamentals of teaching, you also will walk away with an arsenal of drills to fix your intermediate and advanced athletes.

2. The Community
The CrossFit Weightlifting Course has been developed by CrossFitters for CrossFitters. Everyone on our staff has a CF L1 and understands and your goals as a CrossFit athlete and coach. We understand how and why you want to implement these movements in the CrossFit setting, and we have extensive experience in weightlifting specifically. The course also accounts for and assumes a background and competence that CrossFitters have in regards to what has been learned at the CF L1, and we build from that base.

3. The Brand:
As a CrossFit trainer or affiliate owner, you continue to strengthen and reinforce the CrossFit brand as the world leader in fitness related education and training when you choose to come to a CrossFit course. By making CrossFit the authority in fitness, you strengthen the brand under which you fly your flag.

For more information on CrossFit Weightlifting Trainer Courses, click here!