snatch pull

08 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off

400m Run
50 Double unders
Max reps of dumbbell hang power clean & jerk (Pick load)

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3
A2) Snatch: 5 x 3
A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
Minute 1: 3-5 Strict pull/chin-ups
Minute 2: 3 Deadlifts @ 85-90% of A
Minute 3: 40 second side plank (left)
Minute 4: 40 second side plank (right)
Minute 5: 40 second hollow hold

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

18 Mar 2018 – The Preggo Chronicles: Mindfulness & Education

coachm.jpg

Pre-pregnancy, I remember thinking how weird it was that whenever you asked a pregnant woman how far along she was, they would always answer you in weeks. “I’m 22 weeks along.” Yeah, ok cool. But how many months is that?? And then as soon as I got pregnant, I immediately switched to tracking time in weeks and days.

Why is this?

One guess is that things are changing so quickly, that speaking in months is pointless. A week is a much more sensible unit of time. The other reason that was more applicable for me is that pregnancy, especially my first trimester, was a Game of Inches. Everyone tells you that your pregnancy will fly by, but every day of my first trimester dragged on, slowly inching to the big day when we would get to see our Baby Coach, things would get really, really real and maybe, just maybe, the sense of dread that gripped my soul every time I felt even the slightest twinge in my abdomen would subside, because 12 weeks is the safety point, right? Right.

Between Google, the NHS website and your friend’s friend’s cousin’s sister-in-law’s nightmare pregnancy story, it’s nearly impossible to keep a cool and level head, regardless of how many times people tell you that the worst thing you can do for your baby is to stress out (which in turn causes you to stress more!)

What better time to discuss Mindfulness and Education??

Mindfulness

I have seen Mindfulness defined as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

Sounds great, right? However, I am naturally a very stressy, highly strung person. Imagine how much more stressed out I got when I had a tiny human growing inside my belly, relying on me for its survival! In the first few months, I had a lot of what I now call “growing pains”. With every twinge and every subsequent Google search, I became more and more stressed out. Following some very sound advice from a trusted friend (more on that later!), I decided to improve my mindfulness, starting with regular meditation and mantras.

Traditionally, I am not a big fan of meditation. Before baby, I was convinced it didn’t work for me. Most likely because I'm shit at it and I hadn’t practiced it at all. Surprisingly (or maybe not at all!), meditation is just like any other skill – it needs to be practiced. 

I knew I would need guidance to begin meditating, so I started a subscription to Headspace, (not just for preggos!) which worked perfectly. You can either follow their daily meditations, or they do a pregnancy pack which focuses on visualisation. In my second trimester, I transitioned to Expectful. I’ve been using this since my second trimester and it has been great as well. They offer specific meditations for each trimester, from helping you get to sleep, walking meditations, trusting your body, and dealing with uncertain moments. The getting to sleep meditation has been an absolute Godsend as of late!

Meditation is what helped me get my daily stress under control, but my mantra is what kept me sane. Whenever I felt a twinge of pain, whenever I felt uneasy, whenever I would hear advice or stories that scared me (more on this later as well!), I would repeat my mantra:

“I trust my body, I trust my baby. My body is healthy, my baby is healthy.”

I would say this again and again and again until the pain subsided, the thoughts left my mind, and I felt comfortable and confident again. Is it cheesy? Yes. Will people stare at you when you’re walking down the street chanting out loud? Probably. Does it work? A million times yes.

Education

I read once that women are often divided in to two camps when they find out they’re pregnant. The first camp is the “take it as it is” mums-to-be that breeeeeeze through pregnancy without so much as flipping through a Parenting magazine, and the other camp that treats pregnancy like it was a PhD. As you might have guessed, I fall squarely in to the second camp. As soon as I found out I was pregnant, I got straight to work downloading every book and podcast, set up meetings with women I knew and respected who had trained through pregnancy, bookmarked websites and essentially became a Training during Pregnancy Information Sponge.

Prenatal resources are abundant and the information supplied is an absolute minefield. To help you navigate, I have put together a list of the resources that I found the most useful. This is by no means a comprehensive list, but this is as far as I’ve gotten!

Meet with a Friend

Before you do anything else, meet with a friend, a coach, or someone you know and trust who has been through a similar situation. They can help answer any questions, calm down any fears, and, considering most women keep their pregnancy quiet during the first trimester, it’s great to have someone to finally share all your excitement with! The day after I found out I was pregnant, I met up for a chat with an incredible woman who was both a friend, a trusted coach, and superwoman of a mom. I made a list of questions before our meeting and she answered every single one and I couldn’t be more grateful. I’m still sending her questions to this day!

A word of advice about meeting up with friends… Sometimes, it’s good to hear things you don’t want to hear. For example, when your coach tells you you should cut back on alcohol or sweets. No one WANTS to hear that, but sometimes, we need to. On the flip side, when you’re pregnant, aim to get advice from people that you know are on your side and that will be supportive to what you want. For example, if you have always dreamed of having a non-medicated home birth with your husband being the only one in the room with you, it’s probably not a good shout to seek advice from someone you know had a traumatic birth story, swears by an epidural and thinks home births are a recipe for disaster. For the most part, it’s good to get all sides of a story, but at the moment, there’s no need and no point for people raining on your parade. However, if someone does offer advice that doesn’t mesh with your plans, don’t curse them under your breath or unfollow them on Facebook. Odds are, they are sharing their advice because they want you to have the best experience possible. Although their idea of ‘best experience’ might differ from yours, their advice is still coming from the heart, so be respectful. Nod, smile, and carry on thinking your own thoughts.

2) BirthFit Podcasts

As I mentioned in my Training blog, the BirthFit website has been a key resource throughout my pregnancy for my training, but also for my mindset and education. Their podcasts cover a wide range of topics and have also helped me find other useful resources.

My favourites so far have been:

Episode 2 with Dr. Elliot Berlin
Episode 6 with John Welbourn
Episode 25 with Dr. Gina Sirchio-Lotus
Episode 59 with Jacki Carr
Episode 63 with Dr. Lindsay Mumma
Episode 87 from the BirthFit Summit

Super informative and funny, these make for great commute listening!

* Update: now that I’m in my third trimester, I have also been listening to a lot of Modern Mamas Podcasts. A similar vibe to BirthFit, in addition to prenatal information, they have loads of great information on what to do when Baby arrives!

3) Ina May’s Guide to Childbirth

This book is borderline mindset and borderline education. The book begins with a collection of birth stories from Ina May’s experience at the Farm Midwifery Centre (most of which took place in the 70s). What I loved about this book was not just the educational aspect (there’s so much about having a baby that I had - and still have - no idea about), but the way that it re-framed the way we speak about and understand the birth experience. It helped to shape my ideas of what I would like my birth experience to be and also indirectly introduced me to hypnobirthing. If all you’ve been hearing and all you know of pregnancy are horror stories, this is the perfect book to get your head straight.

4) Resources for Pre- and Post-Natal Nutrition

With my focus on my training, I’ve always eaten well (aside from the occasional donut) and I’ve always known what my body needs to perform at its best, but when it came to knowing what to eat when pregnant, I was beyond lost. I knew that I wanted to be a bit more cautious than previous generations' approach, “We had aspirin, drank wine and ate tinned tuna and you came out fine”, but a little bit more relaxed than the present-day approach of: “If you have raw eggs, peanuts, a slice of cake or don’t rinse your organic vegetables with filtered water, your baby will come out with three heads”.

Here are the resources I found most helpful…

Webinar: Prenatal Nutrition Basics with Dr. Gina Sirchio-Lotus
Before you do anything watch this webinar. It provides an excellent summary of prenatal nutrition and I liked it because I think it hit the exact balanced approach I was looking for.

Beautiful Babies: Nutrition for Fertility, Pregnancy, Breast-feeding, and Baby’s First Foods
By Kristen Michaelis

Super Nutrition for Babies: The Right Way to Feed Your Baby for Optimal Health
by Katherine Erlich, Kelly Genzlinger

These books were both great resources and chock-full of information (I’m still working through Super Nutrition for Babies!) FYI, these follow more of an all-organic, Paleo nutrition approach, so there was some information I took on board, and some I decided was a bit too strict for my lifestyle.

Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition
By Lily Nichols

I have only just heard about this book, but after listening to a few podcasts with Lily Nichols, I’m very excited to read it.

––

I’m 34 weeks now and getting closer and closer to seeing our beautiful Baby Coach. Through my training, my improving mindfulness practice, my education, and the love and support of my nearest and dearest, I am becoming more and more confident every day that I am ready to take on this new adventure.

Given how long this blog has taken me to write, the next Preggo Chronicles will probably discuss Baby Coach’s first Scaled Teen’s CrossFit Competition….


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

After the heavy barbell work in 18.4 yesterday, we are focusing on gymnastics today.

A) Gymnastics: This week we shift focus to working on handstands (towards HSPU).

A1) 1 attempt at max strict chin/pull-ups

A2) Box pike: 5 x 10 second push-up support, into 10 second pike support

A3) Chest to wall handstand hold: 5 x 15-20 seconds

A4) Handstand kick up practice 20 attempts

*Get hands as close to the wall as possible
*Focus on soft contact with the wall/heels


A4) 5 sets:
20 Dumbbell lateral raise
20 Scapula push-ups
20 Second hollow hold
20 Second arch hold

Specialist Sundays (10 – 11 am)

A) Snatch balance: 6 x 1, building to a heavy single

B) Snatch: 5 x 3, drop and re-set each rep

C) Snatch pull: 5 x 3

Engine Work (9 – 10 am)

5 rounds for time of:
100 m Farmer's carry (24/16 kg)
30 Double unders
20 Wall balls (9/6 kg)
10 Pull-ups

* Rest 1 minute between rounds

18 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 2 Negative chin-ups (5 second lower)
Minute 2: 2 Negative ring dips (5 second lower)
Minute 3: 20 L-sit flutter kicks

B) Strength

B1) Box squats: Build to a heavy 5

B2) 10 rounds:
10 Dumbbell walking lunges (Heavy!)
10 Supinated grip ring rows

Specialist Sundays (10 – 11 am)

A) Snatch balance
2 x 3
2 x 2
2 x 1
* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

In pairs complete, for time:

1000m Row
Then, 10 rounds of:
15 Wall balls (9/6 kg)
15 Box jump overs (24/20 in)

1000m Row
Then, 10 rounds of:
12 Dumbbell walking lunge (22.5/15 kg)
12 Dumbbell hang power clean (22.5/15 kg)

Then, 1000m Row

* Split the rows as needed
* Complete one full round each before switching

04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

Specialist Sundays (10 – 11 am)

A) Snatch balance:
2 x 3
2 x 2
2 x 1

* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time

15 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting
A1) Snatch (Performed as singles)
3 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
3 x 1 @ 90-95%

A2) Snatch Pull
4 x 2 @ 100-105%

Competition Class (10 – 11.30 am)

A) Weightlifting
A1) Snatch (Performed as singles)
3 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
3 x 1 @ 90-95%

A2) Snatch Pull
4 x 2 @ 100-105%

B) Gymnastics
For time:
21 Strict HSPU
– 1 minute rest –
15 Strict HSPU
– 45 seconds rest –
12 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU
*Does not have to be unbroken

C) Conditioning
For time:
21-15-9
Calorie assault bike
Burpee
*This is a max effort piece, intensity is the name of the game

Engine Work (9 – 10 am)

In 10 minutes:
50 Burpees over the rower
In remaining time, row for distance

– Rest 5 minutes –

In 10 minutes:
1400 m run
In remaining time, AMRep wallballs
* Every time you drop or rest on the wall balls = 4 burpees

24 Sept 2017 – Summing up this week's Recovery Protocol

The Value of Foam Rolling(ANY DAY)

Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit overactive muscles. In simple terms, foam rolling is a self-massage to relieve muscle tension and release trigger points.

The body’s soft tissue is comprised of not only muscles, tendons, and ligaments, but also a very thick and large web of connective tissue called fascia. This soft tissue can sometimes get irritated and adhere together, either from direct trauma, repetitive stress, or even postural imbalance.

Once an area stiffens up from these adhesions, your body’s range of motion will start to diminish. Not only can you feel stiff, sore and achy, but this stress and stiffness can increase the risk of injuries.

By foam rolling regularly, you can work out these adhesions to help improve the quality of your tissues. This improved tissue quality can increase your performance in athletic endeavors, help reduce pain from any bad postural habits and reduce injury risk.

Foam rollers are a quick and easy tool that can be used on a daily basis. Rolling out major muscle groups is a great way to start a workout because it helps warm up the tissues, or it can be effective at the end of your workout because it will help increase flexibility of an area that’s already warm from exercise.

The simple how-to of foam rolling

  • To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
  • You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. These painful spots are the areas that require the most attention.
  • You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
  • The goal is to restore healthy muscles – it is not a pain tolerance test.
  • You should spend anywhere from 30 seconds to 2 minutes on each muscle group you roll out, depending on how tight and restricted the tissue is in that area.

    The more often you use the roller, the easier it will get.

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

A2) Snatch Pull
4 x 3 @ 85%

Competition Class (9.30 – 11 am)

A) Gymnastics
For time:
15 Strict Handstand Push-ups
– Rest 1 min –
12 Strict Handstand Push-ups
– Rest 45 secs –
9 Strict Handstand Push-ups
– Rest 30 secs –
6 Strict Handstand Push-ups

B) Weightlifting

B1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

B2) Snatch Pull
4 x 3 @ 85%

C) Conditioning
21-15-9
Squat snatch (42.5/30 kg)
Chest to bar pull-up

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds for reps of:
1 minute: Sumo deadlift high pull (35/25 kg)
1 minute: Push press (35/25 kg)
1 minute: Rowing
1 minute: Rest

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

01 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) EMOM x 7: 2 Clean & jerk @ 75% 1RM
- Rest 2 minutes -
A2) EMOM x 7: 2 Snatch @ 75% 1RM

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian squats with kettlebells held at the side
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Snatch pull: EMOM x 5
Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 70%
Set 5: 6 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory: As above

Engine Work (8.30 - 9.30 am)

A) Conditioning

Every 4 minutes for 32 minutes (8 rounds), alternate between A1 and A2:

A1) Run 400m
12 Burpee box jump overs (24/20 in)
- Each round is for time -

A2) Row 750m / 675m
- Each round is for time -

Focus: The goal for today's workout is to complete the work within 3 minutes (modify as required), giving yourself a minute's rest before you hit it again. If you can complete the work faster that's awesome, but try and be consistent with your round times
 

24 Apr 2016 - Good luck to Kunal & Liv!

Best of luck to Kunal and Liv! They are both tackling marathons on Sunday... but on different sides of the world! Liv is in the U.S. of A. winding her way through 26.2 miles of beautiful Californian coastline for the Big Sur Marathon, while Kunal will be running his 26.2 miles in the Big Smoke, for the London Marathon. Good luck guys, smash it!  

Speaking of the marathon... please check your route to the box before Sunday! With the marathon on, some public transport will be affected and roads may be closed off.


WORKOUT OF THE DAY

CrossFit (11 am - noon)

A) Weightlifting, Week 2

A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Conditioning / Accessory

B1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'B1', rest 30 seconds then complete:


B2) For time: 100 Sit-ups (feet in butterfly position)

Competition Class (9.30 - 11 am)

A) Weightlifting, Week 2
A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Dynamic Effort
B1) Clean pull: EMOM x 6, perform 2 reps @ 90% 1RM
B2) Snatch pull: EMOM x 6, perform 2 reps @ 90% 1RM

C) Conditioning / Accessory

C1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'C1', rest 30 seconds then complete:


C2) For time: 100 Toes to bar

 

D) Gymnastics: Handstands & Handstand Walking
D1) Wall facing handstand hold: 3 x 45-60 seconds
D2) Wall facing handstand hold with shoulder/hip taps: 3 x 10-20 taps
D3) Wall facing handstand hold to handstand walk

Engine Work (8.30 - 9.30 am)

A) Lactic Capacity: Introducing the Wattbike!

9 x 2 minutes on : 1 minutes off
Complete 3 full rounds on one circuit before moving to the next circuit

Circuit 1
Minute 1: 45 seconds wattbike @ 65+/60+ RPM
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 2
Minute 1: 45 seconds prowler push, light load
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 3
Minute 1: 45 second battle ropes
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 4
Minute 1: 15/12 burpees
Minute 2: 60 seconds row @ sub 2km PB 500m/split