*** THE 8PM CLASS WILL BE CANCELLED TONIGHT!!! ***
Congrats once again to Derek on the re-opening of the West Loop as CrossFit Construct.
Push Press (not Push Jerk!!) 1-1-1-1-1
5 Rounds for time of: (10 min cap)
10 Unbroken Pull-ups
10 Unbroken Push Press (95/65 or 40% of 1RM)
Post – 2 min Handstand Hold
FAQ’s in the Olympic Lift Terminology
-Bryce Wood
If you’ve been coming to CrossFit Chicago, you’ve almost certainly looked at the blog or walked into a class and wondered what exactly you were supposed to be doing that day. The question that I get asked the most frequently is, “does that mean full squat?” If the answer is yes, there is usually a noticeable decline in posture followed by a deep exhale. If the answer is no, posture improves usually followed by a big smile.
The two terms that you need to be concerned with when looking at the clean or snatch for workouts are: hang and power.
Hang – When you see the term hang, this means the lift is starting from above the floor, usually for our purposes above the knee. If you don’t see hang on the lift, then it starts from the floor.
Power – When you see the term power, this refers to the finish position of the lift. Power means you you’ll be finishing the lift above a full squat. If you don’t see power on a lift, assume that you are going to be squatting.
The following are the lifts that we use the most frequently:
Clean or Squat Clean – Start from the floor, receive the bar in a full squat, finish with full hip extension with the bar in the front rack position.
Hang Clean or Hang Squat Clean – Start from above the knee, receive the bar in a full squat, finish with full hip extension with the bar in the front rack position.
Power Clean – Start from the floor, receive the bar above a squat, finish with full hip extension with the bar in the front rack position.
Hang Power Clean – Start from above the knee, receive the bar above a squat, finish with full hip extension with the bar in the front rack position.
Snatch or Squat Snatch – Starts from the floor, receive the bar in a full squat, finish with full hip extension with the bar in the overhead position.
Hang Snatch or Hang Squat Snatch – Start from above the knee, receive the bar in a full squat, finish with full hip extension with the bar in the overhead position.
Power Snatch – Start from the floor, receive the bar above a full squat, finish with full hip extension with the bar in the overhead position.
Hang Power Snatch – Start from above the knee, receive the bar above a full squat, finish with full hip extension with the bar in the overhead position.
Regardless of the start and finish positions of the lifts. The key is explosive hip extension. The reason we vary these lifts is to change the stimulus. Usually if you’re going from the floor you are going to be working your spinal erectors a bit more. If you are receiving the bar in a full squat, you will be working the legs a bit harder. Regardless of the lift, the jump position with open hips is what we’re looking to develop.
Been waiting for this article. Thanks Bryce.
Thanks Bryce! I agree Frank! Now can you make me a cheat sheet ;)
Bryce, i am studying already, can’t fall asleep!!!!
Push press 1rm 185#
Wod: 6:17 failed on pullup number five in last round. That cost me some serious time.
Post 2min handstand hold
Hang Power Cleans are the greatest movement ever.
First 6 am class today!
Push Press
85
metcon:
11:36(?)
50#
Barely made 4th round of pullups and slipped off the bar after 9 on the fifth round. Took a while before I could try again. Not long ago, I couldn’t do 10 pullups in a row, so I guess I’m happy with that.
post wod 2 min handstand hold
1:00, 1:00
Article is good Bryce, but for me that picture is worth a thousand words. That’s the image I’m going to have in mind as I work on these skills. Thanks.
Push Press 1RM: 45-55-65-70-75(f). Not letting the bar rest on my shoulders so the arms have to work too hard.
Metcon: 5 rounds
10 unbroken pull-ups (blue)
10 unbroken PP (30#)
6:39
Could have gone higher than 40% of 1RM, as the PPs were pretty fast. Kudos to AmyA for gutting out the kipping pull-ups (and at her first 6 a.m. class!).
Post: Only had time (and wrist strength) for about a :30 handstand hold.
Making up this one tomorrow, pending the blizzard.
Tuesday Workout:
Bench Press: 5-5-5-5-5
155-165-175-185-195
Haven’t bench pressed in at least a month, so just working my way back up slowly.
5 rounds for time,
800 m run
15 burpees
30 double unders
Time: ~28:40
Haven’t run consistenly in awhile, so paced the runs at 7:30-8:00/mi. Burpees unbroken, tripped up twice on the double unders. Spent some time restarting the treadmill and walking over to my burpee/DU area each round. Splits roughly 5:12-10:49-16:50-22:40-28:40.
Post-WOD: 3×10 hanging knee raises–focused on keeping a tight core on both the raising and lowering movements.
Aiming to lean out a bit before Sectionals, so cutting out the whole milk / chocolate milk shakes. Have made some good progress on this in terms of strength numbers but I’m up around +#5 to 160, so we’ll see if I can cut a few and keep the strength.
Bryce,
That was very helpful, thanks.
You would Glenn
push press: 65#-75#-85#-90#-95#
5 rounds
10 unbroken pull-ups (green band)
10 unbroken push press @ 40#
6:46
* push press felt too easy so I should’ve up’d the weight to 45-50; getting better at kipping with a band but need to work up to blue band… I just need to learn how to kip in general!!
If anybody wants some more information on the olympic lifts just shoot me an e-mail (dglennclarke @ Gmail.com) and I’ll burn a DVD with the videos and other stuff I have.
Push Press maxed at 95#
Could have done more but was worried about the shoulder
WOD 6:22
PU’s with red band – tough to complete all 10, with purple band would have never made it
Push Press @ 45# (could have gone to 50#)
Tested out Push Press 1st time in 9 months. Stopped @ 90#
Wod: 6:02 all pullups unbanded/unbroken, subbed push press w push-ups top of chest to ground only. UGH!!!!
Post: 2:00 handstand unbroken
Front Squat # 95, 110, 115 – failed om 3d rep… then did it again
#55 squat clean and 16 inch box
#86
20 single leg dead lifts@ # 55… love these
Thought I would post this:
My back was killing me yesterday from Diane and the CrossFit Carbon WOD so I jumped on the reverse hyper and did several heavy sets (3 x10 x 270#). My back was on fire (in a good way) afterwards, and today it’s 100% better.
I highly encourage everyone to use that machine, it is the best thing you’ll ever do for your back. If you have any questions on how to use it please don’t hesitate to ask.
6AM
Front Squat 3x3x3 #65, 85, 90
WOD – Did Mondays workout – Total 117 @ #55
Struggling back into it……….
Greetings from sunny, warm San Diego!! I hope you guys are ok & staying with all the snow headed your way.
Crossfit San Elijo with my brother this morning
12 rounds E2MOM (every 2 min on the min)
100 m sprint
10 box jumps
10 clapping pushups
Monday work out:
Front Squat 125
WOD 117 @ 55#
Today
Push Press
Started to light
#65, 85, 95,100,105
Could of done 115 but to tired
5 rounds
10 Unbroken Pull ups Red Band
10 Unbroken Push Press @ #65
What can I say, the 9am class know my struggle at the end of this WOD I don’t know what time I finished because Rudy kept calling me out on my push press because the last 3 my arms would not extent completely—ended up doing 3 addition sets and I still did not complete 10 unbroken—I should of used the Blue band for Pull ups then maybe I could of finished the Push Press @ #65 –to much weight for me and with the red band—I feel good though about the unbroken Pull ups—Next time!!
Post Wod
2 min Handstand
1:40, :20 Almost made it to 2 min unbroken
I could not feel my hands and forearm for at least 20 min after today work out!! Love this place!!
coming in at 4 today to run on the tredmill
question: are the hours the same tomorrow… with the snow? schools already been canceled.
I woke up with my back on fire (and not in a good way like Princess!)
I stretched out for about 30 minutes before the 9am today and it helped.
Push Press
135-155-175-195-205(F) My shoulder was on absolute fire(again, not in a good way!)
Went really light for the Metcon (75#) should of done 95# as the 75 PP went really quickly didnt need to push it I really just pressed most of them. Pullups became tough in rounds 4 and 5
2 minute handstand – went 1minute and 1 minute
I iced my shoulder post wod but still really sore!
I VOTE FOR A BLIZZARD WOD!!!!!!!!!!!!!!!
OUTSIDE IN THE SNOW!!!!!!!!!!!!
WHO IS IN?
After resting an extra day, I did Monday’s workout today- but modified (I’m beginning to hate that word).
Forearm pain is only getting worse, can’t bear much weight and certain movements are really painful. Friend doctor thinks I may have partly tore some of my muscle away from my bone but who knows… so I’m still trying to rest it.
Strength- Back Squat 1RM, finished at 130 (5# PR). Didn’t get time to try any higher. Tied with my front squat PR… something wrong there.
Then did more back squatting in the WOD, horrible combo with box jumps.
8 rounds (tabata rounds 20 on/10 off each) of:
back squats with 105#, then 85#
box jumps 20″
Total: 150
Did first two rounds with 105# and then dropped down to only 3/4th’s my body weight (85#) as my legs were tired from 1RM-ing. My lower back and legs were on fire during this. Rested a lot on the box jumps as my legs felt like crap coming from the back squat. Should have pushed through and would like another shot at this- fun way to workout with the short breaks and short bursts of high intensity.
It’s amazing how weak my lower body is compared to my upper body. I know it’s good to work on but it’s frustrating as hell…
Kelly-
Is your forearm pain the result of those chest to bar pullups saturday?
Could anyone be convinced to try the mainsite wod w/me tonight? Not 100% sure I’ll do it but considering it and misery always loves company
Alex, if it wasn’t for the weather I would totally be in. I liked it when I read it last night.
Push press: got 195, missed 205 twice, need more push from my legs, trying to use my arms too much.
WOD RX’d: 4:02, took a few breaks that I “thought” were needed. I am beginning to think that not thinking would make me go faster some times.
POST: Handstand hold 2min30sec unbroken
A few hours later I tried a few clapping pull ups and got them
Also did another hand stand told hold with my stomach facing the wall, I held that one for 2min 25sec. Starting to feel like I’m getting back to where I was in the summer.
While growing up I never broke either of my brothers bones…. UNTIL NOW.
And i have Crossfit to thank. I would just like to say… dreams do come true. So when you all think… “man I’d like to pick him (or her) over my head and crush their bones… ” with crossfit its possible! Follow your dreams!
Today I sub’d the push presses for clapping pushups.
approx 6:40
Handstands: 2m = 1:15 + :45
-Rib Crusher
ps. this name makes me hungry… maybee ill go to Twin Anchors tonight.
pps. Tim.. i think your new nick name is BBQ Ribs
@Alex – weighted Fran!!! Yuck… haha but sounds interesting. Seeing as I’ll be stuck the gym once I get there I’m sure I’ll be finding some pain to endure :)
BLIZZARD WOD!
BLIZZARD WOD!
BLIZZARD WOD!
HAPPY SNOW EVERYONE!!!
Going to the doctor on Friday for my 1 week check after foot surgery, hopefully i can start back next Monday…i am soooo ready!
Miss everyone….
skins, i love your crazy a$$. blizzard WOD might actually be good for you (and me) since we’re sore anyway. We’ll be working out AND icing our muscles!! brilliant.
Due to inclement weather, Wednesday Morning Classes (6/7/9) are cancelled. Please stay safe and come see us in the afternoon.
Better idea!
TEAM BLIZZARD WOD!
Let’s get it on!
@Skins see the update under the “blizzard” blog post
@Jonny – Good one buddy!
The only one in for a Team Blizzard WOD right now is ME!
Should be fun! A Solo Team Blizzard WOD.
I will post the results in the am!
Push Press 1-1-1-1-1
95-105-115-125-135
Metcon: 5 Rounds
10 Pull ups (red band)
10 Push Press 65#
5:02
I worked slow and methodically throughout the workout but I made it through completely unbroken without any rests. I feel good about today, I think that I can stop using the bands on pull ups soon. I’m glad I fought through the snow and made it to the box today. Stay safe everyone.
this is my first offical post ever…only took over year :)
push press new 1 rm 100
(I have really been trying to get my overhead movements up to 100#, so I was excited)
WOD
pull ups with blue band
60# push press
=8:31
post 2 min handstand
165-185-205-220f-220PR
5# PR. First attempt just too slow out of bottom. Might’ve had another 5 pounds.
4:57
Just grip fatigue for me, didn’t want to miss a round.
Push-Press: 205
MetCon: 2:28
Post: 10 rounds HSPU (Facing Wall): 5-5-5-5-4-3-3-2-3-2
Did 4x400m run for my endurance baseline test (8.5,9,9.5,10 mph)
Then did today’s wod the best I could at a Marriott gym:
Push press with 35# dbs and 130# lat pull downs…5 rounds of 10 each
Time: 6:36
Felt ok but the lat machine was awkward…bummed I can’t work on pull ups right now because I was making good progress. Need to keep the momentum for 2 weeks while I’m on the road for work.
MIDNIGHT MADNESS BLIZZARD WOD!!!
Are all classes on for tomorrow?
I didn’t see Jonny’s post, I’ll plow my through to get to the 4:00 class.
Push Press
205, 225F, I only gave it one shot though.
Metcon:
5:27
Push Presses take me about 8 seconds. Getting ready to make sure I get the 10 unbroken-15 seconds of staring at the bar and chalking. I’m happy with the time.
@ Skins-if a this WOD includes us getting boozed up you have my number.
PP 155-185-205-215fx3…really should have had it on the the 2nd try but ended up with a jerk
Metcon: 3:37
@Princess- No, it started prior. Those CTB didn’t help though… Not too sure when the pain started but I think with a failed push jerk, then muscle ups maybe made it worse.
You hurting from those?
Warmup @ EAC…
1mile run
Push press up to 215#. Felt I could go higher but didn’t want to fail with metal plates.
Metcon Rx’d @ 4:32. Unbroken on pullups til the 4th rd. Push presets unbroken all the way through. Pullups were rough, I didn’t have much in my hips today to help out my flies and kips.
Post wod 5×10 45# dumbbell curls (per arm) and 2mile run.
Push press: 55, 65, 75, 85, 95 (though I think the 95 was more of a push jerk than a push press)
Metcon: 55# pushpress (Gina – thanks for telling me to go heavier!) and blue band pullups. PP wasn’t bad, though in the last round, #9 I managed to push the bar straight up into my chin. I think I’m going to have a bruise.
Post wod: 3x 40 second handstand holds. My arms were shot!
PP 1 RM = 100# failed at 105 three times
7:12
Never failed on a round, but my rhythm would get off after about 4 or 5 pull ups every round. Last round was really a struggle to stay on the bar. Push presses were easier than expected.
HSH – 1 min, 30 sec, 30 sec
Hi – I love the way you explained each of these. Would it be ok to re-post on my blog? Giving credit, of course…..