FRONT SQUATS AND HANG POWER CLEANS
Work up to a heavy single front squat with back off sets: 6x2 @ 93%.
Photo Bomb: Maddie's dog, Rocky
|Featured in this picture from left to right: Elementary student - soccer and football player, |
Heidi - CrossFit Master's Competitor, Honey Badger - Timerie...she's a total badda$$ and totally humble,
Becca - High School Volleyball Player, Puff - Weekend Warrior & Hardworking Mom on the Go,
& last but not least...Pam Owens - she Works her A$$ off...she also is the mother of Cal Bears softball pitcher, Nikki Owens. Pam gets fully outfitted and catches for her daughter...yep yep...a college pitcher. No big deal.
|Pam Owens - Mother of UC Berkley Softball Pitcher, Nikki Owens|
|Nikki Owens/Hot Blonde/Pitcher for UC Berkley|
Featured on the left with Cal Softball Teammates
|Back At It|
The 2013 CrossFit Games Open is done and over. I have to admit...I am a little bit sad that it's over :( The weekly workouts, the anticipation, the pain, the competition, the camaraderie...these are all things that I love and will miss...onto training for next year.
All in all I am competing with myself....where I was last year in my physical fitness and abilities...and hoping that I've made some gains since then. It is clear that I still need to get those darn double-unders...and can certainly be stronger...but to be perfectly honest...although I would have liked to have done better...I am pleased...and here's why: I spent the last year and a half working on strength and Olympic lifting technique, and I don't regret it one bit...all of the knowledge and skills that I have aquired are irreplaceable and have given me the opportunity to be a better coach, crossfitter, and training partner.
Now with that being said, I did compromise my metabolic conditioning, but I am okay with that. Now I am ready to get back at it and maybe keep a more balanced approach when it comes to strength and conditioning...and crossfitting. I figure by next year, I will certainly be in better shape physically and even mentally...because all in all crossfitting pushes me to be better. It's me against me.
|CrossFit Games Workout 13.5|
4 min. AMRAP
15 Chest to Bar Pull-Ups
(If 90 Reps is completed add 4 min, repeat)
|It was suggested to me by our talented editor Yael that I write an article about “dumb” weightlifting questions. I turned to the internet’s leading repositories of dumb questions—Facebook and Twitter—for some ideas. The following are some of the better ones you provided me. She told me my answers were obnoxious and unhelpful so I'll be doing a real version in the Performance Menu next month, but I figured these shouldn't go to waste. Please note that none of these answers will be helpful. |
Will knee wraps make me stronger?
No. They will make you lift more weight.
What's a WOD?
It’s an obnoxious designation of a workout performed in isolation rather than as a part of a long-term program with purpose and effect.
How many miles should I run a week?
About one more than how many you’re being chased.
Do you think if I had better technique I could lift more?
If you’re asking this question, your technique is horrid and your lifts are not heavy enough. So yes.
Will knee socks make me lift more?
How come people grunt and yell?
Asks the gentleman who’s never physically exerted himself.
Should I breathe in on the way down and breathe out on the way up?
In an elevator or what?
Why do weightlifting coaches hate the low bar back squat though powerlifting gurus (Louie Simmons) swear by it?
That’s like asking why baseball players don’t use footballs.
Why are bumper plates colored like skittles?
Addition is hard enough as it is without having to inspect every plate on the bar to find out what its weight is first.
Weightlifting and children
That’s not a question. It’s not even a statement. It’s just three English words written consecutively.
Unilateral exercises or drills to increase speed & balance on your weak side
Also not a question. Just a longer string of words.
My shoes smell horrible
Not a question and also gross.
I follow Hook Grip and they posted a pic from the recent Olympics. The pic was of a guy snatching and at the end of the first pull. In the pic he was on his toes, heels were off the ground. Why is this bad? He placed 3rd overall.
It’s not bad and never has been.
Where are the machines?
In the singlets.
Do I have to squat?
No. You also don’t have to not be a *%$$#.
I know we power clean with a med ball but why don't we power snatch hang squat with a med ball?
We do none of those things and a second mention of them will get you escorted out the front door.
What's your best 'Fran' time?
Every time I decided not to do Fran.
How do you flip your hands open in the clean from a Hook grip!? I can do it from a regular grip, but when I hook, it is harder for me to manage the flip of the wrists into position. You did say dumb, right? Stop gripping the bar and push your elbows up.
Does weightlifting make girls look manly?
There are two kinds of men in the world: Those who find women weightlifters attractive, and those who don’t find women attractive.
Why are so many weightlifters fat?
Because you don’t know what a weightlifter is and are looking at the wrong people.
I'd love the definitive discussion on high bar vs low bar. Not really why you would do each one, but more HOW you do each one. Like do you send the hips back first on both or do you just drop down on HBBS? I've heard conflicting advice.
People still use the low-bar back squat?
How important is ab strength?
Not at all as long as you don’t want to do anything athletic.
When is a 'weight class' worth considering?
When you compete in a sport that has weight classes.
What's the single best accessory lift for each of the clean, jerk, and snatch?
I hate the hook grip... Why should I use it?
Get stronger and quicker and you’ll find out.
Does the bar actually have to touch my body? It hurts my waistline.
No, the bar can be wherever you want it to be, including not overhead.
Wouldn't it just be easier to power clean it? Why do I have to squat all the way down?
Yes it would. It would also be easier to lift less weight. Even easier to not lift weights at all. It’s weightlifting; it’s supposed to be hard.
Isn't weightlifting just all technique? Some of those guys don't even look strong.
Yes. If your technique is advanced enough, it will actually circumvent the laws of physics. There is no spoon.
How can i stop the bar from hitting my knees when i pull?
Why do I always hit myself in the junk when I do cleans?
Stay over the bar longer. And wear underwear.
I can power clean way more than I can front squat. What's my problem?
You don’t squat enough.
Do weightlifting competitions play better music than crossfit competitions?
I don’t know, I’m busy lifting weights, not dancing.
Biceps curls: no good?
I keep getting bruises on my you know what and hips! What am I doing wrong?
Not keeping the bar close enough to your body before you hump it with your you know what.
Why do weightlifting girls always have to pee?
I don’t think they do. I think they go hide the bathroom so they can check their iPhones more.
How do you determine whether an athlete should stick with their bodyweight/weight class, increase to a heavier weightclass or decrease to a lighter weightclass?
Check his bodyweight.
How do I politely pause a conversation with a cute girl to get my next set in without sounding like a d-bag?
Only a d-bag wouldn’t pause the conversation to train."
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|SHOULDERS BEHIND THE BAR SON!|
|Yay! Cardinal Softball Season!!!|
Coach B & Coach J
Last year, I had the fortunate opportunity to coach high school softball with one of the best...Jocelyn Forest . With tryouts only one week away, I am excited for the new season and eager to get into the swing of the new schedule, as it will be pretty grueling with the combination of keeping up with the intensity that I like to maintain for my own training. But hey, but I like a challenge, and I seem to work well under pressure.
How do you manage your personal life, responsibilities, extra curriculars, kids, and training? How do you keep the energy high without becoming totally fatigued? Please share your tips in the comments section below!
Happy Monday! Well, its Tuesday, but Monday was a holiday, which means it's almost Wednesday, which is "Hump Day", which means it's almost Friday! Yay!!!
|A medium-sized orange is an excellent source of vitamin C with 70 mg.|
Read more: http://www.livestrong.com/article/467889-are-oranges-good-for-a-cough-phlegm/#ixzz2HysJ6z5g