Olympic Lifting

Snatch

AMRAP 12min

Power Snatch Ladder

1-5 reps

* If you fail at one you must return to the 1st rep

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WOD

“Karen”

150 Wallballs #20/14

Team WOD

Teams of 2

200 DU

150 KB swings

100 Burpees

50 Box Jumps

25 Pull Ups

rest 2:00 then

20 Pull ups

30 Box jumps

50 Burpees

80 KB swings

100 DU

*resting parter holds KB

Memorial Day Schedule

On Monday we will  have an adapted schedule for the Memorial Day holiday. There will be an open gym from 9-12 with heats beginning every 30 minutes.  All other classes, including kids & teens, will be cancelled.

Too Unsafe for Consumption

In this article released by Dreamhealer Alternative Medicine Adam McLeod he reports on a research study that found processed meat to be too dangerous to consume due to it’s cancer causing ingredients.

“Processed meats include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals. They are usually manufactured with a carcinogenic ingredient known as sodium nitrite. This is used as a color fixer by meat companies to turn packaged meats a bright red color so they look fresh. Unfortunately, sodium nitrite also results in the formation of cancer-causing nitrosamines in the human body. And this leads to a sharp increase in cancer risk for those who eat them.”

Bottom line: Read the food labels of what you eat and buy meats fresh and from a trusted source. The Mercer Island Farmer’s Market is a great opportunity to support local farmers and talk directly  to the people who handle your food.

Rentao pulling his #400 Deadlift!

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Skill

3x max L sit

3x max HS hold

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WOD

#1 30 Curtis P’s

#2 50 weighted sit ups

Reebok Nano’s

We have been doing a lot of running lately, and a lot of WOD’s that also include running. The minimalist running shoe is getting a lot of attention in the fitness world to replace typical running shoes as well as other cross-training activities.  I know a lot of us have the Inov8 shoes and love them. They are designed for CrossFit and other cross training fitness programs. They are light, and have an extra plastic coating to protect from rope climbs.

Well, Reebok, who sponsors CrossFit, also came out with a minimalist shoe specific for CrossFitters. It’s call the Reebok Nano. I was lucky enough to snag a pair to test out and I fell in love immediately. The first thing I noticed was the fun bight turquoise color, hey I’m a girl. The next was how comfortable they are. They have a much wider toe than the Inov8′s which is perfect for me because after working out and coaching in the Inov8′s all day my toes were crushed. The Nano’s also have plastic around the entire toe area which makes running, or even walking in the rain great because water doesn’t seep in and soak my socks.  Their hard sole gives extra stability so you are able to wear them for WOD’s that include any power-lifting component, running, or body weight gymnastics exercise.

I wore them for a few days before doing a WOD and when I did my first WOD in them I was shocked. I blew through burpees like they were going out of style. When I jumped up from the bottom my feet stuck in place and didn’t move. It may have been having a good day but I like to blame it on the shoes. Then I ran in them and my hips and knees didn’t hurt, my lifts were fine but prefer my lifting shoes for heavy lifting.

If you are looking for a new pair of shoes, I highly recommend these. Mary ,at Born to Run in Bellevue will hook you up with whatever color and style you like. Tell them Mercer Island CrossFit sent you. They will also have a booth at our 5k Gone Bad event on June 29th (stay tuned for more info on that) if you would like to try them on there.

Please let me know if you have any questions about getting new shoes and which one’s would be best for you. Bottom line, minimalist cross trainers are best for CrossFit instead of the marshmallow running shoes we are used to.

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Mobility

10-15 minutes

Focus on hips, feet, IT band, and low back

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Make up WOD from M/T/W

4 Areas of Focus

In an article by the CrossFit Journal two-time Olympian Chad Vaughn details four areas of focus if you really want to add weight to your snatch and clean and jerk. Chad recommends beginning by asking yourself these questions:

1. Do I need mobility work or am I at least somewhat comfortable in all the extreme positions for these movements?
2. Do I “rip” from the floor?
3. Do I hurry to set up or get into positions?
4. Is my mind overwhelmed or my thoughts scrambled from trying to accomplish too many things at once?
5. Do I need to calm down?

After addressing these questions Chad gives us these Focus areas to help increase our lifts (both with better form and in weight).

Rock Bottom of a squat

1. Receiving Positions

When talking about the receiving position, I often use the term “rock bottom.” What I mean is the depth you would reach if you performed a full-range-of-motion squat.  Almost daily, I hear, “Am I low enough?” Nearly 100 percent of the time, the answer is, “No.” If you are low enough, you’ll know because you can’t go any further.

2. The Romanian Deadlift

The most important position of the snatch and clean is the transition point when the bar is right above the knees. This is where the lifter goes from lifting the bar with the legs and holding the position with the back to putting speed and power into the bar as he stands with his posterior chain.

3. Slow Down … Then Speed Up

I am talking about control for the snatch and clean from the floor up to the transition points above the knee. For the jerk, control is from the standing position to where you change directions at the bottom of the dip.

4. Simplify Your Focus

Choose no more than three concepts you can simplify into one word or thought. Fill your head with those concepts and work to execute each one. This will allow you to perform the movement to the best of your ability.

Read the entire article here.

Coach Tali demonstrating the set up

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Strength

Deadlift

5-5-3-1-1-1

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WOD

3x

Max DU

400m run

15 KB swings #53/35

Northwest May 31-June 2

Almost everyone one of us in the gym did the CrossFit Open WOD’s in some way or another. There were 15 that actually competed in the CrossFit Open which is the first qualifing round for the CF Games. Regionals is the 2nd round. The first weekend of Regional competions was this past weekend with Europe, Southeast, Northeast and SoCal. So far there are 2 individual athletes and 12 teams going to the CrossFit Games in July. This is a HUGE event put on by CrossFit HQ with the best of the best going head to head for a chance to make it to the CF Games.

CF Games 2013

The Northwest Regionals will be held Friday May 31-Sunday June 2 at the ShoWare Center in Renton. If you have never been, think about packing up the family and heading out. It is a great time to watch some amazing athletes compete. You can purchase tickets in advance from their website or get them the day of at the ShoWare center.  There is also a need for volunteers so if you would like to help volunteer check out this site.

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Skill

3x

hollow rocks

5 candle sticks

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WOD

AMRAP 20

15 Med Ball Cleans #20/16

20 Mountain Climbers

200m Farmer Carry

He made it!

Coach Corey has completed his 13 1/2 weeks of Fire Recruit School! He graduated on Friday evening and now will begin his career in the Seattle Fire Department. Corey will be taking some time to rest and recovery over the next few weeks and to adjust to his new schedule.  However, he will be dropping by the box to say “Hi” and get back to the WOD’s.

Thank you everyone for your thoughts, prayers, cards, meals, patience, and support. We could not have done it without your support and laughter. We love you Mercer Island CrossFit family!

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Strength

Front Squat

3-3-3-3

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“Michael”

3x

800m run

50 back extensions

50 sit ups

Olympic Lifting

Mobility is good

Snatch

Spend 15-20 minutes building to a heavy Power Snatch

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“Amanda”

9-7-5

Muscle Ups

Snatches #135/95

9:30 WOD

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Strength

OH Squat 5-5-5

*stay light and work on depth and shoulder flexibility

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27 Pull Ups

9 Snatches #95/65

13 Dips

21 Pull ups

7 Snatches

14 Dips

15 Pull Ups

5 Snatches

10 Dips

Olympic Lifting

Who's ready for summer?

Jerk

3 Set

5-8 Push Jerks

* Stay light, work on mechanics

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“Grace”

30 Clean and Jerks #135/95

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3x

400m run

20 lunges

10 burpees

Team WOD

Team ROW

Teams of 4

Row 100 Cal

Partner A-Row 15 cal

Partner B-Holds Plate OH

Partner C- Holds bottom of squat

Partner D- Rest

*If Partner B drops plate, both B&C do 10 burpees.

Partner Mobility

We have been doing a lot of squats this week. Why? Because squatting is great for us. It activates our ankles, calves, knees, quads, hamstrings, hips, glutes, erector spinae, and abdominals. If you are looking for a little relief and a fun new mobility technique, check out this video from MobilityWOD.com on Quad Mashing. Kelly Starrett gives tips on how to do it correctly without putting too much pressure and how to really help your partner get the most benefit.

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Skill

Turkish Get ups

2-5 each arm start light and move up as able

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100 Thrusters #95/65

*5 burpees on the minute

Compare times to 6/6/11

Place yours Today!

We are doing another Progenex order.  Please email me (Allison@mercerislandcrossfit.com) with your order or write your name and order on the white board at the box before next Tuesday, which is when I’ll be sending the order off. If you are not familiar with Progenex there are a few different options, including a new one!

Recovery

After an intense workout your body needs to recover and rebuild its muscles. Rapidly absorbing amino acids taken immediately post-workout are essential for this process. PROGENEX is the fastest absorbing whey protein hydrolysate on the market, which allows your muscles to recover to their baseline strength within hours, not days. PROGENEX helps you train harder and more frequently, which translates into better performance, more strength,more lean muscle and less fat.

More Muscle

PROGENEX More Muscle is specifically formulated for fast and maximum uptake. The key to PROGENEX More Muscle is that it contains the highest quality whey protein isolate available that has been hydrolyzed through a proprietary enzymatic process and enriched with whey growth factors.

Significantly more refined than most protein molecules, PROGENEX gets to your blood stream—and hungry muscle fibers—fast!  This speed is especially important when your muscles are experiencing a protein deficit, such as first thing in the morning, immediately after training and any other arduous stretches throughout your day.Begin taking PROGENEX More Muscle during these critical times and start realizing superior strength, size and body composition gains.

Cocoon

Relax–Sleep sooner as our proprietary tryptophan peptide Metamorphagen™ helps you fall asleep faster.

Hibernate–Sleep deeper as our proprietary tryptophan peptide Metamorphagen™ lessens sleep interruptions.

Regenerate–Recover while you rest as your muscles build and repair through a sustained release of amino acids.

Transform–Sleep your way lean as you build and preserve muscle mass and maximize anabolic hormone production.

Whether you are looking to recover faster, build muscle quicker, or sleep better there is a Progenex product for you.

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Make Up Day

Pick a WOD M/T/W

or Recovery Row

Picke 1 upper and 1 lower extremidy and spend 10-15 mn