Workout of the Day:
Snatch
3-3-3-3-3-3-3-3
CrossFit Cynergy in Hanson, MA is borrowing CF Invictus studs Dan and Lindsey until we can talk them into moving back to San Diego. Looking at this photo, I am still not sure why we haven't won that battle yet.
Movement Terminology
Written by Calvin Sun
Mark’s January 28 post is a great primer on reference positions in the human body. In addition to directional terminology, you are very likely to hear your coaches talk in terms of movement. I thought it would be helpful to everyone to have a better understanding of these terms.
- Flexion – A decrease in the angle between two body segments. (At the bottom of a squat, your hips and knees are in flexion.)
- Dorsiflexion – Flexion of the ankle, so that the toes are brought closer to the shin. (At the bottom of a squat, your ankles are in dorsiflexion.)
- Plantarflexion – Extension of the ankle, pointing of the foot and toes. (When you do double-unders, your ankles are in plantarflexion as you leave the ground.)
- Extension – An increase in the angle between two body segments, or the return from flexion. (At the top of a box jump, stand up so that your hips are in full extension.)
- Hyperextension – Extension of a limb or part beyond the normal limit. (Also known as a great way to injure yourself.)
- Adduction – Movement of a body part toward the midline. (When your knees come inward on a squat, it is known as hip adduction.)
- Abduction – Movement of a body part away from the midline. (Driving those knees outward so that they are over the toes results in hip abduction.)
- Rotation – Circular movement of a body segment about a long axis. (Throwing an object involves rotation of the hips and internal rotation of the shoulder.)
- Pronation – Rotation of the forearm so that the palm faces downward (When you do pull-ups with your palms away from you, your hands are pronated). Pronation can also refer to rotation of the foot so that the inner edge of the sole bears the body’s weight (also known as eversion).
- Supination – Rotation of the forearm segment so that the palm faces upward (When you do pull-up with your palms facing you, your hands are supinated). Supination can also refer to rotation of the foot so that the outer edge of the sole bears the body’s weight (also known as inversion).
While your trainers will always explain these terms in a way that makes sense to you (e.g., we will always tell you to push your knees out rather then telling you to abduct them), a working knowledge of these general terms will be extremely beneficial to you as an athlete.
Looking at that photo, I’m not sure why either!! We do plan to come and play with you guys at some point though, and enjoy the SD weather.
Just so you get the whole image of that picture, there was 5 inches of snow on the ground at that point and it was 17 degrees out and coming down with a vengeance! The WOD was 5 rounds: 400 m run and 50 squats. Absolutely delightful…:)
I hope you all are doing well, we’ve been following up on you guys, you’ve been hitting it hard, nice work!!
OH and M…if you want to test out the traveling ability of some of that fancy new stuff you’re selling over there, I will happily be your guinea pig!!! Just FYI…
Now those are some diehard Crossfitters! But no collapsing to the ground after the WOD cuz you’ll get frostbite.
Thanks Kari and Misty for working with me this morning. We’ll get to the big girl weights one of these days! That’s one hard movement to master….so lighter weight is better for now. “Don’t paint a dirty car!”
My goal: to look half as good as Christina doing even half of the weight that she does. You looked beautiful today, woman!
Lots of great dance moves this morning (CJ and Mike Hom especially), but Dani wins with her marionette/hoe-down/rubber band contraption dance. And you grew up dancing? Hmm…..
I have never done this workout or this particular movement so I am looking forward to some schooling.
CFI, gimme a break! Snatch is my favorite Oly lift… Can you repeat this entire week again sometime soon?
Classic post Cynthia! You’re too witty sister. It’s really encouraging watching the progress of our strong group of tough and beautiful CrossFit women. Keep it up ladies!
Thanks to CJ, Snax, Nate and Mike for helping me with snatch progression drills. It really came together towards the end of the class this morning.
Went to medical and finally got a high speed prescription for my sinus issues. I was pleasantly surprised that the Navy docs gave me something besides Motrin and foot powder. Banner day!
~BC
Cynthia, do not question my dancing abilities lady. The rubber band contraption only enhances my natural ability. Lol. I actually busted out some ballet moves last night at 6:30 and received a scowl from Cal across the room. ‘Not in here’ were his words. Never again Cal. Promise.
So much fun this morning. I cannot believe all of the crazy folks who wake up at 6 a.m. Great energy. Perfect way to start the day.
Hom thanks for braving Helen with me. It is so fun to work out with you.
And last but MOST importantly, C.J. gets mad props for his stellar ‘Gimme More’ Brittany Spears moves. If you have not witnessed this you must demand a performance. Oh and M does a great impersonation of it as well.
See you guys tomorrow. Have a lovely day!
Dantelope (one day we will beat the ballerina out of me)
Snatch 65, 65, 75, 75, 85, 85, 85
CJ commented that concentric movement was coming along but that poor OHS mechanics need to be addressed.
Great photo of the Northeast crossfiters that should have been up when it was raining the other day! Main site WOD was fun after the snatches today! (Does sarcasm translate through blogs?) Had to do it though needed to take a shot at freddy since he snuck me at the games! Any suggestions on what WOD Wink and I should do when I see him on Friday?
POS – I would go for Freddy’s revenge. I think you guys can take him! You’re a motivator for tackling the mainsite WOD after snatches. Get some!