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Here’s something that’s super common in the Clean and Snatch…

In this first video you can see Barbie’s hips are a little lower to start and the knees are out over the bar (crowding). Then when she pulls watch for the bar to go around the knees on the way up.

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In this video we modified her starting position a tiny bit -  got her hips up/knees back/tensioning the hammies.  Still a tiny hiccup around the knees but you can see it is less severe. I think the second one is the best. Bar placement, sending the knees back and out when the bar breaks also contribute.

When we get the knees out of the way the bar is free to travel in a straight line. The lift is more efficient.

Give it a try!

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TedYou can’t say we don’t have any characters around here…

Hometown: Denbuh

Age: 217 in dog years

Occupation: Hospital $ stuff

When did you start CrossFit: Year ago

Favorite WOD: Huh?

Least favorite WOD: All of the above

Tell us about your sports and fitness background?
Got creamed in the 5A state championship football game once. Played a lot of hockey. Dabbled in everything else. I once ran a 44:08 in the Bolder Boulder which is good for a fat guy.

How did you first get exposed to CrossFit?
Wife made me

What was the first WOD that sticks in your mind and how did it feel?
Wodzilla. Why would you do that to people?

What sorts of changes have you seen in your body, health and fitness since starting CrossFit (before/after)?
My mobility and strength is way better. My diet sucks, so I can’t blame you for my huskiness.

What sort of life changes have you experienced as a result of your training that may have been unexpected?
Life changes? More like wife changes (wink wink).

Please share with us any favorite CrossFit/CrossFit Littleton moments.
Was pretty cool when Melissa called me “Ted’s Montana Grill”

Advice for people just getting started?
Leave your ego at the door. Something will humble you.

What are your hobbies, interests or talents outside of the gym?
I know my way around a kitchen (clearly). Just get me on a plane and put me somewhere exotic. I’ll figure out the details when I get there.

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GroupI think many people looking to improve fitness, lose weight, get healthier etc. end up considering the group class model. This can be compared to or considered along with the personal training/coaching model.

With the rise of CrossFit the group model has never been more popular.

Many people do well in the group setting and experience lasting change and an overall positive effect on their lives.

MANY do not.

I’m gonna tell you something that no one in the “biz” talks about online.

Lots and lots and lots of people have been sold a group membership that should have never set foot in a class experience.

We have done this at our gym! I beg forgiveness for this one and plead ignorance on many occasions. It has taken years for me to reflect on the casualties. All you ever hear about are the success stories right ;).

But I get it. Being a business owner I sympathize – the client will only tolerate the “cheapest” option and you have to put food on the table.

The $75/month spent at Starbucks on drinks that are exacerbating the situation, the $125/month spent on alcohol and the TRUE COST of THOSE things never gets flushed out or broached. No one wants to say it and no one wants to hear it.

I sympathize from the client’s perspective as well. All too often they are not leveled with about what it’s really going to take to affect long term meaningful change and there is no assessment or discussion of their individual needs and circumstance. Some people have VERY unique circumstances and requirements. And some people just don’t do well socially/mentally in a group.

There’s no mention of the inherent limitations of a one size fits all solution.

“Just wear this heart monitor and do this and keep your heart rate in this range and that will be the answer!”.

“Just do this workout on the board, hit it as hard as you can, if you can’t do the group weight just go lighter, and that will deliver you elite fitness!”

I’m sorry but it’s bullshit. And it’s going to let a LOT of people down.

It’s really tough to figure out. I know.

Unfortunately there is no such thing as one size fits all. For many it’s a disservice to be enrolled into that model, even negligent in some instances.

There are lots of reasons this ends up happening. Many facilities don’t have the competency to deliver anything more. Many clients are not interested in real change and the education, focus and commitment necessary to create that. Pills, gimmicks and simple, quick one size fits all solutions are far more palatable for the masses.

Ultimately you have to let people choose for themselves. I have done many a consultation where I’ve advocated a personal 1 on 1 coaching/mentoring experience only to have the client choose the group. Often this decision revolves around price.

And you know what? Sometimes they do well and rise to the setting. And you know what else? Lots of times we lose them. There I confessed.

Often times they will have paid hundreds and hundreds for months of training that they NEVER ATTEND. It drives me nuts and also makes me sad. Like we have failed them.

And so they move on to yoga perhaps or Zumba or something their friend’s friend is raving about and begin the cycle anew.

I will toot our own horn and say that you would be hard pressed to find a gym that delivers better more individualized and accommodating group programming and execution than us.

But so many folks need more: a strong one on one coaching relationship, proper assessment and the individualized program design that goes with that, an intimate understanding of their life and circumstances, comprehensive help and guidance with nutrition and lifestyle. Personal accountability!

So for all of you out there considering the options, consider carefully! Ask a ton of questions. Can you see how the question “how much is it?” contains the LEAST amount of information? (yes I understand this information needs to be disclosed) Engage. Flush out the competency of the person or facility you are considering. Are there options or is it a one “workout” fits all or “just go lighter then” type of deal. Be wary. Inquire about the pros and cons of the group and the possible value of other alternatives. Have your prospective providers worked with someone in YOUR situation before? What was their method and approach?

If someone can’t speak with you frankly and intelligently about this stuff it’s a BIG RED FLAG!

And if the group setting ends up being your cup of tea…AWESOME! Go forward and thrive. It can be a ton of fun.

If not, make sure and ask yourself some hard questions about the value of things, about the value of yourself and perhaps…how best to move towards ending the cycle of starting and stopping and starting something else and stopping and starting…

Ian Starr
Owner/Coach

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ChappyChapman doing some heavy yoke carries

“The trouble is, you think you have time.” – Buddha

All Levels
A.Banded Partner Front Planks, 45 Second intervals, 6 per person.

B.Upper Push/Gymnastics
T1 & T2: Strict Press @ 3111, 6-9 reps, 4 sets, rest 1:30.
T3: Strict Press @ 2111, 4-6 reps, 4 sets, rest 1:30.

+ Headstand Practice on the blue mats. Proper base, how to spot, etc.

Advanced Practice: 15 Mins Hand Stand, Hand stand walking, HSPU, Cartwheel, Round off practice

C. 10-25 Pull Overs (Bar) /Pull to Inverted on Rings/Skin the Cat/ Pull to Inverted in a ball/Candelsticks/Hollow Body Variations

Fundamentals
Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts

B. AMRAP in 10 Minutes @ 65-75%:
5 Pull-Ups
10 Push-Ups/Negatives
15 Squats

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KatyaWhat a trooper running in the rain

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

All Levels
A1. Squat
T1&2: Goblet Squats @ 3111, 8-12 reps, 4 sets, rest 30 sec.
T3: Front Squat @3111, 6-8 Reps, 4 Sets Rest 30 sec.
T4: Front Squat 4-3-2-1–4-3-2-1 ( Second 4321 heavier than first. No upper pulling, just get the FS work done)

A2. Upper Pull
T1&2: Alt DB Curls 8-12/arm, 4 sets, rest 60
T3&4: ME Chin ups (supinated), 4 sets, rest 60

B. AMRAP 2 mins Anaerobic (Fitness Pace 65-75% Aerobic):
20 DU’s/20 Singles
10 Burpees

Rest 6 mins

AMRAP 2 mins
20 RKBS
10 Sit Ups

Rest 6 mins

AMRAP 2 mins
20 STS
10 Wall Balls

Oly
C&J & Derivatives

Fundamentals
A.Press, Push-Press Instruction/Practice

B.8 Sets @ 65-75%:
6 Push-Press
4-6 Burpees

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BillMake sure you introduce yourself to Bill and Melissa visiting from Kansas. Thanks for stopping by and training with us guys!

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

All Levels
A. Single Leg
T1&T2: 10 Hip Bridges, activating the glutes, followed by 12-20 Walking BW/Wtd Lunges, 3 sets. Rest 90 sec.
T3: ESS @ 2011, 6-8 reps/leg, 3 sets, Rest 30-60 sec
T4: 8RM @ 3010/Leg, rest as needed.

B1. DB Rows, 8-12/side. Rest 30 sec.
B2. ME T2B/Strict Variation of K2E. Rest 90 sec. x 4.

C1. 2 TGU’s/Side
C2. Team Tire Flips, 2x Gym, rest 60-90 sec.
x5

Oly
Snatch & Derivatives

Fundamentals
A.Deadlift Practice

B.OTMEM for 10:
5-7 Ball Slams (even)
30 Single Unders (odd)

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