Tag: snatch

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The Week in Review AND Coming Up 10/9/22

I missed a week!!! What can I say? I am human after all.

Currently, a good handful of our little community is coming off that incredible competition last weekend. For a recap on everything we did, check back later this week!

This week, we saw some split jerks, deep power snatches and cleans, and that long recovery EMOM on Thursday. I am seeing huge improvements in your olympic lifting with all this breaking down of the movement.

If we’ve said it once, we’ve said it a million times- PATIENCE is key. Not only in the lift, but with yourselves. The clean and snatch are the two hardest movements to pick up because they are complex and require the use of both mind and muscle. This is NOT something that you master in 1, 2 or even 5 years. Be kind to yourself. You ARE improving!!!

Some highlights this week:

Somehow, Patrick showed up Monday and blew everyone out of the water AFTER competing for two days straight in the Valley. We’ve all heard of mom strength, but maybe there is something to be said about dad strength. Hmmm.

Callie came back to 5am!! While it won’t be every morning like before, she coached the Friday morning. And I can guess how excited they all were (since they have been missing her for months).

We had 4 new members join this week! If you see Cindy T, Jen K, Kelcie, or Lee in class, be sure to give them the big Kainos welcome we all love. And no, I do not mean a sweaty hug.

And Finally, coming up:

Sneak Peek

  • 10/10 Clean and Jerk!
  • 10/11 Front Squats
  • 10/12 Snatches and “Atlas” (NOT ATALANTA)
  • 10/13 Max Rep Step Overs, Pull-ups, Up Downs kind of day
  • 10/14 Cleans and (you’re welcome Jac) Wall Ball Shots
  • 10/1 Partner day

That’s all for now crew! Nice work this week!

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Preview

Coming Up 9/25/22

Well. We are coming out of the hang position on our Olympic cycle. But this week, we will add in the pause and pull. The Clean / Snatch Pull is CRUCIAL! The triple extension. (cue angels singing). Come with an open mind, ready to listen to some killer cues and possibly be a little humbled. I personally am every time we lift.

Holy macaroni! Madness in the Mat-su is THIS WEEKEND! I came in to scrub the floors and walked in to the Koalas doing a little team training. I cannot WAIT for all the Soldotnans to show up to this thing!

Sneak Peek

  • 9/26 Front Squats
  • 9/27 Cleans and BMU work
  • 9/28 Pausing Split Jerks
  • 9/29 Some Dumbbells and Doubles
  • 9/30 Snatches and “Double Down”
  • 10/1 Partner day

What day are YOU looking forward to?

Looking forward to another week with all of you!

OTHER NOTABLE EVENTS:

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, Hannah) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

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Preview

Coming Up 9/18/22

This next week, we will continue to dial in our hang Olympic work in both the strength portion and continue it into the metcon.

We are officially 2 weeks out from the Madness In The Matsu competition! We are SO excited to watch our teams go up against literally over a hundred other CrossFitters across the state. It’s going to be a fun and new challenge for a lot of them! Consider coming out to watch!!

Sneak Peek

  • 9/19 Hang Snatch
  • 9/20 Front Squats and “Flatline”
  • 9/21 Overhead work
  • 9/22 Farmer carry day!
  • 9/23 Hang Clean
  • 9/24 Partner day

I don’t know about you, but my jerk game needs some WORK! I am looking forward to getting into class for some coaching on the Split Jerk on Wednesday.

What day are YOU looking forward to?

Reminder- We are rolling into fall faster than you can say “winter“. Please take your shoes off BEFORE you walk on the black mats!

OTHER NOTABLE EVENTS:

9/24-9/25 CrossFit Gymnastics Course – CrossFit Northern Exposure
This course is designed for both coaches and athletes. It is a 2 day course that involves movement assessment, programming and scaling, and how to spot and self spot. We don’t get many courses in Alaska AT ALL, and this one is absolutely NOT only for coaches. If you want to step your gymnastics up a level, I highly encourage you to attend this!

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, Hannah) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

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Preview

Coming Up 9/11/22

First and foremost, a huge CONGRATS to Morgan and John! I am currently in Montana for their wedding and let me just say, it was something to marvel. We wish them all the best!

After a heavy week of testing, let’s bring a little skill work into the next one.

Sneak Peek

  • 9/12 Hero Workout (9/11) “Harro”
  • 9/13 Front Squats
  • 9/14 Snatches and HSPU
  • 9/15 Drop Jerks and Deva Ju!
  • 9/16 Clean work
  • 9/17 Dubs, Rowing and Wall Ball shots with a friend

Which day sounds like one you can attack the best? If I wasn’t in Montana celebrating the beautiful Morgan, it would be Thursday.

The workout on Monday is in honor of the Harro brothers. This workout is free to anyone that wants to drop in for it.

OTHER NOTABLE EVENTS:

9/17: CrossFit Redox Ergatta– CrossFit Redox
I am currently signed up for this one. Redox is needing volunteers / judges if you want to come spend a day in Anchorage watching us row indoors! This comp is great for beginners, or people nervous about competing. It’s just a few rowing workouts 😉

9/24-9/25 CrossFit Gymnastics Course – CrossFit Northern Exposure
This course is designed for both coaches and athletes. It is a 2 day course that involves movement assessment, programming and scaling, and how to spot and self spot. We don’t get many courses in Alaska AT ALL, and this one is absolutely NOT only for coaches. If you want to step your gymnastics up a level, I highly encourage you to attend this!

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, ) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

Categories
Review

The Week in Review 9/9/22

Our first week of September is done and we saw some amazing work this week! We kicked it off with some initial testing of our Clean and Jerk and Snatch. I would be lying if I said I don’t LOVE seeing some barbells getting thrown around!

Workout Wins
Wednesday was running and percentage based snatches. We saw SO MANY people giving it their all here and pushing for those RX numbers!
Thursday we got out the Runner, Rower, Bike, AND SkiErg. It ended up being quite the sweaty active recovery.

Strength Shoutouts
My BIG Shoutout this week goes to Courtney Abel. Like so many, the snatch is a frustrating movement. Wednesday, with a little push, she shut off the thinking and went past her limits to see a PR in the movement at 70#! Congrats Courtney! Your hard work really is paying off!!

As we gear up for fall, I want to send out a friendly reminder to change your shoes before going onto the black mats. As much as we all wish we had a paved parking lot…we do not. And all that sand and gravel creeps into our burpee space, leaving our sweaty shirtless bodies covered in a mess. No? Just me and Scott? Ha….

REMINDER THERE IS NO SATURDAY CLASS TOMORROW, 9/10!

GREAT WORK THIS WEEK, CREW!