Saturday, February 20, 2010

CF Snatch CFE 2 x 7 : 2

This morning we did a Crossfit WOD; 10 minutes to a max snatch. A snatch is an olympic lift; you start from the ground, lift and jump it overhead. This was one of the eight workouts from the 2009 Crossfit Games. It's a highly technical lift, requiring strength, speed, core stability, balance and coordination. We spent our 10 minutes working on the lift and its progressions. From pvc we went to sand-filled pvc (about 5#,) then added small weights. Final Score:
KW: 10#
CW: 17.5#

This afternoon we did a Crossfit Endurance WOD. We have been doing mostly the traditional long distance workouts along with technique lessons, mainly because our technique needed so much work. Now that we've got that somewhat squared away, we can restart with the workouts.

We've got some specific drills to hit every time we go skiing. They focus mostly on balance.
1. Warmup skate, no poles.
2. Skate with poles across back, hooked in elbows. Practice forward lean.
3. No poles, only one ski on in track. Push off with other foot, glide as long as possible.
4. V4: pole twice on every glide (we did this one after the WOD)
Both of us are less strong and able to balance than on our right sides. The drills improved our performance today, though. Yippee!

Because of the bootprints, we did everything on the dog loop; it gets kind of chewed up anyway. It also made a nice 7 minute loop for the WOD.

Today was an interval WOD: 2 x 7 minutes on, 2 minutes off, going for distance.
Here's the data:

Name:Dog loop: Interval 1
Date:Feb 20, 2010 4:00 pm
Distance:1.40 kilometers
Elapsed Time:07:24.2
Avg Speed:11.4 km/h
Max Speed:17.4 km/h
Avg Pace:05' 16" per km
Min Altitude:219 m
Max Altitude:251 m
Start Time:2010-02-20T21:00:49Z
Start Location:
Latitude:47.106530º N
Longitude:88.559024º W
End Time:2010-02-20T21:08:13Z
End Location:
Latitude:47.107766º N
Longitude:88.562176º W

Click on this link to display the track in Google Maps. This link will be valid until Mar 22, 2010 2:33 PM PDT.

Name:Dog loop, Interval 2
Date:Feb 20, 2010 4:09 pm
Distance:1.43 kilometers
Elapsed Time:07:19.1
Avg Speed:11.8 km/h
Max Speed:15.2 km/h
Avg Pace:05' 06" per km
Min Altitude:203 m
Max Altitude:243 m
Start Time:2010-02-20T21:09:38Z
Start Location:
Latitude:47.107601º N
Longitude:88.561547º W
End Time:2010-02-20T21:16:57Z
End Location:
Latitude:47.108258º N
Longitude:88.562642º W

Click on this link to display the track in Google Maps. This link will be valid until Mar 22, 2010 2:32 PM PDT.

Kirsten was about 25m ahead of me both times. A pretty consistent pace.

I've also been working on the transfer of weight and energy, especially off of my left ski. In our last lesson (no blog entry, oops! It was last Wednesday night; We worked almost all on balance. I was terrible. 'Guess that means I need to work on balance!) I noticed my left ski washing out on every stroke, mostly at the tip. It's important - every sideways slide is energy spent and lost - it won't send you forward. From our lesson we figured out that not only was there an incomplete weight transfer, but I was coming up too vertical; the pushing ski was so flat on the snow it would just slide out. Today I got another thing entirely. I started with the keeping the hips low thing, but then got a feeling of carving a turn with the front of the ski. I have no idea what else I was doing, but it seemed to work, carrying more energy into the next skate. Yippee #2!

That's all for now.



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