SATURDAY 081122

Clean and Jerk 1-1-1-1-1-1-1 reps

FRIDAY 081121

Run 5 K

Post time to comments.

TOP PERFORMERS

Now, let’s go from floor to overhead with the bar. Why?

1] Great for cardiovascular conditioning…try it and see!

2] True measure of strength

3] Impress your friends!

4] Get functional strength

5] Lift in REAL meets!

(The performance menu Journal)

FRIDAY 081119

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters OR Row
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

TOP PERFORMERS

WE WILL HAVE A FUNDAMENTALS CLASS THIS SATURDAY.

Can you tell me what the four joints that are needed to perform?

(spine,hip,femur,and fibula)

Once the joints, parts, and movements are clear we offer these three tidbits of biomechanics:

Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc…

The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity.

Do not let the pelvis chase the femur instead of the spine. We’ve referred to this in the past as “muted hip function” (Jan ‘03:5). We also call it “frozen hip” because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend.

Four parts, three joints, two motions, and three rules give our athletes and us a simple but powerful lexicon and understanding whose immediate effect is to render our athletes at once more “coachable”. We couldn’t ask for more. (Glassman)

Crossfit Journal

 Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night.”- Psalm 1:1-2

WEDNESDAY 081118

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

TOP PERFORMERS

Push Jerk

Dip (quick drop of the hip)

Drive (rebounding extension of leg and hip)

Press and dip (press overhead while dropping hip again

Rise to full extension (extend hip and leg again)

Lower bar to shoulders and repeat

More functional, efficient, and effective than the push-press, this is an important lift .

On both the push press and jerk the “dip” is critical to the entire movement. It may come as a surprise to some that the dip is not a relaxed fall but an explosive dive. The stomach is held very tightly and the resultant turn around from dip to drive is sudden, explosive, and violent.

The Crossfit Journal (Glassman)

TUESDAY 081117

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

TOP PERFORMERS

MONDAY 081115

Back Squat 5-5-5-5-5 reps

Post loads to comments.

“For Christ died for sins once for all, the righteous for the unrighteous, to bring you to God. He was put to death in the body but made alive by the Spirit,”- 1 Peter 3:18

SATURDAY 081114

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

TOP PERFORMERS

Overhead Squat

Grip as wide as needed

Go slowly

Head up!

Stay on heels

Break parallel

The overhead squat is an important stretch, perfect for warmups, integral to the snatch and will expose most functional inflexibility and any mechanical deficiency in your squat.

FRIDAY 081113

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

MOD for this workout is 3 pull-ups and 3 dips for each muscle up!

TOP PERFORMERS

Squats and Muscle-ups

The air squat can be the hardest to overcome for some sedentary athletes.  If you sit at your desk all day or drive in your car most of the day you could very well find yourself in the same position.  The number one fault with the air squat is tight hamstrings!! 

The Muscle-up is the hardest gymnastic movement that we do.  If you can do one then your on your way.  If you can not perform a muscle -up than I suggest you begin working on the progression. You can use a box with your feet on it. This cuts your Body weight in half!! Make sure you get with one of our great coaches to show you.

WEDNESDAY 081111

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

TOP PERFORMERS

Great Job on the constantly varied training!!

Routine!!

There is no ideal routine! In fact, the chief value of any routine lies in abandoning it for another. The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. It is in this sense that the CrossFit Program is a core strength and conditioning program. Anything else is sport specific training not core strength and conditioning.

Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.

This is not a comforting message in an age where scientific certainty and specialization confer authority and expertise. Yet, the reality of performance enhancement cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.

Crossfit Journal Greg Glassman

TUESDAY 081110

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

TOP PERFORMERS

TRAVIS ATTEMPTS 285 POWER CLEAN!!

The extraordinary value of gymnastics as a training modality lies in its reliance on the body’s own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio. Unlike other strength training modalities gymnastics and calisthenics allow for increases in strength only while increasing strength to weight ratio!

Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.

MONDAY 081109

Power clean 1-1-1-1-1-1-1 reps

Top performers

Can you tell the difference between clean, power clean, Hang clean,and squat clean?

If you were to make it to a fundamentals class you would know!! We are having one this weekend be sure to come on Saturday at 10-12:30! It will be so much fun!!