WOD

Saturday, September 24th 2016

It’s all in the HIPS!!

(This video shows just how powerful our hips are when used properly.)

Want to clean, snatch or jerk more weight? Well guess what…. It’s all in the hips. A very common error in all three of these movements is “MUTED HIP FUNCTION”. If you have MHF, you are not utilizing the crazy amount of power that your hips are capable of producing and you are missing out on setting some sweet new PR’s. Practice opening your hips all the way before pulling.  It’s better to delay your pull then to get a head start before your hips. The HIPS are not only used for weightlifting, but 80% of what we do in CrossFit and out daily, can be made more efficient and less hard by utilizing our HIP power. [kipping pull-up, burpee, wall ball, snatch, clean, jerk, rope climb, hsp, kipping muscle-up, deadlift and a lot more utilize hip power]

Fitness/Performance

Barbell Conditioning

7 Rounds for Time…With a Partner…
20 Power Cleans (135/95)
20 Front Squats (135/95)
20 Push Jerks (135/95)
*only one partner may work at a time
*30m time cap

Open Gym

Gymnastics Conditioning

“JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push Ups

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Friday, September 23rd 2016

Eat to Perform

“If you want top-fuel- type performance, you need top fuel; you can’t just piss into the gas tank.” -Greg Glassman

Fitness

Accessory Strength

4×20 Single Arm Dumbbell Shoulder Press (10 each arm, alternating arms)
4×10 Dumbbell Bicep Curl (10 total, use both arms together on curls)

Conditioning

For Time…
200 Single Unders
100 Ab Mat Sit-Ups
50 Deadlifts (135/95)
200 Single Unders
*10m time cap

Performance

Accessory Strength

4×20 Single Arm Dumbbell Shoulder Press (10 each arm, alternating arms)
4×10 Dumbbell Bicep Curl (10 total, use both arms together on curls)

Conditioning

2016 CrossFit Team Series Event 2

For Time…
100 Double Unders
25 Toes to Bar
25 Deadlifts (225/155)
50 Box Jump Overs (24/20)
*10m time cap

Open Gym

Strength

Complete 5 sets of the following complex, going up in weight each set…
1 Hang Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat

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Thursday, September 22nd 2016

Why do we practice Olympic Weightlifting? 

These movements elicit a profound neuroendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development.

 

Fitness

Strength

3-3-3-3
Power Clean

Conditioning

“Double Grace”
60 Clean and Jerks for Time (135/95)
*12m time cap

Performance

Strength

Take 12 minutes to establish a 1 rep max Power Clean

Conditioning

“Double Grace”
60 Clean and Jerks for Time (135/95)
*12m time cap

Open Gym

Conditioning

For Time…
15 Deadlifts (225/155)
5 Rope Climbs (15’)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

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Wednesday, September 21st 2016

The CrossFit Dietary Prescription 

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

 

Fitness

Gymnastics Skills

For Time…
25 Strict Pull-Ups
*4m time cap

Conditioning

3 Rounds for Time…
21 Power Snatches (75/55)
15 Burpees
250m Run (2 laps)
*15m time cap

Performance

Gymnastics Skills

For Time…
10 Ring Muscle Ups
*4m time cap

Conditioning

3 Rounds for Time…
21 Power Snatches (95/65)
15 Burpees
250m Run (2 laps)
*15m time cap

Open Gym

Stamina

EMOM x 12
Even Minutes: 2 Pause Front Squats (115/80) *10 second pause at the bottom of each squat
Odd Minutes: 10 Toes to Bar *as unbroken as possible

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Tuesday, September 20th 2016

Pull-Ups or Chin-Ups? 

Which should I being doing, coach? Pull-ups or chin-ups? YES! The answer is yes. Do both. Having capacity at both grips is highly beneficial. Take note that you’ll see more pull-ups prescribed than chin-ups, because of the functionality of the overhand grip. You’ve probably never seen anyone climb up something (think mountain climbing) with a reverse grip, right? The overhand grip is arguably more functional. But the underhand grip is valuable as well, building the biceps and pectoral muscles needed for other coveted and functional movements like the muscle up. Do both during your warm-up and get proficient at each grip.

 

Fitness

Strength

7-7-7-7-7-7-7
Back Squat

Gymnastics Conditioning

3 Minute AMRAP
Strict Push-Ups

Performance

Strength

2-2-2-2-2-2-2-2-2-2
Back Squat

Gymnastics Conditioning

3 Minute AMRAP
Ring Dips

Open Gym

Conditioning

12 Minute AMRAP
250m Row
10 Hang Squat Cleans (95/65)
30 Double Unders

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Monday, September 19th 2016

Wall Ball Efficiency

Imagine a wall ball without technique, we are not breathing correctly, extending our hips properly jumping in our toes, bending our arms wrong…Let’s break the Wall Ball into simple movements.
1. We should keep all our weight in heels (never jumping with our toes, keeping the feet flat the whole time).
2. Our hips should always extend first doing 80%of the power.
3. Pressing that ball up just like a thruster up and out not in.
4. Receive the ball with arms straight at half of squat.
5. Synchronize your breathing always at one place at the top or bottom.

Fitness/Performance

Conditioning

Partner “Kelly”
Five Rounds for Time…
400m Run (3 laps)
30 Box Jumps (24/20)
30 Wall Balls (20/14) (10’/9’)
*only one partner may work at a time
*32m time cap

Open Gym

Strength

Establish a 10rm Overhead Squat

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Saturday, September 17th 2016

The Snatch and the First Pull 

“Instead of thinking about rushing the bar off the floor, try this: get set, tighten all the muscles in your body from your toes to your neck, then imagine you’re pushing your feet down into the floor and squeeze the bar upward with your arms straight and your back extremely flat.” -Bill Starr

Fitness/Performance

Conditioning

30 Minute TEAM AMRAP (teams of three)
800m Run
50 Power Snatches (95/65)
*only one teammate may work at a time

 

Open Gym

Strength

CrossFit Team Series 2016 Event 4
Take exactly 10 minutes to establish a 1 Rep Max Hang Power Clean

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Friday, September 16th 2016

Sumo Deadlift High Pull Safety 

Your shoulders MUST be back and down in the start and finish of the SDHP. If you have pain, or your shoulders are rolling forward when you are at the top, either (a) don’t go as high, or (b) widen the stance of your hands. Safety first!

Fitness

Gymnastics Skills

10 Minutes Practice: Pull-Ups (strict or kipping)

Conditioning

5 Rounds for Time…
15 Sumo Deadlift High Pulls (75/55)
15 Thrusters (75/55)
*13m time cap

Performance

Gymnastics Skills

10 Minutes Practice: Muscle Ups (strict or kipping)

Conditioning

5 Rounds for Time…

15 Sumo Deadlift High Pulls (95/65)
15 Thrusters (95/65)
*13m time cap

Open Gym

Accessory Strength

Crossover Symmetry Iron Scap Protocol
Then…
Complete 4 Supersets of…
A. 15 Single Leg Dumbbell Romanian Deadlifts (15 per side)
B. 15 Single Arm Strict Dumbbell Shoulder Press (15 per side)
* Rest 1 minute between rounds

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Thursday, September 15th 2016

A Power Clean Fault: Early Elbow Bend 

“The elbows are kept straight until after the jump begins. Pulling with bent elbows is a terribly common, unproductive habit that causes some of the pulling force to be absorbed in the straightening-out of the bent elbow. This results in highly variable pulling efficiencies, with differing amounts of force being transferred to the bar.” – Mark Rippetoe

Fitness

Midline Conditioning

3 Rounds for Time…
20 Tuck Crunches
20 Ab Mat Pike Sit-Ups
*7m time cap

Conditioning

10 Rounds for Time…
7 Power Cleans (95/65)
14 Stationary Lunges (alternating)
*14m time cap

Performance

Midline Conditioning

3 Rounds for Time…
20 Tuck Crunches
10 V-Ups
*7m time cap
(watch here to see demos of both movements)

Conditioning

10 Rounds for Time…
5 Power Cleans (155/105)
10 Pistol Squats (alternating)
*14m time cap

Open Gym

Conditioning

For Time…
5k Row

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Wednesday, September 14th 2016

Rebounding in the Box Jump

“Because Multi Modal General Physical Preparedness training prioritizes power output, many athletes will rebound their box jumps to complete their assigned work as quickly as possible. However, unless the athlete has specific competitive goals, discourage rebounding. Rebounding increases the risk of Achilles tendon injury, and for the general trainee, it’s not worth it.”
-Sean Manseau, author of By the Numbers

 

Fitness

Conditioning

23 Minute AMRAP
40 Air Squats
30 Strict Push-Ups

Performance

Conditioning

CrossFit.com WOD from Thursday, August 25th 2016
For Time…
50 Box Jumps (24/20)
25 Handstand Push-Ups
40 Box Jumps
20 Handstand Push-Ups
30 Box Jumps
15 Handstand Push-Ups
20 Box Jumps
10 Handstand Push-Ups
10 Box Jumps
5 Handstand Push-Ups
*23m time cap

Open Gym

Gymnastics Skills

For Time…
30 Bar Muscle Ups

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