15 minutes Hang Snatch (full squat) technique work.
then…
8 min AMRAP of:
– Run 200m
– 16 Pistols (alternating)
– 8 Push Jerks (135/95)
-then (after 30 second rest)-
3 min ME Lateral Burpees (over bar)
Month: January 2013
Introducing The Box Squat
Today starts a new strength cycle focusing on the box squat. From a safety & performance standpoint, Box Squats are superior to raw squats in many ways. Here’s how to perform box squats with proper technique today:
- Always use the low bar back squat technique.
- Narrow your grip. This keeps your upper back tight.
- Widen your stance. Your feet should be wider than a regular squat stance.
- Turn your feet out about 30°.
- Keep your chest up, keep your gaze forward all while pushing your abs out.
- Push the hips back like your trying to find a chair to begin the squat.
- Keep your shins perpendicular to the floor and your knees pushed out.
- Lower yourself with control and sit on the box. Do not rock or touch and go!!
- Pause for a second and explode up from the box applying pressure through your heal and the outside of your foot.
Box Squat (Week 1)
– work up to a heavy triple
– 5×3 @ 80% of today’s heavy
then…
9 Minute AMRAP:
– 4 V-ups
– 8 HR push-ups
– 12 KB Swings (53/35)
Olympic Lifting Class
Need some specific work on the snatch and clean & jerk? Our first ever Olympic Lifting Class starts tomorrow, Saturday morning, at 9am.
TnG power clean; 5, 5, 5, 5, 5; rest 2 min
then…
For time:
– 25 box jumps (24/20) – step down
– 400m run
– 25 kb snatch 1.5/1 pood (right)
– 200m run
– 25 kb snatch 1.5/1 pood (left)
– 200m run
– 25 C2B Pull-ups
– 400m run
A. Split jerk; quickly build to a tough single (not a 1RM)
B. Drop to 80% of A and perform 6 sets of 2; rest as needed bw sets
then…
For time:
– 25 Wallballs (20/15)
– 50 Double-unders
– 20 Wallballs
– 40 Double- unders
– 15 Wallballs
– 30 Double-unders
– 10 Wallballs
– 20 Double-unders
New Classes for 2013
I hope everyone had a awesome and safe New Year! I also hope everyone is ready to refocus and reach your goals for 2013. If you have not thought up at least two goals, DO IT. A goal board will be up at the gym today for you to start writing them down for everyone to see. Examples of goals can be anything like stringing 10 double-unders together, to squatting 1.5x your bodyweight, to a sub 5 minute Fran. Having difficulty thinking of your own? Please talk to either coach to figure out what is best for you!
Thanks to everyone who completed the survey we sent out. In an effort to accomodate the wishes of our members, we have made a few changes to out schedule…
Scheduling Changes for 2013
There will be an addition of a couple classes and a rearranging of a couple more. PAY CLOSE ATTENTION TO THESE CHANGES. All changes will start next Monday, January 7th. Listed below is how the schedule will look from then on:
Regular CrossFit Classes
Monday
5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm
Tuesday
5:30am, 4:30pm, 5:30pm, 6:30pm
Wednesday
5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm
Thursday
5:30am, 4:30pm, 5:30pm, 6:30pm
Friday
5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm
Saturday
10:00am (free class)
Sunday
Closed
Olympic Lifting
Saturday
9:00am
Masters (ages 50+)
Tuesday
6:30am, 7:30pm
Thursday
6:30am, 7:30pm
Saturday
9:00am (varying days)
Please note the addition of the 4:30pm class on Mondays and Wednesdays (NOT Friday). Please note the addition of the 12 noon class on Monday, Wednesday, and Friday. Please note the subtraction of the 12 noon class on Tuesday and Thursday. Please note rearrangement of the morning classes to 5:30 and 6:30am (6:30am only MWF). This schedule is still subject to change but will be set by the weekend.
This means that we will have 4 extra classes per week. One of those classes will be the olympic specific class on Saturday mornings. If you wish to still join in with the 10am WOD after the OLY class, you can.
Strength:
3×16 front rack weighted barbell step-ups; as heavy as possible (20/16)
– rest as needed
For time:
Run 800m
3 rounds of:
– 20 HR Push-Ups
– 20 Jumping Squats (45/35)
– 20 KBS 24/16kg
Run 800m
Then…
Coach’s choice of core work