Olympic Lifting:

High Hang Clean & Jerk
5×1 @ 70% 1RM

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video courtesy of CoachGPredators.

Just like yesterdays high hang snatch, pick the weight up, stand tall, then get a slight dip (butt back, chest up knees not inward), then EXPLODE into triple extension, drop under the bar FAST, come up, set up for the jerk, slight dip (chest up), then EXPLODE up letting the momentum take the bar upwards, and drop under the bar FAST to either a power or split jerk.  Catch the weight good and stable, then stand all the way up.   NOTE:  If doing split jerk; once you catch it in the split, bring your front foot back halfway, then bring the back foot to meet the front foot.  Don’t bring the back foot forward first.  Doing that can cause you to make the weight travel forwards, which could mean crashing down in front of you prior to standing all the way up.

WOD:

“Nancy”
5 Rounds For Time

400M Run
15 Overhead Squat (95/65)

Executing the Overhead Squat
-Maintain active shoulders, your armpits should be facing forward throughout the movement
-Make sure elbows are locked
-Butt goes back then down.
-Keep weight in the heels
-Maintain lumbar curve with chest up
-Keep constant upward pressure on the bar
-Head in neutral position
-Full extension at the top

Common faults
-Weight shifts to balls of feet
Fix: Pick up toes slightly throughout movement
-Not Low enough
Fix: Use medicine ball to sit on when performing the squat. Do not bounce off medicine ball.
-Knees cave in
Fix: Actively try to push your knees out throughout movement
-Bar goes forward
Fix: Push up on the bar throughout movement. Keep elbows locked out

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pic courtesy of CrossFit.com

WOD:

“CrossFit Total”
Three attempts at the following lifts:

Back Squat
Strict Press
Deadlift

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For more description on why it is important to establish these numbers, click on the above picture.

REMEMBER: You get Three and ONLY Three attempts on each lift, so warm up properly, use warm up sets correctly, and be smart in weight jumps on your attempts.  A good rule of thumb for this one is, on your attempts, attempt 1 should be something you KNOW you can get (below 1RM), attempt 2 should be something you SHOULD get (current 1RM or just below), and attempt 3 should be something you WANT to get (new 1RM).  But go by feel.  If the first lift was close enough to your 1RM and it felt like there was no weight on the bar, you COULD go over your current 1RM on attempt 2.  just know your body and don;t sacrifice form for higher weight.

Video courtesy of Dave Lipson.  Movement standards for your three lifts.

Happy New Year!

Note: The Fintess Center is closed today, but fear not.  Today, to help you “recover” from last night, our WOD will be an active recovery that will prep you for tomorrow’s CrossFit Total.  If you are able to find a friend with weights in their garage, do the Oly and Strength potions.  And if you want to have folks over to do those with you, leave info int he Comments section.

Olympic Lifting:

Power Clean
3×5 work to heavy 5 for the day

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Strength:

Front Squat
4×5 85% of 5RM

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WOD:

Video courtesy of Joe DeFranco

“Joe DeFranco’s Limber 11”

Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch

As you saw in the video, take your time on each movement and make the mobility work for you.  These are things we recommend you start doing on a daily basis in your free time.  Remember, getting fitter isn’t just about hitting it hard in the gym.  Nutrition and recovery are HUGE!  In truth, there is no such thing as overtraining, but there is a such thing as under recovery.

ATTENTION:  We are still working to get dedicated class times for Joint Strike CrossFit, but until that happens, we will continue to post a program geared to improve overall fitness and work on prep for the CrossFit Open.  This week will consist of numerous Benchmark WODs and lifts to give you a good baseline to go off of as we continue to progress.  Please make time this week to get these in.

pic courtesy of Chino CrossFit

Lots of squats going on today.  So, before you do yours, compare your form to the form of this toddler.  We’re born with perfect squatting technique.  Why do we lose it as we get older?  If your squat  doesn’t hit these points of performance, work on it prior to hitting the work today!

Olympic Lifting:

High Hang Snatch
5×1 @ 70% 1RM

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https://www.youtube.com/watch?v=czGJMUhXv2w

Video courtesy of CrossFit Murfeesboro.  Remember, the high hang is just below having the hips open.  In the video, the athlete is able to pull the weight from block so his path to the high hang is shorter and easier to get to (anyone good at woodwork, I’m sure the gym would love to get a set of snatch/jerk blocks for Christmas….just sayin’….) off the blocks.  Today, I suggest picking the weight up, standing up all the way, then while keeping your shoulders locked back, chest up, get a slight dip (load up hamstrings) in the hips and knees.  You’re now in the high hang.  From here, EXPLODE up, and then drop under the bar FAST!

Strength:

Back Squat
A) 4×5 85% of 5RM

B) 4X8 Box Jumps (30/24)

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*A and B work is done as supersets.  For example, perform a set of 5 Back Squats rest 60 seconds, then perform the 8 Box Jumps, then rest 60 seconds.  Repeat until all sets are complete

WOD:

“Elizabeth”
21-15-9

Clean (135/95)
Ring Dips

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This WOD should be a SPRINT, but don’t lose form for a better time.  Cleans can be power, full squat or muscle, as long as you end with hips and knees fully open and elbows in front of the bar.  For the ring dips, at the bottom, your shoulders should make contact with the rings and at the top, arms should be fully locked out.

pic courtesy of afterthekidsleave.com

Show of hands, with the Holidays upon us, how many of us will be thinking this when we sit down for a dinner with family and friends?  I’ll be the first to admit to it.  But, there are some good tips to keeping things healthy and still being happy on Christmas.  Click on the pic for a good post from Block CrossFit

Olympic Lifting:

Halt Clean + Jerk
5×1 @ 80% 1RM

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Come to a complete dead stop just below the knee, hold for a two-count before finishing your clean.

WOD:

“Diane”
21-15-9
Deadlifts 225/135
Handstand Push Ups

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Video courtesy of CrossFit Games.  From the 2012 SoCal Regionals, Kristen Clever hitting a world record of 1:54.  Yes, she’s a beast.
But, watch the first set of HSPU.  Kristen pistons out strict while her competitor does kipping.  why does Kristen do a version that is more taxing in the long run?  1) she’s beyond a badass 2)if you can get them all in, it is quicker.  That being said, if you know you can’t do that many strict HSPU unbroken, I suggest kipping to leave something int he tank for the later reps.  Yes, this is meant to be a sprint, but don’t blow out early!

Olympic Lifting:

3-Position Snatch
5×1 @ 80% 1RM

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Strength:

Back Squat
 4×5 80% of 5RM

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WOD:

5 Rounds For Time:
1 Min AMRAP KB Swings(1.5/1)
1 Min Rest
1 Min AMRAP Goblet Squat (1.5/1)
1 Min Rest

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OLYMPIC LIFTING WORK:

Snatch
5×1

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Goal today, don’t make a 1RM your ultimate goal, but make each attempt perfect.  Jump up weight if it feels easy, but don’t bite off more than you can chew.  Make machanices perfect.

WOD:

pic courtesy of hotshots19.crossfit.com

“Hotshots 19”
6RFT
-30 Air Squats
-19 Power Cleans at 135/95
-7 Strict Pullups
-Run 400m

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video courtesy of CrossFit HQ

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families