pic courtesy of CrossFit.com

WOD:

“CrossFit Total”
Three attempts at the following lifts:

Back Squat
Strict Press
Deadlift

Post combined total (as well as a breakdown of each lift) to Comments

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

Post highest successful 5 rep to Comments

Strength:

Front Squat
4×5 85% of 5RM

Post weight used to Comments

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

Post weight used to Comments.

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)

Post Back Squat weight to Comments

*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

Post time to Comments

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.