Monthly Archives: December 2014

2014-12-18

OLYMPIC LIFTING WORK:

Power Clean
1. 3×5 Establish an unbroken 5RM
2. 1xME touch and go power cleans @ 85%

Try not to get wild with the footwork. There’s a tendency for athletes to receive the bar with wide legs as the weight increases. Instead, make sure the feet land in your normal squat stance position and get lower to catch the bar by bending at the knees. The reason why you fail on these sets should be because you went into a full squat. Remember…if it’s not full it’s power.

Strength:

A) Front Squat 4×5 Rest 60 seconds
B) 4×60 sec ME unbroken HSPUs Rest 60 seconds
A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform 60 seconds as many unbroken reps of handstand pushups as possible, then rest 60 seconds. Repeat until all sets are complete
Post highest successful weight from part 1 and reps from part 2 to Comments

It’s a little long but check out the video below on efficiency tips for Hanstand Pushups.

Video Courtesy of CrossFit®

WOD:

Complete for for time:
2010 African Regionals Team Chipper
50 Burpees
40 KB swings 53/35
30 Sumo Deadlift High Pull 75/55
20 Box Jumps 30/24
10 Deadlifts 275/185
100m Bear Crawl

Teams share the work for all movements how they see fit except for the bear crawl, both athletes must complete a 100m bear crawl

Post time to comments

2014-12-17

If you see Ed congratulate him on his 10# PR for the clean and jerk!
Unfortunately we don’t have video of it, but Kris and I were there to witness the glorious moment.

That being said, try to get your PRs on video and email them to jointstrike.crossfit@gmail.com or post them to our Facebook page here!

OLYMPIC LIFTING WORK:

Power Snatch
1. 3×5 Establish an unbroken 5RM
2. 1xME touch and go power snatches @ 85%

Post highest successful weight from part 1 and reps from part 2 to Comments

burpeeeee

Sorry no credit. This is an old pic I saved awhile ago. Thank you to whoever created this!

WOD:

3 Rounds for time of:
400m Run
*20 Burpee pullups

*If you’re feeling saucy you can sub the 20 burpee pullups with 7 burpee muscle-ups

Post time to comments

2014-12-16

OLYMPIC LIFTING WORK:

3-Position Clean (Hang, Above Knee, Ground) + 1 Jerk
5×1 Work to a heavy single

Post highest successful weight to Comments

 

We’re not snatching today but check out the video.  Jared Fleming’s consistency from warmups to a heavy single is outstanding.
Make sure your warming up with the same focus as if it was a PR.

Video courtesy of THE Jared Fleming

WOD:

3 Rounds:
2 Min AMRAP Row
30 sec rest
——————at the end of last rest, go straight to….
5 Rounds:
30 sec AMRAP GHD Sit Up
1 min rest

Score = Meters+reps
Post score to Comments

Video courtesy of CrossFit®
Video courtesy of CrossFit®

2014-12-15

Westside Brawl

pic courtesy of CrossFit 623

For those the haven’t registered yet for the 2015 Westside Brawl, get on it!  As of right now, there are 7 spots open in Female RX, 5 in Female Scaled, 5 Male Scaled, and 8 Male Teen (if you have any teenagers that want to compete).  Also, if you are looking to volunteer, sign up!  Click on the pic for more info.

 

OLYMPIC LIFTING WORK:

3-Position Snatch (Hang, Above Knee, Ground)
5×1 Work to a heavy single

Post highest successful weight to Comments

Goal is to not let go of the bar during the entire sequence

STRENGTH:

Back Squat
A) 4×5 Work to 5RM
B) 4×15 Box Jumps 24/20*

Post highest successful 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 5 Box Jumps, then rest 60 seconds.  Repeat until all sets are complete

WOD:

17Min AMRAP:
5 Muscle Snatches (95/65)
10 Cal Row * Dampner set @ 7
2 Muscle Ups

Post number of successful round to Comments

 

Scaling options:

– If Muscle Snatch weight is too high, use 70% of your 5RM Power Snatch from 10 Dec.  Click here to check

-If you cannot do Muscle Ups, perform 6 Pull Ups and 6 Ring Dips per round

 

Video courtesy of Will Flemming.  With the muscle snatch, you are getting the same explosion out of the hip, just there is absolutely no re-bend in the knees.  Simply let them bar get as high as possible and flip over to lock out.  Do not sacrifice form for speed on the reps though.  Still keep the body in proper position throughout the movement.

 

2014-12-13

Come out and join us at 1000 at the Warrior PT Center!

A group of us will also be doing a structured Olympic Lifting session as well as a fun (most likely team) WOD.

Join the fun! Get to know those in the JSCF community! Bring a friend!

Mark your calendars! 5 January 2015 marks the start of Joint Strike Weightlifting. Joint Strike Weightlifting is aimed at the development of power and strength (yes they’re different). The training is no different than other strength and conditioning programs except a core of the movements will be aimed at improving the snatch and clean and jerk. We believe that improved capacity in these movements results in improved athletic performance.

american open

photo courtesy of prnewswire.com

 

Lastly, congratulations to Darren Barnes who broke the American Record for the snatch in the 56k division with a 112k snatch at the Weightlifting American Open today. The fun continues tomorrow. To see the webcast, click on the above pic or click this link: American Open Live Webcast.

2014-12-12

Dec_Fit-2-Fight_Poster_Low-Res

DON’T GET LEFT OUT!  JOIN US TOMORROW MORNING AT THE COMMISSARY AND HELP A GREAT CAUSE!

Olympic Lifting:

Clean and Jerk
5×1

Ilya Ilyin with a world record 242kg Clean and Jerk to get you FIRED UP! That’s about 533# by the way.

Video courtesy of Hookgrip

Post highest successful single to Comments

WOD:

“Air Force WOD-Wingman Style”
For time:*
40 Thrusters (95/65)
40 Sumo deadlift high pulls (95/65)
40 Push jerks (95/65)
40 Overhead squats (95/65)
40 Front squats (95/65)

*This workout will be done in teams of 2.  Only one athlete can do the barbell movement at any time, but both athletes will perform four burpees at the beginning of every minute before moving on to the barbell work. Both athletes are able to move to the next barbell skill once the team has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then the team starts their four burpees. There is a 20 min cap.

 

Post time to Comments

2014-12-11

Olympic Lifting

Power Clean

1) 3×5 establish 5RM
2) 1 set of Max Reps@ 80% of your 5RM

Post 5RM and total reps of part 2 to Comments

Strength:

Squatting

Front Squat
A) 4×5 Work to 5RM
B) 5×45 sec Max Effort Unbroken Handstand PushUps*

**A and B work is done as supersets.  For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 45 seconds of Max Reps Unbroken HSPU, then rest 60 seconds.  Repeat until all sets are complete.

 

 Post 5RM Front Squat and highest unbroken HSPUs accomplished to Comments

 

WOD:

“Helen”
3 Rounds
400m Run
21 KB swings (53/35)
12 Pullups

Post time to Comments

2014-12-10

lu-snatchcombo-poster-web1

Olympic Lifting:

Power Snatch
1) 3×5 establish 5RM
2) 1 set of Max Reps @ 80% of your 5RM

-Keep the bar close to the body.
-Your feet shouldn’t go wider than where they are during a squat. If you start going wild and getting wide drop weight.

Post 5RM and total reps of Part 2 to Comments.

WOD:

5 Rounds for total time:
5 Deadlifts RX: (275/185) Scaled: (205/145)
15 Box Jumps RX: (24/20) Scaled: (20/16)

Rest 1:1–Rest however long it takes you to finish the round before moving onto to the next round. For example, if it takes you 1 minute to complete the first round you will rest 1 minute before starting the second. If it takes you 1 min 15 secs to finish the second you’ll rest 1 min 15 secs before moving onto the third and so on.

Score is total time.

2014-12-09

triple extension

Olympic Lifting:

 

2-Position Clean (Hang, High Hang) + 1 Jerk
5×1 Work to a heavy single

Post highest successful weight to Comments.

 

-Hang location is right above knee. High hang is right below the hip, also referred to as the power position

 

Take a look at the above picture.  This should be the position you hit right before you drop under the bar: Triple Extension.  Full extension of the Hips, Knees, and Ankles.  I know it’s a little hard to see here, but there is NO early arm bend either.  She is getting that bar airborne on pure triple extension!  This will make or break a successful clean.

 

WOD:

12 Min AMRAP:
100M Run
5 Chest to Bar Pull-ups
10 Overhead Squats (115/85)

Post total rounds completed to Comments.

2014-12-08

GET YOUR TEAM TOGETHER FOR THIS FRIDAY’S FIT2FIGHT EVENT AT THE COMMISSARY!!!  STOP BY THE TENT FOR DETAILS.

Olympic Lifting:

Halt Snatch (3 sec pause at below knee then hang)
5×1  – Work to a heavy single

Post Highest successful weight to comments.

Strength:

Back Squat
A) 4×5 Work to 5RM +5-10lbs from last weeks 5RM
B) 4×3 Broad Jumps (Max Distance)

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

 

Post Highest successful weight to Comments.

WOD:

Omar

pic courtesy of CrossFit HQ

“Omar”
For time:
10 barbell Thrusters 95/65
15 Bar-facing burpees
20 barbell Thrusters 95/65
25 Bar-facing burpees
30 barbell Thrusters 95/65
35 Bar-facing Burpees

Post Time to Comments.

 

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.