2015-01-16

2015Open

pics courtesy of CrossFit.com

Registration for the CrossFit Open is Live!  Click on the above pic to register.  Also, go to the Games web page, and look over the rule book.  If you fit the criteria to call Joint Strike CrossFit your home base, choose us as your affiliate.  Might as well do it.  The Open WODs (when released) will be our WOD most likely the morning after the release.  Get ready for fun!  No, it’s not mandatory to register, but why not take a shot?  What do you have to lose?

Olympic Lifting:

Snatch
5×1 Heavy for the day
Clean and Jerk
5×1 Heavy for the day

Post highest successful weight for both to Comments

Spend no more than 15 minutes completing 5 Snatches and no more than 15 minutes completing 5 C&Js.  Go heavy, but keep yourself in the time caps.

Strength:

Pause Front Squat*
4×3

Add weight each set

Post highest successful weight to Comments

*5 second pause at the bottom of each rep

WOD:

Team DT

Teams of Two*

5 Rounds For Time:

24 Deadlifts (155/110)
18 Hang Power Cleans (155/110)
12 Push Jerk (155/110)

*One person working at a time

DTIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

2015-01-15

Man I can’t wait for these to drop!

Nike Metcon 1
Photo courtesy of Rogue Fitness

Olympic Lifting:

4×3 Touch and Go Power Snatch
4×3 Touch and Go Power Clean and Push Jerk

Post highest weight used for both to Comments

The bench press is one of the most popular lifts for developing strength. Everyone does it, correct or not, due to its perceived ease. You just lie on the bench and go right? (rhetorical question) Wrong. Check out Shane Sweatt give some tips on benching in the video below.

Video courtesy of CrossFit®

Strength:

A) Bench Press 3×3 to establish a  3RM, then 1×3 @ 95% of 3RM, 1×3 @ 90% of 3RM
B) 5×5 Tempo Pullups 3 count hold with chin over bar

Post 3RM Bench Press

*A and B work is done as supersets. For example, perform a set of 3 Bench Presses rest 60 seconds, then perform the 5 Tempo Pull Up, then rest 60 seconds. Repeat until all sets are complete

WOD:

EMOM for 10 Min

5 Handstand Push Ups
25 Double unders

Post successful reps (highest can be is 300)*

*If you cannot get all reps done in the 1 minute time cap, finish the round you are in and then rest the remainder of that current minute.  You will start at the beginning of the next minute.  Ex: I get to 20 DUs at the end of minute 4.  I finish my remaining 5, reps then rest the remainder of minute 5, then start up again at the beginning of minute 6.  So, my score for minute 5 was zero.  If I finish all the remaining minutes successfully, my score will be 270.

2015-01-14

Champion

pic courtesy of Nike.  Want to talk about self doubt for a second.  Yes, what we do is meant to be fun, as it should be.  Yet, time and again, I see frustration on the faces of our athletes when they feel the movement they are doing or the weight is too much.  They start second-guessing themselves.  They start wondering what others think.  Don’t let that happen to you.  Believe in you.  Do what will make you a better athlete.  Without confidence, would the Buckeyes have been able to silence all the critics and beat teams no one expected them to beat?  Nope.  Win the battle in your head.

CAN!

Oh, and O-H!…… 🙂

Olympic Lifting:

Push Jerk
1. 3×3 to establish a  3RM
2. 1xMax Unbroken Reps @ 80% of 3RM

Post 3RM to Comments

For the set of unbroken, you should not stop at the bottom of the movement longer than a one-second count.  To string the reps together, get used to as soon as the bar touches your shoulder, bend the knees to absorb the shock, and then shoot right back up.  Stretch reflex.

Strength:

A) Back Squat 4×3 Work to a 3RM
B) 4×10 AHAP (As Heavy As Possible) Unbroken Turkish Get Ups (5 ea arm)

For the unbroken TGUs, complete the 5 for one arm without putting down the kettlebell then switch to the other arm and complete 5 reps before putting the kettlebell down. Don’t rush the movement. Stay solid through each position.
Post load for heaviest set of Back Squats and heaviest successful TGU  weight to Comments

*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Turkish, then rest 60 seconds. Repeat until all sets are complete.  Remember, goal is to increase weight on both lifts each round.

 

Video courtesy of CrossFit.com.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

WOD:

Open Flashback:

13.1

In 17 minutes complete as many reps as possible of:

40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
AMRAP Snatch (210/120)

 

Post total reps completed in 17 minutes to Comments

Video courtesy of Games.CrossFit.com

On the Snatches, don’t get so caught up in getting reps done that you allow your back to round and form go to crap.  Every rep, use that full hip extension.

 

2015-01-13

Olympic Lifting:

2-Position Clean+1 Jerk  – Low Hang (below knee) Hang (above knee)
1.  3×1 to establish 1RM for the complex
2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

 

Post 1RM to Comments

Strength:

Today we are introducing a movement that a majority may not have done.  If you don’t feel comfortable attempting it you can sub the heaving snatch balance with 2 Snatch Push Presses into 2 Overhead Squats. For those of you familiar with the snatch balance, this is not the same movement. Your feet do not move in a heaving snatch balance. Your feet will be the same width as if you were catching/squatting. Then with the bar in a high bar back squat position (on your traps) dip to the same depth as a jerk and drive the bar up off your traps and push yourself down into a squat and catch the bar overhead with arms locked out. Don’t stand until you and the bar are stable. See video for demo.

a. Heaving Snatch Balance 4×2 est 2RM

b. 4×5 Tempo Rig Dips (3 count pause at top then 3 count to lower, explode out of the bottom)

 

Post load for heaviest set of Heaving Snatch Balance

*A and B work is done as supersets. For example, perform a set of 2 Heaving Snatch Balances. rest 60 seconds, then perform the 5 Tempo Ring Dips at the above pace, then rest 60 seconds. Repeat until all sets are complete

WOD:

28-14-7

RingPush Ups
Toe2Bar
Box jumps (24/20)*

*Run a 400M run after each set of box jumps

 

Post time to Comments

2015-01-12

BenBig Happy Birthday to Coach Ben Gantt!  If you see him, tell him Happy Birthday!…and to do his birthday burpees 🙂

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 to establish a 2RM
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

 

Post 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 100% of 1RM Snatch
B) 5xMax Effort Handstand Walk

Post longest HS Walk to Comments

*A and B work is done as supersets. For example, perform a set of 5 Snatch Pulls rest 60 seconds, then perform a Max Effort (distance) Handstand Walk, then rest 60 seconds. Repeat until all sets are complete

Videos courtesy of Gymnastics WOD.  If you aren’t that experienced in HS Walk, try going through these progressions.  In this video, Gymnastics WOD’s Carl Paoli breaks down the progression for the Handstand Walk. The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk. To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box. Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

 

In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk. This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

 

WOD:

7 Min AMRAP
10 Thrusters (95/65)
5   Pull Ups

3 Min Break

7 Min AMRAP
10  Pull Ups
5   Thrusters (95/65)

Try to match scores

Post both scores to Comments.

 

 

2015-01-09

Olympic Lifting:

Snatch
5×1 up to 80% if feeling good
Clean and Jerk
5×1 up to 80% if feeling good

Strength:

Pause Front Squat
4×3

Video courtesy of Gordon Heany. Olympic great, Dmitry Klokov performing an amazing 5 second pause on a quarter of a ton front squat.  Luck you, you guys only have to do 3-second.

Pause at absolute rock bottom for a 3-count (1 one thousand, 2 one thousand, 3 one thousand) then stand.
As soon as you stand go straight back down for another 3-count. Do this for each rep. Try not to lower to slowly into the squat. Rest 2 minutes between sets.

WOD:

team-wodpic courtesy of CrossFit Rebels

Team Chipper!

In teams of 2 for time complete:
100 Double Unders
50 Kettle Bell Swings (53/35)
40 Toes to Bar
30 Handstand Pushups
20 Ground to Overhead (135/95)
1000m Row

One athlete works at a time

For the ground to overhead, the bar travels from the ground to overhead anyway but must end up overhead with arms, hips and knees locked out.

2015-01-08

Olympic Lifting:

Power Snatch
4×3 touch and go
Power Clean and Push Jerk
4×3 touch and go

One thing that prevents athletes from being able to handle larger loads with these touch and go power cleans/snatches is not using the hookgrip. Utilizing the hookgrip enables you have better grip on the bar and prevents grip fatigue which in turn allows you to……yup you guessed it….hang onto the bar longer. Be warned, it is uncomfortable when you start off using it. It’s okay though. It builds character.

hook-grip-480x450pic courtesy of CrossFit TNT

 

Let’s review.

The hookgrip:
1. Stronger grip
2. Substantially less grip fatigue
3. Builds character

Check out the video for more.

Video courtesy of CrossFit®

Strength:

A. Bench Press-3×3 est 3RM then 1×3 @ 95%, 1×3 @ 90%
B. 5xMax Effort unbroken strict pullups

A and B work is done as supersets. For example, perform a set of 3 Bench presses rest 60 seconds, then perform the a set of max effort unbroken strict pullups, then rest 60 seconds. Repeat until all sets are complete

WOD:

As mentioned last week, leading up to the 2015 CrossFit Worldwide Open, we will flashback to WODs from past Opens for fun and to help you gauge where your fitness is at.  Enjoy!

Flashback to 11.2

15 Min AMRAP
9 Deadlifts(155/100)
12 Hand Release Pushups
15 Box Jumps (24/20)

 

Video courtesy of Games.CrossFit.com

Former Games Director (now NPGL Prez) Tony Budding going over the movement standards for this WOD.  It’s an AMRAP, so pace yourself.  Don’t come out of the gates too fast or you’ll be sucking wind fast.

2015-01-07

Olympic Lifting:

Push Jerk
1. 3×3
Establish a 3RM
2. 1xMax Effort @ 75% of 3RM

 

Video courtesy of Rogue Fitness.  For Push Jerk, remember, Jump, Punch, Land.  Use those hips to get the bar moving!

 

Strength:

A. Back Squat-4×3 heavy but not maximal set of 3
B. Back Extensions-4×10

 

Post load for heaviest set of Back Squats

*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Back Extensions, then rest 60 seconds. Repeat until all sets are complete

WOD:

3 Rounds for time of:

6 – 50 yd shuttle sprints
12-  Dumbbell Squat Cleans (40/25)
18 – Ring dips

 

shuttle sprintpic courtesy of King Sport Training

For Shuttle Sprints, sprint 25yds, plant foot to change direction, and sprint back to start line (=one 50 yd shuttle sprint)

 

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen shows how to do a proper Dumbbell Squat Clean.  He goes into the hang squat clean after, but for today, we are doing full cleans, so start from the ground every time.

2015-01-06

Ed

Coach Ed getting his WOD on at CrossFit Great Neck, Long Island, NY.  Big thanks for their box letting Ed jump in for a free WOD.  If you are ever in their area, check them out.  Click on the pic to see their website.

Olympic Lifting:

2-Position Clean – Low Hang (below knee), then  Hang (above knee)
1.  3×1
Establish a 1RM of complex

 

then…

2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post 1RM to Comments

Strength:

A.  Snatch Grip Push Press – 5×2  to establish 2RM
B. 5 x Max Effort Unbroken Ring Dips

 

Post highest unbroken Ring Dips set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Grip Push Press rest 60 seconds, then perform the Max Effort Unbroken Ring Dips, then rest 60 seconds.  Repeat until all sets are complete

WOD:

12:00 AMRAP of:

Row 40 Calories
30 Box Jump Overs (24/20)
20 Deadlifts (225/155)
10 Alternating Pistols

 

Post total rounds/reps to Comments

2015-01-05

CrossFIt Open 2015

pic courtesy of Games.CrossFit.com

Did you know registration for the 2015 CrossFit Open starts January 15th?  Click on the above pic for more info.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 – (establish 2RM in these sets)
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

Rest no more than 90 seconds between sets

Post new 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 95% of 1RM Snatch
B) 5xMax Effort Unbroken Strict Handstand Push Ups

Post highest unbroken HSPU set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the Max Effort Unbroken HSPUs, then rest 60 seconds.  Repeat until all sets are complete

WOD:

5 rounds for total time of:

15 Burpee Kipping Pull Ups
20 Unbroken* Wall Balls 20/14

Rest 1:00 after each round

Score = total time

* If you drop the ball at any time during your 20 reps, you must start back at 1

 

Video courtesy of CrossFit FBC.

The Burpee Kipping Pull Up is just what the name implies.  Do one burpee, get up, and your jump, grab the pull up bar, BUT, let your arms go to pull lockout at the bottom and then do a kipping pull up.  What I don’t want to see is coming off the burpee, jumping to get the bar and pulling right away, using the momentum of your jump to help on the pull up.