it’s coming…

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Press 1 Rep Max

25Min time cap.

https://www.youtube.com/watch?v=03qM1CEvybc

video courtesy of ReebokCFONE

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

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WOD:

10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this WOD you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

For the 200M sprint, if you are in the Warrior PT tent, go out the front door, go to the side walk and head right.  Go to the end of the sidewalk(watch out for branches), turn around and return.  Find a pace that allows you to run out and back without stopping.  Walking will eat up a TON of the 10 minutes.

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