who’s this crazy guy?  Well, if you are at our 0530 class or 0630 class next week, you’ll be calling him “Coach”.  Get Ed’s back-story under our “Coach’s Bio” tab.  We will have bios on all our coaches shortly.

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:

Bench Press 1RM

25 Min Time Cap

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Video courtesy of the CrossFit Journal

Join Shane Sweatt and Laura Phelps-Sweatt of Westside Barbell and the Sweatt Shop as they demonstrate bench-press set-up and technique. Phelps-Sweatt’s best bench is an incredible 530 lb.

The first cue Sweatt has Phelps-Sweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury. She gets under the bar and lifts it to hold it over her chest, not her eyes. From there, she uses a straight-line path for the bar as she presses over her chest.

Sweatt points out how important grip is to the bench press.

“On the way down, she is breaking the bar. On the way up, she is spreading the bar,” Sweatt says. “Pretend like it’s a rubber band and you’re trying to stretch it—your hands aren’t going to move, but you’re pulling as hard as you can.”

Sweatt also points out Phelps-Sweatt’s wide legs and foot position.

“She is pushing into the ground. She is spreading the floor with her feet,” he says.

Sweatt demonstrates common faults with the bench press, including set-up, and provides points of performance coaches can use to maintain safe lifting.

According to Sweatt: “If you go to Westside Barbell, nobody has shoulder problems.”

He says the key is proper positioning.

“It takes the pressure off the shoulders and lowers your injury rate dramatically … and it allows you to create as much power and torque as possible.”  Click here to see the full video.

WOD:

“Reverse Cindy”

20 Min AMRAP:

15 Pull Ups

10 Push Ups

5 Air Squats

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