S/S/S:

If you missed Monday, Tuesday, or Wednesday complete that day’s S/S/S portion; otherwise:

10 minutes to practice Muscle Snatch Triples.

Work up to 80% Snatch 1RM

Video courtesy of TheAnvilAthletics.com   Summer Krasinski of the Anvil Athletics performs the muscle snatch.

WOD:

10! (10,9,8…1)– Plyo Push ups (45/25)

1! (1,2,3..10)– Power Snatch (95/65)

100M Run (1 each round)

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If you haven’t done so yet, get your team of 4 together for the EOD Warrior Fitness Challenge!  It goes down 2May at the ATSO/EET Training Center.  To sign up, please contact Sherri Biringer at the gym.  For a little video with some more info on the EOD Fitness Challenge, click on the below pic.

S/S/S:

Beginner: Deadlift 1×5, 1×5+

@ 75% 1RM (set 2Apr)

Intermediate: Find Deadlift 5RM

15 min time cap

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Anyone with less than a year of training under your belt, you should do the beginner rep scheme.  For those over a year of training, go with the intermediate rep scheme.

For the beginners, the last set says 5+, meaning hit at least 5 reps.  Once you get to five, keep going until you can no longer complete safe, successful reps.  We (the coaches) will be watching you.  If we see your form break waaaaaaayyyyy down, don;t take it personal if we tell you to put the weight down.  We’re looking out for your safety.

WOD:

10 min Mobility Work  

Work on anything that is sore, then…

10 min Pistol Work

https://www.youtube.com/watch?v=FQsdqNs6qEQ

Video courtesy of CrossFit Team Offutt Tactical Fitness.  For those having trouble with pistols, this is a great drill to build stability.

S/S/S:

Back Squat

5×5 @ 70% 1RM

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Reminder, 1RM was set on 30Mar.  Click link for a refresher

WOD:

4 Rounds:

3 Muscle Ups

6 Clusters with 65% of C&J 1RM

9 Burpees over bar

12 Deadlifts w/Cluster weight

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Cluster = Squat Clean + Thruster

Also, 1RM for Clean and Jerk was done on 9Apr.

Scale Options:

Muscle Ups – burpee to kipping pull up

If form breaks down too much at 65% of your 1RM, drop down to 50%

Pic courtesy of Luke AFB.  Coach Sherri observing Lt Tanner Lee in kipping pull ups.  The latest addition of the Thunderbolt Newspaper has a nice article on the Tactical Fitness Classes written by your own Coach Kris.  Check out a copy around base or see an electronic one here ( Thunderbolt 4-10-2015.)  Look under the Sports section for the article.

S/S/S:

Press

5×5 @ 70% of 1RM

Reminder: 1RM was set 31Mar.  Click on link for refresher.

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WOD:

15 Min AMRAP:

400m Run

50 Double unders

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Coach Ben as part of Team “Floss Like a Boss” during the Viking Challenge at the base track last Friday.  Lots of running!  Good times!

For those new to CrossFit or new to competing, the Desert Warrior Competition Series is a great place to start!  There will be beginner, intermediate, RX, and Elite divisions.  Everyone will have a good time!  Would be great having a big JSCF presence out there!

S/S/S:

Floor Press

5X3

Use 65% of Bench Press 1RM (from 3Apr)

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Video courtesy of Supertraining.tv   Mark Bell from SuperTraining Gym and Brandon Lilly discuss floor press technique and the importance of incorporating this accessory movement into your bench press training routine.

WOD:

3-6-9-9-6-3:

Ring Dips

Plyo Push Up (one plate, side to side)

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Video courtesy of SSD.  So, set up for a push up with the plate either to the left or to the right of you.  Go down until your chest touches the floor.  Explode up, having your hands leave the ground and land on the plate.  From there your explode off again, landing to the opposite side of the plates.  Unlike the above video, that will be one rep for us.  A scaled version would be to explode up, land on the plates, and walk the hands over to the other side. Men, use a 45# plate, ladies, use a 25# plate.

pics courtesy of USAW

WOD:

CrossFit Olympic Total

3 Attempts at 1RM for:

-Snatch

-Clean And Jerk

Post highest successful 1RM for each lift to Comments

This workout will be done in traditional Olympic lifting meet fashion with all eyes on one athlete at a time. This is a really awesome opportunity to set a new PR on your olympic lifts as well as improve on your Oly skills. Don’t miss it!

Here are some basic precautions that need to be followed for safety:

1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
4. A good rule of thumb with 3 attempts is: Know.  Think.  Hope  First weight is one you Know you can get (under current PR). Second weight (as long as you made the last) is something you Think you can do (such as your current PR). Third weight (as long as you made the last) is something you Hope you can get, such as a new PR.

https://www.youtube.com/watch?v=7rZV5P3cAa4

Videos courtesy of Team USA.  Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch. In slow motion at equivalent of 2400 frames per second. Shot on Panasonic GH2 with Twixtor. Demonstrators: Brian Wilhelm and Kari Shimomura.

https://www.youtube.com/watch?v=Bc-0lFV1KWQ

Demonstrators: Brian Wilhelm and JooYoung Song

Day One of our inaugural On-Ramp is in the books!  You are looking at future Open class members come the beginning of May!  Look for them and give them a big welcome when you see them!

What you are going to see for some time is, Wednesday is going to be a day of catch up for some.  We know a lot of folks have varying schedules, so we want to make sure the strength/skill/sport pieces from Monday or Tuesday don’t get missed, so we use Wednesday as a make up day for those.  For the folks who make it both Monday and Tuesday, we make sure we add an additional skill for you to work on while the others are catching up.

S/S/S:

Make Up Mon or Tues S/S/S 

Either 1RM Front Squat (Monday) or 1RM Sumo Deadlift (Tuesday)

or

Reverse Hyperextension 4X15

try to slowly add weight per set.

Videos courtesy of the CrossFit Journal.  Mobility specialist, Kelly Starrett going over the finer points of performance of the Reverse Hyperextension.  It is a lifesaver!  We have one in the gym, USE IT!

WOD:

For Time:

1.5 Mile run

Followed by…

2.5K Row

Post Time to Comments

Rowing different distances requires different exertion. And depending on what else the workout includes, knowing your stroke rate is a good thing.

“Stroke rating is extremely important in helping you … find your efficiency and … determine, all right, how are you going to structure this workout as you have to get off the erg and do something else?” says Shane Farmer of CrossFit Rowing.

Dave Lipson, a fellow coach at CrossFit Invictus, demonstrates what various stroke rates look like from a 5,000-meter row down to a 250-meter row. Knowing that number factors into determining your pace and strategy in a workout, Farmer notes.

“You can’t win a workout on the erg, necessarily, but you can lose one,” he says. “This machine has to be finesse. If you try and crush this machine, it’s not going to give up. The harder you push, the more it’s going to resist. And as it resists, it’s going to wear you out.”

Video by Again Faster

UPDATE:

Our 0730 class has been reinstated. It will be M-W-F, and run by Coach Sherri!

So, now our regular classes will be
Monday 0530/0630/0730
Tues 0530
Wed 0530/0630/0730
Thurs 0530
Fri 0530/0730

Our month-long On-Ramp will run Tues, Thurs, Fri at 0630.

The Fitness Center will have their own Warrior fitness classes (not to be confused with our classes) on Tues and Thurs at 0730

S/S/S:

Sumo Deadlift 1RM

25 Min Time Cap

Post weight to Comments

Videos courtesy of the CrossFit Journal.  The language of strength and conditioning is the language of human movement. So says movement and mobility guru Kelly Starrett, who also founded San Francisco CrossFit.

In this video, Starrett and powerlifter Jesse Burdick demonstrate how they’re saying the same things with different cues in the set-up for the sumo deadlift.

“The most effective positioning is the same language you’ve been using with all your friends,” Starrett says to Burdick.

The goal is to simplify the variables, Burdick notes.

“It’s efficiency in movement,” he explains. “We try to make it a single-joint motion as much as we can, the strongest levers are moving the weight in the shortest range of motion that we can.”

As always, the goal is to neutralize the spine by squeezing the butt, bracing the abs, taking a big breath and arching as hard as possible, Starrett says. From there, he wants to extrapolate the best practices “and try to translate it into something that means something to my mom or means something to me.”

In video two they demonstrate how they’re saying the same things but with different cues in teaching the sumo deadlift.

The first idea they tackle is “get tight.” For beginners, that can be an esoteric concept that’s difficult to grasp, Burdick says.

“If you’re not tight, if you don’t feel what that is, you’re not going to be able to idealize it,” he explains, “because it’s such a thing that floats around the ethos that you just may not be able to understand.”

Get tight by squeezing your butt at the top, screwing your feet into ground and loading the hips back, Starrett says.
The next concept is “chest up.” For an effective sumo deadlift, you must lead with your chest and not your hips; otherwise, you’re creating more distance to the lockout position, Burdick says.
“So when we say ‘chest up,'” he says, “it’s just making sure that we’re almost rounding thoracically as opposed to rounding from our lumbar.”

WOD:

3 Rounds:

2Min Row for Cals

2 Min AMRAP Thrusters (95/65)

no break between 2 min intervals

Score = Reps + Cals

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That’s right! 

Today starts coach-run classes at JSCF!  Please see our schedule tab for times.  Remember, for those taking our Open (regular) classes, on your first class, you will have to take a quick movement test out and sign a liability waiver (please show up about 10-15 minutes prior to class to get this done).  If you would like, help us save some paper and print out the waiver here (JSTF-Health-Assessment-and-Waiver5Apr)If you are new to CrossFit or need to refine your fundamentals, our month-long On-Ramp class starts Tuesday at 0630.  We have one slot still open, so please email us or leave a reply on this post if you are interested at starting.  Our next On-Ramp will start at the beginning of May.

NOTE:  Due to unforeseen circumstances, our 0730 classes have been cancelled until further notice.  We apologize for any inconvenience.

S/S/S:

Front Squat 1RM

25 Min time cap

Post weight to Comments

Video courtesy of Rogue Fitness. Matt Chan going over the basics of the movement.  Where we see a  lot of folks break down on this movement is coming out of the bottom.  If their elbows are not high, they tend to fold up and sometimes the bar goes foreword, resulting in a bad lift, and sometimes, injury.  always lead with the elbows when coming out of the bottom!

WOD:

For Time:

Buy in – 800M Run

2Rounds:

15 Overhead Squats (115/85)

20 Power Cleans (115/85)

Post time to Comments

If you are doing this at the Warrior PT tent, to do an 800M run, you will do two laps of…

heading out the font door, turning right at the sidewalk, going to the corner, turning left, crossing the street, running past the chapel.  Run until you come to the first wall past the chapel, turn left, go along that wall until you are even with the front door of the Warrior PT tent, run back to the door.

Video courtesy of CrossFit HQ.  Breaking down the overhead squat in slow motion with Chris Spealler.

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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