Increase weight per set
Goal is to keep hold of the bar during each set. But, don’t lose core tightness and proper back position trying to do a touch and go. If you need to take that extra second on the ground to reset your body’s position to be set up properly, do so.
Rest 2 min
New Rig is up! Take good care of it, folks!
* Today you are doing 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.
Video courtesy of CrossFit HQ. Coach Burgener going over the Clean.
Clean = Full Clean
Scaling Options:
Clean – 80% of 1RM
pic courtesy of CrossFit HQ.
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Scale Options:
Med ball weight – 14/12
Weighted Pull ups – adjust as needed. If can’t do weighted, go C2B or chin above. If you can’t do these, go ring rows
Handstand Push Ups – 2 pads under head or seated DB press As Heavy As Possible
C2B Pull Ups – Chin above Pull ups or ring rows
Sorry about the confusion yesterday, now that we are on Wednesday….
pic courtesy of Rob Macklem
Try to increase weight each set
https://www.youtube.com/watch?v=7rZV5P3cAa4
Video 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.
So, on 3, 2, 1…Go!.. do 2 goblet squats, 2 Handstand Push Ups, 30 Double Unders, then 4 GS, 4 HSPUs, 30 DUs, etc…
the only movement where reps don;t increase per round is the Double Unders.
Thanks to the good folks at Tru Strength and the hard work of Sherri Biringer, we will have a new rig in place!
#morepullups
#morebarmuscleupsandringmuscleups
#maybeaclimbingrope?
Try to up weight per set*
* 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.
For Box Jump overs, you don’t have to open your hip at the top. Just jump up on the box, and hop (or step) down on the other side.
Increase weight each set
Video courtesy of Rogue Fitness. Although we don;t have the Rogue Jerk Blocks, the ones the gym purchased are very sturdy. Set the blocks up so they are right above your waist. When a bar and plates are on top, you’ll have to squat down a little to get the bar up for your first rep, but now you will ave enough room to go into a full split jerk. Once you stand all the way up with the weight over your head, make sure you are in the middle of the boxes prior to dropping the bar back down on the blocks. This is much easier than bringing the bar back to the shoulders, hence the big advantage of the Jerk Blocks when having to perform more than one jerk.
I would prefer everyone work on doing Split Jerks over Push Jerks. For those new to Split Jerk…
Video courtesy of MDUSA Weightlifting. Some good cues, tips and tricks int he above video. Coach Don McCauley teaches you his approach to the jerk in Olympic weightlifting, with a detailed look at movements and drills he uses.
Video courtesy of CrossFit HQ. Kettlebell expert, Jeff Martone, instructs on the Russian swing.
Try to increase weight each set
https://www.youtube.com/watch?v=Lfj-ZXZE0Ak
Video courtesy of Catalyst Athletics. Set-up: Feet under the hips, hands outside of hips, set feet so bar crosses the far end (closer to toes) of your shoelaces when you look down. With legs close to locked out, reach down and grab the bar, DO NOT MOVE IT TOWARDS YOU. Once you grab it, bend the knees and bring the shins TO the bar. Once the shins make contact, the hips should be in a good position (lower than set up for a deadlift, but not past the crease of the hip). Flatten out the back, look straight ahead, find something straight in front of you and keep your vision there through the whole lift.
On the first pull, focus on moving your knees out of the way (not necessarily back, but out of the way, even if that means more moving them out then back). Keep your shoulders over the bar, but don’t round your back. Once the bar is past the knees, bring the knees back forwards, continue to pull the bar up at a deliberate pace. Once the bar hits the tops of the thigh, violently open the hips and shrug. Next, PULL your self under the bar, hitting the bottom of a front squat with a very FAST turn of the elbows to create the shelf for the bar to land on.
Once you are stable at the bottom, stand up so your hips and knees are fully open.
TRACK DAY!!!
Rest is jog back to start
Post best time
https://www.youtube.com/watch?v=oDScaqmQznw
Video courtesy of Speed TV
Lay face down, head pointed in the direction you are running. On the word, “GO!” spring up and take off running. Once you hit the 100M, slow down, slowly jog back, rest and go again.
pic courtesy of CrossFit Anacapa
One athlete works on the triplet at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs use slam balls.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.
Video courtesy of Julie Marshall
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.
Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.
Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.
If you want to donate, click here to go to the site for more info.
Increase weight each set.
10-8-6-4-2 of: Handstand Push Up (no pad under head)
2-4-6-8-10 of: Sumo Deadlift High Pull (115/85)
Video courtesy of CrossFit HQ. CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.
Try to increase weight each set
Video courtesy of Honza Hanák
So, perform one full snatch, fully lockout at the top, then perform an additional Overhead Squat each round. Goal here is to practice violent hip extension and a quick drop under the bar to the bottom of an OHS on the snatch and then an additional OHS to help reinforce keeping a tight core and good position for OHS.
Cleans can be Power or Full. Jerk can be Split or Power
Joint Strike CrossFit 