S/S/S:

Close Grip Bench

5×5 @ 60% of Bench 1RM

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For grip, the hands should  brush the sides of your chest at the bottom of the motion.  Make sure your elbows do not flare out.

WOD:

5 Rounds for Load:

3 Position Snatch

Ground, right below knee, then hang

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Video courtesy of Catalyst Athletics.  The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee.  So, today you will do your first rep from the ground, then, without dropping the bar, go to right below the knee, and do the second rep.  Finally, without letting go of the bar, complete the last rep from the hang position.

Don’t forget, this Saturday CrossFit Forbidden is hosting Event 1 of the Desert Warrior Competition Series, “The Saharan Open”, in Scottsdale.  The event starts at 0900.  At least one of our athletes will be competing.  Come out and cheer folks on, or register and compete yourself!  Click on the above pic to go to the registration page.

S/S/S:

Push Press

5×5

add at least 10lbs to Press weight from 13 Apr

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Video courtesy of Northstate CrossFit.

WOD:

20 Min AMRAP:

10 Knee 2 Elbow

20 Alternating KB Snatch (1.5/5)

30 Double Unders

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Video courtesy of CrossFit HQ.  Good tips on body position and proper movement during the double unders.

S/S/S:

Front Squat

5×5 @ 70% of FS 1RM

Sets start every 90 seconds

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We set our 1RM on FS on 6Apr

WOD:

3 Rounds for Time:

20 Hang Power Clean (60% of Clean & Jerk 1RM)

1K Row

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Video courtesy of CrossFit HQ.  Olympic Weightlifting Seminar head Coach Mike Burgener , with some good tips and tricks for the Hang Power Clean.

Snatched this from a good friend of mine.  Next time you are on the fence about coming in for a WOD or not….

S/S/S:

Bench Press

5×5  @ 70% 1RM

(set 3Apr)

Sets start every 90 sec

WOD:

4 Rounds (40 sec per station, 20 sec break between) AMRAPS of…

-Chest to Bar Pull Ups

-L-sits (1 rep per 5 seconds held)

-Wall Walks

Score = total reps

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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

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.

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.

Demonstrators: Brian Wilhelm and JooYoung Song