Strong ass woman.
http://instagram.com/p/yVS5EAsLy7/?modal=true&utm_source=partner&utm_medium=embed&utm_campaign=video

clip courtesy of The Outlaw Way

Olympic Lifting:

Push Jerk
4×3 @ 80% of3RM

Post weight used to Comments

Strength:

Back Squat
A) 4×3 @ 80% of 3RM

Post weight used to Comments

WOD:

Complete 4 Rounds of the Following:

You have 2 minutes to perform each round:

200 yard shuttle run*
Deadlift –  Max Reps (185/130)

Rest 2 minutes between rounds

*For shuttle, sprint 50 yards, touch and sprint back, touch and sprint back, touch and sprint back. If your doing this workout at the tent run to the curb then back to the door for the shuttle.

Score = total deadlift reps

Post score to Comments

Olympic Lifting:

2-Position Clean+1 Jerk  – Go from Low Hang (below knee) and then Hang (above knee)
5×2 @ 80% of 2RM

Post weight used to Comments

quick review…

pic courtesy of California Strength – Low Hang

pic courtesy of T-Nation – Hang Position

Strength:

Snatch Balance
5×2 80% 2RM

Post weight used to Comments

WOD:

Open Flashback:

12.5

Complete as many reps as possible in 7 minutes following the below rep scheme:

3 Thrusters (100/65)
3 C2B PullUps
6 Thrsuters (100/65)
6 C2B Pullups
9 Thrusters (100/65)
9 C2B PullUps
12 Thrusters (100/65)
12 C2B PullUps
15 Thrusters (100/65)
15 C2B PullUps
etc….

Post total reps to Comments

Video courtesy of CrossFit HQ.  In 2012, for the release of the WOD former Games Champions, Jason Khalipa and Kristan Clever demo’d the WOD.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps.

pic courtesy of AZ Central Sports

Big thank you to the NFL for bringing the Pro Bowl teams to Luke AFB for their practice last Thursday.  Looking forward to a great week of fun with the Super Bowl hitting next Sunday!

A good amount of the Olympic Lifting and Strength potions will be based off of weight used last week.  Please look in your journals to know what weight to use.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 5×2 @ 80% of 2RM

Post weight used to Comments

Strength:

 Snatch Pull
1. 5×2 @ 90% of 1RM

Post weight used to Comments

Video courtesy of Catalyst Athletics.  To do these successful, set up for your normal snatch, go through the first and second pulls.  Don’t rush through.  Move as you would for a regular snatch.  When hitting the top of the second pull, achieve triple extension and shrug up HARD, but don;t camp out at the top.  Just like in normal snatch, you want to hit this high point fast and then quickly drop (with these, instead of dropping under the bar, you are dropping back to your start).

WOD:

30-20-10

Row (Cals)
Alternating KB Snatch (53/35)
GHD Sit Up

Post time to Comments

Open workouts to heavy? Movements to advanced?
Check out the video below about the NEW scaled division of the CrossFit Open.

Video courtesy of CrossFit®

Olympic Lifting:

Snatch
5×1 heavy for the day
Clean and Jerk
5×1 heavy for the day

Strength:

Pause Front Squat
4×3

WOD:

Team of Two complete the following:
10 Hang Power Clean (135/95#)
15 pull-ups
20 Kettle bell Swing (1.5/1)
200m run
20 Hang Power Clean
30 pull-ups
40 Kettle bell Swing
400m Run
40 Hang Power Clean
60 pull-ups
80 Kettle bell swing
800m run

Runs are done together. All other movements are split as needed, one person working at a time.

We’re getting closer!!!!!

video courtesy of CrossFit®

Olympic Lifting:

4×3 Touch and Go Power Snatch
4×3 Touch and Go Power Clean and Push Jerk

Post highest successful 3-rep of both to Comments

Strength:

A) Bench Press 3×3 to est 3RM, then 1×3 @ 95% of 3RM, 1×3 @ 90% of 3RM
B) 5×3 Muscle Ups*

*A and B work is done as supersets. For example, perform a set of 3 Bench Presses rest 60 seconds, then perform 3 Muscle ups, then rest 60 seconds. Repeat until all sets are complete

WOD:

 Ascending Burpee Ladder

2 min AMRAP
Burpees

Rest 4 min

2 min AMRAP
Burpee to 6″ target

Rest 4 min

2 min AMRAP
Burpee over Bar

Rest 4 min

2 min AMRAP
Burpee over Box (24/20)

Post score of each AMRAP to Comments

Olympic Lifting:

2-Position Clean+1 Jerk  – go from Low Hang (below knee)  then Hang (above knee) for Clean
1.  3×1 to establish 1RM of complex
2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post your 1RM for the day to Comments

Strength:

A. Snatch Balance 4×2 est 2RM
B. 4×30 sec Ring Dips*

*A and B work is done as supersets. For example, perform a set of 2 Snatch Balances rest 60 seconds, then perform 30 seconds of Ring Dips, then rest 60 seconds. Repeat until all sets are complete

Post Snatch Balance 2RM to Comments

Video courtesy of Barbell Shrugged.  Just wanted to make sure you guys knew the difference between a Drop Snatch, a Snatch Balance, and a Heaving Snatch Balance.  For today, we will be doing the Snatch Balance, so start with the bar on your back, hands out at snatch grip, feet under the hips.  Give a slight dip down (very shallow), then extend the hip and  DROP under the bar, extending the arms at the same time.  Feet should land and shoulder width (just like a squat).

WOD:

Open Flashback

Where were you when you first heard the announcement of…

pic courtesy of thrxreview.com

14.4

Complete as many Rounds as Possible in 14 Minutes of
60 Cal Row
50 Toe-to-Bars
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups

Post score to Comments

video courtesy of CrossFit HQ.  Please pay attention tot he movement standards.

pic courtesy of emilysquotes.com

Please note the gym’s hours for Martin Luther King Day.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 to establish a 2RM
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

If you made a new 2RM, post to Comments

Strength:

A) 5×2 Snatch Pull @ 110% of 1RM Snatch
B) 5×5 Free standing Handstand Push Ups*

*A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the 5 Free Standing HSPUs, then rest 60 seconds. Repeat until all sets are complete

Best way to get in position for these is have an ab mat or skull mat under your head, get in a tripod position first, then extend legs up so you hold a headstand.  From here, you can either try to push arms to lockout or bend the legs into a squat, then extend violently to kip to the top of a HSPU.  Either way, keep your balance, and come back down with control.  If you have yet to master a HSPU against a wall, I suggest scaling to either doing HSPU against a wall or work HSPU negatives against the wall, or holding a handstand.

WOD:

21-15-9-6
 Deadlifts (205/145#)
 Burpees
 200m run (after each set of Burpees)

Post time to Comments

pics courtesy of CrossFit.com

Registration for the CrossFit Open is Live!  Click on the above pic to register.  Also, go to the Games web page, and look over the rule book.  If you fit the criteria to call Joint Strike CrossFit your home base, choose us as your affiliate.  Might as well do it.  The Open WODs (when released) will be our WOD most likely the morning after the release.  Get ready for fun!  No, it’s not mandatory to register, but why not take a shot?  What do you have to lose?

Olympic Lifting:

Snatch
5×1 Heavy for the day
Clean and Jerk
5×1 Heavy for the day

Post highest successful weight for both to Comments

Spend no more than 15 minutes completing 5 Snatches and no more than 15 minutes completing 5 C&Js.  Go heavy, but keep yourself in the time caps.

Strength:

Pause Front Squat*
4×3

Add weight each set

Post highest successful weight to Comments

*5 second pause at the bottom of each rep

WOD:

Team DT

Teams of Two*

5 Rounds For Time:

24 Deadlifts (155/110)
18 Hang Power Cleans (155/110)
12 Push Jerk (155/110)

*One person working at a time

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.