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pic courtesy of JTS Strength
Don’t forget, the Bryant Fitness Center will host a Powerlifting Meet on Friday, 22May from 1000 – 1330. See the Fitness Center staff to sign up!
Add 5lbs from last push press workout(21Apr)
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Video courtesy of The Box and Me. Pretty straight-forward for a strict chin up. Take and underhand grip on a pull up bar, have arms fully extended in a dead hang. Pull elbows back until your chin is above the bar.
If you missed Event 1 of the Desert Warrior Series, no fear, you can still register for event 2, “The Danakil Deadlock”, which goes down at CrossFit Forbidden Saturday, 13June. Let’s make a big showing!
Add 5lbs from last Front Squat set on 5May (or if you missed that day, go for 70% of 1RM
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Video courtesy of Build Better Bodies. For the Punch Balls, stand 5-10 feet from the wall (we’ll use the Wall Ball wall), stagger your feet, and use hip torque to launch the ball with enough force for it to come back to your hands. Switch sides every 5 reps.
Pic courtesy of the CrossFit Games. For those following, the 2015 CrossFit Games Regional workouts have been released. Above are the WODs for the Male and Female Individuals. Should be fun to watch! Click on the pic to see the schedule for the Regionals. They begin on the 15th.
Floor Press
5X3 Add 5# to weight used 1May
or use 65% of Bench Press 1RM
Video courtesy of CrossFit Hampton Road. Good tips here on how to utilize a spotter.
4X5, 1X5+ @ 70% of 1RM (set 7 Apr)
10 min skill practice on both…
followed by….
Videos courtesy of Gymnastics WOD. In this series, Coach Carl Paoli breaks how to Tuck Up to Handstand on the Rings and different ways to wrap your legs on the straps quickly and securely.
In this first video, Carl demonstrates how to tuck up, straddle up, and then wrap your legs around the straps. Instead of using Rings, the first progressions is to practice this movement with weights anchoring the straps to mimic the rings, but with more stability in your base.
Once you’ve mastered getting inverted on the rings with the Tuck Up to Rings Progressions, it’s time to move onto the next step to get your Handstand Push Up with Coach Carl in this progression series.
In this video, Carl demonstrates how to use the straps as assistance for your Handstand Push Up by using the weight plates again as a static base. Carl also breaks down the Handstand Push Up movement with both types of leg wrap around the straps. Keep practicing this on the plates until you’re confident with the Tuck Up to wrap and are able to push up out of the hole in a controlled fashion into a stable handstand.
In this video, Carl demonstrates how to perform the Handstand Push Up on the rings with the band as an assistance as well as still using the leg wraps he had practiced on the weight plates. Carl again breaks down the Handstand Push Up movement with both types of leg wrap around the straps and strategies to use the straps as an assistance.
Spend no more than 90 seconds between rounds.
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In case you didn’t hear, May is Fitness Month! Check out all the events going on at the Bryant Fitness Center
Personally, I’d love to see a JSCF win at the Powerlifting meet,…but that’s just me….
Congrats to all the teams who participated int he 2015 EOD Warrior Fitness Challenge, and big shout otu to Coach Ed for putting on a great event!
Add 5lbs from last press workout(27Apr)
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rest as needed between rounds.
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Video courtesy of Tamara Edwards. Your complex will look like this. Perform one Power Snatch. Once locked out overhead and standing with hips and knees locked out, begin 3 Overhead Squats. Try to increase weight each round.
Last chance to register for the EOD Warrior PT Challenge! It goes down Saturday morning! Get a team together and represent!
Add 5lbs + from last workout(17Apr)
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If missed Mon – Wed, complete here. Otherwise…
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Scaling Options:
Muscle Ups – 3 burpee-to-kipping pull ups
Power Clean – shoot for 75% of 1RM
Double Unders – 2:1 Single Unders
Channeling the power of the hip can be tricky when it comes to the muscle-up.
“I think that most people understand you’ve got to have a good amount of pulling strength, full range, and a deep dip with a great amount of dipping strength. I think getting the hip involved to learn the kipping muscle-up is a little bit more complicated,” says gymnast and CrossFit Santa Cruz coach Laurie Galassi.
To help athletes understand how to get the hips involved, she has them lie on their backs, pull their knees into their chests and then explosively open their hips with their butts as high as possible.
“Imagine if you could freeze your hip at the height it’s at right now and sit yourself up over your hip—kind of like a reverse Slinky going up the stairs,” Galassi explains.
The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.
“We’re going to take the explosive hip opening and put it on the rings,” Galassi says. “The goal is to activate that hip and get a boost out of it.”
Video by Hollis Molloy.
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Scaling Options:
Split Jerk – use 75% of 1RM
If you can’t run, do 250M row for every 200M run
Video courtesy of Technique WOD. Coach Doug Larson going over finer points of the split jerk. Today, make a point to push yourself under the bar rather than pushing the weight up.
Joint Strike CrossFit 