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Goal today, don’t make a 1RM your ultimate goal, but make each attempt perfect. Jump up weight if it feels easy, but don’t bite off more than you can chew. Make machanices perfect.
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On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.
Hear what this event meant to the families, friends, and members of the community who came out to support the cause.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families
Try not to get wild with the footwork. There’s a tendency for athletes to receive the bar with wide legs as the weight increases. Instead, make sure the feet land in your normal squat stance position and get lower to catch the bar by bending at the knees. The reason why you fail on these sets should be because you went into a full squat. Remember…if it’s not full it’s power.
A) Front Squat 4×5 Rest 60 seconds
B) 4×60 sec ME unbroken HSPUs Rest 60 seconds
A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform 60 seconds as many unbroken reps of handstand pushups as possible, then rest 60 seconds. Repeat until all sets are complete
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It’s a little long but check out the video below on efficiency tips for Hanstand Pushups.
Teams share the work for all movements how they see fit except for the bear crawl, both athletes must complete a 100m bear crawl
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If you see Ed congratulate him on his 10# PR for the clean and jerk!
Unfortunately we don’t have video of it, but Kris and I were there to witness the glorious moment.
That being said, try to get your PRs on video and email them to jointstrike.crossfit@gmail.com or post them to our Facebook page here!
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We’re not snatching today but check out the video. Jared Fleming’s consistency from warmups to a heavy single is outstanding.
Make sure your warming up with the same focus as if it was a PR.
Score = Meters+reps
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pic courtesy of CrossFit 623
For those the haven’t registered yet for the 2015 Westside Brawl, get on it! As of right now, there are 7 spots open in Female RX, 5 in Female Scaled, 5 Male Scaled, and 8 Male Teen (if you have any teenagers that want to compete). Also, if you are looking to volunteer, sign up! Click on the pic for more info.
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Goal is to not let go of the bar during the entire sequence
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*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds, then perform the 5 Box Jumps, then rest 60 seconds. Repeat until all sets are complete
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Scaling options:
– If Muscle Snatch weight is too high, use 70% of your 5RM Power Snatch from 10 Dec. Click here to check
-If you cannot do Muscle Ups, perform 6 Pull Ups and 6 Ring Dips per round
Video courtesy of Will Flemming. With the muscle snatch, you are getting the same explosion out of the hip, just there is absolutely no re-bend in the knees. Simply let them bar get as high as possible and flip over to lock out. Do not sacrifice form for speed on the reps though. Still keep the body in proper position throughout the movement.
Come out and join us at 1000 at the Warrior PT Center!
A group of us will also be doing a structured Olympic Lifting session as well as a fun (most likely team) WOD.
Join the fun! Get to know those in the JSCF community! Bring a friend!
Mark your calendars! 5 January 2015 marks the start of Joint Strike Weightlifting. Joint Strike Weightlifting is aimed at the development of power and strength (yes they’re different). The training is no different than other strength and conditioning programs except a core of the movements will be aimed at improving the snatch and clean and jerk. We believe that improved capacity in these movements results in improved athletic performance.
Lastly, congratulations to Darren Barnes who broke the American Record for the snatch in the 56k division with a 112k snatch at the Weightlifting American Open today. The fun continues tomorrow. To see the webcast, click on the above pic or click this link: American Open Live Webcast.
Ilya Ilyin with a world record 242kg Clean and Jerk to get you FIRED UP! That’s about 533# by the way.
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*This workout will be done in teams of 2. Only one athlete can do the barbell movement at any time, but both athletes will perform four burpees at the beginning of every minute before moving on to the barbell work. Both athletes are able to move to the next barbell skill once the team has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then the team starts their four burpees. There is a 20 min cap.
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**A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 45 seconds of Max Reps Unbroken HSPU, then rest 60 seconds. Repeat until all sets are complete.
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Score is total time.
Joint Strike CrossFit 