pic courtesy of chibird.com

Does this describe any of you after Thanksgiving?  C’mon, be honest 🙂 

Not to worry.  Getting over to the Warrior PT Center (the Tent) and doing the below work will make you feel better,…or lighter…maybe… 🙂

Strength:

12 min to establish a 1RM Power Clean

video courtesy of Rogue Fitness

Remember, when landing in the Power Clean, keep hips back (you’re landing in a partial squat, so where do the hips go when you initiate a squat?).  Don’t land with hips forward (will look like a funky limbo attempt)

WOD:

5 Rounds For Time
25 Double Unders
5 Power Cleans 135/95
25 Double Unders
5 Shoulder to Overhead 135/95

pic courtesy of CrossFit 623.

For those wanting to get some practice in prior to the 2015 CrossFit Open, what better way than competing in local throwdowns?  CrossFit 623 will be holding their Westside Brawl on January 17th, 2015.  Click on the picture to get details.  There are RX and Scaled divisions for both individuals and co-ed teams.  What better way to say “JSCF is here!” than to have a great showing at the event?  Who’s with me?

CAN!

Strength:

15 min to establish 1RM Front Squat

Video courtesy of CrossFit City Line.  Prior to your Front Squats, give this mobility piece a try.  Very easy to do and works wonders for your front rack positioning.  A good rack can make or break your Front Squat!

WOD:

12 min AMRAP:

3 Med Ball Cleans 20/14

3 Wall Balls 20/14

6 Med Ball Cleans

6 Wall Balls

9 Med Ball Cleans

9 Wall Balls

etc…until time expires

Score is total reps.

Concentrate on full range of motion on these movements.  On the WB, get crease of the hip below the knee at the bottom.  When launching the ball, men, hit the 10′ line, ladies, hit the 9′ line.  On MBC, when extending up, do NOT reverse curl the ball.  Jump, shrug, drop underneath.  And, again, at the bottom, crease of the hip below the knee. Continue reading →

Strength:

15 min to establish a 1RM Power Snatch.

video courtesy of Rogue Fitness

This should be done with the best possible form.  You should catch with you feet in the same position as if you were going to catch it in a squat.  Anything above parallel is considered a Power Snatch.  The reason you miss a weight should be because you caught it in a full squat.

WOD:

5 Rounds for time of:

5 Snatches 95/65

25 Lateral Jumps (over bar)

*Rest 1 minute between rounds

Score = Total work time

Strength:

CrossFit Total
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
The first attempt at your 1RM should be a weight you know you can do for a heavy set of 3. The second attempt should be a weight you know without a doubt you can do for a single. The third attempt is the weight you want to do based on how well you did with the previous two attempts.

WOD:
For time
500m Row
25 Burpees
400m Row
20 Burpees
300m Row
15 Burpees
200m Row
10 Burpees
100m Row
5 Burpees

We are a little over a week from the start of the Open Prep program.  Next week we will be testing 1RM.  Check our Facebook page or here to see what the test is for that day along with the WOD.

Record your weights.  You can even post results to comments here or on Facebook.

Have a great weekend!

See ya Monday ready to work.

To clear up any confusion.  The Open Prep Program is meant to be a supplement.  We will still be programming with the “Constantly Varied Functional Movement at a High Intensity” mindset.  So fear not, you will still get your kick in the teeth, run your head into a wall WODs that you desire.

The Open Prep will focus on increasing strength, developing the snatch and clean and jerk, and practicing the common gymnastic movements that show up in The CrossFit Open.

2 more weeks!

There have been a few questions about classes.  We are still working the kinks out to be able to run classes on base.  As soon as we get everything worked out we will work our hardest to provide this.

We are 16 days away from the start of the Open Prep program.

Originally we had requested that you find a few 1RMs before the start.  We cut that down to 4.

The 4 movements we are going to use to develop strength are the Back Squat, Front Squat, Bench Press and Push Jerk.  You will only need to know 1RM for these 4.

To increase power and muscular endurance we are going to rely on developing the Power Snatch/Clean, Snatch and Clean and Jerk.

Also, if you need assistance feel free to post questions/comments/videos either here or our Facebook page: https://www.facebook.com/pages/Joint-Strike-CrossFit/124908767567245

SSgt Mike Harkavi with 110 burpees was plastered up next to our article.

I think that means he owes us a case.

http://www.luke.af.mil/news/story.asp?id=123431117

We haven’t collected all of the donations yet.

Right now we are at $640 total donated.

Again thanks to all the athletes, spectators and sponsors.

Open Prep starts in 3 weeks!

Again this is for everyone.  You do not need to be registered for the Open, though we highly encourage it.

Establish the following 1RM.  You’re going to need to know these numbers.

Back Squat, Front Squat, Snatch, Clean & Jerk, Power Clean/Snatch.

-Coach Fernandez

The CrossFit Open is a little over 3 months away.

Together with Dave and Kris we are going to develop a prep program that starts December 1.

Keeping that date in mind, please find 1RM for the following lifts:

Back Squat, Front Squat, Snatch, Clean & Jerk, Power Clean/Snatch.

Last but not least, you do not need to register for the Open in order to follow this program.  We recommend that everyone registers but that shouldn’t hinder you from participating.

-Coach Fernandez