who’s this crazy guy?  Well, if you are at our 0530 class or 0630 class next week, you’ll be calling him “Coach”.  Get Ed’s back-story under our “Coach’s Bio” tab.  We will have bios on all our coaches shortly.

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Bench Press 1RM

25 Min Time Cap

Post weight to Comments

Video courtesy of the CrossFit Journal

Join Shane Sweatt and Laura Phelps-Sweatt of Westside Barbell and the Sweatt Shop as they demonstrate bench-press set-up and technique. Phelps-Sweatt’s best bench is an incredible 530 lb.

The first cue Sweatt has Phelps-Sweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury. She gets under the bar and lifts it to hold it over her chest, not her eyes. From there, she uses a straight-line path for the bar as she presses over her chest.

Sweatt points out how important grip is to the bench press.

“On the way down, she is breaking the bar. On the way up, she is spreading the bar,” Sweatt says. “Pretend like it’s a rubber band and you’re trying to stretch it—your hands aren’t going to move, but you’re pulling as hard as you can.”

Sweatt also points out Phelps-Sweatt’s wide legs and foot position.

“She is pushing into the ground. She is spreading the floor with her feet,” he says.

Sweatt demonstrates common faults with the bench press, including set-up, and provides points of performance coaches can use to maintain safe lifting.

According to Sweatt: “If you go to Westside Barbell, nobody has shoulder problems.”

He says the key is proper positioning.

“It takes the pressure off the shoulders and lowers your injury rate dramatically … and it allows you to create as much power and torque as possible.”  Click here to see the full video.

WOD:

“Reverse Cindy”

20 Min AMRAP:

15 Pull Ups

10 Push Ups

5 Air Squats

Post total rounds/reps to Comments

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Video courtesy of CrossFit HQ.

Deadlift 1RM

Post weight to comments

The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says.

“We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I really can’t see anything, but there’s 150,000 people cheering for me and everything’s getting small,” Starrett says.

He adds: “I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time.”

In his Movement and Mobility Trainer Course, Starrett advises the class to tighten up the belly and squeeze the butt. The priority should be on spinal mechanics first, then loading from the hip and hamstring down.

WOD:

For Time:
20 Reverse Lunge w/ bar in Front Rack  (45/35)
10 Med Ball Clean + Wall Ball shot (20/14)
20 Med Ball Sit Ups
10 Med Ball Clean + Wall Ball shot

Post time to comments

Work on keeping elbows high while performing the lunge.  High elbows will allow you to create a shelf with your shoulders rather than putting all the pressure on the wrists and forearms.

Video courtesy of Robert Shubring.  So, perform a Med Ball Clean.  As you come out of the bottom, launch the ball up for a wall ball shot.  Men hit the 10′ target, ladies the 9′ target.

Video courtesy of Paradiso CrossFit.  For the med ball sit up, use the toe bar to anchor your feet, or sit in the butterfly position.  Up to you.  Big thing is launching the ball with enough force for it to come back to you, allowing you to go into the next rep.

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Make Up Back Squat or Press 1RM

OR 3×10 GHDs

Video courtesy of Rogue Fitness.  Games athlete, Matt Chan going over proper execution of a GHD sit up.

WOD:

pic courtesy of Nicole Bedard Photography.  This was from the 2011 Crossfit Games North Central Regionals.  Can you name all the athletes?

6X400M Sprints

1:1 work/rest ratio

Suggest using the track

Your rest time will be the amount of time it took you to work. i.e. your first 400m takes you 60 seconds, you rest 60 seconds. Second 400m it takes you 70 seconds, you rest 70 seconds… and so on… Score is the total actual running time.

Post time to comments

it’s coming…

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Press 1 Rep Max

25Min time cap.

video courtesy of ReebokCFONE

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Post weight to comments

WOD:

10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this WOD you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

For the 200M sprint, if you are in the Warrior PT tent, go out the front door, go to the side walk and head right.  Go to the end of the sidewalk(watch out for branches), turn around and return.  Find a pace that allows you to run out and back without stopping.  Walking will eat up a TON of the 10 minutes.

Post time to comments

Coaches Kris and Ed finishing up their Level One this weekend.  They had a great instructor crew led by Dave Lipson and Cherie Chan.  Nice work guys! Speaking of instructors….

IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Back Squat 1RM

25 Min Time Cap

Post successful 1RM to Comments

Work up to the 1RM with sets of 5/5/3/2/2 (increasing weight each set), then singles from there on. Make sure you are aware of the time cap.

Chest up, core tight, weight in heels, butt goes back first, knees track over toes, and squat to below parallel. Video courtesy of OneTangoSpring.

WOD:

3 Rounds For time:

5 Chest To Bar Pull Ups

10 V-Ups

15 Goblet Squats (2/1.5)

Post time to Comments

This WOD should be a very quick workout, focus should be on moving fast and efficiently.

Video, pictures, and standards courtesy of CrossFitHQ.

.

WOD:

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

Post time to Comments

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Movement Standards:

pic courtesy of the CrossFit Games.

Watch the 2011, 2012, 2013 and 2014 female CrossFit Games champions square off in 15.5 at 5 p.m on Thursday, March 26th.

Click on the above pic to go to the CrossFit Games website.

Strength:

20 Rep Benchmark
20 RM Bench Press

Post weight to Comments

Video courtesy of CrossFit HQ.  Powerlifting seminar staff Shane Sweatt and Laura Phelps-Sweatt going over proper set up and execution of a bench press.  With such a high rep benchmark, form will be very important today.  Keep the body in the proper position to allow better movement, which in turn will allow more successful reps.

WOD:

For Time:

200-150-100-50 Double unders
100-75-50-25 Air Squats

Video courtesy of CrossFit®
 

Olympic Lifting:

High Hang Snatch
3×1 @ 80%

High Hang Clean
3×1 @ 80%

Snatch Pull
3×2 @ 90%

Rest no more than 60 seconds between sets

WOD:

Every 3 Minutes On the Minute x 18 Minutes:

Min 1:  5 Wall Balls + 5 Power Cleans, 135/95
Min 2:  5 Wall Balls + 5 TTB
Min 3:  5 Wall Balls + Push Jerks, 135/95

Once you get to Min 4, go back to Wall Balls + Power Cleans, then in Min 5, do Wall Balls + Toe To Bar, etc..

Coach Ed getting work done at Centerville CrossFit in Dayton, OH.

Olympic Lifting:

Power Snatch
5×1 @ 70% of 1RM
Power Clean and Push Jerk
5×1 @ 70% of 1RM

Strength:

Clean Pull
3×2 @ 90% of 1RM

With the lighter load, focus on the explosion of hip extension.  Try to hold onto the bar through the whole set (meaning touch and go reps)

WOD:

“Up and Down the Mountain”

For Time:
1K Row
20 Alt Pistols
30 Chest 2 Bar Pull Ups
40 meter Dumbbell or KB walking Lunge(70/50 each hand)
30 Chest 2 BarPull Ups
20 Alt Pistols
1K Row

Post time To Comments

pic courtesy of CrossFit Forbidden.

We have a new affiliate in our community out of Scottsdale, AZ that is putting on a series of 4 competitions between now and November.  This  should be epic!  As of right now, you can register for one event, or do all four (doing all 4 is cheaper!).  Let’s get a big JSCF presence out there!  Click on the above pic to go to the registration site.

Olympic Lifting:

Snatch
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
Clean and Jerk
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%

Strength:

Back Squat
1. 1×2 @ 80%
2. 2×1 @ 85%

WOD:

4 Rounds For Time:
200m Run
20 Thrusters, 75/55

Post time to Comments