We all love to pick big things up and put them down, so why not do it in a meet?  Sign up now for the Feb 27th Powerlifting Meet at the Luke AFB Fitness Center.  Contact the Fitness Center for more info and registration.  Let’s make a big showing there folks!  I know at least one coach that will be in the meet!

Olympic Lifting:

Power Snatch
Part 1. 3×1 Heavy but no misses
Part 2. Every 30 sec for 5 minutes:
3 Power Snatches @ 85% of heviest from Part 1

Skill:

Bar Muscle Up progression

Videos courtesy of Gymnastics WOD.  In this series Coach Carl Paoli breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

In part 2, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

In part 3, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

WOD:

Open Flashback

12.2
AMRAP 10 min
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
30 Snatches (210/120)

Post total reps to Comments

8 days left til the 2015 Open!

Video courtesy of CrossFit®

Olympic Lifting:

Clean and Split Jerk
5×1 –  Heavy, but not to max

Post heaviest weight to Comments

Strength:

A) Clean Pull
      -5×2 @ 100% of weight used above
B) Front Squats
      -5×1 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 2 Clean Pulls, rest 60 seconds, then perform 1 Front Squat, then rest 60 seconds. Repeat until all sets are complete

WOD:

Farmer carry work:

Spend 20 min doing 50 ft walks. 

Use barbells and go As Heavy As Possible. 

Rest as needed between rounds.

Post heaviest successful walk to Comments

Video courtesy of Billy Richards.  Find the exact middle of the bar to keep balance.  Keep your core tight, shoulders back as you stand straight, and MOVE!!!

Happy News, Joint Strikers!  Thanks to the good folks in CE, we have some new Plyo Boxes!  Please take good care of them…

Olympic Lifting:

Power Clean and Push Jerk
Part 1. 3×1 – Go Heavy,  but no misses

Part 2. Every 30 sec for 5 minutes:
1 Power Clean and Push Jerk @ 85% of heaviest successful weight in Part 1

Post heaviest successful weight from Part 1 to Comments

WOD:

21-15-9

Overhead Squat  (115/85)
Handstand Push Up*

*400M run after each set of HSPU

Post time to Comments

Coach Ben with his team “Get Clean or Die Flossing” after running the IMS Phoenix Marathon.  Great work, guys!

Olympic Lifting:

Snatch
3×1

Go Heavy, but no misses!

Strength:

A) Snatch Pull
      -5×2 @ 105% of heaviest Snatch today
B) Pause Back Squat
      -5×1 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls, rest 60 seconds, then perform 1 Paused Back Squat, then rest 60 seconds. Repeat until all sets are complete

WOD:

20 Min AMRAP upward a ladder
1, 2, 3, 4…
Power clean (185/130)
Burpee kipping pull up

So, first set, do 1 Power Clean, and 1 Burpee to kipping pull up, Set 2, do 2 Power Cleans and 2 Burpee to Kipping Pull ups, etc…Keep adding one rep per move each round.  Your score is the last set you finished at the end of 20 minutes.

Post score to Comments

Video courtesy of CrossFit FBC.  SO, when doing the Burpee to Kipping Pull Up, drop down for your burpee, get back up fast, jump up to pull up bar, then go into a kip swing before pulling your chin above the bar.  This keeps you from using the jumping momentum to get chin above.

pic courtesy of CrossFit Games.

It’s official, on February 26th, when CrossFit Open workout 15.1 is released, you’ll see 2014’s #1 and #2 Fittest Men on the Planet go head to head.  Rich Froning and Matt Fraser will compete live at Reebok CrossFit ONE in Canton, Massachusetts.

Click on the above pic to see all the match ups and locations for this year’s Open WOD announcements

Proficiency Work:

1 PERFECT box jump every 10 seconds for 5 minutes

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control with both feet on top of the box. Make sure every rep is performed this way.

Strength:

A) Front Racked Lunge
      -3×20 Steps – As Heavy As Possible
B) Toes 2 Bar
      -3×10 as fast as possible

A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the front rack, rest 60 seconds, then perform 10 Toe2Bars as fast as possible, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weight to Comments

WOD:

TEAM WOD
Teams of 2(only one person working at a time)

For Time:
50 Traditional Deadlifts 175/125
40 Sumo deadlifts 155/105
30 Front Squats, 135/95
20 Jerks, 135/95
10 Thrusters, 135/95

Post time and teammate to Comments

Olympic Lifting:

Power Snatch
Part 1. 3×1 Heavy but not maximal (85-90% of 1RM)
Part 2. EMOM for 5 minutes:
              3 Power Snatches @ 80% of Part 1’s weight

Make sure you end each snatch with hips and knees fully extended and elbows locked out. No cheating form to get reps done faster. The reason for these drills is to develop the skill which will translate into being able to handle more weight safely and properly.  What does that lead to?  Being stronger.  Why is that important?  Stronger you are more weight you can move further in less time = more power.  Power = intensity  Intensity = better at what you do.  Better at what you do = better at life.

WOD:

pic courtesy of Roseville CrossFit

Open Flashback
14.3
8Min AMRAP
10 Dead Lifts (135/95)
15 Box Jumps (24/20)
15 DLs (185/135)
15 Box jumps (24/20)
20 DLs (225/155)
15 Box Jumps (24/20)
25 DLS (275/185)
15 Box Jumps (24/20)
30 DLs (315/205)
15 Box Jumps (24/20)
35 DLs 365/225)
15 Box Jumps (24/20)

Post total Reps to Comments

Video courtesy of CrossFit Games.  Movement Standards for 14.3

Maybe this’ll be 15.1…..

Video courtesy of CrossFit®

Probably not….15 more days!

Olympic Lifting:

Clean and Jerk
5×2 Heavy but not max (85-90% of 1RM)

These do not have to be touch and go, make sure to re-grip immediately though. No more than 1-2 seconds between the 2 reps. Rest 90 seconds between sets.

Strength:

A) Clean Pull – 4×3 @ 90% of weight used in your Clean and Jerks
B) Front Squats – 4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 3 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat Weight to Comments

WOD:

For Time:

20-15-10-15-20
Kettlebell Swings (53/35)
Box Jump (24/20)
Toe2Bar

Post time to Comments

Olympic Lifting:

Power Clean and Push Jerk
Part 1. 3×1 Heavy but not maximal (shoot for 85-90% of 1RM)
Part 2. EMOM for 5 minutes:
             3 Power Clean and Push Jerks @ 80% of heaviest weight used in part 1

Skill:

pic courtesy of WellFitandFed

Burpee efficiency training

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the best efficiency for burpees.  Give these tips a try for about 10 minutes.

WOD:

AMRAP 12 min:
10 Wall Balls 20/14
30 Double unders

Post total reps to Comments

Not being preachy or anything, but saw this today and it made me think, if we reinforce these behaviors in our athletes, then they are sure to pass those traits on to their kids.

#realtalk

Olympic Lifting:

Snatch
3×2  – Go heavy but not to max (shoot for 85-90% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      5×3 @ 95%  of weight used in Snatch work
B) Pause Back Squat*
      5×2 (As Heavy As Possible)
*Only pause on the 1st rep of each set, complete the 2nd w/no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 5 Paused Back Squats, then rest 60 seconds. Repeat until all sets are complete

Post Squat weights used to Comments

WOD:

EMOM for 10 min:
Odd – 250M row
Even – rest

-After last minute of rest

EMOM for 10 min:

Odd – 10 burpee to 45# plate
Even – rest

Jot down the times for each 250M row and each 10-rep set of burpees.  Post your average for both to Comments

Video courtesy of Strength In Depth.  So, drop down for your burpees, make sure chest and thighs hit the ground.  Then pop up and jump on top of your plate.  Hop off and go into the next rep.  You only have to do 10 per set, so make these good quality burpees.