Olympic Lifting

Power Clean

1) 3×5 establish 5RM
2) 1 set of Max Reps@ 80% of your 5RM

Post 5RM and total reps of part 2 to Comments

Strength:

Front Squat
A) 4×5 Work to 5RM
B) 5×45 sec Max Effort Unbroken Handstand PushUps*

**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.

 Post 5RM Front Squat and highest unbroken HSPUs accomplished to Comments

WOD:

“Helen”
3 Rounds
400m Run
21 KB swings (53/35)
12 Pullups

Post time to Comments

GET YOUR TEAM TOGETHER FOR THIS FRIDAY’S FIT2FIGHT EVENT AT THE COMMISSARY!!!  STOP BY THE TENT FOR DETAILS.

Olympic Lifting:

Halt Snatch (3 sec pause at below knee then hang)
5×1  – Work to a heavy single

Post Highest successful weight to comments.

Strength:

Back Squat
A) 4×5 Work to 5RM +5-10lbs from last weeks 5RM
B) 4×3 Broad Jumps (Max Distance)

*A and B work is done as supersets.  For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 BroadJumps then rest 60 seconds and repeat until all sets are complete.

Post Highest successful weight to Comments.

WOD:

pic courtesy of CrossFit HQ

“Omar”
For time:
10 barbell Thrusters 95/65
15 Bar-facing burpees
20 barbell Thrusters 95/65
25 Bar-facing burpees
30 barbell Thrusters 95/65
35 Bar-facing Burpees

Post Time to Comments.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

pic courtesy of South Tahoe CrossFit

Come out and join us at 1000 at the Warrior PT Center! 

We will have an Open Gym session but 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!

Olympic Lifting Work:

Snatch
5×1

-Work to a heavy single for the day.
-No misses!

Video courtesy of CrossFit®

WOD:

2014 CrossFit Worldwide Open Workout 14.2

Video courtesy of CrossFit®

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

*Add 2 reps to each set every time you move to the next 3 minute round.  Go until you cannot finish the needed reps in the 3 minute time period.  Once you get to that point, you are done.  Ex.  I get two rounds of 10 OHS and 10 C2B pull ups done in 2 minute.  I rest for the last minute.  At the 3 min mark, I start my two sets of 12 OHS and 12 C2B Pull ups.  I finish at the 5:30 mark. I rest until the 6:00 mark, then begin my 2 sets of 14 OHS and C2B Pull Ups.  At the 9 minute mark, I am on rep 7 of my second round of 14 C2B pull Ups, so I am done.  My total score will be 137 reps (2 rnds of 10 reps ea, 2 rnds of 12 reps ea, 1 rnd of 14 reps ea, plus 14 OHS, and 7 C2B Pull Ups)

Post results to Comments

pic courtesy of SICFIT

Looking for something to do this Saturday?  Come out to SICFIT Scottsdale for SICEST of the Southwest 3.  This competition will be similar to the NPGL’s Grid Races.  Get to know the local Fitness Community!  Click on the above picture for more info.

Olympic Lifting Work:

Power Clean
1) 3 sets of 5 to establish a 5RM

2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1

Strength:

Front Squat
A) 4×5 Work to 5RM
B) 5×30 sec Max Reps Ring Dips

*A and B work is done as supersets.  For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds.  Repeat until all sets are complete.

WOD:

2 Min Max Calorie Row                  
1 Min Rest
2 Min One Arm (L) Dumbell Thruster 35/20
1 Min Rest                     
2 Min One Arm (R) Dumbell Thruster 35/20
1 Min Rest                                            
2 Min Max Double Unders

Score = Total Reps + Total Cals

Post results to Comments

Video courtesy of Team CrossFit. 

Big thing on the Dumbbell Thruster is maintaining balance through the move.  Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized.  See?  Ab work without sit ups! 🙂 

Olympic Lifting Work:

Power Snatch
1) 3 sets of 5 to establish a unbroken 5RM

-Rest as needed
-Make sure your feet aren’t landing wider than your squat stance

2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1

video courtesy of FitBird

Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers.  There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension.  Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around.  Make each rep perfect and you’ll have the extra energy to keep going.

WOD:

12 Min AMRAP:

20 Double Unders
20 Walking Lunges
20 Box Jumps 24/20

Post results to Comments

video courtesy of CrossFit Park City

One of the best explanations for figuring out double unders from multi-Games competitor, Chris Spealler

Olympic Lifting Work:

Halt Clean + Jerk (3 count pause at hang)
5×1 Work to a heavy single

Don’t cheat the hip extension. Open up all the way–then speed under the bar. Again no misses!

Video courtesy of Catalyst Athletics

WOD:

For Time:

20 Wall Balls (20/14)
20 Handstand Push Ups (HSPU)
200M Run
40 Wall Balls
40 HSPUs
400M Run

Post results to Comments