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The coaches can’t wait until you point this out every class!


Twinning: Jeffrey and Jon

ARTICLES

+ How I Trained My Motor Cortex to Help Me Squat More – BarBend

CrossFit WOD for Wednesday 7/11

7 sets of 50’ lunges, ascending in weight

AMRAP in 20:00
200m run
20 burpees

Post total burpees to whiteboard!

Olympic Weightlifting WOD – Week 3, Day 2

SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT

snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure

Powerlifting WOD – Week 3, Day 2

2 rounds of 4 sets of 6 medicine ball throws

BENCH 80/AMRAP. Use spotters!

dumbbell bench press 3×20
Tate press 3×20
JM press 3×20

midline, 200 reps total

Kettlebell WOD

##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks

##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**

##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings

##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)

##Accessory work
– Abs

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.


“Handles” going overhead at last year’s Battle at the Ballpark

ARTICLES

+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings


Jeffrey H going overhead at the 2017 Battle at the Ballpark

Synchronized movements in team workouts like today require good communication and visual cues to progress through the workout. That and having a parter of the same fitness/skill level as yourself!

ARTICLES

+ Stop Calling Women Nags- We’re Just Fed Up – Bazaar

CrossFit WOD for Friday 10/6

CFTS 17.1

in pairs, 9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Rx = 43/29kg, Scaled = 35/25kg. No time cap.

Post time to whiteboard / comments!

Olympic Weightlifting WOD – Week 4/7, Day 3/3

snatch complex, clean & jerk complex

Gymnastics Strength WOD

WARM UP
-movement games..point/push, point/press, limbo!

SKILL WORK
-Handstand Kick Up and Negatives
work on building fluidity in the movement and controlling the negative. Use paralettes to challenge kick up strength and control strength in the negatives. Negatives should NOT turn into HSPU

MOBILITY-hamstrings!
-lax ball on hamstring
-resistance stretching on rig

BRIDGE CONDITIONING
– shoulders
– forearms
– full bridge

DIP STRENGTH
-1 strict
-2 kipping
-3 negatives

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.