Posts

There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

ARTICLES

+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister


Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.

ARTICLES

+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions

tumbling

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.