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CrossFit WOD for Tuesday 1/21/2020

bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+

5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs

Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.

READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo
WATCH:

Gabrielle, Jessie, and Melissa board bench pressing

Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!

ARTICLES

+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)

CrossFit WOD for Wednesday 8/8

1-1/4 front squats 5×6, then

21-15-9 reps for time:
push press
power clean

Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg

Compare to 13JUN2018. Post time to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull + snatch variation

snatch pulls
back squats

accessories

Powerlifting WOD

power cleans
bench press

dumbbell bench press
Tate press
JM press

bicep openers

Kettlebell WOD

 

Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.

ARTICLES

+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm

(A)

1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers

(B)

[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]

(C)

2 rounds of :60 on, :20 off
– side-to-side mountain climber
underhand forward throw
– semicircle mountain climber
underhand overhead throw
– jumping mountain climber

(D)

3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts

(E)

ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then

JACKIE

for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00

Melissa using the rack to set her shoulder blade retraction before bench pressing

ARTICLES

+ The “Bamboo Bar” – AB’s Vimeo

SCAPULAR RETRACTION: THE FOUNDATION OF A MONSTER PRESS ______________________________________ The bench press is rarely given the attention it deserves. It’s an oversimplified lift, which actually requires a high level of skill and training. The set up is arguably the most important portion of this lift, and learning how to properly execute it will not only lead to performance improvements, but will also reduce injury risk in the long term. ______________________________________ Your shoulder blades are the base from which your arms can move. You can produce more power from a stable platform, and in effect a bigger bench press by positioning your scapula in the right place prior to initiating the lift. In addition, this position will also prevent your humerus from excessively internally rotating and translating anteriorly, a position that can compromise tendons and ligaments that cross between the shoulder blade and humerus. _____________________________________ Sometimes however, this cue can be difficult to implement so I’m posting my three favorite bench warm up exercises for you to try. Engage your shoulder blades and be mindful of how it feels to have them “down and back” for when you lay down on the bench. @hybridperformancemethod

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CrossFit WOD for Wednesday 12/20

establish a heavy 5-rep bench press

two sets max effort bamboo bar

42-30-18 reps for time:
wall ball, 20/14# to 10/9′
ab-mat situps

Performance does 30/20# ball and GHDSU

Post time to whiteboard!

Kettlebell WOD

:30 on, :30 off
– one-arm swing L
– one-arm swing R
– hard-style swing
for 5 rounds

KETTLEBELL KAREN
150 wall ball substitute for time