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

Jon, Elise, and Michi preparing for some overhead squats

ARTICLES

+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal

CrossFit WOD for Wednesday 3/21

for time:
40 kettlebell snatches
40 kettlebell cleans
40 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

snatch DL + snatch
back squats

Powerlifting WOD

back squat
press
deadlift

Kettlebell WOD

Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
swings
clean
push press
squat

then

3×10
a) strict sit ups
b) pull ups

3×20
a) side bends, (10/side)
b) bent-over-row

Michi joins the WODclub at the 1000 level!

Here’s the plan this week:

ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times

CrossFit WOD for Monday 2/12

Halved CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4

snatch complex, individualized for your weaknesses, back squats

Powerlifting WOD –  Week 6/7, Day 1/4

wide-stance good morning 3RM

Kettlebell WOD

accessories+mobility, then

ARMOR BUILDING

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats