Overhead Squats

Posted by crossfit714 on May 17, 2012 in WOD | 0 comments

Okay. Deep breath. We’re doing heavy sets of overhead squats. Now don’t panic! We know these are highly technical movements at which proficiency is necessary, so if you aren’t quite there yet we can take this time as a skill session to work towards that goal. If you’re totally solid overhead, however, we wanna see what you got in you! These require core stability, extreme hip, shoulder, and thoracic spine mobility, and a desire to fight to keep that thing overhead. We know you’ll do great. Have fun and train hard!

Warm Up
600 meter run
Stretch

Work-Out Of The Day

Recipe for Madness

Posted by crossfit714 on May 16, 2012 in WOD | 0 comments

Alright, time for some barbell complex action! These are always fun. The deadlifts will be easy, the cleans will take it out of you, and the shoulder-to-overheads will finish the job. Throw in some overhead squats and double-unders and you’ve got a recipe for madness. We did a slightly modified version of this in the Elite class on Tuesday and it did a number on us. In a good way

Have fun and train hard!

Warm Up
500 meter row
Stretch

Strength

Workout Of The Day

Keep your spine in line, and turn up the power

Posted by crossfit714 on May 15, 2012 in WOD | 0 comments

Today’s WOD has a lot of lower back involvement. Choose a weight that is right for you (i.e. no rounding of the lower back in either movement, nor any overextension during the KB swing) and make sure to get your hips nice and mobile. Yes, your hips. You can’t (and shouldn’t) really mobilize the lower back, because it’s mostly used in isometric contraction (i.e. it stays in place holding everything else up). But if your hips are tight they will pull your pelvis out of alignment (anterior pelvic tilt) which will put your lumbar (lower back) into over- or hyper-extension. Same with the hamstrings; get them moving. Listen: your hips and legs are your power generators. Keep them healthy, and work on mobilizing them every day, and you *will* see improved performance in your WODs. Check out this MWOD for some tips.

In the Oly class tonight we’re going to continue our foray into the Clean. Those of you who have been coming have all been improving a lot, so keep up the good work. Practice and good coaching is what it takes. You do the practice, I’ll strive to do the coaching. Next week we’ll start working on the snatch and overhead squat for a few weeks, so be ready for that as well.

Have fun and train hard!

Warm Up
1000 meter row
Stretch

Work-Out Of The Day
3 rounds for time of:
30 Kettlebell Swings 53 lbs
10 Deadlifts 225 lbs
Post total time.

Cool-Down
Tabata Push-Ups

Olympic Weightlifting Class

Clean Technique (week 3)

Next week we’ll begin a cycle on the Snatch (including working on overhead squats)

OHS and Double-Unders

Posted by crossfit714 on May 14, 2012 in WOD | 0 comments

Those of you who got some schooling this past Saturday on your double-unders are getting your money’s worth this week. Today’s WOD is simple, but definitely not easy. If your overhead squat sucks due to hip or shoulder mobility issues then go crazy light and focus on just getting into the positions correctly. You really don’t want to cheat this movement, and it pays dividends to get it down pat.

Warm-Up
600 meter run
Stretch

Strength

Work-Out Of The Day

Back to basics

Posted by crossfit714 on May 14, 2012 in WOD | 0 comments

We’re bringing it back to basics today. Some bodyweight movements, jumping rope, and running. Good times.

Big thanks to everyone for being understanding about the gym being closed this weekend. We want to always be improving and providing more value to our members. Have a good week!

Mystery WOD

Posted by Geoff Sallee on May 10, 2012 in WOD | 0 comments

Happy Friday to you all. Today’s WOD is a mystery, at least until the first person posts their results on BeyondTheWhiteboard. Just come on in and do work. Simple.

Again, a reminder that we’re going to be closed this weekend, except for the double-under clinic. Group classes and open gym are canceled. Have a fun weekend! Have fun at Regionals! We’ll see you next week.