2/26/13 Kids, Cleans, & Going Deep
-Written by KC
“The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.“ -Brian Tracy
Our CrossFit Kids sit down to rest after their 7 min. AMRAP WOD of 4 Jingle Jangles, 2 One Arm Dumbell Overhead Walking Lunges (unweighted-8#), 6 Hand Release Push Ups.
Monica works on the Front Squat, deep position with hip crease as low as possible, pause 5 sec. bounce and explode up
Josh Clean & Jerk
I put this together for you so you could see how far over Josh keeps his shoulders when rising with the bar. He still has his shoulders over the bar, and the knees WAY back when the bar is just above the knees (picture 2).
Picture 3 is very important, he still has his arms STRAIGHT as he pulls through the middle, creating speed on the bar. You can't get that kinds of tork if your arms are bent it's jsut not possible. Picture 4, he's got his 'T-Rex' arms, not because he's pulling on the bar at this point, it's because he's pulling himself UNDER the bar to the receiving position in picture 5. Finally the Jerk in picture 6, both knees bent, arms locked out, front knee just behind front ankle, back toes tucked in slightly. Nice work Josh!
Dont' forget our NEW OLYMPIC WEIGHTLIFTING CLASS STARTS TOMORROW NIGHT, WEDNESDAYS, 6-8PM WITH COACH JOSH!
Workout of the Day Monday 2/25/13
Warm Up: Line Drills Gymnastics
Skill/Strength:
1a) 3 X ME 'Noes & toes' Handstand Hold (belly to wall with only noes and toes touching wall)
1b) 3 X ME Toes to Bar
Conditioning:
"No Bullsh!t Paleo Challenge Baseline"
400m run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*Immediately do 3 min AMRAP Burpees. Score in time on work above, and number of Burpees.
Then WOD #2:
3 Rounds
400m Run
25 Wall Ball Shots 20/14
Rest 1 min. after first round
Rest 2 min. after second round
Workout of the Day 2/26/13
Warm Up:
800m Run in the SUN!!!
8 Rounds Tabata Double Under
Skill:
Handstand Walk turn on cones Right & Left turn
Strength:
5 X 2 Front Squat with 5 sec. pause at the bottom, bounce and explode up
Conditioning:
5 Rounds for total reps:
1 min. 5 Power Cleans (155/105) Then with reamaining time ME Split Jerk same bar
1 min. ME Burpees
