Not So Simple

Sonny getting low

Working different ranges of the same movement can be very difficult. Try squatting with your feet wider than normal or narrower than normal. Try overhead squatting with your hands closer together. Or work on doing handstand push-ups with your hands farther from the wall and closer together. Increasing range of motion can be good as well. Parallettes for Handstand push-ups not only change the range but the hand position as well. Deadlift with your feet on 45 pound plates or do chest to bar pull ups. We fail at the margins of our experience so try everything.

_______________________

Workout:

Snatch
3-3-3-3-3

Not So Simple

Sonny getting low

Working different ranges of the same movement can be very difficult. Try squatting with your feet wider than normal or narrower than normal. Try overhead squatting with your hands closer together. Or work on doing handstand push-ups with your hands farther from the wall and closer together. Increasing range of motion can be good as well. Parallettes for Handstand push-ups not only change the range but the hand position as well. Deadlift with your feet on 45 pound plates or do chest to bar pull ups. We fail at the margins of our experience so try everything.

_______________________

Workout:

Snatch
3-3-3-3-3

Patience

Gathering around the pull-up bars.

We have said it before and we will most likely say it again, but we love our community.  We love the big weekend classes where everyone gets to mingle.  The 6am crew gets to chat with the noon crew, and the 10am class hangs out with the 5:30 class etc. Sometimes this leads to grouping athletes and running heats.  And sometimes things get a little out of hand.  So, thanks to everyone who comes in on the weekend and braves the crowds.

_________________

Workout:

Rest Day 

Patience

Gathering around the pull-up bars.

We have said it before and we will most likely say it again, but we love our community.  We love the big weekend classes where everyone gets to mingle.  The 6am crew gets to chat with the noon crew, and the 10am class hangs out with the 5:30 class etc. Sometimes this leads to grouping athletes and running heats.  And sometimes things get a little out of hand.  So, thanks to everyone who comes in on the weekend and braves the crowds.

_________________

Workout:

Rest Day 

Perfect

 
Uli and team 10am

The key points of the double under are body position, hand position and timing. When you jump your body should stay tight and straight and your wrists should spin the rope. Your head and body go up and your hands go down. Any movement about the spine, legs, or arms is inefficient and should be eliminated.

____________________

Workout:

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Perfect

 
Uli and team 10am

The key points of the double under are body position, hand position and timing. When you jump your body should stay tight and straight and your wrists should spin the rope. Your head and body go up and your hands go down. Any movement about the spine, legs, or arms is inefficient and should be eliminated.

____________________

Workout:

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Another Use For Parelletes

Amy lifting off the paralletes.

The deadlift is a simple movement.  Not always easy for people to learn, but bio-mechanically simple.  The most common problem we see is athletes not having the ability to get into a good set up position.  One of our temporary fixes is to use paralletes.  Getting the bar off the ground allows the athlete to find a stable position to lift from.

________________

Workout:
Five rounds of:
1:00 Kettle bell swing
1:00 rest
1:00 Double unders
1:00 rest

Another Use For Parelletes

Amy lifting off the paralletes.

The deadlift is a simple movement.  Not always easy for people to learn, but bio-mechanically simple.  The most common problem we see is athletes not having the ability to get into a good set up position.  One of our temporary fixes is to use paralletes.  Getting the bar off the ground allows the athlete to find a stable position to lift from.

________________

Workout:
Five rounds of:
1:00 Kettle bell swing
1:00 rest
1:00 Double unders
1:00 rest

Chin Up

Brett making it count.

The default pull-up at CrossFit is a the kipping pull-up.  We like the kipping pull-up for several reasons, coordination and power are two.  That does not mean however we don't value the classic strict pull-up or the gym favored chin-up.  Two things we consider when doing strict pull-ups and chins are the abs and shoulders.  Getting a rigid body position doesn't always seem relevant during a pull-up, but making our body tight allows for better use of the shoulder. 

_________________

Workout:

For time:

50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
run 1 mile
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Chin Up

Brett making it count.

The default pull-up at CrossFit is a the kipping pull-up.  We like the kipping pull-up for several reasons, coordination and power are two.  That does not mean however we don't value the classic strict pull-up or the gym favored chin-up.  Two things we consider when doing strict pull-ups and chins are the abs and shoulders.  Getting a rigid body position doesn't always seem relevant during a pull-up, but making our body tight allows for better use of the shoulder. 

_________________

Workout:

For time:

50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
run 1 mile
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats