Range and Position

Megan and Peter at different stages of the Snatch

Coach Burgener is known for saying he would rather begin with a flexible athlete than a strong one.  He believes he can make anyone stronger but that getting into proper position and achieving full range of motion are more difficult to gain.  As we continue to strive for faster times and larger loads spending some extra time making sure you are in a good set up position and working to keep position in your biggest ranges and working on your flexibility will help you be able to get you stronger over time.

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Workout

Complete as many reps as possible in 10 minutes of:

65 pound, Front Squat, 15 reps
Chest to Bar Pull-Up, 7 reps
25 pound Dumbbell Sit-Up, 15 reps

Range and Position

Megan and Peter at different stages of the Snatch

Coach Burgener is known for saying he would rather begin with a flexible athlete than a strong one.  He believes he can make anyone stronger but that getting into proper position and achieving full range of motion are more difficult to gain.  As we continue to strive for faster times and larger loads spending some extra time making sure you are in a good set up position and working to keep position in your biggest ranges and working on your flexibility will help you be able to get you stronger over time.

____________________
Workout

Complete as many reps as possible in 10 minutes of:

65 pound, Front Squat, 15 reps
Chest to Bar Pull-Up, 7 reps
25 pound Dumbbell Sit-Up, 15 reps

Ready Position

Rose push pressing in great position.

In most sports coaches talk about a ready position. Maybe it is ready to catch a fly ball or hit a home run. Maybe it is ball of the foot legs bent ready to move side to side. In weight lifting we always go back to stance grip and spine position. Then you take a deep breath get tight and you are ready to go.

__________________

Workout

Five rounds for time of:
Run 400 meters
275 pound Deadlift 15 reps

Ready Position

Rose push pressing in great position.

In most sports coaches talk about a ready position. Maybe it is ready to catch a fly ball or hit a home run. Maybe it is ball of the foot legs bent ready to move side to side. In weight lifting we always go back to stance grip and spine position. Then you take a deep breath get tight and you are ready to go.

__________________

Workout

Five rounds for time of:
Run 400 meters
275 pound Deadlift 15 reps

Living Better Longer

Warming up.

__________________

We do a lot of squatting in CrossFit. The squat in all its different incarnations is one of the best multi-joint functional movements we can do to train the body. One might think that it is all about the legs when in fact the mid-line and shoulders play just as important of a roll in all the different types of squats. In fact most of the time we are working on strengthening the trunk muscles so the legs and arms can do work better. Learning how to hold your belly tight under load makes all the difference in your, everything.

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Workout:

Rest Day 

Living Better Longer

Warming up.

__________________

We do a lot of squatting in CrossFit. The squat in all its different incarnations is one of the best multi-joint functional movements we can do to train the body. One might think that it is all about the legs when in fact the mid-line and shoulders play just as important of a roll in all the different types of squats. In fact most of the time we are working on strengthening the trunk muscles so the legs and arms can do work better. Learning how to hold your belly tight under load makes all the difference in your, everything.

__________________

Workout:

Rest Day 

A Duel

Brett and Sonny synchronized swings.

"My mom, who is 52, recently started CrossFit. She first told me a couple weeks ago. Surprised by this, I asked her what compelled her to make the decision. She told me her motivation came partly from seeing both of her boys' dedication: waking up at sunrise to go workout, eating healthy meals, and doing mobility work in her garage. I never told my mom that her lifestyle was unhealthy; that she should try CrossFit; or only eat certain foods. Sometimes our actions do indeed speak louder than words. Who introduced you to the world of CrossFit? Who has had, or continues to have, a positive influence on your life?"

- Dahlberg

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Back Squat
3-3-3-3-3-3-3-3-3-3

A Duel

Brett and Sonny synchronized swings.

"My mom, who is 52, recently started CrossFit. She first told me a couple weeks ago. Surprised by this, I asked her what compelled her to make the decision. She told me her motivation came partly from seeing both of her boys' dedication: waking up at sunrise to go workout, eating healthy meals, and doing mobility work in her garage. I never told my mom that her lifestyle was unhealthy; that she should try CrossFit; or only eat certain foods. Sometimes our actions do indeed speak louder than words. Who introduced you to the world of CrossFit? Who has had, or continues to have, a positive influence on your life?"

- Dahlberg

_______________

Back Squat
3-3-3-3-3-3-3-3-3-3

Camaraderie

Brian cheering on Dietrich though a workout.

Getting more fit requires many factors at work together.  Quality coaching, solid technique, mental fortitude, solid nutrition are all things we discuss often on this blog. We also discuss the value of community and having friends and fellow athletes with you during workouts.  Sometimes the help of another cheering you on, helping you believe you can do one more pound or rep can get you to the next level. Our fellow athletes help us to know we are not alone in the struggle to improve.

______________________
Workout: 

15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

Camaraderie

Brian cheering on Dietrich though a workout.

Getting more fit requires many factors at work together.  Quality coaching, solid technique, mental fortitude, solid nutrition are all things we discuss often on this blog. We also discuss the value of community and having friends and fellow athletes with you during workouts.  Sometimes the help of another cheering you on, helping you believe you can do one more pound or rep can get you to the next level. Our fellow athletes help us to know we are not alone in the struggle to improve.

______________________
Workout: 

15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate