The Overhead Lifts

Quote of the Day

“Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally.”

 – Mark Rippetoe.

Strength-Week 2

Military Press

Set #1- 3 reps x 70% 1RM

Set #2- 3 reps x 80% 1RM

Set #3- 3+ reps x 90% 1RM

(max reps as possible)

Metcon

AMRAP 3 minutes

#1-Press

Rest-3 minutes

#2-Push Press

Rest 3-minutes

#3-Push Jerk

*You can rest in the over head position, if you set bar down = 5 burpee penalty

*If you drop and empty bar, compared to putting down = 10 burpee penalty

*MUST perform burpee before next heat

Shoulder Press, Push Press, Push Jerk- The Over Head Lifts

by Greg Glassman

Bench and Squat

Quote of the Day:

"Have fun screwing up...it means you are removing your ego from the problem"

*Saturday Class Cancelled*

Want to go on a field trip this Saturday?

Strength

Bench Press

5x5

*keep a fixed weight

*75-80% 1RM

Back Squat

5x5

*75 1RM

*use human racks

AB CHALLENGE

L-Hold
5 max attempts
*post times

*hang from bar or parallettes and hold legs up like a "L"

Home Made Parallettes

by Gregg Glassman

Parallettes training is fun and highly developmental. Without gymnastics training we opt out of the most potent neurological training (coordination, accuracy, agility, and balance) available to an athlete, and parallettes training is essential to your gymnastics development.

Improving Running Mechanics

112309

30 Bench Press 50% body weight

400m Run

20 Bench Press 50% body weight

15 Burpees

10 Bench Press 50% body weight

400m Run

*Post time in comment

Improving Running Mechanics

by Karl Keissler & John Blauman

We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal). Moving the body from zero to 20 mph (11.25 seconds per 100 meters) is a seemingly simple yet highly complex task for the athlete to perform. It requires specific strength applied in a purposeful, concerted manner.

When performed properly, it can be a real thing of beauty. When the athlete is untrained or improperly taught, however, it can be devastating to the body. Fortunately, high-velocity running is a skill that can be improved in every athlete, by improving either stride length or stride frequency, or both.

Biomechanics teaches us that human movement can be traced along three planes: the sagittal/ longitudinal (splitting the body from side to side); the frontal/lateral (splitting the body from front to back); and the transverse (splitting the body horizontally, as to account for rotation.) Most people think of high-velocity running as occurring in just one plane--only as moving the body forward in the shortest amount of time. But running is much more than that. We cycle the arms and legs through the front and back, we move our bodies from right and left, and we fight rotation in our trunk.

 If you want to read further email me at coachscott@stonewaycrossfit.com, courtesy of CrossFit Inc.