The superwomen and supermen of yesterday’s Community Class! Next one is up Saturday 9/10
CrossFit WOD for Sunday 28AUG2016
with a running clock perform one lift and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible
Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump. Compare to 13DEC2015, 01SEP2015.
Tomorrow (Saturday) at noon we are having a Community CrossFit class that is open to all members and non-members, experienced and non-experienced CrossFit athletes. It’s a great opportunity to introduce your friends to the CrossFit methodology and the Foundation CF experience.
Out of all the popular barbell lifts out there, the bench press is probably the least-used lift in the CrossFit movement arsenal.
One reason it isn’t used as frequently is the lack of form in bench pressing- most general fitness athletes don’t set up correctly which can screw up shoulder mechanics, or lead to shoulder impingement. To combat poor form we utilize the methods used by the those who excel in the bench press performance world: set the shoulders, butt; and feet, arch the back as much as possible; utilize a better grip; control angles of the wrists, elbows, lats, and chest; and a correct tempo to employ maximum rebound for stronger muscular contractions.
Another reason is because we find more transferable benefits from overhead pressing (strict press, push press, jerks) to everything else. This is more akin to real life, like placing something onto a high shelf in your kitchen/closet/garage. This also puts us into a position most people normally don’t get into during activities of daily living.
That all being said, it’s still a very important movement to understand, and to perform well in the athletic setting. In general fitness, it’s important that we vary up the load (medium to heavy), direction (a push away from the chest), and equipment (barbell) and the bench press can satisfy a particular set of those parameters. If you’re in a combative activity or sport benching explosively would lead to better pushing/punching/throwing. Sometimes, like today, we’ll throw in a curve ball and check to see if your understanding is performance exists!
CrossFit WOD for Thursday 25AUG2016
board press 7×4, then
5 rounds for max total reps:
ME weighted pullup, 20/10kg
ME bamboo bar, 2×20/12kg
Post score to whiteboard!
1 min each movement,
3x each triplet,
1 min rest between
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.