Archives

Christmas Eve 2016

by Andrew B

cgo-16point2_0061
Sarah “PT”

In the thruster it’s important to make sure the bar sits on the shoulders until the moment of full leg and hip extension.


CrossFit WOD for Christmas Eve Saturday 12/24

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 04DEC2016, 31JUL2016 or 05FEB2016. Post time to whiteboard!


ARTICLES

+ High Bar and Low Bar Squatting 2.0 – Strength Theory

Lots of Repeats

by Andrew B

barbellclub-oct2016am-10Zheng W

Yesterday at VERSUS 9 we hit The Total again: this time maxing out a hang snatch, a thruster, and a rack jerk. All three of these movements end showing the overhead position in complete control.

The overhead position is important in it’s skill transfer ability to the handstand. Locking out the knees and hips, squeezing the abs to keep the back flat, opening the shoulder, and pressing the arms to full lockout of the elbow are present in both upright and upside down positions.


CrossFit WOD for Skills Sunday 12/4

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 31JUL2016 or 05FEB2016. Post time to whiteboard!


HellaFit WOD

“DEATH VALLEY”

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses


ARTICLES

+ Overcoming Fear of Handstands – Gymnastic Bodies