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For JACK

by Andrew B

“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” – CrossFit.com

First posted on CrossFit.com on 29SEP2010.


CrossFit WOD for Wednesday 11/23

handstand development, then

“JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 perfectly-vertical kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post score to whiteboard.


Barbell Club WOD – Test Week

– establish a heavy power clean
– establish a heavy power jerk
– establish a heavy deadlift
– establish your max plank, 25/15kg


Kettlebell S&C WOD

ground force exploration


ARTICLES

+ Episode 10: Hips Shooting Up, Knees Out vs Knees Back, Weightlifting Shoes & Coaching vs Lifting – Catalyst Athletics’ Weightlifting Life Podcast

| HANDSTAND KICKUP| #cfg lead coach @pamelagnon runs us through a #handstand Drill to figure out how to control your kickup ・・・ Why do gymnast know how to control handstands so well? Not only do they master being inverted but they spend a ton of time on “kick-up” training. 1️⃣measure body like video (mark at hip and ankle 2️⃣start at “starting line” in tight hollow stance 3️⃣lunge to next line (hip) and open shoulders angle – lunge should be nice and deep 4️⃣kick up slow – let back foot get high and balanced then bring front foot up to meet it. 5️⃣”grip” the floor w hands to gain balance and eyes should gaze in front of hands (so you have a focus point to balance) 6️⃣return the same way!! Now go get #gymnasty👊🏼 #cfgymnastics #crossfit #crossfittraining #mastersgamesathlete @cfgymnastics @crossfittraining

A video posted by CrossFit Gymnastics (@cfgymnastics) on

Cover the Bar

by Andrew B

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Hang cleans help test positional strength as well as the ability to actively pull under the bar. Do your shoulders “cover” the bar at Position 2? If not make that adjustment and see if it helps accelerate the bar through the hips.


CrossFit WOD

EMOM Lifts

Starting with an empty bar JERK every minute on the minute then add 5kg or more for as long as possible. When you can no longer jerk you will HANG CLEAN every minute on the minute then add 5kg or more for as long as possible. When you can no longer clean you will POWER CLEAN every minute on the minute then add 5kg or more for as long as possible.

You can miss up to three times per lift. 30 minute time cap.

Post highest for each lift


Barbell Club WOD

establish within 15 minutes:
– rack jerk 1RM
– back squat 1RM
– deadlift 1RM


Kettlebell S&C WOD

Weighted sit ups 3×10
Weighted dislocates in arch 3×5

then

AMRAP in 20 minutes:
5 hinge rows
10 man makers
15 goblet squats


ARTICLES

CC2016

Competitions in Function Fitness, Powerlifting, Strongman, and Olympic Weightlifting. September 24-25th at the Washington State Convention Center

http://www.thecascadeclassic.com/

Saturday 1/30

Discover what skills, motor control, and mobility you’re missing (and/or could be better at) with Andrew at 8am!

It’ll be nice if you’re always having issues with deadlifts, especially because the CrossFit class today involves a bunch of deadlifts.

EMOM clean & jerk (85%) for 20 minutes

establish a heavy deadlift in 7 minutes

AMRAP in 10 minutes:
7 deadlifts (60%)
200m run

A. design your own warmup. 3-5 reps each of
– squatting movement
– pulling movement
– pushing movement
– global flexion movement
– global extension movement

Be mindful of starting with general movement before preparing specifically for the snatch, clean, and jerk.

B. mock meet

3 attempts at a max snatch
3 attempts at a max clean & jerk

C. If time allows
4 rounds for time:
20 KBS, 32/24kg
60 double unders

start with a 1200m run, end with a 1000m row

Tuesday 9/22

1. establish a 1RM rack jerk within 15 minutes
2. establish a 1RM deadlift within 15 minutes

Post results to comments!

A.

10 squatting quad power snatches, 20/15kg
20 OHS, 20/15kg
10 strict pullups/muscle-ups
20 ghd situps
10 HSPU
20 bike calories
10 bar muscle-ups
20 kbs, 32/24kg
10 target burpees
20 bike calories
10 sotts press

B.

establish a heavy 2-rep jerk within 10 minutes

then

9-6-3-6-9 reps for time:
jerk, 70/49kg
burpee over bar
muscle-up

C.

AMRAP in 10min:
10 double kb thrusters, 16/12kg
12 t2b
15 double unders

D.

group stretch

Post results to comments!

PARTNER RELAY

Partner B performs movement 2 until Partner A completes movement 1, then they switch. Move through the list of relays as many times as possible in 35 minutes.

RELAY 1
8 incline sprints
OH lunges

RELAY 2
400m run
front squats

RELAY 3
20 burpees
hollow hold

RELAY 4
25 cal airdyne
push-ups

Sat 11/1

STRENGTH

establish a deadlift 1RM within 15 minutes

CONDITIONING

“TABATA THIS!”

– tabata row (calories)
– tabata squats
– tabata pullups
– tabata pushups
– tabata situps

Rest 1 minute between each exercise.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Your workout score is the total sum of all scores in each exercise. (Example: Row = 4, Squats = 25, Pullups = 10, Pushups = 15, Situps = 18 for a grand total of 72)