Archives

Floor Press, JT

by Andrew B

PRIDE PARADE 2016-46Ann-Marie O


CrossFit WOD for Max Week Monday 12/19

establish a 3RM floor press within 12 minutes, then

“JT”

21-15-9 reps for time:
handstand pushups
pushups
ring dips

Post max and time to whiteboard!


Barbell Club WOD

CLEAN & 2 JERKS
FRONT SQUAT
FRONT LUNGE
ACCESSORIES: strict HSPU, weighted back extensions


Kettlebell S&C WOD

 


ARTICLES

+ Flexibility, Mobility, and Stability – Fix

JT Tuesday

by Andrew B


CrossFit WOD for Skills Week Tuesday 12/6

front squat 5x6x72, then

“JT”
21-15-9 rft:
HSPU
pushup
ring dip

Post time to whiteboard!


HellaFit WOD

AMRAPture

30 min AMRAP:

400m run
10 front squats
10 pushup + scap ‘shups
10 OH lunges
10 pullups/row variation


ARTICLES

+ Basic Anatomy of Stretching the Calves – The Movement Fix

Full Extension

by Andrew B

2016 0221 - Trident Classic d2-18Megan K

In the snatch, clean, and jerk the ankle*, knee, and hips must come to full and complete extension to better utilize the body.

If the position is practiced enough you can see a global arch take shape- this allows the barbell a better path to the overhead position where the lifter will receive the bar. This same extension shows up in kipping and more, but you get the idea.

* MK’s ankles could be more extended, but I shot too quickly (;


UPCOMING EVENTS

This weekend we have athletes competing in two competitions:

1.) Battle at the Ballpark at Safeco Field in Seattle. We have multiple teams of athletes representing the #HYFRsquad then we’ll celebrate later that night at the Mariners game!

2.) The 2016 Trident Championships at Trident Athletics in Tacoma. Come support Megan K and Ann-Marie D on Saturday as they attempt to PR and podium again! Then Bobby B hits it on Sunday!


CrossFit WOD for Friday 09JUN2016

SQUATS Week 10, Day 2
back squats 1x5x60/65/70/75
front squats 2x5x65, 2x5x70

Performance

“JT”

21-15-9 reps for time:
hspu
HR pushup
ring dip

Fitness

21-15-9 reps for time:
Z-press, 20/15kg
HR pushup
dip

Post time to comments!


Barbell Club WOD

establish a 1RM snatch, then a 1RM clean & jerk


ARTICLES

Watch the evolution of Kendrick Farris, -85kg American olympic weightlifter who has represented us in the Olympics twice!

In it you can see the growth of his technique, specifically with his jerk- early in his career he would split jerk like the majority of lifters. Over time he developed a “splot” jerk (more wide than long), until he developed the mobility and strength to squat jerk.