Katy gets great triple extension on her clean.
Triple extension is extension of the ankles, knees, and hips. It's this extension that gets the bar moving. Olympic weightlifting consists of the snatch and clean & jerk. These lifts develop power, speed and explosiveness. Get efficient and strong at these lifts and it will carry over to all of your athletic pursuits. We are SO excited for our One Year Anniversary. We are looking forward to seeing all of you this Saturday at 4pm at Dr. Phil's House. Today's Workout CrossFit Games Open 11.3 As many reps in 5 mins as you can of: Squat Clean 165/110 lbs Jerk 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
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B-Man is ready for today's 500m rows. It's hard to believe summer is nearly over. School starts next week and our long days of parties, visitors, vacations and good times is winding down. Summers in Montana are purely magical. We like to party and have a good time. For some of us, Coaches included, we relax our nutrition plan and let ourselves indulge. We will be indulging and celebrating our One Year Anniversary at our party this Saturday. That's why it's perfect timing that the next Whole Life Challenge starts on September 19th. Fall is a great time to recommit to good eating, moderate drinking, and elimination of known inflammatory foods (sugar, wheat, dairy, etc.) It's time to return to a Paleo nutrition plan. We will, again, be an Official Team for the Fall Whole Life Challenge. The Fall WLC runs from September 19 - November 13. The Whole Life Challenge is more than just a nutrition challenge. You earn points for following 7 key areas of health and well-being: nutrition, hydration, supplementation, exercise, mobility, life-style practices and daily reflection. $39 Early bird registration ends September 4, after that registration increases to $49. The winner gets a cash prize. Past winners include Wendy Richards, Coach Heidi and Dover. Who will be our next winner? It could be you! Today's Workout
4 rounds for time of: 500 m row Rest 3 mins This is a CrossFit main-site workout from Aug 8, 2014. We LOVE Russian kettlebell swings. They allow you to do more work (read: you go faster) than American swings, and they are easier on the shoulders. Today we are purposefully doing Russian swings. You will develop hip drive, speed, and power with the Russian swing.
Have you RSVP's for our One Year Anniversary Party? Please RSVP today! We are putting in the pulled pork order tomorrow with B Bar BBQ. Today's Workout Wendler Shoulder Press Week 1.3 5 reps @ 50%, 3 @ 65%, 5 @ 75%, 3 @ 85%, max reps @ 95% then, For Time: 50 Russian KBS 1.5/1 pood 25 Double Unders 40 RKBS 1.5/1 pood 50 DU 30 RKBS 1.5/1 pood 75 DU 20 RKBS 1.5/1 pood 100 DU 10 RKBS 1.5/1 pood Today we are testing our fitness with the Baseline. This short and fast chipper is a great test of your engine, muscle endurance, and mental focus. You have to just keep moving. No time for breaks in this workout.
We like to repeat the Baseline about once every 4 months or so. Comparing your times shows you the trends in your fitness level. Get fully warmed up and work on your hip mobility. The video shows great MWod exercises to improve your compression at the catch. This will also help you with your air squats. Good luck! Today's Workout Baseline For time: 500m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups Compare your results to Nov, 2014 |
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