Peter landing solid on the box.
Using the "simple movements" in CrossFit to practice midline stability and proper joint positioning will lead to improvement in the "complicated movements." There are no throw away movments. Getting better takes constant focus.
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Workout
Bench Press 1-5-1-10-1-15 reps
Chris, better known as Wichmann
The split grip can come in handy for deadlifting and pull-ups.
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Workout
1 Snatch balance on the minute for 12 minutes
Overhead Squat 1-1-1-1-1-1-1 reps
The upper middle back is one of the most critical muscle groups to help open the shoulders and get into better overhead and pressing positions, as well as improve general posture and overall power output. Get to know your anatomy to get more fit.
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Rest day
Dave has reinvented, reinvogorated and refreshed his CrossFitting over the last few months. He is hard at work, focused, and on a mission to become better at everything. As usual, impressive work Dave.
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Workout
2 Box squats on the minute for 12 minutes
Then,
Three rounds of:
Run 400 meters
Rest as needed between efforts.
Dietrich at the bottom of a pull-up.
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Workout
21-15-9 reps for time of:
135 pound Jerk
Pull-up
Rest 5 minutes
Then, 21-15-9 reps for time of:
GHD sit-up
Handstand push-up
Rest 5 minutes
Then, 21-15-9 reps for time of:
Box jump
Push-up
The one and only Peter S.
In this photo, Peter has his midline in order, his legs extended and his shoulders are behind his hips. He has jumped so hard that his heels have begun to the leave the ground. This position is good for the kettlebell swing here, but would also work if he was performing a clean or a snatch, as long as he returns to his heels once the jump is complete.
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Workout
Reverse tabata Front squat, 225 lbs
Tabata Squat
Tabata Pistol
Cary pushing out
The bottom of a ring dip is a debatable thing, but in order to be good at a muscle-up, you need to be able to get your thumb in your armpit. That would be significantly lower than where Cary sits in the photo.
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Rest Day
Kimberly and Jen in extension
In the photo, both Jen and Kimberly do a nice job of extending the knee, hip and ankle without over extending the midline. Great job girls.
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Workout
Ten rounds for time of:
5 Strict toes to bar
3 L pull-ups
1 Pull-over
We have been talking a lot in class lately about stable joints. Spinning your armpits forward will make your shoulder more stable and, therefore, more powerful. Rotating your femurs out will make your hips more stable and, therefore, more powerful. If you want to be more powerful, you must understand how to be stable.
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Workout
Five rounds of:
1 minute double under
1 minute plank hold
1 minute air squat
1 minute rest
Getting set before we move can increase our chances of being successful with a lift. Taking a big breath in, tightening the abs, squeezing the butt and setting our weight on our heels are four easy steps to take.
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Workout:
Jerk
1-5-1-10-1-15
