Clean and Jerk, 5 x 3
followed by:
15-12-9
Box Jumps
DB Swings
Sumo Deadlift High Pulls (#45-65)
Scott, in-town from CrossFit Park City drops in for a workout.
The starting position with the Clean differs with the Sumo
Deadlift High Pull in that the hips drop low with chest
high to effectively slow down the transition time from the first to the second pull.
The rack position proves quite handy for the clean!
Early bend of the arms…clearly a SDHP, and not a clean!
What full extension of the hips looks like!
“Nancy”
5 Rounds of:
400m Run
15 Overhead Squats
Welcome, Rich and Mary Jo.
Take the grip that allows you to center the load properly! Though the load is allowed to drift slightly behind the head with heavier loads work your way into keeping the load lined up with the midfoot. The Overhead Squat is a litmus test for weakness and imbalance down the kinetic chain. Overhead is always overhead!
There is no 12:30p class today!
Sorry, folks! We’ll be back to our regularly scheduled weeks soon.
Mainpage WOD of the Day:
Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps (Sub 95, 75, as needed)
30 Pull-ups
Ava releasing her inner renegade.
Dan and Bill hit up “Helen”. Check out that full extension.
AFTERMATH! Those chairs are coming in handy, Mark and Kelly!
All we did today:
FRONT SQUAT : 8, 8, 8
5 min of:
AMRAP in 30s of a Kettlebell Swing
directly alternated with
AMRAP in 30s of Burpees
Left, Russian. Right, American.
They serve different purposes – which one are you going to use and why?
A big “thank you” to everyone who participated (performers and cooks alike!) The food was top-notch and good for us – and the company was even better.
You all truly make this community what it is and we’re grateful to have such multi-talented folks to whip into shape!
AMRAP : Talking and Eating.
Samantha’s song!
Ugganauts – need a bass player!
More videos of performances from the night to come!
FROM CrossFit San Francisco’s BLOG…
If, in the middle of your workout, someone took a snapshot and judged the quality of your effort and movement, based on that representative piece of time, what would they say? What if we scored the workout based on the average height of your burpee jump? Or the range of your push up? (I’m not talking about form deviations that occur at the limits of human performance.)
Remember Crossfit is not about going as fast as you can. It’s about performing as much work as you can, as fast as you can.
Why does it matter if I don’t really reach full extension on my box jumps you say? Or achieve true overhead in push press?
It’s all about performance. That’s the point. Hot dirty nasty performance. Performing more work through a greater range of motion is the gateway to the next level.
So next time you find yourself loafing a little, take a snapshot.
Coach Kstar
5 Rounds for time of:
5 Deadlifts
10 Burpees
A Crossfit Games Workout – winning times were Matt Chan with 2:33 at a Deadlift of 275lbs. and Libby at 3:23 with a Deadlift of 185lbs.
View the video here: Crossfit Games Women’s Deadlift/Burpee Highlights
“Helen”
3 Rounds for time of:
400m row
21 KETTLEBELL swings
12 pullups
Some people do this in HALF your time: OPT’s 6:59 Helen.
(!)
OPEN MIC / PALEO / HOLIDAY – NESS HAPPENS FRIDAY NIGHT AT 7 p.m.
– be there or we’ll do “Frelen” every day for 5 weeks!
I’m sure Dennis, Mike and Ruo think that’s a splendid idea.
Max OH Squat
“Annie-ISH”
100 – 80 – 60 – 40 – 20
Jump rope singles
Thigh touches (1+1=2)
Mike hit a new OH Squat PR – capped at 135 x 1!
)
