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Workout of the Day
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3 rounds of max reps Bodyweight Front Squat. Rest as needed between rounds.
An awesome front squat is key to a similarly awesome great clean. The leg positioning is NOT the same as a back squat or that is often used for an air squat. The back angle changes significantly as well. Take a look here at this illustration from Mark Rippetoe's Starting Strength
And take a look at Kolkov (at least I think it's Kolkov) - clearly not a shins back, butt back position. If they were, there'd be no way for him to have a snowballs chance at making this lift. BTW -- he should be red lighted here, impressive as the load is. Can you find the foul?
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September 8, 2010 : Uber Baseline or Baseline |
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Workout of the Day
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Today's WOD The Uber Baseline:
For Time:
500 m Row
40 Pistols
30 Sit-up (GHD)
20 Handstand Push-ups
10 Muscle-up (bar)
Post total time.
OR
The Baseline
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull-Ups
Event Updates Amazing Grace is October 9th! We're collecting the funds and expected to make the donations online as an affiliate. 
To compete in the workout, all participants must complete each of the following:
- Register with their local CrossFit Affiliate 10 days prior to the affiliates Amazing “Grace” event. You may still participate in the fundraiser on the day of the event, but you will not receive your event t-shirt until November.
- All affiliates must make your donation at www.barbellsforboobs.org by Sunday October 31, 2010 for their Amazing Grace fundraising total.
- Awards will be announced on Friday, November 5, 2010 by Barbells for Boobs.
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Workout of the Day
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Today's WOD 3 rounds for time of:
15 Dumbbell Hang Squat Clean To Thrusters 90 lbs / 60 lbs
200 m Farmers Walk (Dumbbell) 90 lbs / 60 lbs
20 Dumbbell Swings 45 lbs / 30 lbs
Post total time.
Note: Barbells and Kettlebells are options. Barbell turns the farmers walk into an overhead walk / run. Barbell load is 95lbs / 65 lbs total.
Event Updates Amazing Grace is October 9th! We're collecting the funds and expected to make the donations online as an affiliate.
To compete in the workout, all participants must complete each of the following:
- Register with their local CrossFit Affiliate 10 days prior to the affiliates Amazing “Grace” event. You may still participate in the fundraiser on the day of the event, but you will not receive your event t-shirt until November.
- All affiliates must make your donation at www.barbellsforboobs.org by Sunday October 31, 2010 for their Amazing Grace fundraising total.
- Awards will be announced on Friday, November 5, 2010 by Barbells for Boobs.
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September 6 : Labor Day = PR Day |
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Workout of the Day
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Gym Hours Today are 11AM-1PM for a PR party. Come in and be awesome.
Suggestions:
Go for a PR on:
- 2k row
- 1k row
- 500m row
- clean
- jerk
- clean & jerk
- snatch
- deadlift
- press
- squat
- thruster
- Fran
- Cindy
- Helen
- Karen
- Baseline
Speaking of PR's - Shawn S. hit 185x4 for the deadlift Friday. That was a PR on her single, double, triple and quad deadlift! She didn't think she could do it at all. Then she did. Funny how that happens ALL THE TIME.
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September 5, 2010. It's really just called the press |
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Workout of the Day
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Press 3-3-3-3-3
Five rounds of three reps each of the press. Post loads to comments or BTW.
This is not a shoulder movement. It is a demonstration of your ability to stabilize your midline whilst moving a load overhead...which is a pretty useful thing to be able to do. Get tight, squeeze everything and give the press some love.
http://www.crossfit.com/mt-archive2/CFSCCaraOHGoodvsSoftMidline.html -- a good demo of the difference between a soft and solid midline overhead. Guess which finishing position has more potential to cause a back problem?
The Quest For a Stronger Overhead Press -- Bill Starr
The Olympic Style Press -- Bill Starr
Max going darkside on a press.
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