141022

Strength days are what some people like most about CrossFit, and what separates us from any other programs around. Strength AND conditioning. Peerless, and sublime. Thanks CFHQ!

Push jerk 3-3-3-3-3
                                 1 mile run
Juan- 95                        7:54
Dustin- 200                   8:17
Todd McK- 95             7:20
Paige- 65                      8:50
Eric- 200                      7:09
Carrie- 80                     7:42
Paul- 135                      6:05
Teresa- 120                  9:07
Sharon- 95                  10:19
Caroline- 60                 9:23
Candice- 110               8:58
Tommy- 145                9:13
Caitlin- 75                    9:13

Great job guys, and monster lifts Dustin, Eric, and Teresa! The Push jerk has a great aesthetic value and is a very efficient way to get the bar from the rack to overhead. The Push jerk is more about getting under the bar than a Push press is. We always cue the 'pull' under versus the 'push' up component. AND remember that none of this occurs until the hips have opened fully!

Why do we perform a dead hang at the end of each SAM? That's right. Positioning. This is EXACTLY where the bar should finish- in an ACTIVE overhead position. Miss that and you'll miss the lift.

Strength days are a favorite because the usually allow us some extra time to throw in some extra fun. Today was a mile run. Good choice. Anything under 8:00 minutes is good. Anything under 7:00 minutes is really good. Nice run Paul- you are super fast and would be an exceptional anchor leg runner on any relay team.

Big THANKS to Eric, Sharon, and Teresa!

Ready to lead, ready to follow.
CFSF