Hang Power Snatch

Hang Power Snatch

Saturday, February 26 'SDHP/OH squat'

The overhead squat is the least functional of the squats. We were out one night when I was asked "Why the overhead squat?" My response was easy, "The overhead squat cruelly and indiscriminately exposes strength and flexibility deficits." He obviously had never performed an overhead squat. Couple this gem with the famous sumo deadlift high pull and now we're talking.

21, 15, 9 reps of:
95 pound sumo deadlift high pull
95 pound overhead squat

Bart- Rx 8:50
John- Rx 7:35

Great session you guys. As prescribed. Also super session DT, Dan (son of Zeus), Holley, and Katherine. The sumo is a mother grabber. Lots of blood getting pumped to aching muscles because we are once again moving a large load over a long distance.

Sunday is a rest day. Use your time wisely and get something that feels good. Let's be ready to roll Monday. Thanks for another great day of training and conditioning at CFSF.

Anything worth having is worth working hard for.

Friday, February 25 'Back squats'

Back squats are less functional than the front squat, but the back rack gives us an advantage of leverage that usually allows larger loads. One of CrossFit's mainstays is moving a large load over a long distance. We got that.

Back squat  3-3-3-3-3

Eric- 235
Bart- 235
LaRunda- 90
Tammy- 140
Sharon- 115
Casey- 275
Dan- 225
John- 285

Great squats everyone. We had some serious weight John and Casey. Good Good. You guys are strong. We had several people practicing the back squat that did not go for reps. You guys are doing great. Form, consistency, intensity. In that order.

The cues for a solid back squat are many. We need to know them, and hit them. Now we see why flexibility is so important. From ankles to hips, and shoulders- as much range of motion as completely possible. It makes EVERYTHING easier. As loose as a moose... That one's for our Molson fans. I digress, get loose and stay loose. It's not that difficult. Enough said.

We had a really great time on the last Friday night of the month. Good to get back. And there were feats of strength. Outstanding double rope climb Dan (son of Zeus). We are super glad you are rolling with us. You bring tons of fuel we will all benefit from.

CFSF

Thursday, February 24 'Row/one-arm DB snatch'

The dumbbell snatch is difficult. A one arm dumbbell snatch is even more difficult. Core gets hammered by maintaining stability throughout the entire movement, but it is a thing of beauty when you are hitting it, you feel things are locked on. Until then, it's a grueling struggle to maintain stability, keep that shoulder active, and keep those knees out, with weight on the heels.

1000m row
One arm DB snatch, 50 reps
750m row
One arm DB snatch, 35 reps
500m row
One arm DB snatch, 20 reps

Eric- 25  27:16
Dan- 20  24:18
John- 25  26:23
Casey- 30  31:57

Outstanding work guys... Madman, Dan (son of Zeus), John, and  Eric- way to hang tough.

This session turned into less of a workout, and more like a skills class in that a bunch of people were working on the dumbbell snatch- great job Alice Ann, Bart, LJ, DT, Brandi, and Tammy, Holley, and Katherine. This is a motor skill challenge of the first order, and you guys did really well.

Take some time and get down on the deck and stretch those tight pillar muscles. If you have a pain ball with you, get some flossing and feathering. Accumulate 100, then stretch those bad boys. Don't forget that tight bundle above the hip flexors. For some reason, I think you guys may be tight there too. Rub it. Massage it.

Thanks for all the terrific efforts today. Thanks for another great day at CFSF.

http://www.mobilitywod.blogspot.com/

Train consistently, get comfortable being uncomfortable, learn new skills, evolve-
CFSF

Tuesday, February 22 'Deads'

Three reps. That third rep is always difficult, almost impossible sometimes. However, we are not taking into consideration the determination with which the CFSF crew attacks this session...

Deadlifts 3-3-3-3-3

DT- 215
Bart- 275
LaRunda- 95
Tammy- 175
Scott- 295
Dan- 245
John- 365
Holley- 95
Lisa P- 75
Casey- 365

Great lifts everyone! Deads are one of the most functional things we do at CFSF. How many people are doing deads at the globo gym? None. At the least, very few. That's right. It's us. Only us. We know the implication that deads bring to the table... Added strength in all aspects of performance. Deads deliver.

Super strong lifts John and Madman. You guys are STRONG! We are glad you're on our side....

Thursday is next, lets be READY!

http://www.mobilitywod.blogspot.com/

Hit this site, do the work. Take care of your business.

CFSF- chasing performance. Do not fear HEAVY. Heavy is our friend. He makes us better.

Pierdo mi CrossFit!  Esperare' pacientemente, pero no para mucho tiempo. Verifique para el trabajo de prima hoy. Haga mas, sea mas.