CrossFit CenCal

Bring a Friend Month

Warm Up
Shoulder Mob
Hammer those hips

Strength
3 position snatch Deadlift
-Below the knee
-Mid Thigh
-Extension

WOD
Power Snatch x10 95/75
Burpee x 20
Pinch Grip Farmers Carry 200m 35/25
4 Rounds for time

On the 3 pos snatch dl focus on being tight and under control hit the positions with a pause at each learning the correct position for each is essential. Whether you are a hit or a brush snatcher it makes no difference here just get in the extension position aggressively.
*Note if you are new to crossfit or are still developing your skills use a kettlebell swing in place of the snatch during the WOD if you are not proficient with that skill yet.

Its bring a friend month. I know some of you have friends that have been asking what it is that your doing that is making you look so good. Well now is your chance to bring them in to see for yourself. Bring them in for a free week and let them see what you are all raving about!!!

Team time

Sorry spent a nice evening with the family. We will have an outdoor team WOD tomorrow with short interval runs, 2 barbell movements, 2body weight movements and a whole lot of fun so gear up accordingly!! Gonna be fun see you in the morning!!

Game Time

Warm Up
Snatch Warm Up

WOD
50 box jump
50 double unders
50 Sit Ups
40 box jump
40 double unders
40 sit ups
30 box jumps
30 double unders
30 sit ups
20 box jumps
20 double unders
20 sit ups
10 box jumps
10 double unders
for time

Its game time and if your not heading down here is the link of the live stream it will also be aired on ESPN3.com View Live Premier Coverage:
Friday: 6-9pm, pacfic
Saturday: 6-9pm, pacific
Sunday: 1-4pm, pacific

Going to the Games

I'm going to the games... as a spectator. Still excited though. In the spirit of the games lets do a good old movement thats great for testing one's work capacity.

Warm-up

Roll it or Stretch it for 10 Min

Skill

3 x 5 Thruster

Work to throw the bar with your shoulders and use the hands only as follow through.

WOD

4 Rounds for time of:

5 Grip Checks (Chest to bar Pull-up, knee to elbow, toe to bar)
15 Thrusters
20 KBS
25 Push Ups 

Power Hour

Warm Up
Banded Hamstrings
Hip Capsule
Overhead Band Stretch

Strength
3RM Deadlift
drop down to 80% shoot for 15 reps or failure

3RM Strict Press
drop down to 80% shoot for 15 reps or failure

WOD
50 burpee box jumps for time

Wendsday is power hour so I think its time for some Arnold Movies
 

Assume the Position

Warm-up

20 Leg Swings Front to back/Side to side
10 Walking Lunges
10 Jumping Lunges/Split Jumps
10 Drop Squats PVC

Skill/Strength

Drop Squats 3 x 3

In the front rack position drop and land as low to the bottom of the squat as you are able. Do your best not to land in a quarter squat and coast the rest of the way. Hit the bottom and be rock solid when you do.

WOD

200m Run
30 Air Squats
200m Run
30 Front Squats 135/95
200m Run
30 Air Squats
200m Run

*Run around bear creek furniture

Heres to a great week

Warm Up -Shoulder Scaption x 10 -Push Up w/ T x 10 -Ring Rows x 10 Strength 5x3 Snatch Complex 1-Snatch 2-Below the Knee Snatch WOD 10 min AMRAP 20 KB Swing 20 Double Unders

Even Coaches Have Coaches

Exciting things happening I am very fortunate to have the opportunity to work under Jon North of California Strength. I will be working closely with Jon, Donny Shankle, and Legendary coach Glenn Pendlay. I will no doubt become the best Olympic Lifting athlete I can be under their coaching. This means I will be bringing back some awesome information, skills, and drills to you guys in the box. We are already in the process of putting together an Olympic lifting seminar on a monthly basis. If you have never seen a human being C&J 210kg come to one and watch my boy Donny throw it down, or if your a snatch guy Jon (Who is the American record holder in the snatch) will blast a 160kg snatch at a body weight of only 93kg! Either way its going to get nasty.

 
 
Warm Up
MOBILIZE anything and everything 15 min

WOD
800M run
1 arm DB Snatch x10@
20 See the Lights
20 Pull Ups
4 rnds for time

ATTN: If you have children please keep them in the childrens area. If one of the little ones were to get hurt in my box I would be devasted as if it were my own daughter. Please do this or I will be the one to tell them to get in there and I will use my coaching voice!! Seriously help us keep our future CrossFitters safe!

The Front Rack

The best stretch for the front rack position is the front squat.  Grab that bar and throw the elbows in front and trust that one day your wrists won't hurt anymore.

If it hurts real bad, here's a hint, it has nothing to do with your wrists' flexibility. Crummy flexibility through your upper back puts your arms in a bad position and your wrists must then fill the gap. If it's awful and you know it stretch your shoulders. If you need ideas go to Mobilitywod and search for 'front rack'.

Warm-Up with bar

10 Zombie squats
10 Push Ups
10 Front Squats
10 Push Ups
10 Hang Cleans
10 Push Ups

Strength

3 x 6 Hang Power Clean

WOD

12 Min Amrap

7 Hang Power Clean
9 Front Squat
12 Ring Dip

Lifes Failures

Life throws those little curve balls at us everyday sometimes we overcome them and sometimes they linger. Either way we deal with failure. In the gym Failure is not as critical as it is in life but none-the-less is just as important how we deal with it. I see some of you guys miss a lift and you can see that you are broken down mentally. please understand that we use complex movement progressions and failure will happen from time to time.  Some times failure is wanted, example if we never fail a max effort back squat how do we know what our max effort could have been. All I am saying is take things in stride we love to teach and will get you to the promised land I swear!!

Warm Up
Shoulder pass thorough x10
Scarecrow snatch x10
Power snatch x10
3 rounds

Skill
Top to bottom shatches x 4
   High Hang p snatch x 1
   Below the Knee P Snatchx 1
   From the floor P snatch x 1

WOD
20 Box Jump
30 Double Unders
400m Run
3 rounds for time

Great article on Overhead Stability in the Snatch