More barbell time!
Good morning, Amy!
There’s been a growing number of you looking to build confidence and strength in some of the more complex lifts. This is a great thing, and to help you along the path we’ve changed the Wednesday at 5pm slot to a “barbell club” hour. This is an opportunity for experienced members who are looking to add some structure to their strength program or improve their technique in the Olympic lifts.
Many of our members are thrilled to just have the most efficient 3x/week exercise program ever created to help them stay in shape. For those who are more experienced and ready to pursue supplemental strength training, this is a great opportunity to have some barbell time with a coach. While Unlimited members already have access to do supplemental lifting on the side, this class can give you a chance as a 2x or 3x member to get some technique focus time or just pursue that squat cycle you’ve always dreamed of chasing.
For those that will be coming to the regular classes today, we’ll be working on a movement that can help us built a boatload of strength in our posterior chain – good mornings. The rep scheme is high with these as we don’t want to get anywhere near failure on this lift. We’ll get enough out of it at lower weights with higher reps and great positioning. We’ll be performing them as there are in the accompanying video – with a straight back and our feet in our “jumping position”.
On a side note, CrossFit HQ recently posted a video of a kettlebell expert talking about positioning as we bring a kettlebell overhead (he’s talking about a strict press, but it is just as relevant in thrusters). I’m leaving it here for your educational enjoyment.
STR:
Good mornings
8-8-8-8-8
WOD:
10-8-6-4-2 (per side)
1 armed russian kbs
1 armed thruster
1 armed front rack lunge steps (in place)
Good mornings: 115# This was interesting, it didn’t feel like it looked when I watched other people did it, but it got the job done on my hamstrings. I should have taken video.
WOD: 6:13, 1pd. Really fun sprint-style wod.
GM: 65#
WOD: 8:07 (15# DB)
Tried 3/4 pd but still struggling with left wrist on one arm KB shoulder to overhead. Need to work on building strength back.
I prefer Ben PC WODing with 630, instead of being snap happy… just sayin 🙂
Nice hip action 630.
GM: 55# and UGH. These were horrible. I wasn’t anywhere near depth and it took until my last set until I was anywhere near warmed up. Damn you hamstrings.
WOD: 8:08 1pd
Yeah it was weird not working out with 6:30, but on the other hand y’all were badasses.
GM: 135#
These felt great. I could’ve gone much heavier, but I didn’t want to overdo it with a new lift.
WOD: 10:56 @ 1.5pd
This was so much harder than I anticipated.
GM: 105# heaviest I’ve gone in this movement. PR “Boom”
WOD: 8:04 @ 1 Pood. “Boom”
I scaled this perfectly, any heavier it would of lost form. “Boom”
I’m amazed, I must say. Seldom do I come across a blog that’s both equally educative and amusing, and without a doubt, you have hit the nail on the head.
The issue is something which too few folks are speaking intelligently about.
I am very happy that I stumbled across this during my hunt for something regarding this.