Evan Mathis

Jul 222014
 

The third, and final, chapter of the expressions of strength series is about Strength Endurance. You might see the obvious ties to CrossFit here. Most people see the word “endurance” and think running or rowing. Here we are talking about exerting force on an object across time. Which happens to be called “work capacity”, which is exactly CrossFit’s definition of FITNESS!

http://breakingmuscle.com/strength-conditioning/the-expression-of-strength-part-3-strength-endurance
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WOD

Strength:
1a) Front Squat 1×5@60%, 1×5@65%, 2×5@70%
1b) Tempo Pull Ups 4xME (quick up, 3 count hold with chin over bar, 3 count descent)

MetCon:
21-15-9
Kettlebell swings (50#/35#)
Toes-to-bar
Hand release push-ups

 

Jul 212014
 

The deadlift. It’s so easy, right? You walk up to the bar, grab it, get tight and stand up. Actually, there are many nuances to good deadlifting technique. Everyone is going to look slightly different in their set up and execution depending on body type and limb length. But here are some tips to help get you in the right positions, play around with these to help figure out what positions are best for you.

http://jtsstrength.com/articles/2014/07/18/10-steps-great-deadlifting-technique/

Then, you can do this!!

https://www.youtube.com/watch?v=SBFTB7Xjk3U

 photo Zydrunas-Savickas-Breaks-Deadlift-Record-595x414_zps5cceae2b.jpg

WOD:

Strength/Skill:
3 Sets:
1a) 8-10 BB Good Mornings (heavier than last week)
1b) Max Effort Strict Press (same as GMs)
1c) Practice getting upside down

MetCon:
5 rounds for time
5 deadlifts (your body weight)
10 HSPU

 

Jul 202014
 

The USA Weightlifting Nationals went down over the weekend. You can find highlights all over the internet but here is a good link to a few. Included here are Kendrick Ferris with a 197kg Clean & Jerk, Norik Vardanian with a new American Snatch record (168kg), and CJ Cummings with a 153kg Clean & Jerk (at 14 years old…yeah you read that right).

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http://www.allthingsgym.com/2014-us-national-weightlifting-championships-highlights/

WOD:

Strength:
Back Squat 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%

MetCon:
4 RFT
4 Power Snatch (95/63)
8 OHS
12 Burpees
1 Rope Climb (sub 7 Pull Ups)

Jul 182014
 
Jennifer Collins liked this post

The CrossFit Games start next week. If you haven’t watched them before they are exciting to see. The Games are held annually in Carson, CA and it is where the elite CrossFitters compete to determine who is “Fittest on Earth”. You can catch the games streaming on ESPN.com and I believe they will reply nightly on ESPN2 this year.

Today’s WOD will reflect a previous Games event. And it also happens to be a combo of some of CrossFit’s “favorite” girls. (You can thank Janet for this one!!)

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WOD:

9am class:
In teams of three, one person working at a time splitting up the reps
Fran
Diane
Elizabeth
10am class:
In teams of three one person performs a designated workout
Fran
Diane
Elizabeth
One person working a time, teammate has to finish their workout before the next person starts. 10 min cap for each workout.

Choose your class wisely!

 

Jul 172014
 

We all have stress in our lives. The trick is figuring out how to manage it so it doesn’t control our lives and ruin our training. Here is a good article about ways to take on stress and reduce it for a better life!

http://breakingmuscle.com/mind-body/hack-your-stress-before-it-hacks-you

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WOD

MetCon:
5 RFT
7 Deadlift (225/135) or 60-70%
9 TTB
11 HRPU