Tuesday 08.26.14

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Labor Day is coming up this Monday September 1st. We will have one class at 9:00 AM open gym 10:00-11:00 AM.

Skills/Strength
Push Jerk4x3 @70%
WOD
20min EMOM
Odd - 15 KBS (L2 70/53, L1 53/36)
Even - 3-5 Push ups + 50m Sprint

Monday 08.25.14

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What exactly are plyometrics and where did they come from? Dr. Yuri Verkhoshansky is credited with creating the principle which at the time was known as “shock training.” While observing some Olympians, he realized that they had more strength and power coming out of a higher altitude landing when their muscles were stretched as opposed to a normal jump. Over time, plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical leap, and faster sprinting times.
Plyometrics are also categorized by their amazing ability to increase reactive strength and jumping skill and coordination. Plyometrics improve reactive strength by utilizing the Strength-Shortening Cycle (SSC) in order to create maximal power output.
Plyometrics are based on the principle that the SSC can create much more power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time – causing the muscle to react like a rubber band. The greatest force can be achieved when the stretch is performed as fast as possible.

Skills/Strength
Clean Pulls3x3 @ 90%
WOD
50 DU
10 OHS (L2 135/95, L1 95/65)
40 Alt Lateral Hurdle Jumps (total)
10 Thrusters
30 Burpees
10 Sq. Cleans
40 Lateral Hurdle Jumps
10 Alt. Front Rack Lunges
50 DU

Friday 08.22.14

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Best of luck to Will and Nick in there CrossFit competition in Fresno this weekend.

Skills/Strength
Box Back Squat 3x5 (85%)
1 sec hold on bottom of box. Keep Core Tight
WOD
3 Rounds
10 Strict Pull Ups
20 Strict Shoulder Press (L2 75/55, L1 45/33)
100 Air Squats

Thursday 08.21.14

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Max snatch time. If you feel like your snatch is not making progress sign up for the barbel club next month Monday, Wednesday and Friday 6:30 to 8:00 PM.

Skills/Strength
15 Min to find max snatch
WOD
400M Run
30 KB Swings (L2 70/53 L1 53/26)
400M Run
30 C2B pull ups
30 T2B
400M Run
30 Front Rack Walking Lunges (L2 155/115,L1 135/95)
400M Run
30 HSPU (SUB DB Press)