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Tuesday
Jan112011

Overhead Squat

3x3
(e3/8) Sets Across
Theses are again, tempo sets at a 2-3-1 cadence.  Try to add weight from the last exposures 3x5 tempo squats.

Post loads to comments.
compare to 1.08.11

Tabata Mash-Up the Following two Movements:
Kettlebell Swings
Box Jumps

Choose a weight and box height that will allow you to cycle reps quickly

Post total for each movement and Rx to comments.
compare to 9.05.09 or 6.22.09


DanB
Dan B pulls 395

Announcing the CFSBK Olympic Weightlifting Cycle!

The Olympic lifts are the ultimate expression of strength, speed and power.  The Clean and Jerk and the Snatch require an array of physical skills (Strength, Flexibility, Coordination, Agility, Balance, Power and Speed) and can take a lifetime of training to truly master.  
This class is designed to take athletes with a basic exposure to the lifts and spend 8 weeks improving their Clean and Jerk and Snatch.  
We will focus on mechanical efficiency and technical proficiency emphasising proper position, tempo and finally load.  The program is comprised of full squat variations of the lifts, squats and a selection of basic plyometrics and assistance exercises.
Whether you are looking to be a better Olympic lifter or Crossfitter this class will help improve your numbers and cut your WOD times.  

In this  8 week, 24 session program we offer:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the Snatch & Clean and Jerk and their variations
* A squatting variation each class.
* Video feedback/analysis
* Class materials include a syllabus and video materials
*New PRs.

Class is limited to 4 athletes.  
Pre-requisite: 6 Months of CF Group Class Programming or 1 Strength Cycle
Athletes must be cleared by Coach Shane prior to participation.

For more information and for registraion links, Click Here!

_________________________
Nicole Carrol talks CrossFit and Nutrition
Nicole Carrol Overhead Squats her bodyweight for 15 Reps

Art DeVany reads from and discusses his new book, "The New Evolution Diet" at McnallyJackson tomorrow at 7!

Reader Comments (11)

Excited to see the launch of the olympic cycle. Definitely on my to-do list.
January 12, 2011 | Unregistered CommenterJoe
Wanted to share this:

http://www.meetup.com/Eating-Paleo-in-NYC/calendar/15613226/

Art De Vany is reading from his paleo book at McNally Jackson tomorrow. I hear Mr. Robb Wolf will be in attendance as well.
January 12, 2011 | Unregistered CommenterMatt U.
Matt,

Will you be going to the signing?? Is anyone else interested in going??



January 12, 2011 | Unregistered CommenterDavid Osorio
Will and I were thinking about going to the Art DeVany thing...

Good 5pm with Fox. Overhead squats are somewhat of a mystery to me-- the last cycle through I worked my way up to 95# and now that seems not impossible, but very very difficult. My wrists felt super spent by the 2nd round today, but overall this went better than my last exposure.

OHSqWarmup: 33, 53, 63Work: 73, 73, 73

WOD: 85 Kettlebells @ 16kg and 95 Box Jumps @ 16".

Cycling the box jumps together finally clicked tonight, even though I knew I wasn't fully extending at the top. Felt good to cycle, though-- I've been feeling timid toward that for fear of tweaking a knee or ankle. Silly head.
January 12, 2011 | Unregistered CommenterRobin
OHS: 68x3x3 - my first tempo exposure and the weight felt right. Yay for my first time lifting with Mig!

Tabata mashup: Box jump: 73 @20", KB swings: 69@1 pood. Was really disappointed in BJ performance here, i just couldn't get in the rhythm of cycling. That was a mentally tough workout too!

January 12, 2011 | Unregistered CommenterBethany
Hey, I'm famous! Lots of failing on the OHS for me today. The tempo made it much more challenging than I expected so I failed at 155lb for the first two sets but hit 145lb on the last set.

WOD: 71 kbs (24kg) / 117 box jumps (20")
January 12, 2011 | Unregistered CommenterDan B
Bench press with Alec and Shane tonight. Haven't benched in awhile and it felt really good. 63x5x3.

Then some muscle up practice. So. Damn. Close. Shane assist up then negative down. Ring dips every time I'm in the gym now.
January 12, 2011 | Unregistered CommenterDeb
Strength intensive cycle B: Light day

Squat:175x3x3

Press: 97.5x3x2 and 5x2-- Dave and I spaced and stayed with 3 reps even thought we were suppose to do 5x3...duh

Clean: 105x3x3Feeling better. Hope it translates when it gets heavy.
January 12, 2011 | Unregistered CommenterRob Is
Strength Cycle Workout #5

Squat: 200x5x3 - feeling better and getting back more on my heels

Press: 105x5x3

Chin-ups: BW+10x10x3 - these actually felt easier than last week at bodyweight.
January 12, 2011 | Unregistered CommenterDan L
OHS misery. My body is not yet able to do this. 75x3x3 I got some good pointers and visual cues dorm Willie and Margie and the mobility work continues.

tabata mash up: 78 KB swings@ 2 pood and 80 box jumps on the 24" box. Cycled my BJ well on the first round and then slowed it down to a manageable pace.
January 12, 2011 | Unregistered CommenterDavid Mak
January 12, 2011 | Unregistered CommenterChris J

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