Great locked out position from Fielding!

When learning any Olympic Lift, it is critical that emphasis is placed on learning proper, explosive technique by using light weights. Most of the time, athletes employ the ‘more is better’ philosophy, thinking they will see greater benefits by using as much weight as possible. This will only lead to injury. Our goal is to increase power output and that comes from moving the weight quickly. If the weight is heavy, the weight will move slowly, the athletes’ technique will suffer and injury potential is increased. Mastery of technique must be emphasized in order to reap the full benefits of these exercises.  Remember, your safety is the most important factor in your strength and power training!

Today’s Workout:
1-1-1-1-1-1
Power Cleans
Followed by 1 Round of Max Push ups.

Lynette getting ready for a heavy pull!

Before moving forward with the awesome responsibility of preparing ourselves for the inevitable, it is clear to me that we need to establish everyone’s baseline.  Confession time…I only have a 65% of surviving the attack, but probably only due to my lack of access to guns and the like.  (Fritz, we may need you on this one).  Please take the following quiz and report your score to the comments section.  This is serious!

Click to see your future

Today’s Workout:
“Cindy”
AMRAP 20 Minutes:
5 Pull ups
10 Push ups
15 Squats

Danelle, getting ready to PR in her deadlift!! Congrats Danelle!

After yesterday’s post we had a few people ask exactly what we meant by “an open source gym”.  My apologies for not making that clearer, especially to any member that happens to have a smaller,  less awesome dog than River.  An “open source gym” to Eric and I means that we prioritize the information we get firstly by how effective it is and lastly, by who said it.  If CrossFit HQ sends out a memo stating that all squats should be done with toes pointed in and we find that not to be very effective, we won’t do it.  If some no-name student at a gym in North Dakota shows us a way to deadlift more effectively than we have in the past, we’ll adopt it.  From the first Intro that you’ve all done to the day-to-day teaching, you’ve heard us preach “performance first” over and over again.  The same thing applies to the information that crosses our desk. “ Will it safely enhance the performance or wellness of our athletes?” is the first and most important that we ask with any and all ideas that we come across.  That is what we mean by an “open source gym”. 

Today’s Workout:
5-3-2-2-1-1-1
Split Jerks