CrossFit Campbell

CrossFit Campbell: Workout of the Day

   Because of the 3 lifts performed this week, and in preparation for the big move (cages & platforms have been moved already), we are doing an oldie but a goodie.
   C2 500m & 400m run...(or) help pull rubber floor mats :)

CrossFit Campbell: Workout of the Day

   Review Tues notes regarding: starting, lift off, passing the knees, power, extension, & pull under position(s).
Jerk: start...bar above clavicles on shoulders, fingers on bar, elbows down slightly, inflate lungs, lift chest
Jerk: dip n drive...hips lower directly under bar, weight toward heels, drive quick & strong against floor, weight moves toward ball of feet, chest up & strong throughout
Jerk: split & catch...both feet move simultaneously & land together, drive body down against bar, front shin almost vertical, weight on ball of rear foot, shoulders & hips in line on catch, feet & hands hit together
Jerk & Jerk related exercises...(1) press, (2) push press, (3) power jerk, (4) foot work drill, (5) jerk

CrossFit Campbell: Rest Day

   A quick update on our news digs. I started laying floor mats yesterday & will stain 6 new lifting platforms this afternoon. HVAC & lighting completed. Showers (so excited for TWO of these!) should be wrapped up tonight. That leaves Thur/Fri to put finishing touches on rubber flooring before we move the studio on Sat (9am at current temp spot for those wanting to pitch in).

CrossFit Campbell: Workout of the Day

  Starting Position: Snatch & Clean
All body levers are "tight" & set up feet under the bar
Feet straight ahead or slightly turned out & in "vertical jump" position
The back is "flat" & even concave
Arms are straight & elbows are rotated out
Head is up & eyes focused straight ahead
Hips are higher than knees
Shoulders are in advance of the bar
Weight distribution on feet changes
   Lift-off: Snatch & Clean
Legs extend at knees
Balance shifts to heels
Angle of hips stay consistent
Shoulders are over the bar
Elbows out
Hips & shoulders rise together
Neutral head position
   Pull Under
Active jump under the bar
Arms pull actively into position against bar
   Catch
Feet & hands hit together
Body tight
Catch & ride to the bottom
   Snatch & snatch related exercises
1. Press Behind the Neck
2. Snatch Press Behind the Neck
3. OHS
4. Snatch Balance
5. Power Snatch
   a. Power Position
   b. Hang Above Knee
   c. Hang Below Knee
   d. Lift Off
   e. Floor
6. Power Snatch = OHS
7. Snatch

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: DL review
Strength: 531 DL
MetCon: 4x500m row for time (recover as needed/class size allows)
look for Clean/Snatch review to appear later (it'll help ya this week)

CrossFit Campbell: Rest Day

   Cages were relocated to the new spot yesterday so this week we will reintroduce a few old friends. Get ready for Dead Lift, Snatch, Clean, C&J in place of our normal 531 lifts.
   We will have our normal scheduled sessions (at the temp spot) this week until Sat. The trucks start getting loaded at 9am (01/28) for those of you willing to give your time/muscles.   
   Thanks for your patience during the last few weeks. I now see why they say moving is one of the largest sources of stress one can be subjected to. I assure you, the new spot will be worth the wait!

CrossFit Campbell: Our NEW Location Info

2059 Woodard Rd...San Jose CA 95124...opening Monday 01/30/12

If you want a sneak peak, feel free to stop by after 5pm tonight. Cost of admission? Unloading & halling in the horse stall mats...   :)

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: 5 min DU practice
Strength: 531 PP/PJ
MetCon: 10-9-8-7-6-5-4-3-2-1 burpee and sit up.

   Here is another coach (John Gilson @ againfaster) explaining the DU, maybe the same way, maybe a lil different. If it helps one of you get your 1st DU, using it here was well worth it...