We're seeing some decent #'s be put up for "strength week". It's nice to see y'all embrace the "go big or come home" mindset. We're really proud of what a lot of you female athletes have been accomplishing. For those of you that attended our Sat workshop last week, review your notes. If you did not attend, why not? :) We suggest you review Sat post. It will pay off Thur. See Greg Everett from Catalyst Athletics performing tomorrows assistance lift HERE
Congrats to the A's, Raiders, & 49'ers, all winners on this lazy Sunday fun day. Can't say the same for the Gigantes, it's been a rough ride for them as of late.
This week we will do away with MetCon in favor of strength & assistance work. Be prepared to go big or go home.
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
Warm Up: see white board Skills: MBC/DU Strength: 531 OHS MetCon:AMRAP 2 min/60 sec recovery/1 mi run (060911) C2...DBT...MBC...DU...Pull Up...1 mile run
Class attendance has been questionable at best the last couple weeks. I know there are many valid reasons, but please keep us up to speed as to why peeps. Do you ever look at the workout on our blog and decide whether to come to class that day? Or perhaps you’ve planned to workout one day, but after seeing the workout, decided you didn’t feel like it? It seems pretty natural to have that urge. However, I’ve learned that the workouts that sound the most fun are those I probably need the least and those I dread the most are usually what I need to work on. Even when you objectively assess your weaknesses and try to plan or choose your workouts to improve upon them, you’ll undoubtedly miss something. This is one of the reasons that the best athletes in the world don’t plan their own workouts. Caught up at work? School? Home? The parking lots known as freeways in NorCal? These things happen. Check in with us to join another session that day. If space permits (and it has been lately) we'd prefer to have you at the "wrong" time in place of not at all. Running late and scared to walk in and have everyone watching you? Show up anyway! You all know the routine. Look at the whiteboard and quietly catch up. One more reminder to stay hydrated peeps! It has been, currently is, and will continue to be hot hot hot for a few. Keep that water coming. Keep hitting it thru out the day, not just when you get to the studio.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}