CrossFit Campbell

CrossFit Campbell: Rest Day

   We acknowledge some of the classes are getting a little over-crowded. We appreciate your patience and dedication.
   I know the rumors are swirling. I promise you, Maria & I are strongly looking for a new, larger, better space (more on this when we lock down our spot…very exciting!).
   We are always trying to get better and understand that to get better we not only need an amazing coaching staff & programming, but also awesome facilities. Our new facilities are coming...they’re just taking a lil longer than we prefer.
   We have a few “I”s to dot and “T”s to cross, but we should have some exciting news to share very soon.  
   We have a large equipment wish list that will be fulfilled once we move. Get ready to say hello to a larger array of training modalities!
   In the meantime please let us know how we can make your CrossFit experience better. Please feel free to email me courtney@maxwell-ness.com

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 MP
Assistance: Cleans & F/S

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 B/S
Assistance: Pistols, Split Squat, Bulgarian

CrossFit Campbell: Rest Day

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
Clean & clean related exercises
1. Front Squat
2. Power Clean
  a.Power Position
  b. Hang Above Knee
  c. Hang Below Knee
  d. Lift Off
  e. Floor
3. Power Clean + Front Squat
4. Clean
Jerk & jerk related exercises
1. Press
2. Push Press
3. Power Jerk
4. Foot Work Drill
5. Jerk
This upcoming week will be informative, frustrating, and liberating all at the same time...

CrossFit Campbell: Rest 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: Snatch & Clean
Active jump under the bar
Arms pull actively into position against bar
   Catch: Snatch & Clean
Feet & hands hit together
Body tight
Catch & ride to the bottom  
   Starting Position: Jerk
Bar above clavicles on shoulders
Fingers on bar, elbows down slightly
Inflate lungs, lift chest
   Dip & Drive: Jerk
Hips lower directly under bar, weight toward heels
Drive quick & strong against floor, weight shifts toward ball of feet
Chest up & strong througout
   Split & Catch: Jerk
Both feet move simultaneously and land together
Drive body down against bar
Front shins almost vertical, weight on ball near rear foot
Shoulders & hips in line on catch
Feet and hands hit together
Guess what's in store for strength assistance week???

CrossFit Campbell: Workout of the Day

Twelve Chest to Bar Pull Ups,
Eleven Knees to Elbows,
Ten Double Unders,
Nine Ab Mat Sit Ups,
Eight Clapping Push Ups,
Seven Mountain Climbers,
Six Dead Lifts,
Five F*cking Burpees,
Four Hang Cleans,
Three Push Press,
Two Fronts Squats,
And a Wall Ball in a pear tree!

   We will be running 6 athletes at a time starting at 9a this morning. We will be here from 9a-12p to do this WOD. If you have already performed, enjoy your recovery and know that we will be doing this again the week of Xmas.

CrossFit Campbell: Workout of the Day

Happy Thanksgiving to all our peeps!
Twelve Chest to Bar Pull Ups,
Eleven Knees to Elbows,
Ten Double Unders,
Nine Ab Mat Sit Ups,
Eight Clapping Push Ups,
Seven Mountain Climbers,
Six Dead Lifts,
Five F*cking Burpees,
Four Hang Cleans,
Three Push Press,
Two Fronts Squats,
And a Wall Ball in a pear tree!

   We will be running 6 athletes at a time stating at 9a this morning. We will be here today and tomorrow from 9a-12p to do this WOD. If you have already performed, enjoy your recovery and know that we will be doing this again the week of Xmas.

CrossFit Campbell: Rest Day

   Awesome couple days of strength, witnessed some pretty good numbers by many of you. Remember when you post, we did double day's of strength, and no MetCon's.
   Tomorrow & Friday we will run a 12 DoC at 9am and again at 11am (both days). This is a fun WOD that we will repeat again in December to judge your increase in strength/speed compared to this week. We typically perform this the week between Xmas & New Year's.
   A limited number of Grinch/12 DoC tee shirts were produced. Did you get yours? Hanes beefy tee tag-less in White on Forrest Green for the guys, and Bella burn out tee in Magenta on Light Pink for the ladies. $15 cash at the front desk please.  

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 OHS & PP or PJ
remember, we are doubling up strength Mon/Tue & performing the 12 DoC on Thur/Fri. If you have already completed, you will get to enjoy several days of recovery.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 B/S & M/P
remember, we are doubling up strength today/tomorrow & performing the 12 DoC on Thur/Fri. If you have already completed, you will get to enjoy several days of recovery.