One of our goals at CFC is to get you stronger. To get stronger you need to lift heavy. Some of you have never lifted heavy and need to learn solid form. Some of you have lifted heavy in the past but with bad form. Good technique will help everyone lift heavy (safely) and thus get stronger. Knowing how hard it is to take time to check form when the clock is ticking and a spot on the records board is on the line we want to give everyone days to concentrate on improving their technique. Today is one of those days.
Skill: Push Jerk footwork. 5×5
Determine your ideal landing position and work to end there with each rep. Begin w/ PVC, move up to the bar and finish @ 60% of your Max. As evidenced by several people in the “Grace” Wod, a good push jerk will enable you to lift more weight above your head to lockout position. This begins with good footwork and so take the time to establish a consistent landing.
Wod: Building a Better Squat
Everyone could use more strength at the bottom of their squat and today we want you to spend a lot of time pushing out of the “bottom”.
2×10 box step ups – light weight (30-50% of 1RM), use a box height that gets your thigh close to parallel
5×5 box squats – start w/ the bar and increase weight as long as you can still maintain form
3×5 back squats – start light (60%) and work depth (below parallel)
Don’t forget to stretch!
I won’t be able to make it tonight but plan on coming tomorrow. I really need to work on my form, will we be doing any of this tomorrow night???
Max cons. Double unders: 106
Walking Handstand 100 meters: 10:56
Comical, looked like an idiot on the beach, got a monster headache, but RX!
106 double unders?? in a row? without stopping? wow! thats crazy!
Sarah – we have another skill planned for tomorrow night, but we can talk about a possible make-up time. we want everyone to get better and will be having regular skills nights in the coming weeks.
Kyle – DUDE! 106?!! have you been working on the DU’s? are you still jumping 36″ every time? and ditto on the HS walk – that is stellar. any video of this by chance?
Ok thanks Scott!