WOD

Friday, December 14, 2018

Snatch off Blocks

1/4 Back Squats

3x 
10 Weighted Crunches 
10 T2B
20 MB Russian Twist

Thursday, December 13, 2018

The Lyon

5 rounds, each for time of:
7 Cleans 165/115
7 Shoulder to Overhead
7 burpee chest-to-bar pull-ups
Rest 2 minutes

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Wednesday, December 12, 2018

Push Press
3RM

3 Rounds:
18 Cal Row
50 DU’s
20 Wall Balls

Sweat Society POP-UP SHOP TODAY! 4-8pm

Tuesday, December 11, 2018

Clean Pull + Hang Clean + Clean

Back Squat

Seated Band Leg Curls
4 x 20

This Wednesday!

Monday, December 10, 2018

AMRAP in 20 min:
10 H.P. snatch
10 Box Jump
10 Pull Ups
2 laps Sled Drag

CFE Christmas Party! Check your emails of the invite and attendance survey tracker.

Sweat Society POP UP SHOP at CFE this Wednesday!
Our pal Ally will be set up between 4:30 & 8:30pm with racks and racks full of awesome product.

Sunday, December 9, 2018

1 BNK Jerk + 2 Jerk
5 x

4 Rounds
America Kettlebell Swings
Ring Dips
T2B
Rest

Saturday, December 8, 2018

Teams of 3, AMRAP in 30 min:
10 Cal Row
2 DB Man Makers
Lap Farmers Carry

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In order to get your elbows into a high rack position, you need a sufficient amount of lat flexibility.? . The lat muscles span from the low back and attaching on your humerus. When elongated they allow your arm to move up and over your head. However, just because you can raise your arm above shoulder height, doesn’t mean the lats are flexible enough for a quality front rack position.? . Take Robby for example. From the start it’s hard to tell but watch his right elbow. It’s difficult for him to maintain the high elbow rack positon compared to his left. He can also clearly raise his right arm above shoulder height.? . Sufficient lat flexibility allows you to raise the arm, externally rotate it and isometrically contract in this position to aid in core stability and trunk stiffness.? . When I placed him on his back, pulled his arms into external rotation and tried to move his arms overhead, you can see he clearly lacks lat flexibility on his right compared to his left. (I didn’t show it but he has a good amount of external shoulder rotation on his right side)? . In the front rack position without any warm up, he could easily lift his left elbow more than his right. After a few minutes of foam rolling and stretching the lats I retested and he showed great improvements in flexibility on that test and the ability to get his elbows higher into a more efficient rack position.?? . To see more of the lat flexibility exercises I have Robby, check out the blog article linked in my bio? . Shout out to Robby from @do_work_crossfit for being today’s model, @3d4medical with the Complete Anatomy app for the visual of the body, @eleikosport for the weights & @velaasa for the weightlifting shoes featured today?? ___________________________________________ This is the 53rd #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Friday, December 7, 2018

Clean + Front Squat + Jerk

Clean Pull
3 x 3

Back Squat
3 x 1

Thursday, December 6, 2018

AMRAP in 20 Min
Med Ball Shuttle Run
20 Kettlebell Cleans
10 Burpee Box Jump Over

Wednesday, December 5, 2018

Clean Deadlift + Hang Power Clean + Push Jerk
5 sets

3 Rounds for time:
5 Bar Muscle Ups
10 Deadlifts
50 DUs

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| BMU 3 POSITION DRILL | ….. ??I say it a lot at our @cfgymnastics courses “Approach gymnastics skills as you would weightlifting. Build technique & strength in each position- then combine the parts to make a whole.” …… ??Just like you train positions with a PVC pipe – here we train EACH position in a scaled version to build muscle memory and better technique. ….. ?BUILD ON EACH POSITION: ??You can see each round a skill is added.: •Until you understand & correctly execute a position – do not move on. Work on virtuosity ???? . ?bending your arms in position 2? Then work that until you can pull down on bar in hollow with straight arms! . ?Reiterating bad movement will just frustrate you in the end and won’t build a better foundation ……….. ?DID YOU KNOW: The @cfgymnastics course is for all levels?! More info at training.crossfit.com …. ?WANT TO WORK ONLINE WITH ME? *Click my bio link to work online with me & @thebarbellphysio?? ….. #cfgcoach #cfgymnastics #mastersgamesathlete #crossfitgames #crossfit #crossfittraining #reebok #wodndone #gymnasty #gymgypsyjournal #risingcrossfit #reebok #pamelagnon #gymnastics #pamelagnonrepostit

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| BREAKING DOWN BAR MUSCLEUP | ….. ?Have the strength but struggling with timing & technique? ….. ??Some may call this technique a “hybrid” BMU since it uses a slight technique from the glide kip – but there are clear differences …. ?HOW TO EXECUTE: 1. Gain tension by “holding” the arch in front of the rig . 2. You will then head into a slight pike as you see your toes start to rise you will need to execute the next step efficiently in order to get hips closer to the rig AND stop the toes from continuing to rise. . 3. Squeeze glutes & quads to hit an “open” hollow WHILE you are pulling down and around the rig. Both are vital to success in position three. Make sure eyes look ahead and not at ceiling (you don’t want to open ribs by looking at ceiling) . 4. Then press down to support. ….. ?ADVICE * Use your swing to your “advantage” by feeling to the “timing” of each position (don’t rush things) . * Do not pull INTO the bar – think pull AROUND then DOWN . * Stay TIGHT! ….. ?Need more help/coaching? . *Click my bio link to work online with me & @thebarbellphysio?? . *Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills???? ….. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning

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