WOD

Sunday, January 5, 2019

8 Sets
1 Snatch Deadlift + 1 Hang Power Snatch
20 DUs
rest

For Time
15, 12, 9
Hang Power Snatch
Burpee over bar

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We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. . The hips shooting up dramatically more than the shoulders and bar rise creates a two big potential problems: It tends to shift balance too far forward, and it tends to force an early second pull, which reduces bar speed and elevation and also disrupts balance. . 2 basic reasons for this to happen. . First is a rush to break the bar off the floor. Yanking the bar will nearly always cause the hips to shoot up before the shoulders. . Bar separation does not by any means need to be slow—you just have to control your position regardless of your speed. Ensure tension throughout the body before the start, and imagine pushing your legs through the floor to drive your chest up away from it, just as you would in a squat. . The second main cause is weakness of the legs relative to the hips. The knees are at a very small angle in the starting position that’s difficult for the quads to open. . The body will always shift into the strongest position for a given task—in this case, the knees will open without actually moving the load commensurately and shift more of the initial lifting to the hips. . The idea of pushing with the legs like a squat will still be helpful, but in this case, you need to improve position-specific strength to see real improvement. . First ensure all pulls and deadlifts are performed with the correct positions—reduce weights if needed or you’re simply going to continue reinforcing the incorrect positions. . Use pauses in pulls and deadlifts, particularly immediately after bar separation and at the knee, ensuring correct posture is maintained. You can also add slow eccentrics as long as you maintain the correct position all the way to the floor. Use pulls from a riser to improve starting strength at even smaller knee angles, and use pause back squats to further develop strength from a small knee angle. . Tag a friend who has no control. . Videos by @hookgrip . ___________________________________________________ #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #earthfedmuscle

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Saturday, January 4, 2020

Partner WOD

Alternating rounds,
AMRAP in 30:
6 Pull Ups
9 Double KB Squat
12 Double KB Swings
250/ 200 m Row

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Friday, January 3, 2020

3 Position Clean
6 Sets

Clean Pull
5 x 2

Elevated Romanian Deadlift
3 x 5

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Thursday, January 2, 2020

2 Rounds

AMRAP in 3:00
12 Cal Bike
6 Slam Balls
Rest 2:00
AMRAP in 3:00
Length  Farmers Carry
6 Push Press
Rest
AMRAP in 3:00
25 Box Jump Step Down
Max Reps Strict Ring Dips
Rest
Morning & evening classes as usual tomorrow.  See you at 6AM!
No 1PM.

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Wednesday, January 1, 2020

Happy New Year CFE!

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Tuesday, December 31, 2019

Overhead Squat

5 x 3

AMRAP in 10min:
10 DUs
1 Power Clean
20 DUs
2 Power Clean
+ 10
+ 1
New Years Eve hours: 8 & 9:30AM

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Monday, December 30, 2019

5 Rounds
250m Row
15 Toes to Bar
15 Burpee to Plate
20 OH Walking Lunge
rest

No 6AM today.
New Years Eve Day – 8 & 9:30AM
New Years Day – Closed

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Perfect #FBF #flashbackfriday for #20point2 . | COACHING CUE | . “Tap, shoot, reload” . When? Cycling toes-to-bar . What does this mean? Once the toes tap the bar, the athlete must be in a position to actively reset (“shoot”) to the arch position. This will allow them to reload for the next rep. . “Tap” – Toes tap bar with hips BEHIND bar . “Shoot” – Legs shoot back, torso comes forward to ACTIVELY RESET to arch position. . “Reload” – Body is in arch position with shoulders and hips in FRONT of bar, ready for next rep. . The same cue can be applied to the scaled movement (high knee drive). . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary – LINK IN BIO @whiteboard_daily

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Sunday, December 29, 2019

Coach Jasons Happy Birthday Benches!

3 Sets:
10 Bench Press
rest
12 Squats

3 Rounds:
Lap Prowler Push
20 DB Shoulder to OH
20 Sit Ups
20 DB Box Step Overs

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Saturday, December 28, 219

Teams of 3 

24 Tire Flips
120/80 Cal Bike 
Rest 
20 Tire Flips 
100/65 Cal Bike
Rest
16 Tire Flips 
80/50 Cal Bike
 
Courtesy of Hybrid Athletics 
 
Holiday Party is tonight! Details on the whiteboard. 

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Friday, December 27, 2019

1 BNK Jerk + 2 Overhead Squats 
5 x 1
 
1 1/4 Front Squat
5 x 5
 
4 Sets 
Med Ball Hollow Rock 
Length Front Crawl Sled Drag 

No 6AM Class today.

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