WOD

Thursday, December 26, 2019

Chipper WOD 17

20 Deadlift 

25 Box Jump Overs

30 T2B

35 Cal Row

40 Alt Hang DB Snatch 

45 DUs

50 Air Squats

45 DUs

40 Alt Hang DB Snatch

35 Cal Row 

30 T2B

25 Box Jump Overs

20 Deadlift

Courtesy of Damect Dominguez training day.

Boxing Day Hours:
8 & 9:30AM
5:15PM

No 6AM tomorrow.

By WOD

Wednesday, December 25, 2019

Merry Christmas CFE!

Boxing Day Hours:
8 and 9:30AM
5:15PM

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Tuesday, December 24, 2019

8 x Hang Clean + front squat + jerk

Teams of 3, AMRAP in 6 min: 

5 Slam Balls 

1 shuttle run 

Rest 

Teams of 3, AMRAP in 6 min: 

10 Cal Row 

8 Push Ups 

Holiday hours 8 and 9:30
Please join us for some Holiday Hot Chocolate and Treats after classes today.

By WOD

Monday, December 23, 2019

3 Sets
8 Strict Pull UPs
:40 Handstand Walk or Holds

8 Rounds
1 Lap Prowler Push + Pull
14 DB Reverse Lunge
7 Push Press
rest

No 6AM today.

Christmas Eve hours are 8 and 9:30.
Please join us after classes tomorrow for Holiday Hot Chocolate and Treats.

By WOD

Sunday, December 22, 2019

Power Clean & Jerk

8 x 1
2 Rounds
1:00 Power Cleans
rest
1:00 Bike
rest
1:00 DUs
rest

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Saturday, December 22, 2019

AMRAP in 6:

6 Pull-ups

9 Push-ups

12 Russian Kettlebell Swings

Rest

AMRAP in 6:

12 Dumbbell Hang Snatch

12 Wall Balls

Rest

AMRAP in 6:

Row 750m

Max Reps : Burpee Complex

By WOD

Friday, December 20, 2019

Clean Pull + Hang Clean
9 x 2

1 1/4 Squat
5 x 6

Death March
4 x 8

View this post on Instagram

What if we could see through your shoes when squatting and uncover the position of your feet? What would they look like?? . Ideally we want to see a small arch in the foot, the big toe jammed down and the entire foot actively grabbing the ground. If we looked on the underside of the foot, your bodyweight would be evenly spread across three points of contact (the heel, base of the 1st toe and 5thtoe) called the tripod foot. This set up allows your body to stay balanced and produce tremendous power.? . Issues like knee collapse are almost always connected to the feet. If we took the shoes away, watch what happens. The arch of the foot collapses over meaning the foot lost stability which created the cascade of compensations up the leg creating the knee cave you saw.? . A drill I like to use to promote an active stable foot is the hip airplane. Stand on one foot, grab the ground to create stability before then tipping over towards the ground like you’re performing a single leg RDL. Once you reach the bottom, rotate your body upwards and back down – the whole time focusing hard on maintaining your stable foot. If your foot is naturally flat – don’t worry. While you may not be able to make an arch in your foot, still think about staying balanced across all three points of the tripod.? . To read more on the foot and its role in movement/technique, check out the blog article linked in my bio? – Shout out to @velaasa for the weightlifting shoes and @eleikosport for the barbell & weights featured today! Also thank you to @3d4medical with the Complete Anatomy app for the visual of the body?? _____________________________________ This is the 477th #SquatUclub eligible post!! Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP 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 & IGTV notifications (click the “following” button on my page & select “posts and IGTV”) will help you be first in line each day!

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Thursday, December 19, 2019

5 Rounds EMOM

Min 1) 4 D Ball to shoulder – AHAP
Min 2) 10 T2B
Min 3) 40 DUs

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Wednesday, December 18, 2019

Split Jerk
8 x 1

12:00
800m Row
AMRAP w/ remaining time:
4 Pull Ups
8 HSPU
12 SL Squats

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In the split jerk, turn the back heel out slightly to maximize stability. Because the back leg is extended away from the hip at an angle, if the back foot is pointed straight forward, the foot is not in line with the lower leg. This means it’s less stable when pushing against the floor and more prone to spin or roll. By turning the heel out enough to align the foot with the lower leg, we can load the back leg as much as needed with a solid connection between the balls of the foot and the floor. Imagine pushing the back heel out along a slightly diagonal line to get the foot aligned well; this will also help create a wide enough split for better lateral stability. Tag someone who looks like they step on a banana peel every time they jerk. Video by @hookgrip #jerk #splitjerk #weightlifting #catalystathletics #garagemind #loudmindquietmouth #usaw #iwf @earthfedmuscle

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Tuesday, Dec17, 2019

Hang Snatch
3 RM

3 Sets

2 Laps backward sled drag
:40 Plank
Hip Circle Glute Bridge
3 x 30

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