WOD

Thursday, January 9, 2020

AMRAP in 6
1 Length DBall Carry
3 x  DBall to Shoulder + Squat
Rest
AMRAP in 6
45 DUs
15 AB Mat sit ups
Rest
AMRAP in 6
5 HSPU
7 Box Jump

Wednesday, January 8, 2020

Weighted Pull Up

1RM 
3 Rounds 
500m Row 
3 Laps Sled Drag 
10 Devils Press 50/35
Rest 

Tuesday, January 7, 2019

Hang Clean + Front Squat + Jerk
8 Sets

3 Sets
12 / Leg Double KB RDL
6/ Leg KB Step UP

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Do you look like you’re trying to squeeze an orange between your knees at the bottom of the jerk dip? Here are some ways to fix it. Bear in mind that this is an extremely stubborn problem to fix for most people, so be patient and don’t abandon a correction too quickly if it seems like it’s not working. The first thing to try is different stance widths and degree of toe-out. You may find a change in stance eliminates or greatly reduces the problem. Also be sure you’re not shifting your weight forward as you dip—maintain full contact of the entire foot with the floor, with a bit more pressure toward the heels than the balls of the feet. If those simple fixes don’t work, use pause jerks—pause 3 seconds in the bottom of the dip and maintain tension through the legs and hips. As you begin the drive, actively keep the knees out in line with the toes. You can do the same thing with jerk drives. Use jerk dip squats with a slow eccentric and pause, actively maintaining knee alignment with the corresponding foot. Take 3-5 seconds to complete the dip, and pause for another 3-5 seconds. Next, use slow motion push presses to perform the entire dip and drive motion with the ability to more easily feel continuous tension in the legs and hips. Once past the beginning of the drive, you can accelerate enough to complete the push press. Finally, perform depth drops into the jerk dip position. Mark the correct foot position on the floor if needed, step off the box, land on flat feet and absorb the force by sitting into the correct dip position with your knees remaining aligned with your feet, and hold a second or two. Use sets of 3-5 reps for all of these exercises. And don’t forget, you should also be doing unilateral leg work like single-leg RDLs, single leg squats, and single-leg glute bridges for hip stability in general. Tag an orange-squeezer. #jerk #valgus #thevalgusIactuallycareabout #weightlifting #catalystathletics #usaw #iwf @earthfedmuscle

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Monday, January 6, 2020

AMRAP in 25
800m Row
80 Cal Bike
50 American KB Swings
50 Air Squat
25 Strict Pull Ups

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

Friday, January 3, 2020

3 Position Clean
6 Sets

Clean Pull
5 x 2

Elevated Romanian Deadlift
3 x 5

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.

Wednesday, January 1, 2020

Happy New Year CFE!

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