Saturday 2-2-14

feb2014_11

 

6 Years in Kennesaw/Acworth. The largest Crossfit in Kennesaw. Try a class for free:
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10 Things I Want My Daughter to Know About Working Out
Pain is an Opinion
The Mysterious Link Between Antibiotics and Obesity
Knee arthroscopy in arthritis: an evidence-practice mismatch
Strong Is NOT the New Skinny
Planning is Good, Doing is Better
Vulnerability and CrossFit
How Barbell Knurling Differs and How This Impacts Different Lifters
What is sexy?

TEAM WOD – 3 ppl per team, your team picks 2 out of the following 3 WODs.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2 Tips for Better Lifts
-compiled from Fu Barbell
The transition of the knees during the first pull is arguably one of the most difficult positions for the beginner to negotiate. This is largely because we are at a mechanical disadvantage hinging so far out over our base. Beginners with weaker hamstrings and lower backs won’t be able to take the pressure necessary to shove the knees out of the way and subsequently will either move the bar around their knees and/or start pulling the shoulders back behind the bar too soon.Attention to maintaining good positions during movement will help correct deviations from this bar line along with getting the hamstrings and lower back stronger.
A common fault amongst many beginners is using their backs to lift the bar into their hips during the 1st pull. This brings the back into play too soon and diminishes it’s helpfulness in the finish of the 2nd pull. Instead, focus should be on the legs pushing the platform away to elevate the barbell preserving the use of the back for the explosive final extension.

A few line of thoughts to help maintain this movement sequence are:

1. Stay covered over the bar.
2. Keep the sternum over the bar as long as possible.
3. Chest up; push the floor away.