Chelsea Cruthirds

The press is the oldest barbell exercise in the gym and is often less appreciated than its close relative, the bench press. Picking a weight up and pressing it overhead is such a basic and natural movement for humans. Putting items of a variety of weights onto a high shelf in our home is just one of the many examples of the press in everyday life. The heavier the weight the greater the need to use our hips and legs, hence the progression from Strict Press to Push Press to Push Jerk. Following our strength piece is a couplet of running and sit-ups. The 8 minute time domain is a nice compliment to the 20 minute time domains of 17.1 and Cindy from yesterday.

Kellie Hill

CrossFit Open 17.1 ~ Friday Night Lights

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

“A for Effort”

Every Minute on the Minute for 16 mins:
Min 1: 7 Deadlifts, 185/135 + 7 Box Jumps, 24/20
Min 2: Run 100 meters
Min 3: 7 Wallballs 20/14 + 7 Chest to Bar Pull-ups
Min 4: 15/12 Calorie Row

For the next five weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.  Please scale appropriately in order to maintain intensity and quality movement.

I didn’t choose the Diva life

Virtus Girls Gone RX

AMRAP 4:
30 Double-unders
15 Power Snatch, 75/55
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch, 95/65
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch, 115/80

Both gyms will be closed today for classes. Please come out to our Prairieville location to support the athletes competing in Girls Gone Rx.

FBF ~ Flag Football Match-Up