WOD – Monday 4/22

There is going to be a competitors meeting Saturday, April 27th, upstairs at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.

Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.

If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.

3 rounds
:30 on a machine
15 Russian KBS
15 goblet squats
15 KB jerks

Clean prep – posterior chain and front rack

Power cleans – lift every 2:00 based on the rep scheme below
2×3, 2×2, and then 4×1; all building towards a new 1RM
Here is what I have been noticing about our Olympic lifts and it is a very subtle thing to see, making the change to correct it will be hard, but once you do, it will make an enormous difference in your power. When you bring the bar past the knees and start the second pull into the hips the weight must move back onto your heels so you can reach triple extension. True triple extension is an extension of the 3 major joints involved in the explosive moment in the lift; hip extension, knee extension, and plantarflexion (coming to your toes). In order for all three of those things to happen, you must fire glutes, and if you don’t you miss out on a ton of power.

What I have been noticing is how we will come to our toes (plantarflexion; the word of the day) BEFORE we extend to hips. This does two things…
1. Drains up to 50% of your power from the system.
2. Pushes your hips out towards that bar which pushes the bar away from the body (bad).

So today, let’s focus on those butt muscles. Get them to earn their keep and do it in the right order.

“Let Us”
7 min AMRAP
Squat clean and jerk (155/105#)(135/95#)
Pace will be your only friend here. Use the clock to your advantage and lift every specific amount of time. Do not let your HR or your breathing tell you when to go, let the clock.

A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 to 5 rounds, not for time
10 OH tricep extension
15 hammer curls
10 DB bench press
15 GHD sit-ups
C. Banded work – accumulate 100 each
Banded pull-aparts
Banded woodchoppers

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