Breaking Down the Clean and Jerk

Strength Focus
DE Bench ("Board Press") - 10x2 (50-65% of 1 RM)

CrossFit WOD
5 Rounds For Time of:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

-135 lbs. M/95 lb. W                                                     Compare to Aug 2008

Welcome back to CFF, Kristin! Great to have you back!

Great squat depth, Shelly!

Our new class, NUTS and BOLTS started tonight! We welcomed Ashley into her first class, through the Nuts and Bolts skill session and it worked great!  Here's the info on that class:

Each Nuts and Bolts session focuses primarily on skill and technique development and features a short WOD towards the end of the hour.  These sessions are aimed at those needing more in-depth coaching and the new CF'er coming out of the intro sessions.  They are also open to anyone who is looking for further refinement and focused instruction on these specific movements.  Look for them on the schedule and for further definition, click on the class name and it will pull up a description box for each one.

Class Title:  Nuts and Bolts Session #1: Squats

Description:  Nuts and Bolts Session #1 covers: the basics of the Squats - cycling through box squat, front squat, back squat, overhead squat with drill work and a WOD

Class Title:  Nuts and Bolts Session #2:  Presses

Description: Nuts and Bolts Session #2 covers:  the basics of the Shoulder Press, Push Press and Jerks with drill work and a WOD

Class Title:  Nuts and Bolts Session #3:  Deadlift/KB Swing

Description: Nuts and Bolts Session #3 covers:  the basics of the Deadlift and Kettlebell Swings with drill work and a WOD

Class Title:  Nuts and Bolts Session #4:  SDHP/Box Jump

Description: Nuts and Bolts Session #4 covers:  the basics of the Sumo Deadlift  High-Pull and Box Jumps with drill work and a WOD

Class Title:  Nuts and Bolts Session #5:  Pullups/Pushups/Ring Dips

Description:  Nuts and Bolts Session #5 covers:  the basics of Pullups (all styles), Pushups, and Ring Dips with drill work and a WOD

Class Title:  Nuts and Bolts Session #6:  Snatch

Description:  Nuts and Bolts Session #6 covers:  the basics of the Snatch –drill work and a WOD

Important Note:  You must have completed Nuts and Bolts sessions #1-4 before attending this class.

Class Title:  Nuts and Bolts Session #7:  Clean and Jerk

Description:  Nuts and Bolts Session #7 covers:  the basics of the Clean and Jerk –drill work and a WOD

Important Note:  You must have completed Nuts and Bolts sessions #1-4 before attending this class.

Class Title:  Nuts and Bolts Session #8:  Advanced Gymnastics

Description:  Nuts and Bolts Session #8 covers:  the basics of Rope Climbs, Handstand Pushups, and Muscle-ups (this would include ways to scale and to build to getting advanced movements).

Important Note:  You must have completed Nuts and Bolts session #5 before attending this class.

Here's how tonight's class went down...

Monday, July 23, 6:00 pm - Session #1 -Squat/Front Squat

Warmup: 400m run, band mobility for hips

Skill Work:

• 10-12 Wall Squats -slow fight for good form in technique and depth
• How to remove bars from rack - fingertip touch, tight core, shallow squat under the bar, lifting with legs
• How to press knees out to open up hips and lift elbows to start the movement (watch loss of mid-line stability to lift elbows)
• How to "pull" into bottom depth and "drive" up from heels and elbows
• Fingertips on bar only, no gripping the bar, bar shouldn't be touching hands or larger knuckles

WOD:

It was appropriate to integrate today's athletes into our daily CrossFit WOD, so they were given 4 rounds of today's workout, given more in-depth coaching on the technique rather than pushing the speed or weight.

Comments

[Jesse Prescott]

Jesse - 21:13 rx'd