Wednesday 03.07.12

Sandbag Queen Ashley

Just a friendly reminder to all member athletes: the 6:30 AM and 6:30 PM classes on Tuesdays and Thursdays are for people new to CrossFit. Priority for coaching and equipment use will be for these Elements classes. Thanks ahead of time for being flexible!

Today we work on the push press. This is the second to last day in our strength cycle. We have a work capacity cycle coming up, which starts next week. Now that you're getting stronger, we're going work on increasing your power output.

For the push press, focus on keeping those quads, glutes, and abs engaged to maximize the upward thrust of your hips coming out of the dip and into the drive. Think of your body like the string between the two tin cans you played telephone with as a kid. When the string (your body) goes slack, the sound (power) doesn't travel. When the string is tight, you can hold a conversation because the sound travels from one tin can across the string and into the other can. Likewise with your muscles engaged: the power from your hips can travel through your core to the barbell. So get out there and have a conversation, Warriors.

WOD
Warm up:
3 Rounds
5 wall walk ups
10 air squats
Pigeon stretch
--
Strength:
1 RM push press, then 5x2 @ 85%
--
20 min AMRAP
Run/row 250 m
10 weighted situps (53/35)
10 KB SDHP (53/35)
10 KB thrusters (53/35)