HOOKED!

Bottom line is that all sports need power. More power means more strength and the ability to achieve higher speeds faster. Olympic lifts help to develop this type of power. They teach you how create the explosive movements that are necessary to get under the bar.

While practicing olympic lifts, you should be using the hook grip. The hook grip is considered to be a more secure grip compared to a natural grip where the thumb remains outside the fingers. It allows you to relax your forearms and avoid pulling with your arms, and instead, develop that critical explosive movement. History has revealed to us that athletes who use this grip method can lift more weight compared to those who use a natural grip. But do remember, this grip can be a little painful when you start. It will dissipate with regular training. So start slowly, starting with light weights and gradually building up to heavier ones.


To achieve a hook grip, first grip the bar with the thumb, then the remaining fingers grips both the thumb and the barbell.


WOD "Uneven Grace"
30 unbalanced clean and jerks for time

How often in life do you have to lift things that are unbalanced? Life doesn't always come at you as a barbell or even strict weight. That is what makes it realistic and challenging. Find your center of gravity, figure out your pull, but maintain your form. Have fun! Post times and weights to comment.

The box IS our friend.... Hi Friend!

Irene works on her box jumps (which she subs step ups for), Gary begins his weighted step ups (with uneven weights none the less), while Diane completes a round with elevated push ups.

Monday's class was all about finding the box that was the right height for each one of you, in addition to the proper weights. Some movements are easier for us and we want to use the tall box, whereas other movements are more difficult and push us towards a smaller box. Bottom line....the box is your friend. Pick your friend and stick with your friend through the entire workout! This includes other workouts too! Challenge yourself. It doesn't matter if you have less reps or if your time is longer. If you increase the height of your box, your are also increasing your workload and that, my friends, is progress! So next time that you encounter a "box" workout, make a new friend....upgrade your box!

WOD:

DEADLIFT 5x3

THEN....

5RDS

5 DL (80% of your 3rep max)

10 HSPU

Post weights for reps in part 1, plus time and weights for part 2 to comment.

BODIES EVERYWHERE!

Just some of the faces of intensity from our FGB fundraiser. What a great day! I am actually disappointed it is over. We are so fortunate to have such a great group of people willing to sweat, work hard, and pass out together for two excellent causes. More pics and video to follow......

WOD:
AMRAP 20 (As many rounds as possible in 20 minutes)
10 weighted box step ups

(Grab a set of dumbbells, hold one in each hand as you step up onto the box. Alternate the leg you step up with, so that your are doing 5 step ups per leg each time. Full extension is still expected at the top. Stick with that weight through the entire workout.)

10 box jumps

10 elevated push ups

(Put your toes on top of your box, hands on the floor, maintain a solid mid-line while performing the push up.)

ONE DAY. TWO GREAT CAUSES....BUT A BRUTAL WOD!

THANK YOU TO ALL THAT MADE IT FOR THIS GREAT BENEFIT.
ONE DAY. ONE WOD. TWO GREAT CAUSES. TOGETHER, OUR LITTLE BOX RAISED OVER $2,000! WAY TO GO ALL! THE EFFORT, INTENSITY AND DEDICATION REALLY SHOWED THROUGH TODAY! YOU SHOULD ALL BE PROUD. MY GOAL FOR NEXT YEAR IS TO HAVE OUR LITTLE BOX DOUBLE THE AMOUNT OF PEOPLE AND THE FUNDS RAISED. SO, WHO IS IN?????? KEEP THE DATE....SATURDAY, SEPT. 20something OPEN!

PICTURES AND VIDEO FROM THE EVENT ARE SOON TO FOLLOW, SO KEEP AN EYE OPEN!

WELCOME BACK!

A big welcome back to Nick who recently returned from deployment in Iraq. We are SO glad to see you again and very grateful that you made it back okay. Nick will be joining us on our weekly adventures. Thanks for your service Nick. We haven't forgotten either.

NO WOD TODAY! SEE YOU TOMORROW FOR FIGHT GONE BAD! REST UP!

BAD A$$

Trainer Brett (far left) who is the cover operator is putting functional training to use while the middle operator prepares to insure a positive breech to the structure. Talk about functional training in full effect. Gear is added weight, approximately 60-80 pounds in addition the operators need to run, lift, and move this equipment on a seconds notice. So, when someone asks you, "What are you training for?" Your reply...... "LIFE!" We train to be prepared for anything life may send our way; whether we are military, police, fire, stay at home moms, or grandparents. You never know what situation you may be faced with and our job is to make sure you are prepare!

REMINDER: FGB FUNDRAISER

WHERE: OCPD (Look for the open garage door)

WHEN: Saturday, Sept. 26, 2009

Group warm up begins at 10am with heats following shortly after

WHY: To help raise money and awareness for Prostate Cancer and the Wounded Warrior Foundation

"Yeah burpees!"

Mary Ann puts Irene through havoc with the leg toss finisher.

Gary completes a push jerk while Mary Ann sets up for a deadlift.

Great body alignment, Irene! WOW!


Notice the aggressive pull and full extension on Diane's hang power clean. NICE!

As a reminder, there will be NO am or pm class on Friday as we need to set up and prepare for the FGB fundraiser, plus you need to give your body a rest prior to the event. Those of you participating on Saturday will receive an email Thursday providing further details.

FGB 10am on Saturday at OCPD. A get together at the Mendola house following the completion of the event!

WOD : "Yeah burpees...with a little bit of running"

4Rounds:

400 m run

25 burpees

**Don't forget to say "Wheee!" every time you complete a burpee! ;)

Post times to comment.

Mike with full lock out after a split jerk while Erin works towards

completion of a modified box jump.

REMINDER: YOU MUST SIGN UP FOR THE FGB FUNDRAISER BY THIS WEDNESDAY IN ORDER TO PARTICIPATE! SIGN UP NOW! http://www.fgb4.com/ team name "conviction".

WOD "DT"

5 Rounds
12 Deadlift (155/105#)
9 Hang Power Cleans
6 Push Jerks

Many of you ask the stories behind the names of various workouts. This particular one is in honor of USAF SSgt Timothy P. Davis "DT", 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post times and weights to comments.

Crossfit is for all ages!

Anyone that is still planning on participating in the Fight Gone Bad Fundraiser MUST register by Wednesday. If you are not registered, you are very welcome to come and cheer on the participants and come to the social afterwards, which will be held at our house. However, those not registered will not be able to do the workout. We need to plan various heats and get all the paperwork ready on time. So, what are you waiting for???? Sign up now!

To register:

1. Go to http://www.fgb4.com/

2. Click on the "register" button in the upper right corner

3. Proceed to fill in the needed information. Our team name is "conviction".

GIRL WEEK COMES TO AN END!

A little bit of ball work before and after class. Warm ups included a circulation of medicine ball cleans using various weights and sizes. (Don'tcha just love the new slam balls!) To finish the workout off, we did tabata ball toss. Fun times although it got a little crazy there when the competitive nature kicked in!

Girl week comes to a close with an all time heart breaker.....JACKIE!

WOD "Jackie"
Row 1000 meters
50 Thrusters (m:45lb,f:33lb)
30 Pull-ups

Post times, weights, and modifications to comments.

Girl week continues...

The jerk is one of the best, if not the most effective movement you can learn. Simply put, it maximizes your ability to move large loads (weight) overhead efficiently. However, when examined closer, the jerk not only targets a variety of muscles but it uses a combination of timing, speed, agility, coordination, and strength. So why isn't it being used in more gyms worldwide? The reason being is that it is a very technical movement that needs to be learned properly before adding weight, so as to prevent injury and to make the correct neurological connection with the muscles and the movement so that it becomes more automatic.

Technique! It is all about technique! Dip-Drive-Dip. In order to develop an effective and efficient jerk, you must use an aggressive drive that arises from the first dip. This will allow the bar to rise into the air, allowing you to push your body down under the bar (this is the 'drop' movement or also considered the second 'dip'). Your body must be prepared to receive the bar overhead....talk about mid-line stabilization! In this locked out landing position, you have now just put yourself in a position where you can power the weight up with an assist from your legs. In doing so, this allows you to get more weight overhead than you could with a simple military press or even a push press.

In the picture above, Sue demonstrates an excellent catch upon competition of a strong drive. You can see that Sue had an aggressive drive and was able to drop below the bar to achieve full lock out position. As the weight increases, she will need to push her body down even further under the bar in order to maximize her weight. Excellent job, Sue!


WOD "Elizabeth"
21-15-9
Cleans (135/95#)
Ring Dips

*Cleans--> choose your poison: squat clean or power clean. However, whatever you select, stick with it throughout the entire workout.

Post times, modifications, and squat / power clean to comments.

Beyatch Week!

New members Tai and BZ go head to head in our rowing relay!

New member Erin working on deadlifts utilizing a kettlebell.

This week will be "beyatch week". Each day we will have a "girl" benchmark as our workout of the day. 3-2-1 Go!

Today's WOD: "Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

**You must complete all of the movement reps before moving onto the next movement.

Go get some! Post times to comment.

TEAM WORK!

Row, Row, Row Your Boat...

Telly working on rowing in his new bathing suit, back when he had hair. (Sorry Steve, Brett forced me to write that!)

What a great turn out we had on Wednesday! A total of fifteen people throughout the day, nine representing the evening class alone! Booyah! There are some amazing gains in strength, flexibility and endurance which come from your hard work and dedication. You all should be proud, I know we ARE very proud of each one of you.

WOD: In teams of 2, complete the following:
4 rounds:
500m row (person 1)

500m row (person 2)

OR

Relay Race (depending on the amount of people) to complete a certain distance. A total of 2,000/person on your team. You divide up the distance equally amongst team members. You may strategize on the distance that each competitor must complete, however, everyone must row the same distance.

Post team and time to comments.

WOD

7 rds:

3 push jerks 135/95#

6 pull ups

9 box jumps

Labor Day Labor

We all got together for a little Labor Day fun to have a new challenge on the obstacle course. The workout consisted of tire flips, sled drags, running, serpentine, box jumps, pull ups, dips, and over unders....... TIMES 3!!!! Then to top it off, we played with the slosh pipes! Apologies to the morning crew that didn't get the message of the WOD. We missed you and would have loved to have you there. Talk to Brett on that matter! Maybe he owes .... let's say 50 burpees as a penalty. :)

Becky, Gary, and Mya work through the slosh pipe walk.

Tai drives as he pushes through the sled drags. WELCOME, we are so glad to have you!

Kristen and Mike work through their tire flips. Notice Kristen's lower back.... solid and flat! Also, Mike uses his body to get the momentum going to finish the flip. PERFECT!

Becky working midline stabilization with the overhead squats using the slosh pipe!

Mike getting air on the box jumps. Have you seen this boy jump before????!!!!!! WOW!

Becky gets in her pull ups as Irene works through modified bar dips.

This is FLIPPING fun!

The morning crew working on increasing functional movements. You may be surprised at how "functional" moving a tire might be. Some of you may think that this is something you may never do, however, that tire could be anything. For example: a bag of dog food, a child, a hose, a fellow officer, etc. The list goes on and on. To learn how to properly lift large and heavy loads quickly and for a given distance can prevent injury, save lifes, and keep us mobile. As Mark Rippetoe once said, "Strong people are harder to kill and generally more useful." (Yes, he has a warped sense of humor but he speaks the truth.)

WOD "Helen"

3 Rounds:

400m run

21 kb swings (55/35#)

12 pull ups

Way to go Mike and Gary for getting through the KB swings unbroken! Woohoo!

SCHEDULE CHANGE!

ALERT!!!! ALERT!!!!
SCHEDULE CHANGE THIS WEEKEND!

Friday 9/04/09 AM class as normal but NO PM CLASS

Saturday 9/05/09 Class at 10 am at our house.

Monday 9/07/09 Evening class report to the Oak Creek Police Department obstacle course at 10AM. Morning class is welcome too!

Squat Therapy

Diane is working on attaining a solid bottom position during the squat through the use of "Squat Therapy". The hips will work as a complete unit with lumbar arch maintained while the knees stay pushed out to maintain the correct squat position. In general, the squat involves hips as a unit moving backwards first and then continuing down to achieve a good at 90 or below squat. You are making great progress Diane!

WOD

Back Squat 5x5

Time to pump some iron! Post loads to comments.