Do you get this excited when you set a PR?

Bowling will always get the best of you…

SKILL/STRENGTH
HSPU
Ring Rows

WOD
Sprint 400m
4 Rounds. 1/1 Rest.

Reclaiming your overhead position:

The most basic movement to get weight from your shoulders to overhead is the press. If you want to increase the load and incorporate your legs a push press will get the job done. To fully maximize your capacity to get weight overhead from your shoulders you must use the push jerk.

The set-up for all three of the overhead presses is the same:
- first you must clean the weight to the front rack position or take it from supports
- your hands are positioned just outside your shoulders with your elbows slightly in front of the bar
- feet are no wider than shoulder width apart, or a jumping position

Action Cues:
- take a deep breath in, squeeze your ribcage down and engage your entire core
- dip into a quarter squat keeping your hips under your shoulders and torso upright
- without hesitation at the bottom of your squat violently drive through your heels
- at full extension of your knees begin pressing the weight overhead as you return to a partial squat
- catch the bar with your arms locked out overhead in the partial squat
- return to a standing position with the weight overhead

Homework:
The role of your abdominal muscles in this exercise is crucial for maintaining a neutral spine as you dip and drive the weight overhead. A drill to teach your muscles what this upright dip feels like is to practice with your back up against a wall using a PVC pipe as a barbell.  Start with the PVC pipe in the front rack position with your heels, hips and shoulders in contact with the wall. During the dip and subsequent drive, keep all three points in contact with the wall.

SKILL/STRENGTH
Press

WOD
5 Hang Power Cleans
5 Front Squats
5 Jerks
5 Rounds. For max weight, not time.

TIMES and SCORES (being tabulated)

We’ve got to dig back into those heels: The CrossFit Quads

SKILL/STRENGTH
Back Squats

WOD
10 One arm thrusters (5L/5R)
5 Burpees
10 KB Swings
AMRP in 12 minutes

TIMES and SCORES (being tabulated)

Only The Strong Survive: Lift To Live Longer

SKILL/STRENGTH
Deadlifts

WOD
7 Box Jumps
7 Pushups
7 OH Squats
AMRP in 9 minutes

TIMES and SCORES

WOD
Box Jumps
SDHP
21-18-15-12-9-6-3

TIMES and SCORES

Everybody should have a pistol, don’t you think?

SKILL/STRENGTH
Ring Rows

WOD
Squat Cleans
KB Swings
21-15-9

TIMES and SCORES

Have you ever tried to use the tabata protocol on anything else in your life? Tabata text messages (not while driving of course), tabata Facebook, tabata tequila shots? Time management is what I fight with everyday, specifically my work-rest cycles. By far and away the hardest and most beneficial piece of succeeding in CrossFit is developing a healthy work-rest routine.

We keep journals to log every aspect of our workouts in the gym an effort to gain insight on what we need to improve upon, so why not do it in other realms of our lives? If you’re anything like me you will be infuriated by the realization of how much time we spend on the phone, sending emails, answering text messages, wasting time on Facebook or Youtube…etc… all while still not getting any work completed. Take control of your time and life, tabata it!

SKILL/STRENGTH
Press

Tabata
Squats (Bottom to Bottom)
Situps
Pushups
Box Jumps

TIMES and SCORES

The overhead squat is a natural progression from the basic air squat and at the heart of the Olympic snatch. It will magnify any flaws in the setup or execution your air squat with the addition of an external weight overhead.

A short list of key points to the air squat:
- feet at shoulder with toes slightly pointed out
- keep chest up and reach back with your hips as you descend to the bottom of the squat tracking your knees over your feet
- hip crease is below your knees, weight is back in your heels at the bottom of the squat
- squeeze the glutes/hamstrings without rocking forward as you return to a standing position

Finding the overhead grip can be done easily with a series of progressive “pass-throughs” using the PVC pipe and narrowing your grip until you can no longer complete the movement without bending your elbows or ‘hitching’ your shoulders. This is the width you will typically use for an overhead squat.

Next, you need to identify the frontal plane where the bar will travel overhead as you descend into your squat. The frontal plane divides your body in to two halves, front and back, passing through both shoulders and mid-foot. The starting position for the overhead squat is the same as for the air squat with the addition of the weight held in the frontal plane overhead. As you descend to the bottom of your squat it is important maintain the positioning of the bar in the frontal plane. This will not automatically happen and you will have to pull the weight back overhead to maintain its position.

Making small increases in weight are crucial to your future success as you learn this movement. The development of the overhead squat will lead to an increase in core strength and the stability gained will transfer to your snatch.

SKILL/STRENGTH
Back Squats

WOD
10 Deadlifts
50 Double Unders
3 Rounds

TIMES and SCORES
COMPARE TO March 21st 2011

Don’t forget P3′s Bowling Adventure this Saturday at 1pm! Come hang out with the entire P3 CrossFit Family and test your skills in the extreme sport of bowling. Bring your entire family it’s going to be uncontrollably fun.

It’s on!

SKILL/STRENGTH
Power Cleans

WOD
10 Pullups
10 Squats
10 T2B
10 Pushups
AMRP in 12 minutes

TIMES and SCORES

Be sure to sign up for Dr. Loren Cordain’s presentation on Sunday May 20th. There will be a public offering for tickets and they will go fast, don’t miss out on this opportunity!

SKILL/STRENGTH
HSPU

WOD
5 HSPU
10 Pistols (mod 2x jumping lunges)
Every minute on the minute for 10 minutes

TIMES and SCORES