We spent some time working on our Clean technique yesterday, specifically from a High Hang Position (begin with the bar very close to hips) to minimize momentum and focus on both the explosive hip extension and getting the bar cleanly and smoothly into the rack position. Too many of us are using way too much knee action when pulling from the hang or floor, and muscling the bar into position with the arms. That works alright with a lighter weight, but you’ll find it difficult to use a significant load.
Here’s a nice little article on racking the bar from Greg Everett at Catalyst Athletics.
Some Mobility WOD goodness from Kelly Starrett here.
And here’s some motivation to work on that rack position.
Tired of being sore and tight? Have specific questions or problem areas that you’d like to address with stretching? Come to CFSW’s stretching clinic where you’ll learn anatomy, self stretching, partner stretching and hold relax stretching. Lead by Nathan Price—PTA, NFPT and CrossFit Level 1 Certified Trainer—we will spend time working out the kinks and knots that keep you from moving to your best ability. This clinic is limited to the first 10 CFSW members that respond. The price is $50.00 and includes a foam roller and lacrosse ball.
“With the new year will come every conceivable act advertised as being the new rage form of quick fix, “beach body” transformation. ”Every conceivable act”, that is, absent of this message: You’re going to have to bust your ass in the gym. A “few” of times per week if you’re looking to be healthy, and 6 or more times per week if you’re looking to compete against the best in your chosen sport. You’re going to have to give up tasty, sugary crap for nutrient dense food. You’re going to have to go to bed at a decent hour and get plenty of sleep. You’re going to have to figure out a way to effectively manage your daily stress. There is no pill, magic potion, woo, or even PED that can compensate for this.”—Keith Norris (Theory to Practice)
The New Year is fast approaching, and we are looking forward to seeing some of our old friends who have taken time off for the holidays, as well as the new folks who are using this time of renewal as motivation to make a change.
Beginning Monday, 1/7/13, we will be adding an additional Foundations Class Monday – Thursday at 5 pm.
There has also been some talk of bringing back the 7 pm CrossFit class, at least for a few days per week. If you would like to help make this happen, let me know either in the comments or next time you’re at the gym. If we can get some legitimate interest, we’ll start that up again.
Remember, we will be running an Open Gym from 8-11 am on New Year’s Eve (Monday), and we will be closed Tuesday. We will be back to a normal schedule on Wednesday, 1/2/13.