Getting the load up


Nick | 10/20/2014 | 3

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Building strength is an important aspect of fitness.  It’s important, however, to make sure that we can control and use this strength to our advantage.  I’ll often hear comments about the challenges some of you face with a movement along the lines of “I can move the weight, but my wrists/shoulders/core aren’t strong enough to support it” or even “I can get the weight up, but I can’t bring it back down”.  While we might be temped to challenge the loading of the primary drivers of the movement (often times the legs), it will be more important to build even strength throughout our whole system.  If your front rack is your weak point on front squats let that be your focus.

And if bringing weight back to your shoulders is a weak point, today is your day.  The rack jerk can allow us to get a lot of weight overhead when done properly, but does so in a way that can be challenging to re-rack for subsequent reps.  Practice the technique to this on every single set.  If you don’t, you won’t be ready to by the time it gets heavy.  Getting the weight overhead is one thing, but we need to be able to control it safely and efficiently in both directions.

STR:

Rack Jerk
max triple

WOD:

AMRAP 15
10 wallballs (20/14)
10 toes to bar
10 box jumps (24/20)

PARKOUR!!! Constantly varied means being ready for anything. So whether you are bounding over desks in your office or dreaming of becoming an American Ninja Warrior, On Saturday, October 25th from 11:30am-1:30pm CrossFIt Fenway is hosting a Parkour seminar! Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment. We will have three professional Parkour instructors on hand. These guys really know their stuff and have worked with CrossFit Games athletes to add some constant variance as they prepare for the unknown and unknowable. The seminar is capped at 30 people and is $50 to attend. All are welcome, so please invite friends and family, but space is limited, so e-mail Mandy to sign up! See you Ninja Warriors there!


3 comments for “Getting the load up

  1. christine says:

    I accidentally set my alarm half an hour late like a dum-dum. Sorry i missed the fun! Took a long run instead…

  2. Benazeer says:

    First day back after another out of town trip, and I managed to tweak my knee doing wallballs, of all things. Sigh. Felt good to be back though! And I really need to practice bringing the weight back down on the jerk, since that’s what limited me to 65# today.

  3. Ben PC says:

    RJ: 155#
    WOD: 6 even, Rx

    Inability to string together toes to bar was the limiting factor today.

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