Have you been checking your Goals???
Our Goals Board has been up for quite some time now. Have you been working towards said Goal? Next time you come in take a look at what you wrote down and see how you’ve been measuring up! Some of the more skill based objectives we can try and tackle whenever our next Skills Night happens, but that doesn’t mean you can’t come in a little early before class and keep practicing what you’ve set out for yourself. Let’s start to see some checkmarks!
Strength: Squat Clean 1-1-1-1-1-1-1
WOD:
18-15-12-9-6-3
Shoulder to overhead (95/65)
Pull ups
REMINDERS: This weekend we have two big events going on. Members Brian, Lynn, Nick, Will and Jaimie will be competing in their first CrossFit Throwdown! This is taking place at Commonwealth CrossFit, right down the street. If you are around this Saturday morning, swing by and cheer them on!
Myself and a few people you may have met from CrossFit Fenway, will be competing in an Olympic Weightlifting/ CrossFit Competition, also taking place this Saturday morning.
Here are the addresses and time of both events. If you are around either of these two areas definitely come watch the excitement!
NewFitter Throwdown @ Commonwealth CrossFit (literally right down the street)
630 Somerville Ave.,
Somerville, Ma 02143
START TIME: 10am
CRCF Classic @ Charles River CrossFit
145 Rosemary Street, Needham MA in Rosemary Office Park
Exit 19B (for Highland Ave) off of 95,
Continue straight on Highland Ave for just over a mile. You will see Needham Public Library on your right. Take a right onto Rosemary Street just after the library.(Rosemary runs between the library and Sudbury Farms).
Cross the railroad tracks and turn right into Rosemary Office park.
Entry C and F.
START TIME: 9am
squat clean: 175#, not too far off a PR, and form felt much more solid
wod: 6:24rx.
another great 6:30 class!
Hey guys,
I noticed no one is signed up for the 7pm class tonight. I also noticed that it’s Wednesday again.
I just wanted to make clear that we are NOT having a Skills Nights tonight. That was just for February 1st. I will always announce in advance when there will be a Skills Night, I will also take whichever class we will be holding it in, off Zenplanner, so that you can’t actually sign up for it.
I plan on running more Skill Nights, maybe once or twice a month, but they won’t necessarily be on the same days each time. If any of this was unclear from the start I do apologize.
What I want to know is: who is the giant with his arm around you in that profile pic?
squat clean: 95# which matches a PR, although this time went much better.
wod: 11:50 Rx. I spent way too much time breaking things up/staring at the bar(s).
Nice work by you and Ben both to break that “early arm pull” habit. Next time: new PR!
is it normal that my elbows kinda hurt?
Sure. Changing your form from a “bent arm/early pull” to a proper “weight hanging on ropes” clean means the weight is (as it should be) hanging on your elbows. This hasn’t happened much for you in an explosive movement before (because you’ve always pulled early) so your elbows may take some time to get used to it. You may also alleviate it by concentrating on a smooth, pre-loaded pull off the floor next time. Let me explain…
Think about it: a common problem is that an athlete engages the arm muscles early, which burns up energy and loads the biceps/shoulders unnecessarily in the lift. As a result the movement can sometimes be more “herky jerky” because we’re really yanking the thing off the floor and into a half-bent-over-row before trying to finish it up in a rack position.
Imagine you’re doing farmer carries with 50#DBs. You might think I was crazy if I told you to start jumping with them. You’d flex your arms slightly to protect the jarring on your elbows (just like you instinctively flex your legs to cushion landing the jump). That’s what a “jumping” launch on a clean (or a DL) kinda does to you – it yanks on your elbows and almost instinctively makes us bend our arms.
This is another reason it’s important to load weight into your hands when you set up at the bar. Get those hamstrings loaded, put some weight into your hands, rotate and torque backwards to begin the SLOW pull up to your knees. Then explode your hips open. Doing it this way begins the lift gradually and doesn’t yank on your elbows so damn much.
Or as Joe might say at Fenway: “Yes. Dot it again and get stronger. They won’t hurt if you do it better and get stronger.”
Well, my goal is 10 dead-hang, unassisted pull-ups, so Monday and today have been good for that…
Squat Clean @ 155#. Felt pretty solid on the form at 135, 155 was a little messier.
WOD: 10:28 Rx. Pullups were doubles and then singles by the end of that one. Good goal is to get better and more consistent on pullups.
Squat Clean 155#. I think I failed my first attempt at all but two of my weights here (fell on my ass a few times, too), but when I got it, it felt pretty good. Definitely did a better job of not spreading my feet too wide, so I’m happy about that. This was the first time I’ve gotten to the point where actually standing up with the weight was challenging.
WOD: 7:17 with 65# bar. Maybe shouldn’t have scaled down that much, though I still felt like the push presses gave me more trouble than the pullups, so it was probably for the best.
oh, and i haven’t really done jack for getting toward my goal of a solid hand stand, though overhead presses probably do help. need to do a ton more ab work.
Come to a morning class sometime. We spend some time almost every day working on handstand prep. Or maybe I’ll make the Saturday class do some handstand drills…
That’s pretty enticing, but man, mornings are rough. Maybe I’ll try a 6:30 class without Lynn sometime.