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Wednesday – February 1st

Saturday’s 11am class had some new faces and a whole heap of time on the rower!

2 rounds for time: *30 minute cap
50 wall ball shot #20/14 to 10/9′
40 bar facing burpee
30 chest to bar pullup
20 handstand pushup
10 power clean and jerk #165/110


Tuesday – January 31st

This is Nitsa’s final week with us before she moves to Greece! We will certainly miss her!

7 rounds on a 2 minute clock:
5 thruster start moderately heavy and ascend to a 5RM
*Use racks.

Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 clean #135/85

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 clean #185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 clean #225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 clean #275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 cleans #315/205

*Check out the link Open 16.2 for details on the scaled version of this workout.


Monday – January 30th

Say hello to Barry! Here he is on Saturday completing his final day in the onramp program. Looks like there was plenty of pain to pass around!

3 rounds for time:
500m row
12 deadlift bodyweight
21 box hop 20″

Post WOD at 20 minutes on the clock:
4 minute AMRAP:
5 snatch (heavy >70% of 1RM)
5 muscle up (scale: alternate each round between 10 pullups and 10 dips)


Sunday – January 28th

New arrival Jackie comes into the CLE family with prior CrossFit experience and a readiness to put in work!

10am – WOD
11am – WOD

Part 1:
10 Minutes to find a 1RM push press

Part 2:
8 Minutes OTM:
5 BTN (Behind The Neck) Press 
*Start at 40% of 1RM push press.

5 Rounds for time:
3 Power clean
6 Ring dip
9 Burpee

Weight Choices:
Men: #135, 155, or 185
Women: #95, 110, or 130


Saturday – January 27th

So begins another week of programing.

9am – WOD
10am – Open Gym
11am – Guest WOD

Partner WOD:
30 minute AMRAP:
First: complete 2 rounds:
20 wall climb
50 abmat situp and toss #30/20 slam ball
100m overhead walking lunge #30/20
200 single skip

Second: finish the 30 minutes by rowing as many calories as possible.

*One partner works while one rests. Split work as desired.


Friday – January 27th

Kabir putting everything he had into his final round of Thursdays strength!

15 minute AMRAP:
10 power snatch #95/65
10 burpee box jump over 18×30/18×24″
*Yes, a burpee box JUMP OVER means that you must jump over the box without contacting it.

Post WOD Strength:
6×5 deadlift start at 60% and ascend


Thursday Thoughts – Hook Grip

In a good CrossFit program, you will find a substantial volume of cleans and snatches. These movements boast impressive merits in terms of their effect on overall athleticism. The olympic lifts require athletes to develop speed, balance, flexibility, accuracy, strength, power, coordination, and agility. That covers 8 of the 10 general physical skills in which we seek to improve our competence. Look and you will see that no high level weightlifter lifts without the use of a hook grip!

Why is that? Why does trapping your thumb between your first two fingers and the barbell matter? The answer is SPIN! The barbell is designed to spin as you transition from the pulling phase of the movement to the catching phase. This spinning of the shaft allows the weights to not spin, and thus allows a much faster and safer transition from pull to catch. Turns out that this spin also causes the bar to want to roll through any weak point in your grip. By wrapping the fingers over the thumb, you are able to create a closed loop that essentially eliminates these weak points. Because the grip is MUCH more secure, greater weights can be lifted. By creating a more secure hold, you open up the potential to transfer more force into the bar. Driving harder and faster is how you lift more weight!

Is that all? Does using a hook grip just mean that I can lift more? No. The hook grip also allows you to lift better. One of the most prevalent faults in these lifts is the early arm bend. When simply squeezing the bar with a normal grip, it can be extremely difficult to allow your arm to remain straight. You get a feeling that to keep the grip you must bend the elbow. When you “close the loop”, it opens up the potential to keep your elbows straight through the extension phases of the lifts where the real power is created. More focus being put on the “long arms” means better lifting. Eventually better lifting, increases in speed, power and improved timing will lead to heavier lifts. But more importantly, better lifting is, well, BETTER!

The hook grip can be difficult to get started on, but there is no adequate substitute! You have to just do it! It will improve with time and practice. Check out what Greg Everett (a highly experienced and qualified weightlifting coach) has to say about learning the hook grip.