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WOD

26
Jan

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.

25
Jan

Thursday – January 26th

Sam taking a quick peek at the clock to see how much suffering is left!

Strength:
7 superset rounds on a 3 minute clock:
Clean + 4 front squat (start heavy and work to a REALLY heavy load)
5-10 strict ring dip (3-5 negatives)

WOD:
3 rounds for time: *15 minute cap
50 double under
30 pistol
5 pullup + 5 chest to bar + 5 bar muscle up (scale = 20 pullup)

24
Jan

Wednesday – January 25th

Erika owning some sumo deadlifts.

WOD:
“Fight Gone Bad”
3 rounds for reps:
Wallball shot #20/14 to 10/9′
Sumo deadlift high pull #75/55
Box hop 20″
Push press #75/55
Calorie row
-Rest 1 minute
*Score is the added total of the 3 rounds. 20″ box is prescribed for everyone.

23
Jan

Tuesday – January 24th

Some of the 6:30pm class working through the clean complexes.

Strength:
10 minutes OTM:
3 bench press
*Start at moderately heavy weight, increase through the rounds.

WOD:
For time:
5k row

22
Jan

Monday – January 23rd and This Week at CLE

Strength:
15 minute OTM:
2 power clean
1 clean
*Perform as a complex (touch and go). Start heavy and increase if possible.

WOD:
For time: *20 minute cap
25-20-15-10-5
Overhead squat #75, 95, 115, 135, 155/55, 65, 75, 85, 95
Bar facing burpee
*Overhead squat weight increases each round as the reps decrease.

21
Jan

Sunday – January 22nd

Julien banging out an impressive 20 strict pullups!

10am – WOD
11am – WOD

Strength:
6×4 Tempo Back Squat 30X1, on a 2 minute clocks
*Start at 60%, ascend when comfortable with weight and timing.

https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

WOD:
Open WOD 13.2
10 Minute AMRAP of
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

Post WOD:
4 rounds on a 3 minute clock:
30 second max calories on the Air Dyne
30+ seconds FLR (Forward Leaning Rest) on rings

20
Jan

Saturday – January 22

Carl knocking out his power cleans in “The Chief”!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Strength:
Max set of strict pullup
Then complete twice that number broken into 5-6 sets within 10 minutes

WOD:
4xComplete Tabatas, Rest 1 minute between Tabatas:
Calorie row
Double under
Box over 24/18″
Kettlebell sumo deadlift high pull #70/53
*Each Tabata consist of 8 cycles: 20 seconds working, 10 seconds resting.